30+ Delicious Holiday Low Sodium Mediterranean Recipes to Enjoy

The holiday season is a time for indulgence, celebration, and sharing delicious meals with loved ones.

However, if you’re looking to enjoy all the festive flavors without overloading on sodium, a Mediterranean-inspired menu offers the perfect solution.

Known for its heart-healthy ingredients, rich flavors, and fresh, vibrant dishes, Mediterranean cuisine is ideal for creating nutritious and satisfying meals during the holidays.

Whether you’re hosting a large gathering or preparing a smaller feast, these 30+ holiday low-sodium Mediterranean recipes will help you create a healthy, flavorful spread that everyone will love.

From appetizers to mains and desserts, these recipes are not only easy to prepare but also packed with wholesome ingredients that align with a heart-healthy lifestyle.

30+ Delicious Holiday Low Sodium Mediterranean Recipes to Enjoy

With these 30+ holiday low-sodium Mediterranean recipes, you can enjoy the rich, flavorful dishes of the Mediterranean while keeping your sodium intake in check.

Whether you’re looking for light appetizers, hearty main courses, or refreshing salads, the Mediterranean diet offers a variety of options that are both satisfying and nutritious.

By choosing fresh vegetables, lean proteins, whole grains, and healthy fats, you’ll be able to indulge in a holiday feast that nourishes both the body and soul.

So, embrace these holiday-inspired Mediterranean dishes and make your next celebration as healthy and flavorful as possible!

Mediterranean Herb-Roasted Vegetables

This dish is a delightful, colorful medley of roasted vegetables, perfect for holiday gatherings. It’s rich in Mediterranean flavors, low in sodium, and brimming with essential nutrients. The natural sweetness of the vegetables caramelizes in the oven, while fresh herbs and olive oil provide a burst of flavor. It’s a crowd-pleaser for vegetarians and omnivores alike.

Ingredients:

• 1 large eggplant, diced
• 2 zucchinis, sliced into rounds
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 red onion, sliced into wedges
• 2 cups cherry tomatoes
• 3 tbsp extra virgin olive oil
• 2 tsp dried oregano
• 1 tsp smoked paprika
• 3 cloves garlic, minced
• Freshly ground black pepper to taste
• Fresh basil leaves for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place all the chopped vegetables into a large mixing bowl.
3. Drizzle olive oil over the vegetables and toss to coat evenly.
4. Add oregano, paprika, garlic, and black pepper. Mix well.
5. Spread the vegetables on a baking sheet lined with parchment paper in a single layer.
6. Roast for 25-30 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
7. Remove from the oven, garnish with fresh basil leaves, and serve warm.

The combination of roasted vegetables and Mediterranean herbs creates a harmonious balance of flavors that is as nourishing as it is delicious. This vibrant dish is sure to add a festive touch to your holiday table.

Mediterranean Chickpea and Quinoa Salad

This hearty, protein-packed salad is a refreshing addition to any holiday menu. It combines the nutty flavors of quinoa with creamy chickpeas, fresh vegetables, and a tangy lemon-herb dressing. The recipe is naturally low in sodium, making it a healthy yet satisfying option for your holiday feast.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 small red onion, finely chopped
• 1/4 cup chopped parsley
• 2 tbsp chopped fresh mint
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil
• 1 tsp ground cumin
• Freshly ground black pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, chickpeas, cucumber, cherry tomatoes, onion, parsley, and mint.
2. In a small bowl, whisk together lemon juice, olive oil, cumin, and black pepper.
3. Pour the dressing over the salad and toss to combine.
4. Let the salad sit for 10-15 minutes before serving to allow the flavors to meld.

This vibrant salad is light yet filling, making it a versatile dish that pairs well with any holiday main course. Its fresh flavors and nutrient-dense ingredients make it a wholesome choice for all.

Mediterranean Lemon-Herb Baked Cod

This flavorful baked cod is a centerpiece-worthy dish for your holiday table. Infused with zesty lemon and aromatic herbs, it highlights the simplicity of Mediterranean cooking. Low in sodium but rich in flavor, it’s a dish that’s both elegant and health-conscious.

