:max_bytes(150000):strip_icc()/broccoli-melts-beauty-356_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-ef88b33a8b794ae482a92d346f073290.jpg "15+ Low-Calorie Lunch Recipes for the Mediterranean Diet")
looking for lunch ideas that are both tasty and nutritious? Thes recipes are designed to satisfy your midday cravings while keeping your health goals on track. Packed with fresh produce, lean proteins, and whole grains, these meals align perfectly with the Mediterranean diet, widely regarded as one of the healthiest eating patterns. From vibrant veggie wraps to hearty soups, these dishes are low in calories but high in flavor, making them a must-try for anyone seeking a balanced diet.
Cauliflower Spanakopita Melt
Table of Contents
- 1. Cauliflower Spanakopita Melt
- 2. Chicken & Cabbage Soup with Pesto
- 3. Veggie Wraps
- 4. Broccoli Melts
- 5. Cabbage Soup with Pesto
- 6. Veggie Wraps
- 7. Broccoli Melts
- 8. 3 Quick and Healthy Recipes to Brighten Your Day
- 9. Broccoli-Cheese Melts: The Ultimate Comfort Food
- 10. Salmon-Stuffed Avocados: A No-Cook Powerhouse
- 11. Cucumber & Tomato Sandwich: Crisp and Refreshing
- 12. high-Protein Tuna & Chickpea Salad Sandwich
- 13. Tarkari (Afghan Vegetable & Chickpea Soup)
- 14. Butternut Squash & Black Bean enchiladas
- 15. Quinoa, Avocado & Chickpea Salad over Mixed Greens
- 16. Piled-High Vegetable Pitas
- 17. ground Beef & Potatoes Skillet
- 18. One-Pan Beef and Potato Skillet
- 19. Chopped Chicken & Sweet Potato Salad
- 20. Avocado Toast with Burrata
- 21. Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
- 22. Vegan Burrito Bowls with Cauliflower Rice
- 23. Salmon Caesar Salad
- 24. Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
- 25. Chickpea, Quinoa & Roasted Pepper Salad
- 26. No-Cook Bean Salad: A Summer Delight
- 27. Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
- 28. White bean & Veggie Salad: A Meatless Marvel
- 29. Shrimp & Avocado Salad
- 30. Grilled Chicken & Avocado Salad
- 31. Mediterranean Quinoa Salad
- 32. Berry & Spinach Salad with Poppy Seed Dressing
- 33. Asian-Inspired Chicken Salad
- 34. Caprese Salad with Balsamic Glaze
- 35. Kale & Quinoa Salad with Lemon-Tahini Dressing
- 36. Greek Salad with grilled Chicken
- 37. Southwest Black Bean & Corn Salad
- 38. Roasted Vegetable & Farro Salad
This recipe takes inspiration from the classic Greek spinach pie, spanakopita, and transforms it into a handheld grilled cheese sandwich. Roasted cauliflower adds a nutritious, veggie-packed twist, making it a wholesome yet indulgent option for lunch.
Chicken & Cabbage Soup with Pesto
Warm up with this comforting chicken and cabbage soup, elevated with a dollop of pesto. Packed with lean protein and fiber-rich vegetables, this dish is a hearty and healthy choice for a satisfying lunch.
Veggie Wraps
These colorful veggie wraps are a quick and easy lunch option. filled with fresh vegetables, legumes, and a light dressing, thay’re perfect for a nutritious meal on the go.
Broccoli Melts
Broccoli melts combine the goodness of broccoli with the comforting appeal of a cheesy sandwich. This recipe is a great way to sneak in extra veggies while enjoying a satisfying lunch.
Cabbage Soup with Pesto
Photographer: Jen Causey,Food Stylist: Chelsea Zimmer,Prop Stylist: Christine Keely
This hearty one-pot chicken and cabbage soup is elevated with a dollop of store-bought pesto,adding a burst of flavor to every spoonful.Packed with fiber-rich butter beans, the dish offers a creamy texture, though cannellini or navy beans can be substituted for a similar effect. Perfect for a cozy dinner, this soup is both nutritious and satisfying.
