18 30-Minute Mediterranean Diet Dinners Packed With Protein

Click here to view original web page at www.eatingwell.com

Photo: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley Thirty minutes is all you’ll need to enjoy a delicious and nourishing meal! These easy dinner recipes come together quickly, so they’re ideal for busy evenings when you need something fast and tasty. They’re also high in […]

Click here to view original web page at www.eatingwell.com


Turmeric Chicken, Chickpea & Avocado Wraps
Photo: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Thirty minutes is all you’ll need to enjoy a delicious and nourishing meal! These easy dinner recipes come together quickly, so they’re ideal for busy evenings when you need something fast and tasty. They’re also high in protein, with 15 grams per serving, to help keep you feeling satisfied. Another bonus? They align with the Mediterranean Diet since they prioritize vegetables, whole grains, beans and legumes, lean protein and healthy fats. You’ll want to whip up options like our Marry Me White Bean & Spinach Skillet and Turmeric Chicken & Avocado Wraps for a simple and flavorful dish that will help you feel your best.

Sheet-Pan Balsamic Chicken & Asparagus

Ali Redmond

Chicken cutlets are coated in a tangy-sweet balsamic glaze, roasting right alongside tender asparagus for an easy, well-balanced dinner.

View Recipe

02 of 18

Marry Me White Bean & Spinach Skillet

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey

By swapping in fiber-packed white beans and spinach as the main ingredients, we’ve given Marry Me Chicken a vegetarian spin. You’ll want to sop up every last bit of sauce, so serve this with a nice hunk of crusty whole-grain bread.

View Recipe

03 of 18

Turmeric Chicken & Avocado Wraps

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

These chicken salad wraps are packed with ingredients that help reduce inflammation. Turmeric adds a bright golden hue, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.

View Recipe

04 of 18

Broccoli Melts

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless

Here, we combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food.

View Recipe

05 of 18

Salmon-Stuffed Avocados

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell

Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

View Recipe

06 of 18

Bhel Puri-Inspired Salad

Ali Redmond

This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.

View Recipe

07 of 18

Crispy Salmon Rice Bowl

Ali Redmond

Tender pieces of salmon get a sweet and crispy coating thanks to sweet and savory teriyaki glaze in this salmon rice bowl. We love crunchy cucumber and creamy avocado as toppings, but feel free to add whatever toppings you like best for your own spin on this easy meal.

View Recipe

08 of 18

Piled-High Vegetable Pitas

Fresh, bright flavors come alive in these easy vegetarian pitas. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.

View Recipe

09 of 18

Lemongrass-&-Coconut Poached Salmon

Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco

Poaching salmon in coconut broth infused with aromatic lemongrass and ginger, then serving it over dark leafy greens makes for a cozy and flavorful meal. Serve with a whole grain like brown rice, or over rice noodles for more satisfaction.

View Recipe

10 of 18

Chopped Chicken & Sweet Potato Salad

This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.

View Recipe

11 of 18

Salmon with Sun-Dried Tomato Cream Sauce

Photographer: Antonis Achilleos, Prop Stylist: Food Stylist:Chelsea Zimmer

A jar of sun-dried tomatoes does double duty for this healthy dinner recipe—the flavorful oil they're packed in is used to sauté the shallots and the actual tomatoes help to add delicious flavor to the creamy sauce. Served with perfectly cooked salmon, you really can't go wrong with this easy 20-minute weeknight meal.

View Recipe

12 of 18

Creamy Spinach-Artichoke Salmon

Photographer / Brie Passano Styling / Annie Probst / Holly Raibikis

For this quick and easy dinner for four, the vegetables and sauce come together in one skillet in a matter of minutes while the salmon broils. Plus, salmon is swimming in heart-healthy omega-3 fatty acids and loaded with vitamins and nutrients like B vitamins and potassium.

View Recipe

13 of 18

Tofu Tacos

These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. For vegetarians, add crumbled queso fresco.

View Recipe

14 of 18

Salmon with Lemon-Herb Orzo & Broccoli

Jacob Fox

This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash, too!

View Recipe

15 of 18

Herby Fish with Wilted Greens & Mushrooms

This healthy dish makes a tasty and easy weeknight meal, featuring tender mushrooms and wilted greens, along with flaky fish. Serve with wild rice or roasted potatoes.

View Recipe

16 of 18

Salmon Caesar Salad

This easy Caesar salad subs creamy Greek yogurt and buttermilk for the traditional egg yolks and olive oil and mixes in mildly bitter radicchio in addition to classic romaine. Using just a small amount of flavorful Parmigiano-Reggiano shaves calories and sodium too.

View Recipe

17 of 18

Vegan Burrito Bowls with Cauliflower Rice

These meal-prep vegan burrito bowls are healthy and flavorful. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

View Recipe

18 of 18

Salmon with Roasted Red Pepper Quinoa Salad

This zesty quinoa salad is delicious all on its own, with inspiration from the Mediterranean. Make a double batch for lunches later in the week.

View Recipe

You may also like...