Ingredients:

• 4 cod fillets
• 3 tbsp extra virgin olive oil
• Juice of 1 large lemon
• Zest of 1 lemon
• 2 cloves garlic, minced
• 1 tsp dried dill
• 1 tsp dried thyme
• Freshly ground black pepper to taste
• Lemon slices and fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, mix olive oil, lemon juice, lemon zest, garlic, dill, thyme, and black pepper.
3. Place the cod fillets in a baking dish and pour the mixture over them, ensuring each fillet is well coated.
4. Arrange lemon slices on top of the fillets.
5. Bake for 15-20 minutes, or until the fish flakes easily with a fork.
6. Garnish with fresh parsley and serve immediately.

This lemon-herb baked cod is as visually appealing as it is delicious. Its light, flaky texture and aromatic flavors make it an impressive dish that’s perfect for celebrating the holiday season.

Mediterranean Stuffed Bell Peppers

A festive and colorful dish, these Mediterranean stuffed bell peppers are packed with a delicious mix of grains, vegetables, and herbs. They’re naturally low in sodium and bursting with flavors of the Mediterranean. Perfect for holiday dinners, this dish is both hearty and healthy, making it a hit for guests of all dietary preferences.

Ingredients:

• 4 large bell peppers (any color)
• 1 cup cooked brown rice or farro
• 1/2 cup chopped spinach
• 1/2 cup diced zucchini
• 1/2 cup diced tomatoes
• 1/4 cup chopped red onion
• 3 tbsp extra virgin olive oil
• 2 tsp dried oregano
• 1 tsp smoked paprika
• 1/2 tsp crushed red pepper flakes (optional)
• 3 cloves garlic, minced
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Lightly brush the insides with olive oil.
3. In a large bowl, combine cooked rice or farro, spinach, zucchini, tomatoes, onion, garlic, oregano, paprika, and black pepper. Mix well.
4. Stuff the bell peppers with the mixture, pressing gently to pack them.
5. Place the stuffed peppers in a baking dish and drizzle with olive oil. Cover with foil and bake for 30 minutes.
6. Remove the foil and bake for another 10-15 minutes, until the peppers are tender and slightly charred.
7. Garnish with fresh parsley before serving.

These stuffed bell peppers are a delightful centerpiece for your holiday table. They’re wholesome, satisfying, and filled with vibrant Mediterranean flavors.

Mediterranean Lentil Soup

Warm, comforting, and full of robust flavors, this Mediterranean lentil soup is ideal for holiday gatherings. It combines hearty lentils with fresh vegetables, olive oil, and aromatic herbs, creating a nourishing dish that’s naturally low in sodium. Serve it as a starter or a main course for a cozy and satisfying meal.

Ingredients:

• 1 cup dry green or brown lentils, rinsed
• 1 tbsp extra virgin olive oil
• 1 medium onion, finely chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 can (15 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth or water
• 1 tsp dried thyme
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• Freshly ground black pepper to taste
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, and sauté for 5-7 minutes, until softened.
2. Stir in garlic, thyme, cumin, and paprika, and cook for 1 minute.
3. Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce the heat to a simmer.
4. Cover and cook for 25-30 minutes, or until the lentils are tender.
5. Stir in lemon juice and adjust seasoning with black pepper.
6. Garnish with fresh parsley and serve hot.

This lentil soup is a comforting addition to your holiday spread, offering a burst of warmth and nutrition with every spoonful.

Mediterranean Olive Oil Orange Cake

This Mediterranean-inspired dessert is moist, fragrant, and a perfect way to end a holiday meal. Made with olive oil, fresh orange juice, and zest, this cake is naturally low in sodium and boasts a unique, delicate flavor that will impress your guests.