Veggie Wraps
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These vibrant veggie wraps are a quick and nutritious lunch option, featuring zucchini, bell peppers, and spinach. Sautéed to perfection in a skillet,the vegetables retain their crunch and freshness. A generous spread of hummus not only adds plant-based protein but also ensures the wrap stays moist and flavorful.
Broccoli Melts
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Broccoli melts are a delightful twist on the classic grilled cheese, combining tender broccoli florets with gooey melted cheese. This comforting dish is perfect for a quick weeknight dinner or a satisfying snack. The combination of textures and flavors makes it a crowd-pleaser for both kids and adults alike.
3 Quick and Healthy Recipes to Brighten Your Day
Looking for delicious,wholesome meals that are easy to prepare? These three recipes—broccoli-cheese melts,salmon-stuffed avocados,and cucumber & tomato sandwiches—are perfect for busy days when you want something satisfying yet nutritious. Each dish is packed with flavor, simple to make, and ready in no time.
Broccoli-Cheese Melts: The Ultimate Comfort Food
These broccoli-cheese melts are the epitome of comfort food. Crisp-tender broccoli pairs perfectly with a layer of melted cheese,all sandwiched between two golden,crispy slices of bread. ready in just 20 minutes, this dish is a crowd-pleaser that delivers rich, creamy flavors with every bite. weather you’re craving a quick lunch or a cozy dinner, these melts are sure to hit the spot.
Salmon-Stuffed Avocados: A No-Cook Powerhouse
Canned salmon is a pantry staple that makes it easy to incorporate heart-healthy,omega-3-rich fish into your diet. This recipe combines it with creamy avocados for a no-cook meal that’s both nutritious and delicious. The result? A refreshing, protein-packed dish that’s perfect for lunch or a light dinner. It’s a practical and flavorful way to enjoy the benefits of salmon without spending hours in the kitchen.
Cucumber & Tomato Sandwich: Crisp and Refreshing
This herby cucumber and tomato sandwich is a refreshing treat that’s perfect for warm days. The cream cheese is infused with chives,adding a delicate onion flavor,but you can easily swap in dill or basil for a different twist. Crisp cucumbers and juicy tomatoes make this sandwich light yet satisfying, ideal for a quick lunch or a picnic snack. It’s a simple yet elegant dish that celebrates fresh, seasonal ingredients.
These three recipes prove that healthy eating doesn’t have to be elaborate or time-consuming. Whether you’re in the mood for something cheesy, protein-packed, or refreshing, there’s something here for everyone. Try them out and discover how easy it is to enjoy delicious, wholesome meals every day.
high-Protein Tuna & Chickpea Salad Sandwich
This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick,but feel free to opt for an option hot sauce of your preference or skip it altogether for a milder flavor.
Tarkari (Afghan Vegetable & Chickpea Soup)
Tarkari is a hearty Afghan vegetable and chickpea soup that combines wholesome ingredients like carrots, potatoes, and tomatoes with aromatic spices. This comforting dish is perfect for chilly evenings and offers a nutritious,plant-based meal option.
Butternut Squash & Black Bean enchiladas
These enchiladas feature a creamy butternut squash and black bean filling,topped with a tangy citrus slaw for a refreshing contrast. A perfect blend of flavors and textures, this dish is both satisfying and nutritious.
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Packed with protein-rich quinoa and hearty chickpeas, this vibrant salad is a nutritional powerhouse. The zesty flavors and fresh ingredients make it a perfect choice for a light yet satisfying meal. Whether you’re looking for a quick lunch or a side dish, this salad delivers both taste and staying power.
