{"id":786211,"date":"2026-05-10T09:10:44","date_gmt":"2026-05-10T09:10:44","guid":{"rendered":"https:\/\/www.europesays.com\/us\/786211\/"},"modified":"2026-05-10T09:10:44","modified_gmt":"2026-05-10T09:10:44","slug":"28-best-no-added-sugar-dinners-for-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/786211\/","title":{"rendered":"28 Best No-Added-Sugar Dinners for the Mediterranean Diet"},"content":{"rendered":"

Need inspiration for a tasty dinner this week? These dinner recipes are free of added sugars<\/a>, while highlighting staple ingredients of the Mediterranean diet<\/a>, like colorful veggies, lean proteins, whole grains and healthy fats. Plus, with at least 4-star reviews from EatingWell readers, there\u2019s no denying these dishes are delicious. Try making our High-Protein Chicken Parmesan Skillet with Beans for a cozy one-pot meal or enjoy our flavorful High-Fiber Black Bean Fajita Salad when you need something fresh and vibrant.<\/p>\n

01 of 28<\/p>\n

High-Protein Chicken Parmesan Skillet with Beans Is the Ideal One-Pan Meal\"Credit:<\/p>\n

Credit: Photographer: Jen Causey.<\/p>\n

This chicken Parmesan\u2013inspired skillet dinner swaps the pasta for creamy cannellini beans, creating a hearty one-pan meal. Tender chicken simmers in marinara with garlic, shallots and Italian seasoning before being topped with mozzarella and finished under the broiler. Serve with toasted whole-wheat baguette slices to scoop up the saucy beans.<\/p>\n

02 of 28<\/p>\n

High-Protein Chicken Wrap with Pesto\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer<\/p>\n

This high-protein chicken wrap is packed with fresh flavor and comes together in just 15 minutes. A quick vegan pesto made with basil, spinach and toasted nuts coats the chicken, adding bright herb flavor without cheese. Wrapped in whole-wheat tortillas with creamy avocado and fresh greens, these wraps make an easy lunch or light dinner.<\/p>\n

03 of 28<\/p>\n

High-Fiber Black Bean Fajita Salad Is an Easy Dinner\"Credit:<\/p>\n

Credit: Photographer: Ali Redmond.<\/p>\n

This Black Bean Fajita Salad delivers the bold, zesty flavors of fajitas in a fresh, no-cook format. A quick lime-spiked marinade infuses the black beans and peppers, while crisp greens and crunchy tortilla chips add texture. It comes together in just 30 minutes, making it an easy option for lunch or a light dinner.<\/p>\n

04 of 28<\/p>\n

Creamy Lemon Chicken Skillet with Spinach & Peas Is High in Protein\"Credit:<\/p>\n

Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.<\/p>\n

This creamy lemon chicken dish is a bright, one-skillet dinner that pairs tender chicken cutlets with a creamy brown rice mixture studded with spinach and sweet peas. Lemon zest and juice add fresh flavor, while a touch of goat cheese melts into the warm rice for richness and savory flavor.<\/p>\n

05 of 28<\/p>\n

High-Protein White Bean Fajita Casserole Will Be a Staple in Your Dinner Rotation\"Credit:<\/p>\n

Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.<\/p>\n

This white bean fajita casserole layers tender peppers and onions with creamy cannellini beans, corn tortillas and melty Cheddar-Jack for a satisfying dinner. A quick broil brings everything together, while avocado, cilantro and sour cream add fresh, cooling contrast.<\/p>\n

06 of 28<\/p>\n

This High-Fiber Pasta with Tomato Sauce Is the Easiest Dinner Ever\"Credit:<\/p>\n

Credit: Photographer: Robby Lozano, Food Stylist: Lauren Odum, Prop Styling: Josh Hoggle<\/p>\n

This simple pasta features fresh plum tomatoes cooked down into a rustic, chunky sauce with garlic, herbs and a touch of butter for richness. It\u2019s an easy, satisfying dinner that comes together quickly using pantry staples and a handful of fresh ingredients.<\/p>\n

07 of 28<\/p>\n

Marry Me Chicken & Spinach Penne Skillet\"Credit:<\/p>\n

Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley.<\/p>\n

This easy \u201cmarry-me\u201d dinner combines tender chicken, sun-dried tomatoes and whole-wheat pasta in a creamy, Parmesan-infused sauce. Fresh spinach and basil brighten the rich flavors, making this comforting meal weeknight-friendly yet special enough for company.<\/p>\n

08 of 28<\/p>\n

Million Dollar Chicken Casserole\"Credit:<\/p>\n

Credit: Photographer: Stacy Allen, Food Stylist: Margaret Dickey, Prop Stylist: Josh Hoggle<\/p>\n