Ingredients:

• 2 cups all-purpose flour
• 1/2 cup olive oil
• 3/4 cup sugar or a natural sugar substitute
• 3 large eggs
• 1/2 cup fresh orange juice
• Zest of 1 orange
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp ground cinnamon
• A pinch of ground nutmeg (optional)

Instructions:

1. Preheat the oven to 350°F (175°C). Grease a 9-inch round cake pan and line the bottom with parchment paper.
2. In a bowl, whisk together flour, baking powder, baking soda, cinnamon, and nutmeg.
3. In another large bowl, beat olive oil, sugar, and eggs until smooth. Add orange juice and zest, and mix well.
4. Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
5. Pour the batter into the prepared pan and smooth the top.
6. Bake for 35-40 minutes, or until a toothpick inserted into the center comes out clean.
7. Let the cake cool completely before removing from the pan. Dust with powdered sugar or garnish with orange slices if desired.

This olive oil orange cake is light yet indulgent, making it the perfect festive treat. Its subtle sweetness and citrusy aroma bring a Mediterranean twist to your holiday dessert menu.

Mediterranean Grilled Vegetable Skewers

These Mediterranean grilled vegetable skewers are a vibrant and flavorful addition to any holiday meal. Packed with colorful vegetables and drizzled with a fragrant olive oil dressing, they are naturally low in sodium and offer a smoky, charred taste that enhances the sweetness of the vegetables. A perfect dish for entertaining or as a side to complement other main courses.

Ingredients:

• 1 red bell pepper, cut into large chunks
• 1 yellow bell pepper, cut into large chunks
• 1 zucchini, sliced into thick rounds
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes
• 8 oz mushrooms, cleaned and halved
• 3 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• 2 tsp dried oregano
• 1 tsp garlic powder
• Freshly ground black pepper to taste
• Wooden skewers (soaked in water for 30 minutes)

Instructions:

1. Preheat the grill to medium-high heat.
2. In a large bowl, combine olive oil, lemon juice, oregano, garlic powder, and black pepper.
3. Add the vegetables to the bowl and toss until evenly coated with the marinade.
4. Thread the vegetables onto the soaked skewers, alternating between the different types of vegetables.
5. Grill the skewers for 8-10 minutes, turning occasionally, until the vegetables are tender and slightly charred.
6. Remove from the grill and serve hot.

These grilled vegetable skewers are a perfect holiday dish that brings out the natural sweetness of the vegetables while maintaining the essence of Mediterranean flavors. They are not only visually appealing but also a healthful option for your guests.

Mediterranean Baked Falafel

Falafel is a popular Mediterranean dish made with chickpeas and herbs, often served as a snack or in pita bread. This healthier baked version is naturally low in sodium, while maintaining the same crispy, flavorful texture. The spices and herbs create a deliciously fragrant dish that’s sure to be a hit during your holiday meals.

Ingredients:

• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 1 small onion, roughly chopped
• 3 cloves garlic, minced
• 1/4 cup fresh parsley
• 2 tbsp fresh cilantro
• 1 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp cayenne pepper (optional)
• 2 tbsp whole wheat flour
• 2 tbsp olive oil
• Freshly ground black pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne pepper (if using), and black pepper. Pulse until the mixture is finely ground but still slightly textured.
3. Transfer the mixture to a bowl and stir in the flour. Form the mixture into small balls or patties.
4. Place the falafel onto the prepared baking sheet and drizzle with olive oil.
5. Bake for 20-25 minutes, turning halfway through, until golden and crispy.
6. Serve warm with a side of tahini sauce or a fresh salad.

These baked falafel are a deliciously healthy alternative to fried versions. Their crisp exterior and tender interior, combined with Mediterranean spices, make them an ideal dish for any festive occasion.

Mediterranean Hummus and Veggie Platter

This fresh and vibrant hummus and veggie platter is a perfect appetizer for your holiday spread. Packed with Mediterranean ingredients like olive oil, chickpeas, and fresh vegetables, this dish is naturally low in sodium and provides a nutritious and colorful start to any meal. It’s ideal for sharing and offers a variety of flavors and textures.