Piled-High Vegetable Pitas
These vegetarian pitas are bursting with fresh, roasted vegetables and bright flavors. Perfect for meal prep, you can roast the veggies ahead of time and assemble the pitas in under 30 minutes. It’s a quick, healthy option for busy weeknights or a flavorful lunch on the go.
ground Beef & Potatoes Skillet
This hearty skillet dish combines ground beef and potatoes for a comforting,one-pan meal. Simple to prepare and packed with flavor, it’s a family-friendly recipe that’s perfect for weeknight dinners. Serve it with a side of greens or crusty bread for a complete meal.
One-Pan Beef and Potato Skillet
This hearty one-pan dish combines ground beef, potatoes, and a medley of vibrant vegetables like kale, tomatoes, and bell peppers. Perfect for busy weeknights, it’s a flavorful, time-saving meal that minimizes cleanup.
Chopped Chicken & Sweet Potato Salad
Transform leftover cooked chicken into a vibrant salad featuring sweet potatoes and escarole. If escarole isn’t available, romaine lettuce makes a great substitute. This dish is both nutritious and easy to prepare.
Avocado Toast with Burrata
Elevate your breakfast game with this indulgent avocado toast topped with creamy burrata cheese. It’s a simple yet luxurious way to start your day, combining rich flavors with wholesome ingredients.
Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
This protein-packed salad combines quinoa and chickpeas with a zesty roasted red pepper hummus dressing. It’s a satisfying and flavorful option for lunch or dinner, perfect for meal prep enthusiasts.
Vegan Burrito Bowls with Cauliflower Rice
These vibrant vegan burrito bowls are a perfect solution for busy weekdays. Packed with flavor and nutrition, they’re ideal for meal prepping. Swap traditional rice for frozen cauliflower rice to save time and reduce carbs. This low-carb alternative keeps the dish light while adding a satisfying texture. Prepare them ahead of time for quick, grab-and-go meals that don’t compromise on taste or health.
Salmon Caesar Salad
This twist on the classic caesar salad combines creamy Greek yogurt and buttermilk instead of traditional egg yolks and olive oil. The addition of radicchio alongside romaine lettuce introduces a mildly bitter note, balancing the richness of the dressing. A sprinkle of Parmigiano-Reggiano adds depth without overloading on calories or sodium. It’s a refreshing, protein-packed dish that’s as easy to make as it is indeed delicious.
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
This hearty vegan salad is a celebration of fresh, plant-based ingredients. Chickpeas and quinoa provide a protein boost, while roasted peppers and sunflower seeds add crunch and unexpected flavor. Tossed with a vibrant basil vinaigrette, this dish is both satisfying and refreshing. It’s perfect for a light lunch or a side dish that steals the spotlight.
Chickpea, Quinoa & Roasted Pepper Salad
Packed with plant-based protein, this salad features chickpeas, quinoa, and a creamy hummus dressing. Roasted peppers add a smoky sweetness, while sunflower seeds provide a satisfying crunch. It’s a versatile dish that works as a main course or a side, offering a burst of flavor and nutrition in every bite.
No-Cook Bean Salad: A Summer Delight
When the summer sun is at its peak, there’s nothing quite like a refreshing, no-cook bean salad to brighten your day. This vibrant dish celebrates the season’s bounty, featuring juicy cherry or grape tomatoes, crisp cucumbers, and a zesty vinaigrette infused with fresh basil. Perfect for a light lunch or dinner, this salad transforms simple ingredients into an remarkable culinary experience. The best part? No cooking required—just toss, dress, and enjoy.
Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
Packed with plant-based protein, this vegetarian chopped power salad is a nutritional powerhouse.Chickpeas and quinoa form the base, providing a satisfying texture and a boost of energy. The star of the show,however,is the creamy cilantro dressing. Blended to perfection, it adds a burst of color and flavor that ties the dish together. Whether served as a hearty lunch or a light dinner, this cold salad is as nourishing as it is delicious.