This creamy chicken-and-rice casserole gets its flavor from a combination of Parmesan, cream cheese and savory bacon, balanced with plenty of tender spinach and sun-dried tomatoes. It\u2019s a healthier spin on a classic creamy chicken casserole that still tastes like a million bucks!<\/p>\n

09 of 28<\/p>\n

Baked Lemon Boursin Pasta with Spring Vegetables\"Credit:<\/p>\n

Credit: Photographer: Stacy Allen, Food Stylist: Margaret Dickey, Prop Stylist: Josh Hoggle.<\/p>\n

This easy baked pasta combines creamy Boursin cheese, bright lemon and a mix of spring vegetables into a fresh and comforting dinner. Everything cooks in one dish, allowing the pasta to absorb all the flavors. It\u2019s a simple, veggie-forward meal that\u2019s perfect for spring.<\/p>\n

10 of 28<\/p>\n

High-Protein Dill Chicken Orzo\"Credit:<\/p>\n

Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spolle.<\/p>\n

This one-pan dinner delivers on protein and flavor with tender chicken cutlets, whole-wheat orzo and wilted kale in a creamy, lemony herb sauce. Dill and scallions add fresh brightness, while a bold homemade spice blend brings the flavor.<\/p>\n

11 of 28<\/p>\n

Stuffed Sweet Potato with Ground Turkey & Avocado\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer<\/p>\n

These stuffed sweet potatoes make a satisfying, high-protein meal with minimal fuss. Tender roasted sweet potatoes are filled with savory ground turkey seasoned with cumin and oregano, then topped with creamy avocado and a dollop of yogurt. The combination of hearty, fresh and creamy flavors makes this an easy dinner that\u2019s both comforting and balanced.<\/p>\n

12 of 28<\/p>\n

Sheet-Pan Roasted Salmon with Potatoes & Green Beans\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer.<\/p>\n

This easy sheet-pan salmon dinner pairs roasted baby Yukon Gold potatoes with crisp-tender green beans for a simple all-in-one meal. A thyme and olive oil mixture infuses the salmon with bright flavor while finishing the vegetables with a light drizzle. With minimal prep and easy cleanup, it\u2019s a satisfying option for busy weeknights.<\/p>\n

13 of 28<\/p>\n

High-Protein Ginger Chicken Soup\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer.<\/p>\n

This warming ginger chicken soup is packed with lean protein and plenty of vegetables for a comforting yet nourishing meal. Fresh ginger and warm spices like cumin and coriander give the broth deep flavor, while potatoes and spinach make the soup hearty and satisfying.<\/p>\n

14 of 28<\/p>\n

High-Protein Chicken & Brown Rice Casserole\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer<\/p>\n

This cozy chicken and brown rice casserole gets its creamy texture from a blended cashew sauce instead of cream. Sweet potatoes add subtle sweetness and extra fiber, while baby spinach brings color to the dish.<\/p>\n

15 of 28<\/p>\n

High-Protein, High-Fiber Chicken Soup\"Credit:<\/p>\n

Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen.<\/p>\n

This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it\u2019s a nutritious meal you can get on your table in just 30 minutes.<\/p>\n

16 of 28<\/p>\n

High-Protein Crispy Chicken & Rice Skillet Casserole\"\"<\/p>\n

This crispy chicken and rice skillet casserole delivers bold flavor with minimal cleanup. Bone-in chicken thighs are seasoned with a warm blend of cumin, smoked paprika and turmeric, then seared until the skin is golden and crisp before finishing in the oven over a savory rice mixture with onion and bell pepper. A quick drizzle of spiced tahini adds a creamy, nutty finish that ties everything together.<\/p>\n

17 of 28<\/p>\n

Chopped Italian Chickpea Salad\"Credit:<\/p>\n

Credit: Photographer Victor Protasio, Food Stylist Emily Nabors Hall, Prop Stylist Phoebe Hauser.<\/p>\n

This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It\u2019s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.<\/p>\n

18 of 28<\/p>\n

Creamy Lemon-Parmesan Spinach & White Bean Casserole\"Credit:<\/p>\n

Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen.<\/p>\n

This comforting casserole is creamy and satisfying, thanks to protein- and fiber-rich white beans, hearty quinoa and a silky Parmesan-spiked spinach sauce. Fresh lemon zest and juice brighten the dish, making it perfect for spring or anytime you want a cozy, fresh-baked meal.<\/p>\n

19 of 28<\/p>\n

Green Goddess Chickpea Bowl\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.<\/p>\n

This veggie-packed chickpea bowl features hearty chickpeas and quinoa topped with an herby green goddess dressing made creamy with Greek-style yogurt and avocado. It\u2019s a satisfying vegetarian lunch or light dinner that delivers fiber, protein and fresh flavor in every bite.<\/p>\n