Ingredients:

• 1 cup homemade or store-bought low-sodium hummus
• 1 cucumber, sliced into rounds
• 1 cup cherry tomatoes, halved
• 1 small carrot, cut into sticks
• 1 small red bell pepper, cut into strips
• 1/4 cup Kalamata olives
• 1/4 cup feta cheese, crumbled (optional)
• Fresh parsley for garnish
• 1 tbsp extra virgin olive oil for drizzling

Instructions:

1. Arrange the sliced vegetables (cucumber, cherry tomatoes, carrot, and bell pepper) on a large serving platter.
2. Spoon the hummus into a small bowl and place it in the center of the platter.
3. Scatter the Kalamata olives around the platter and sprinkle the crumbled feta cheese over the hummus (if using).
4. Drizzle the olive oil over the vegetables and garnish with fresh parsley.
5. Serve immediately with pita bread or crackers on the side for dipping.

This Mediterranean hummus and veggie platter is the ultimate combination of healthy, colorful ingredients and rich, savory flavors. It’s a light yet satisfying appetizer that works well for any holiday meal.

Mediterranean Baked Eggplant with Tahini Sauce

This Mediterranean baked eggplant with tahini sauce is a savory and satisfying dish, perfect for holiday dinners. The eggplant becomes tender and sweet as it bakes, while the creamy tahini sauce adds a rich, nutty flavor. This low-sodium recipe brings the best of Mediterranean flavors in a simple, healthy preparation that is sure to impress.

Ingredients:

• 2 medium eggplants, sliced into 1-inch rounds
• 3 tbsp extra virgin olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• Freshly ground black pepper to taste
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp water (more as needed)
• 1 garlic clove, minced
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the eggplant slices on a baking sheet and drizzle with olive oil. Sprinkle with oregano, garlic powder, and black pepper.
3. Roast the eggplant for 25-30 minutes, flipping halfway, until the eggplant is tender and golden.
4. In a small bowl, whisk together tahini, lemon juice, water, and minced garlic until smooth and creamy. Add more water if needed to achieve a pourable consistency.
5. Once the eggplant is done, drizzle the tahini sauce over the slices and garnish with fresh parsley.
6. Serve warm as a side dish or appetizer.

This baked eggplant with tahini sauce is a perfect combination of savory and creamy flavors, making it a great addition to any holiday feast. Its simplicity and rich texture make it an elegant yet easy-to-make dish.

Mediterranean Spinach and Feta Stuffed Chicken

This Mediterranean stuffed chicken recipe brings together lean protein, spinach, and feta cheese, all seasoned with Mediterranean herbs and flavors. It’s a low-sodium, protein-packed dish that’s full of flavor and ideal for a holiday meal. The spinach and feta filling keeps the chicken moist, while the seasoning adds a delicious aromatic touch.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup fresh spinach, chopped
• 1/4 cup crumbled feta cheese
• 2 tbsp extra virgin olive oil
• 1 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp paprika
• Freshly ground black pepper to taste
• 1 tbsp lemon juice

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a small bowl, combine the chopped spinach, feta cheese, oregano, garlic powder, and black pepper.
3. Cut a pocket into each chicken breast by slicing horizontally without cutting all the way through.
4. Stuff each chicken breast with the spinach and feta mixture, then secure the opening with toothpicks.
5. Heat olive oil in a skillet over medium-high heat. Add the chicken breasts and sear for 2-3 minutes on each side until golden brown.
6. Transfer the chicken to a baking dish and drizzle with lemon juice. Bake for 20-25 minutes, until the chicken reaches an internal temperature of 165°F (75°C).
7. Serve hot with your favorite side dishes.

This Mediterranean stuffed chicken combines tender chicken with a flavorful spinach and feta filling. It’s a wholesome and satisfying main course that’s low in sodium and bursting with Mediterranean flavors.

Mediterranean Zucchini Noodles with Pesto

For a light yet flavorful holiday dish, these Mediterranean zucchini noodles with pesto are an excellent choice. The zucchini noodles are a healthy, low-sodium alternative to traditional pasta, and the pesto, made with fresh herbs and olive oil, adds a burst of flavor. It’s a perfect dish for those seeking a lighter, yet satisfying, holiday meal.

