Healthy Mediterranean Entrées Under 300 Calories

These low-calorie, Mediterranean-style recipes bring out the fresh flavors of Italy and Greece and feature bright red tomatoes, zesty lemons, briny olives, and tangy feta cheese.

  • Mediterranean Stuffed Chicken Breasts
    By: Holley Grainger, MS, RD, Photo: Becky Luigart-Stayner; Styling: Cindy Barr

    Mediterranean Stuffed Chicken Breasts

    Only five ingredients are needed to make this company-worthy Greek meal. Cut back on your prep time by chopping olives, mincing basil, and trimming chicken while the peppers cook. For an even greater reduction in time, substitute with jarred roasted red bell peppers. At just 210 calories per serving, this quick stuffed chicken recipe is an easy and healthy dinner alternative.
  • Mediterranean Pizza With Whole Wheat Crust
    By: Holley Grainger, MS, RD, Oxmoor House

    Mediterranean Pizza with Whole Wheat Crust

    Fresh herbs and veggies adorn the top of this homemade whole wheat crust. Add precooked chicken breast to pump up the protein in each slice.
  • Mediterranean Chicken and Vegetable Kebabs
    By: Holley Grainger, MS, RD, Becky Luigart-Stayner; Lydia DeGaris-Pursell

    Mediterranean Chicken and Vegetable Kebabs

    The simple oregano, lemon juice, and olive oil marinade lends a fresh, Mediterranean flavor to these simple and quick kebabs. Onions, zucchini, and fennel all pair well with the chicken, but you can use other veggies like red bell peppers, mushrooms, and shallots.
  • Mediterranean Salmon Salad
    By: Holley Grainger, MS, RD, Photo: Beau Gustafson; Styling: Leigh Ann Ross

    Mediterranean Salmon Salad

    Packed with heart-healthy nutrients, this salmon salad is a refreshing option for lunch or a light dinner. The bell peppers, green onions, olives, and spinach add a wealth of nutrients as well as a variety of textures and flavors. Feel free to add additional veggies like chopped tomatoes or mushrooms.
  • Seared Mediterranean Tuna Steaks
    By: Holley Grainger, MS, RD, Randy Mayor

    Seared Mediterranean Tuna Steaks

    Perfect for a weeknight meal, this light and fresh tuna takes less than 20 minutes to prepare. Searing the tuna in a hot skillet helps to seal in the flavors of the fish. The simple tomato mixture of fresh tomatoes, parsley, lemon juice, and olives pairs well with the fish but can also stand on its own as an easy side dish or bruschetta topping.
  • Mediterranean Grilled Chicken Kebabs
    By: Holley Grainger, MS, RD, Becky Luigart-Stayner

    Mediterranean Grilled Chicken Kebabs

    For just 100 calories per kebab, this grilled chicken recipe pairs well with whole wheat couscous or brown rice. The sweet pomegranate-orange marinade gives the dish a boost of flavor as well as vitamin C.
  • Mediterranean Grilled Chicken
    By: Holley Grainger, MS, RD, Randy Mayor; Lydia DeGaris-Pursell

    Mediterranean Grilled Chicken

    Grilling the chicken with the skin on makes for a juicy and flavorful piece of meat. New research has found that 55% of the fat in chicken skin is made up of heart-healthy monounsaturated fat. If you choose to leave the skin on, add about 50 more calories and 2.5 grams of saturated fat to the total per serving.
  • Mediterranean Chicken Couscous
    By: Holley Grainger, MS, RD

    Mediterranean Chicken Couscous

    This recipe can be prepared in just minutes with the help of healthy convenience items. Purchase quick-cooking couscous, a rotisserie chicken, a package of crumbled feta cheese, and a pint of grape tomatoes to get this Greek-style dinner on the table in under 20 minutes.
  • Mediterranean Spinach Strata
    By: Holley Grainger, MS, RD, Becky Luigart-Stayner; Lydia DeGaris-Pursell

    Mediterranean Spinach Strata

    Serve this make-ahead strata for brunch or when you're enjoying breakfast for dinner. The flavors of the nutty Asiago cheese and tangy feta cheese pair well with the fresh tomatoes, spinach, and herbs.
  • Mediterranean-Style Frittata
    By: Holley Grainger, MS, RD, Photo: Oxmoor House

    Mediterranean-Style Frittata

    This crust-free, garden frittata has less than 200 calories per serving. Pair with broiled tomatoes (or just add chopped tomatoes directly to the dish) for a wealth of disease-fighting vitamins and minerals.

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