Let’s face it — we all have busy schedules, and making a homemade meal each night may feel impossible. But, while you may be tempted to opt for takeout after a long day, you should know that you don’t have to sacrifice your health and fitness goals for convenience — even on the busiest of days. In fact, prioritizing the consumption of nutritious meals is especially important during busy seasons of life. It can help to boost mood and energy, support cognitive health, and support a healthy weight. So, how can you maintain your health and fitness goals after a long day without adding extra stress to your plate? Enter: Mediterranean one-pan dinners.
Not only is the Mediterranean diet known to be one of the healthiest and most balanced diets to exist, but it’s also full of flavor and easy to prepare. Based on whole food ingredients, (like veggies, nuts and seeds, fish, and legumes), full of nutrients like fiber, antioxidants, vitamins, and minerals, and easily prepped with just a few simple steps.
Ahead, how to make Mediterranean-inspired one-pan dinners with ease. Including simple recipes that minimize both prep time and clean-up!
RELATED: Mediterranean Diet 101
The Mediterranean Diet Health Benefits
Rich in fresh fruits, veggies, whole grains, lean proteins, and heart-healthy fats, this diet is associated with numerous health benefits, including:
- Reduced risk of heart disease
- Improved cognitive function and mental health
- Weight loss support and management
- Reduced signs of aging and improved longevity
- Reduced risk of Type 2 diabetes
- Improved pain associated with Rheumatoid Arthritis
How to Construct a Nutritious Mediterranean One-Pan Dinner
Based on whole foods (that are primarily plant-based), the Mediterranean diet primarily consists of whole grains, fruits, vegetables, beans, and legumes, healthy fats such as olive oil, nuts, and seeds, and fresh herbs and spices. Knowing this, here’s how to build a healthy Mediterranean-inspired meal.
Step #1: Choose A Lean Protein. Start by selecting a lean protein source such as chicken, salmon, eggs, chickpeas, or lentils. A must-have with every meal, protein will help curb cravings, improve satiety, and support weight loss and lean muscle mass.
Step #2: Bulk Up Your Plate With Veggies. Fill your plate with a wide variety of colorful vegetables such as bell peppers, broccoli, cucumbers, zucchini, sweet potatoes, cherry tomatoes, and onions. Bursting with fiber, vitamins, and minerals, these will increase the nutrients and flavor of your dish.
Step #3: Include Whole Grains. Complex carbs like quinoa, couscous, oats, and brown rice are staples in a Mediterranean-style diet. They help to balance blood sugar, support a healthy weight, and improve gut health and digestion. Plus, they provide a hearty base for your Mediterranean one-pan meal.
Step #4: Enhance the Flavor with Herbs and Spices. Elevate the taste profile of your dish by seasoning it with fresh and flavorful herbs and spices such as parsley, oregano, thyme, rosemary, and garlic — Mediterranean diet staples.
Step #5: Top it Off With A Drizzle Of Healthy Fats. Extra virgin olive oil is a staple of Mediterranean cuisine for good reason. Not only does it enhance the flavor, but it also helps to reduce inflammation, support heart health, and even boost longevity.
RELATED: The 14 Healthiest Foods to Eat on a Mediterranean Diet
Healthy Mediterranean One-Pan Dinners
#1 Creamy Lemon Chicken with Zucchini Noodles
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 medium zucchinis, spiralized into noodles
- 2 tbsp extra virgin olive oil
- 4 garlic cloves, minced
- 1 tsp dried oregano
- ½ tsp dried thyme
- ½ tsp dried basil
- 1 lemon, juiced and zested
- ½ cup low-sodium chicken broth
- ½ cup unsweetened almond milk (or milk of choice)
- 2 tbsp plain Greek yogurt, unsweetened
- Sea salt and black pepper, to taste
- Fresh chopped parsley, to garnish
Directions:
Step #1: Season the chicken with fresh herbs, salt, and pepper.
Step #2: Meanwhile, heat 1 tablespoon of olive oil in a large skillet. Add chicken and cook for 6-8 minutes on each side until fully cooked. Remove from heat and set aside.
Step #3: Add remaining olive oil and garlic and saute for 1 minute. Then, add chicken broth and lemon juice.
Step #4: Reduce heat to a simmer, then stir in almond milk and Greek yogurt to create a creamy sauce. Add chicken back to the pan along with zucchini noodles. Cook until soft and slightly tender.
Step #5: Remove from heat. Serve warm with optional garnish, such as parsley and shredded cheese.
#2 Mediterranean White Bean & Veggie Soup
Ingredients:
- 2 cans (15 oz each) white beans, drained and rinsed
- 4 cups low-sodium vegetable broth
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 medium onion, finely chopped
- 2-3 cloves garlic, minced
- 1 tsp thyme
- 1 bay leaf
- 2 cups spinach
- 2 tbsp extra virgin olive oil
- Sea salt and black pepper, to taste
Directions:
Step 1: In a large pot or deep skillet, heat 2 tablespoons of extra virgin olive oil over medium heat. Add the onions, carrots, and celery. Sauté for 5-6 minutes until the onions are translucent and the vegetables have slightly softened.
Step 2: Add the minced garlic and dried thyme to the pot. Cook for an additional minute until the garlic becomes fragrant.
