13 Mediterranean Diet Dinners For Easy Weeknights

Craving healthy dinners that don’t take all night to make? You get home after a long day, you’re tired, you’re hungry, and the last thing you want is to spend an hour chopping, sautéing, and cleaning a mountain of dishes. The desire to eat well is there, but the energy just isn’t.

This is the weeknight dinner dilemma. You find yourself cycling through the same boring meals or reaching for takeout more often than you’d like, feeling guilty that your healthy eating goals are slipping away. It feels like you have to choose between food that’s good for you and food that’s fast.

But here’s the deal: you don’t have to choose. The Mediterranean diet is a healthy eating lifestyle focused on whole foods like vegetables, fruits, whole grains, and healthy fats. For dinner, this often means easy, flavorful meals like one-pan roasted chicken, hearty bean salads, or quick shrimp stir-fries that are both satisfying and simple to prepare. We’ve curated a list of 13 of the absolute best Mediterranean diet recipes for easy weeknights, updated for 2025, to prove that healthy can be simple and delicious.

What Makes a Dinner “Mediterranean”?

A perfect Mediterranean dinner prioritizes a base of vegetables, a lean protein, healthy fats like olive oil, and flavor from herbs and spices. It’s less about strict rules and more about a balanced plate of fresh, whole foods.

Here are the key components:

• A base of vegetables: Think roasted, grilled, or a big fresh salad. Color is your friend!
• A lean protein: This is often fish, poultry, beans, or legumes. Red meat is enjoyed sparingly.
• Healthy fats: Extra virgin olive oil is the star of the show, used for both cooking and finishing dishes.
• Flavor from herbs & spices: Generous use of fresh and dried herbs like oregano, parsley, dill, and spices like za’atar and red pepper flakes means you can use less salt.
• Optional whole grains: A side of quinoa, farro, or a slice of whole-wheat bread can round out the meal.

13 Mediterranean Diet Dinners For Easy Weeknights

Ready to transform your weeknight routine? The beauty of Mediterranean cooking is its simplicity. To make it even easier for you, we’ve broken down our favorite recipes into a few categories: One-Pan Wonders for minimal cleanup, No-Cook Meals for when you really can’t be bothered, and Cozy Comfort Dishes for when you need a hug in a bowl.

Each recipe is packed with flavor and uses simple, fresh ingredients that will leave you feeling great.

1. Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi

This is the ultimate one-pan wonder. The gnocchi gets delightfully crispy on the outside and stays chewy on the inside, all while soaking up the juices from the chicken and burst tomatoes.

• Ingredients: 4 bone-in chicken thighs, 1 lb Brussels sprouts (trimmed and halved), 1 pint cherry tomatoes, 1 lb packaged potato gnocchi, 2 tbsp olive oil, 1 tsp dried oregano, 1/2 tsp garlic powder, salt and pepper to taste, 1 tbsp red-wine vinegar.
• Instructions:
  1. Preheat oven to 425°F (220°C).
  2. On a large sheet pan, toss Brussels sprouts, cherry tomatoes, and gnocchi with olive oil, oregano, garlic powder, salt, and pepper.
  3. Nestle the chicken thighs among the vegetables.
  4. Roast for 25-30 minutes, or until chicken is cooked through and vegetables are tender and caramelized.
  5. Drizzle with red-wine vinegar before serving.

Pro-Tip: For extra crispy chicken skin, pat the thighs completely dry with a paper towel before placing them on the pan. Don’t overcrowd the pan; use two if necessary to ensure everything roasts instead of steams.

Pin this one-pan wonder for your next busy weeknight!

2. Za’atar-Roasted Chicken with Chickpeas

Za’atar, a Middle Eastern spice blend of thyme, sesame, and sumac, brings an incredible earthy and tangy flavor to this simple sheet-pan meal.

