13 Mediterranean Diet Dinners for High Blood Pressure

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Reviewed by Dietitian Madeline Peck, RDN, CDN

Finding recipes that help manage high blood pressure just got easier with these Mediterranean diet dinners. Each nourishing dish is low in sodium and saturated fat to meet our high-blood pressure and heart-healthy parameters and contains at least 20% of your daily potassium needs to support healthy blood pressure levels.

They also prioritize healthy fats, legumes, vegetables and whole grains to align with the Mediterranean diet. Known as one of the healthiest eating patterns, the Mediterranean diet is linked with better heart, brain and overall health. With dinners like our Butternut Squash and Lentil Soup and our Sheet-Pan Salmon with Broccoli, following a diet that helps lower blood pressure can be easy and flavorful.

01 of 13

One-Pot High-Protein Chicken, Cabbage & White Bean Soup

This one-pot soup is the kind of meal you’ll want on repeat. A splash of lemon keeps the broth bright, and a dollop of basil pesto stirred in at the end adds rich, herby flavor that makes this soup taste special. Easy enough for weeknights and better as leftovers, this soup proves that simple ingredients can still be delicious.

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02 of 13

Sheet-Pan Salmon with Broccoli

Fresh, fast and full of flavor, this sheet-pan salmon with broccoli is a healthy weeknight winner. A zesty mix of lemon, garlic and olive oil brings brightness to both the tender salmon and the roasted broccoli.

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Butternut Squash & Lentil Soup

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy strained (Greek-style) yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

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04 of 13

One-Pan Chicken & Asparagus Bake

In this chicken and asparagus bake recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal.

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05 of 13

Sheet-Pan Mojo Chicken with Green Beans & Potatoes

This sheet-pan mojo chicken is a bold, citrusy dinner that’s easy to throw together on a single pan. The chicken marinates in a zesty blend of citrus juices and oregano, infusing it with Cuban-inspired flavors. Crisp-tender green beans and red potatoes round out the meal, soaking up the flavorful juices as they roast.

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06 of 13

Chicken Fajita Soup

The vibrant, smoky flavors of traditional fajitas are just as delicious when turned into a comforting soup. To kick up the heat, add a chopped jalapeño to the veggie mixture. You can swap out the rotisserie chicken for another protein or make it vegetarian by using no-chicken broth and subbing tofu.

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07 of 13

Bhel Puri-Inspired Salad

This flavorful salad was inspired by bhel puri, a type of chaat (savory snack) served across India, and features puffed quinoa and lentils for extra protein and fiber.

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08 of 13

One-Pot Garlicky Shrimp & Spinach

This shrimp and spinach recipe cooks quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from lemon juice, crushed red pepper and parsley.

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09 of 13

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient dinner!

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10 of 13

Roasted Salmon with Smoky Chickpeas & Greens

In this healthy salmon dinner, you’ll get a dose of greens and a delicious green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape.

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Chicken Parmesan Casserole

We took the best parts of chicken Parmesan–ooey-gooey cheese, crispy breadcrumbs and plenty of tomato sauce–and spun them into an easy family-friendly casserole. We skipped breading the chicken and, instead, loaded the top of the casserole with cheese and breadcrumbs.

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Chipotle Chicken Quinoa Burrito Bowl

This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.

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Vegan Superfood Grain Bowls

This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets.

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