White bean & Veggie Salad: A Meatless Marvel
For a creamy,satisfying salad that doesn’t rely on meat,look no further than this white bean and veggie creation. Creamy white beans and rich avocado come together to create a luxurious texture, while seasonal vegetables add a fresh, crunchy contrast. This versatile dish invites experimentation—swap in your favorite veggies to make it your own. It’s a perfect main-dish salad for those seeking a meatless option that doesn’t skimp on flavor or satisfaction.
Shrimp & Avocado Salad
Noa & Roasted Red Pepper Salad with Basil Vinaigrette
This protein-packed salad is a perfect blend of flavors and textures. The combination of chickpeas and quinoa provides a hearty base, while roasted red peppers and sunflower seeds add a delightful crunch. Tossed with a zesty basil vinaigrette,this dish is both nutritious and tasty.It’s an excellent option for a fast lunch or a side dish that complements any meal. This salad is a perfect balance of lean protein and healthy fats. Grilled chicken breast pairs beautifully with creamy avocado, creating a satisfying and nutritious meal.Tossed with a mix of fresh greens and a light vinaigrette, this salad is both refreshing and filling. It’s an ideal choice for a quick lunch or a light dinner. This vibrant salad is packed with mediterranean flavors. Quinoa serves as the base,complemented by cherry tomatoes,cucumbers,olives,and feta cheese. A light lemon-olive oil dressing ties everything together, making this salad a refreshing and healthy option.It’s perfect for a light lunch or as a side dish for a Mediterranean-inspired meal. This sweet and savory salad is a delightful mix of fresh spinach, mixed berries, and a tangy poppy seed dressing. The combination of sweet berries and the slightly bitter spinach creates a perfect balance of flavors. It’s a light and refreshing option that’s perfect for a summer lunch or as a side dish for a picnic. This salad brings the flavors of Asia to your table. Shredded chicken is tossed with a mix of crunchy vegetables and a tangy sesame-ginger dressing. the result is a flavorful and satisfying salad that’s perfect for a quick lunch or a light dinner. It’s a great way to enjoy the bold flavors of Asian cuisine in a healthy and refreshing way. This classic Italian salad is a celebration of fresh ingredients. Juicy tomatoes, creamy mozzarella, and fragrant basil are drizzled with a sweet balsamic glaze. It’s a simple yet elegant dish that’s perfect for a light lunch or as a starter for an Italian-inspired meal. The combination of flavors is timeless and always a crowd-pleaser. This hearty salad is packed with nutrients and flavor. Kale and quinoa form the base, while a creamy lemon-tahini dressing adds a tangy and rich flavor. It’s a perfect option for a healthy lunch or a side dish that’s both satisfying and nutritious. The combination of textures and flavors makes this salad a standout dish. This classic Greek salad gets a protein boost with the addition of grilled chicken. Fresh cucumbers, tomatoes, red onions, and Kalamata olives are tossed with a light olive oil and lemon dressing. Topped with crumbled feta cheese, this salad is a refreshing and satisfying meal that’s perfect for a light lunch or dinner. This vibrant salad is a celebration of Southwest flavors. Black beans, corn, and bell peppers are tossed with a zesty lime-cilantro dressing.It’s a perfect option for a quick and healthy lunch or as a side dish for a Mexican-inspired meal. The combination of flavors and textures makes this salad a standout dish. This hearty salad is packed with roasted vegetables and nutty farro. Tossed with a light vinaigrette, it’s a perfect option for a healthy lunch or a side dish that’s both satisfying and nutritious. The combination of flavors and textures makes this salad a standout dish.Grilled Chicken & Avocado Salad
Mediterranean Quinoa Salad
Berry & Spinach Salad with Poppy Seed Dressing
Asian-Inspired Chicken Salad
Caprese Salad with Balsamic Glaze
Kale & Quinoa Salad with Lemon-Tahini Dressing
Greek Salad with grilled Chicken
Southwest Black Bean & Corn Salad
Roasted Vegetable & Farro Salad
Shrimp & Avocado Salad