• Ingredients: 1.5 lbs boneless, skinless chicken thighs, 1 (15 oz) can chickpeas (rinsed and drained), 1 red onion (sliced), 2 tbsp olive oil, 2 tbsp za’atar spice blend, 2 cloves garlic (minced), 1 lemon (sliced), salt and pepper.
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a bowl, toss chicken, chickpeas, and red onion with olive oil, za’atar, garlic, salt, and pepper.
  3. Spread everything in a single layer on a sheet pan. Top with lemon slices.
  4. Roast for 20-25 minutes, until chicken is cooked through and chickpeas are slightly crispy.
  5. Serve with a squeeze of fresh lemon juice.

Pro-Tip: Pat the chickpeas very dry before tossing them with oil and spices. This helps them get wonderfully crispy in the oven, adding a great texture to the dish.

Love bold flavors? Save this Za’atar Chicken recipe now!

3. Garlic Butter–Roasted Salmon with Potatoes & Asparagus

This is a classic healthy dinner for a reason. It’s elegant, packed with omega-3s, and comes together effortlessly on one pan.

• Ingredients: 2 salmon fillets (6 oz each), 1 lb baby potatoes (halved), 1 bunch asparagus (trimmed), 3 tbsp melted butter, 3 cloves garlic (minced), 1 tsp dried herbs (dill or parsley), salt and pepper, 1 lemon (cut into wedges).
• Instructions:
  1. Preheat oven to 400°F (200°C). Toss potatoes with 1 tbsp of the garlic butter, salt, and pepper. Roast for 15 minutes.
  2. Push potatoes to one side of the pan. Add asparagus to the other side and toss with 1 tbsp garlic butter.
  3. Place salmon fillets in the center of the pan. Brush with remaining garlic butter and season with salt and pepper.
  4. Roast for another 12-15 minutes, until salmon is cooked through and potatoes are tender.
  5. Serve with fresh lemon wedges.

Pro-Tip: Add the salmon and asparagus later than the potatoes, as they cook much faster. This timing ensures everything is perfectly cooked and nothing is overdone.

Your new favorite salmon dinner is just a Pin away!

4. One-Pot Garlicky Shrimp & Broccoli

When you need dinner on the table in under 20 minutes, this recipe is your savior. It’s incredibly fast, flavorful, and uses just one pot.

• Ingredients: 1 lb large shrimp (peeled and deveined), 1 large head of broccoli (cut into small florets), 4 cloves garlic (thinly sliced), 1/4 cup olive oil, 1/2 tsp red pepper flakes, salt to taste, cooked whole grains (quinoa or brown rice) for serving.
• Instructions:
  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add garlic and red pepper flakes and cook for 1 minute until fragrant.
  2. Add broccoli florets and a splash of water, cover, and steam for 3-4 minutes until crisp-tender.
  3. Add the shrimp to the pot, season with salt, and cook, stirring occasionally, for 2-3 minutes until pink and opaque.
  4. Serve immediately over your favorite whole grains.

Lesson Learned: Don’t walk away when the shrimp is cooking! It goes from perfect to overcooked in less than a minute. Remove the pot from the heat as soon as the shrimp turn pink.

Need dinner in 20 minutes? Pin this speedy shrimp recipe!

5. Provençal Baked Fish with Roasted Potatoes & Mushrooms

Transport yourself to the South of France with this simple, elegant baked fish. Herbes de Provence and a splash of white wine create a fragrant sauce right in the baking dish.

• Ingredients: 4 white fish fillets (e.g., halibut or cod), 1 lb potatoes (thinly sliced), 8 oz cremini mushrooms (sliced), 1 tomato (chopped), 2 tbsp olive oil, 1 tbsp Herbes de Provence, 1/4 cup dry white wine, salt and pepper.
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a baking dish, toss potatoes, mushrooms, and tomato with olive oil, Herbes de Provence, salt, and pepper. Roast for 20 minutes.
  3. Pour the white wine over the vegetables. Nestle the fish fillets into the vegetables and season them with a bit more salt and pepper.
  4. Bake for another 10-15 minutes, until the fish is opaque and flakes easily.

Pro-Tip: Slicing the potatoes thinly is key to ensuring they cook through in the same amount of time as the fish. A mandoline slicer is great for this if you have one.