20 of 28<\/p>\n

Easy Bean Salad With Herby Salsa Verde\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.<\/p>\n

This refreshing bean salad gets a lift from a quick homemade salsa verde packed with fresh herbs, jalape\u00f1o and lime. A mix of creamy beans, crisp radishes and smoky corn makes it hearty enough for a light lunch or easy dinner.<\/p>\n

21 of 28<\/p>\n

Sweet Potato-Crust Quiche with Veggies\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.<\/p>\n

This veggie quiche with a sweet potato crust is packed with spinach and sweet bell pepper and gets a hint of heat from pepper Jack cheese. It makes a colorful and hearty addition to your brunch or dinner table.<\/p>\n

22 of 28<\/p>\n

Brothy Cacio e Pepe Beans\"Credit:<\/p>\n

Credit: Photographer Victor Protasio, Food Stylist Emily Nabors Hall, Prop Stylist Phoebe Hauser.<\/p>\n

Inspired by the classic Roman pasta, this brothy bean dish delivers the bold flavors of cacio e pepe in a cozy, spoonable form. Cannellini beans simmer in peppery broth, then get finished with nutty pecorino and a drizzle of olive oil. Serve with toasted whole-wheat baguette slices for dipping.<\/p>\n

23 of 28<\/p>\n

Creamy Spinach & Artichoke Dip\u2013Butter Bean Skillet\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.<\/p>\n

This hearty, one-skillet meal reimagines the flavors of classic spinach-artichoke dip in a weeknight-friendly dinner. Creamy butter beans provide plant-based fiber and protein, while artichokes and fresh spinach add brightness and texture.<\/p>\n

24 of 28<\/p>\n

Loaded Chopped Taco Salad Bowl\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.<\/p>\n

This no-cook taco salad bowl is packed with fiber and plant-based protein from black beans. A medley of toppings, including crispy lettuce, sweet bell peppers, cotija cheese and pickled onions, add texture and flavor. A tangy lime vinaigrette completes the quick, colorful meal that\u2019s perfect for lunch or dinner.<\/p>\n

25 of 28<\/p>\n

Sheet-Pan Balsamic Salmon & Asparagus\"Credit:<\/p>\n

Credit: Photographer: Ali Redmond.<\/p>\n

This Sheet-Pan Balsamic Salmon & Asparagus is an easy, flavor-packed dinner that comes together quickly. Salmon, asparagus and red onion roast in a savory balsamic-soy glaze with garlic and Dijon for a perfect balance of tangy and rich. Finish with a squeeze of lemon for a bright, fresh touch.<\/p>\n

26 of 28<\/p>\n

Chickpea-Eggplant Bowls with Tahini\"Credit:<\/p>\n

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer<\/p>\n

These colorful vegetarian bowls feature smoky roasted eggplant, crisp arugula and creamy tahini, all layered over a bold and nutty roasted red pepper sauce. The sauce and dressing can be prepped ahead, making this dish ideal for a make-ahead-friendly plant-based dinner.<\/p>\n

27 of 28<\/p>\n

Chicken Marsala Casserole\"Credit:<\/p>\n

Credit: Photographer: Greg DuPree, Food Stylist: Margaret Dickey, Prop Stylist: Abby Armstrong.<\/p>\n

The flavors of classic chicken Marsala come together in this easy, hearty dinner casserole. Tender, chopped chicken, nutty whole-wheat orzo and deeply browned mushrooms are all baked together in a silky Marsala sauce. Stirring halfway through baking ensures that everything cooks evenly.<\/p>\n

28 of 28<\/p>\n

Cheesy French Onion Chickpeas\"Credit:<\/p>\n

Credit: Photographer: Alex Huang.<\/p>\n

These French onion chickpeas are a twist on classic French onion soup that adds chickpeas for an extra boost of fiber and protein. Slow-cooked onions and savory broth create a rich, comforting base, while melted Gruy\u00e8re cheese and toasted whole-wheat baguette slices bring the iconic flavors home\u2014no soup bowl required.<\/p>\n

Read the original article on EatingWell<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Need inspiration for a tasty dinner this week? These dinner recipes are free of added sugars, while highlighting…\n","protected":false},"author":3,"featured_media":786212,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[37],"tags":[273311,321427,321425,210,321428,1182,321426,67,132,68],"class_list":["post-786211","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-black-beans","tag-cannellini-beans","tag-chicken-parmesan","tag-health","tag-light-dinner","tag-nutrition","tag-tender-chicken","tag-united-states","tag-unitedstates","tag-us"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116549507703035281","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/786211","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=786211"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/786211\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/786212"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=786211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=786211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=786211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}