Step 3: Add the vegetable broth and bay leaf and bring to a simmer. Then, mix in the white beans and simmer for 15-20 minutes.
Step 4: Remove from heat and add the spinach. Stir until tender.
Step 5: Remove the bay leaf and season with salt and pepper. Serve warm, enjoy!
#3 Veggie & Chickpea Chili
Ingredients:
- 2 cans (15 oz each) chickpeas, rinsed and drained
- 1 can (14.5 oz) diced tomatoes
- 1 large red bell pepper, finely chopped
- 1 medium zucchini, diced
- 1 medium red onion, finely chopped
- 2-3 garlic cloves, minced
- 2 tsp chili powder
- 1 tsp cumin
- ½ tsp smoked paprika
- 2 cups low-sodium vegetable broth
- 1-2 tbsp extra virgin olive oil
- Sea salt and black pepper, to taste
Step #1: In a large skillet, heat 2 tbsp of olive oil over medium heat. Add the onions, bell peppers, and zucchini and sauté until soft.
Step #2: Next, add the garlic and spices. Cook for 1-2 minutes until fragrant.
Step #3: Add the tomatoes and vegetable broth. Once mixed, add the chickpeas.
Step #4: Simmer for 20-30 minutes until cooked through and tender.
Step #5: Remove from the heat and season with salt and black pepper. Serve warm with toppings of choice, such as fresh herbs or Greek yogurt.
#4 Mediterranean Shakshuka
Ingredients:
- 4-6 large eggs
- 1 can (14.5 oz) diced tomatoes
- 2 tbsp extra virgin olive oil
- 1 medium onion, finely chopped
- 1 red bell pepper, diced
- 2-3 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground paprika
- ¼ cup fresh parsley, chopped
- Sea salt and black pepper, to taste
- Crumbled feta (or dairy-free alternative), optional to top
- Freshly cilantro, for garnish
Directions:
Step #1: Preheat the oven to 375 degrees F. Meanwhile, heat the olive oil over medium heat in an oven-safe skillet. Add the onion and bell pepper. Heat until softened.
Step #2: Add garlic, cumin, paprika, cayenne pepper; cook for 1-2 minutes.
Step #3: Add the diced tomatoes, salt, and pepper. Simmer for 10-15 minutes.
Step #4: Create wells in the sauce, then crack the eggs into wells.
Step #5: Bake in the oven until eggs are set, but yolks are slightly runny, about 8-12 minutes. Remove from heat and set aside to slightly cool. Garnish with toppings of choice, such as feta and fresh herbs.
#5 Sheet Pan Salmon & Veggies
Ingredients:
- 4 salmon filets
- 2 medium sweet potatoes, peeled and diced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, diced
- 1 red onion, chopped
- 3 tbsp olive oil
- 2 tsp dried rosemary
- 1 tsp dried thyme
- 1-2 cloves garlic
- Sea salt and pepper, to taste
- Fresh parsley, for garnish
Directions:
Step #1: Preheat oven to 400°F.
Step #2: Toss the sweet potatoes, bell peppers, zucchini, red onion, and spices in a large bowl with a drizzle of olive oil.
Step #3: Spread the coated vegetables in an even layer on a baking sheet lined with parchment paper. Then, place the salmon filets on top of the vegetable mixture, leaving space between each filet.
Step #4: Bake in the oven for 20-25 minutes, or until the sweet potatoes are tender and the salmon is cooked through and flaky. Once cooked, remove from the oven. Option to top with fresh parsley or spices of choice. Serve warm, and enjoy.
#6 Eggplant, Chickpea, & Quinoa Protein Bowl
Ingredients:
- 1 large eggplant, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cooked quinoa
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 2-3 garlic cloves, minced
- 2 tbsp extra virgin olive oil
- 1 tsp ground cumin
- 1 tsp paprika
- 1 lemon, juiced
- ½ tsp turmeric, optional
- Sea salt and ground pepper, to taste
- Fresh parsley or cilantro, to garnish
Directions:
Step #1: Heat the extra virgin olive oil in a large skillet over medium heat.
Step #2: Add the eggplant and bell pepper to the skillet. Saute for 5-7 minutes, or until soft. Then add the garlic and spices, and saute another 1-2 minutes until fragrant. Add the chickpeas and cook for an additional 3-5 minutes.
Step #3: Mix in the cooked quinoa and red onion. Sauté for a few minutes until the quinoa is heated through and the ingredients are well mixed. Add the lemon juice, then season with salt and pepper to taste.
Step #4: Garnish with herbs of choice, such as chopped fresh parsley or cilantro. Serve warm, and enjoy!
Quick & Nutritious Mediterranean One-Pan Meals
A household to feed with little time to spare? These flavor-packed Mediterranean-inspired meals are guaranteed to be a family favorite. Bursting with both flavor and nutrients, these recipes will help you stay satiated and satisfied, despite a busy schedule. Plus, with only one pan needed, there’s minimal prep and clean-up time! Whether you’re tossing salmon and veggies on a sheet pan, putting together a one-pan lemon chicken skillet dish, or simmering up a pot of chili or soup, you can enjoy the benefits of home cooking without draining your energy in the kitchen. Plus, these recipes can be prepped ahead of time or made in bulk for further convenience and ease! Customize or modify as needed, and savor every bite.