Bring a taste of Southern France to your kitchen. Save this recipe!

6. Greek Sheet Pan Chicken with Feta

All the classic Greek flavors you love—lemon, oregano, olives, and feta—come together in one incredibly easy sheet pan dinner.

• Ingredients: 1.5 lbs boneless chicken thighs, 2 bell peppers (chopped), 1 red onion (sliced), 1/2 cup kalamata olives, 1/4 cup olive oil, juice of 1 lemon, 2 tsp dried oregano, 2 cloves garlic (minced), 4 oz feta cheese (crumbled).
• Instructions:
  1. Preheat oven to 425°F (220°C).
  2. In a large bowl, whisk together olive oil, lemon juice, oregano, and garlic. Add the chicken, bell peppers, and onion, tossing to coat.
  3. Spread the chicken and vegetable mixture onto a sheet pan in a single layer.
  4. Roast for 20-25 minutes, until chicken is cooked through and vegetables are tender.
  5. Sprinkle with kalamata olives and crumbled feta cheese before serving.

Pro-Tip: For the best flavor, add the feta cheese during the last 5 minutes of roasting so it gets warm and slightly melty but doesn’t burn.

Save this Greek Sheet Pan dinner for a burst of sunshine!

7. Herb-Marinated Veggie & Chickpea Salad

On hot days or nights when you can’t even think about turning on the stove, this no-cook chickpea salad is a lifesaver. It’s packed with protein, fiber, and fresh herbs.

• Ingredients: 2 (15 oz) cans chickpeas (rinsed), 1 English cucumber (diced), 1 red bell pepper (diced), 1/2 red onion (finely chopped), 1/2 cup chopped fresh parsley, 1/4 cup chopped fresh dill, 1/3 cup olive oil, juice of 2 lemons, 1 clove garlic (minced), salt and pepper.
• Instructions:
  1. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper to create the dressing.
  2. In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, parsley, and dill.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Let it marinate for at least 15 minutes for the flavors to meld. Serve chilled or at room temperature.

Lesson Learned: This salad tastes even better the next day! Making a big batch is a perfect meal prep strategy for healthy lunches all week.

Too hot to cook? Pin this refreshing no-cook dinner!

8. Panzanella with Burrata & Tuna

This Italian bread salad is a brilliant way to use up stale bread. The addition of high-quality, oil-packed tuna and creamy burrata turns it into a substantial, elegant no-cook meal.

• Ingredients: 1 lb ripe tomatoes (chopped), 4 oz stale ciabatta bread (torn into chunks), 1 (5 oz) can high-quality oil-packed tuna, 1 ball of burrata cheese, 1/2 red onion (thinly sliced), 1/4 cup fresh basil leaves, 2 tbsp red wine vinegar, salt and pepper.
• Instructions:
  1. In a large bowl, combine the chopped tomatoes, ciabatta chunks, and thinly sliced red onion.
  2. Drain the oil from the tuna can directly into the tomato mixture. Add the red wine vinegar, salt, and pepper, and toss to combine. Let it sit for 10 minutes.
  3. Gently flake the tuna into the salad. Add the fresh basil leaves and toss again.
  4. Transfer the salad to a platter. Tear the burrata ball in half and place it on top. Serve immediately.

Pro-Tip: Using the oil from the tuna can is a classic Italian trick that infuses the entire salad with rich flavor and reduces waste. Don’t skip this step!

Pin this elegant no-cook meal for a taste of Italy!

9. Ginger-Soy Zucchini Noodles with Shrimp

When you’re craving something light, refreshing, and low-carb, this zoodle dish hits all the right notes. Using precooked shrimp makes it a true no-cook hero.

• Ingredients: 2 medium zucchini (spiralized), 8 oz precooked shrimp, 2 tbsp soy sauce (or tamari), 1 tbsp lime juice, 1 tsp grated fresh ginger, 1 tsp sesame oil, 1 scallion (thinly sliced), 1 tsp sesame seeds.
• Instructions:
  1. In a small bowl, whisk together the soy sauce, lime juice, grated ginger, and sesame oil to make the sauce.
  2. In a medium bowl, combine the zucchini noodles and precooked shrimp.
  3. Pour the sauce over the zoodles and shrimp, tossing gently to coat everything.
  4. Garnish with sliced scallions and sesame seeds before serving.

Lesson Learned: Don’t dress the zucchini noodles until you’re ready to eat. Zoodles release water once salted, so dressing them ahead of time can make the dish soggy.

Love zoodles? Save this light and zesty no-cook recipe!

10. Mediterranean Tuna Salad

Ditch the heavy mayo and embrace this bright, fresh take on tuna salad. It’s loaded with crunchy veggies and dressed in a simple lemon-olive oil vinaigrette.

• Ingredients: 2 (5 oz) cans tuna (drained), 1/2 cucumber (diced), 1/2 cup cherry tomatoes (halved), 1/4 red onion (finely chopped), 2 tbsp capers (drained), 2 tbsp chopped parsley, 3 tbsp olive oil, juice of 1 lemon, salt and pepper.
• Instructions:
  1. In a medium bowl, flake the drained tuna with a fork.
  2. Add the cucumber, cherry tomatoes, red onion, capers, and parsley to the bowl.
  3. In a small bowl, whisk together the olive oil and lemon juice. Pour over the tuna mixture.
  4. Season with salt and pepper and toss gently to combine. Serve on its own, with whole-wheat crackers, or in a lettuce wrap.

Pro-Tip: For a creamier texture without mayo, mash half of a ripe avocado and mix it into the salad. It adds healthy fats and a wonderful richness.

Upgrade your tuna salad! Pin this healthy, no-mayo version.

11. Creamy Pesto Beans with Crusty Bread

This is comfort food at its fastest. Canned cannellini beans are transformed into a rich, creamy, and satisfying vegetarian meal in under 30 minutes.

• Ingredients: 2 (15 oz) cans cannellini beans (rinsed), 1 tbsp olive oil, 2 cloves garlic (minced), 1/2 cup vegetable broth, 1/3 cup heavy cream, 1/3 cup basil pesto, salt and pepper, crusty whole-wheat bread for serving.
• Instructions:
  1. Heat olive oil in a skillet over medium heat. Add garlic and cook for 30 seconds until fragrant.
  2. Add the cannellini beans and vegetable broth. Bring to a simmer and cook for 5 minutes, gently mashing some of the beans with a spoon to thicken the sauce.
  3. Stir in the heavy cream and pesto. Cook for another 1-2 minutes until heated through.
  4. Season with salt and pepper to taste. Serve warm in bowls with thick slices of crusty bread for dipping.

Lesson Learned: Using good quality pesto makes all the difference in this simple dish. If you have time, homemade is best, but a good store-bought refrigerated pesto works wonders.

Pin this cozy 30-minute meal for ultimate comfort!

12. Spicy Chicken & Cabbage Stir-Fry

With just five ingredients, this stir-fry packs a huge punch of flavor. It’s spicy, savory, and comes together in the time it takes to order takeout.

• Ingredients: 1 lb chicken breast (thinly sliced), 1 tbsp sesame oil, 4 cups shredded cabbage, 2 tbsp soy sauce, 1 tbsp chili-garlic sauce.
• Instructions:
  1. Heat sesame oil in a large skillet or wok over high heat. Add the sliced chicken and stir-fry for 3-4 minutes until lightly browned and cooked through.
  2. Add the shredded cabbage to the skillet and cook, stirring frequently, for 2-3 minutes until it starts to wilt.
  3. In a small bowl, mix the soy sauce and chili-garlic sauce. Pour the sauce into the skillet.
  4. Stir everything together to coat and cook for 1 more minute. Serve immediately.

Pro-Tip: High heat is your friend for stir-frying. It ensures the chicken sears nicely and the cabbage gets tender-crisp rather than soggy. Make sure your pan is hot before you add the ingredients.

Need a fast and fiery dinner? Save this 5-ingredient stir-fry!

13. One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

This one-pot pasta is the definition of weeknight luxury. It’s creamy, satisfying, and loaded with goodies like sun-dried tomatoes and spinach.

• Ingredients: 1 tbsp olive oil, 2 cloves garlic (minced), 1 cup uncooked orzo, 3 cups vegetable broth, 1 (15 oz) can white beans (rinsed), 1/2 cup chopped sun-dried tomatoes (in oil), 4 oz cream cheese (cubed), 3 cups fresh spinach, salt and pepper.
• Instructions:
  1. Heat olive oil in a large pot or Dutch oven. Add garlic and cook for 30 seconds. Stir in the orzo to toast for 1 minute.
  2. Pour in the vegetable broth, bring to a boil, then reduce heat and simmer for 8-10 minutes, stirring occasionally, until orzo is al dente and most of the liquid is absorbed.
  3. Stir in the white beans, sun-dried tomatoes, and cream cheese until the cheese is melted and creamy.
  4. Remove from heat and stir in the fresh spinach until it wilts. Season with salt and pepper to taste.

Pro-Tip: The starch from the orzo is what makes this dish naturally creamy, so don’t rinse it before cooking. Stirring occasionally prevents it from sticking and helps release those starches.

Pin this creamy one-pot pasta for your next comfort food craving!

Key Takeaways: Your Quick Guide to Easy Mediterranean Dinners

Feeling inspired? Here are the key principles to remember to make healthy Mediterranean dinners a simple and successful part of your routine.

• Embrace One-Pan Meals: Sheet pans and one-pot recipes are your best friends for minimizing cleanup and active cooking time.
• Don’t Be Afraid to Go No-Cook: A well-constructed salad with protein like chickpeas or high-quality tuna is a perfectly satisfying and quick dinner.
• Flavor Comes from Herbs & Healthy Fats: Rely on fresh herbs, spices like za’atar, citrus, garlic, and extra virgin olive oil to make simple ingredients shine.
• Pantry Staples are Key: Keeping canned beans, tomatoes, quality tuna, and whole grains on hand makes whipping up a healthy meal possible any night.

People Also Ask About Mediterranean Diet Dinners

Have more questions? You’re not alone. Here are answers to some of the most common queries about eating the Mediterranean way.

Are potatoes ok on a Mediterranean diet?

Yes, absolutely! Potatoes are a traditional and welcome part of the Mediterranean diet. They are a whole, unprocessed food. Enjoy them roasted, boiled, or baked, preferably with the skin on for extra fiber. The key is preparation—opt for roasting with olive oil and herbs over deep-frying.

Can you eat beef on a Mediterranean diet?

Yes, but in moderation. The Mediterranean diet emphasizes fish, poultry, and legumes as primary protein sources. Red meat, like beef, is typically eaten less frequently, perhaps a few times a month rather than a few times a week. When you do eat it, choose lean cuts and serve it with plenty of vegetables.

How many pounds can you lose each week with a Mediterranean diet?

A healthy and sustainable rate of weight loss is typically 1 to 2 pounds per week. While the Mediterranean diet is a lifestyle for overall health, not just a weight-loss plan, many people do lose weight due to its focus on whole foods, fiber, and healthy fats, which promote satiety and naturally reduce calorie intake.

What is a typical dinner in the Mediterranean?

A typical Mediterranean dinner is simple, fresh, and shared. It might be a piece of grilled fish with lemon and herbs, a large salad with lots of vegetables and beans, or a vegetable-heavy stew (called a lathera in Greece) served with feta and crusty bread. The focus is on the quality of the ingredients rather than complex preparation.

Final Thoughts

Adopting a Mediterranean lifestyle for dinner doesn’t have to be complicated or restrictive. As you can see, it’s all about embracing fresh, flavorful foods that are simple to prepare. It’s about adding more color, more herbs, and more healthy fats to your plate, not taking things away. By focusing on one-pan meals, smart pantry staples, and the power of great ingredients, you can make healthy, delicious dinners a stress-free part of your everyday life.

What’s your go-to easy weeknight dinner? Let us know your favorites below