Ingredients:

• 4 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• 1/4 cup extra virgin olive oil
• 2 tbsp pine nuts (or walnuts)
• 2 tbsp nutritional yeast (optional, for a cheesy flavor)
• 1 garlic clove, minced
• Juice of 1/2 lemon
• Freshly ground black pepper to taste
• Cherry tomatoes for garnish (optional)

Instructions:

1. Using a spiralizer, create zucchini noodles. Set aside.
2. In a food processor, combine basil, olive oil, pine nuts, nutritional yeast (if using), garlic, lemon juice, and black pepper. Pulse until smooth and creamy.
3. In a large skillet, heat a little olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes, just until slightly softened.
4. Remove the skillet from the heat and toss the noodles with the pesto sauce until well coated.
5. Garnish with cherry tomatoes, if desired, and serve immediately.

These zucchini noodles with pesto offer a fresh and light Mediterranean-inspired dish that’s full of flavor and perfect for any holiday meal. With the rich pesto and tender zucchini, it’s a healthier alternative that still satisfies the taste buds.

Mediterranean Quinoa Salad

This Mediterranean quinoa salad is a fresh, light, and vibrant dish packed with nutrient-rich vegetables, quinoa, and a tangy lemon-oregano dressing. It’s naturally low in sodium and serves as a perfect side dish for any holiday meal. The combination of protein-packed quinoa, crunchy vegetables, and fresh herbs creates a satisfying and healthy option for a festive occasion.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup fresh parsley, chopped
• 1 tbsp extra virgin olive oil
• Juice of 1 lemon
• 1 tsp dried oregano
• Freshly ground black pepper to taste

Instructions:

1. In a medium saucepan, combine quinoa and water (or vegetable broth). Bring to a boil, then reduce the heat and cover. Simmer for 12-15 minutes, or until the quinoa is cooked and water is absorbed. Fluff with a fork and set aside to cool.
2. In a large bowl, combine the diced cucumber, cherry tomatoes, red onion, olives, and parsley.
3. Add the cooled quinoa to the vegetable mixture.
4. In a small bowl, whisk together olive oil, lemon juice, oregano, and black pepper. Pour the dressing over the salad and toss gently to combine.
5. Garnish with crumbled feta cheese, if desired, and serve chilled or at room temperature.

This Mediterranean quinoa salad is a refreshing and healthy addition to your holiday spread. Packed with flavor, it offers a balanced mix of vegetables, grains, and herbs, making it a perfect side dish for any festive occasion.

Mediterranean Chickpea and Spinach Stew

This hearty Mediterranean chickpea and spinach stew is the perfect comfort food for holiday gatherings. It’s packed with fiber-rich chickpeas, nutritious spinach, and aromatic Mediterranean spices, all simmered in a fragrant tomato-based broth. This stew is low in sodium, vegan-friendly, and incredibly satisfying, making it an excellent choice for those seeking a flavorful yet healthy holiday dish.

Ingredients:

• 1 tbsp extra virgin olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
• 4 cups fresh spinach, chopped
• 1 can (14 oz) diced tomatoes, no-salt-added
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp ground cinnamon
• Freshly ground black pepper to taste
• 2 cups low-sodium vegetable broth
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic and sauté for 3-4 minutes until softened.
2. Stir in the chickpeas, diced tomatoes, cumin, paprika, cinnamon, and black pepper. Cook for another 2 minutes, allowing the spices to bloom.
3. Add the vegetable broth and bring the mixture to a boil. Reduce the heat and let the stew simmer for 15-20 minutes, allowing the flavors to meld.
4. Stir in the spinach and cook until wilted, about 3 minutes.
5. Serve the stew hot, garnished with fresh parsley.

This Mediterranean chickpea and spinach stew is a comforting, nutrient-packed dish that offers the perfect balance of protein, fiber, and rich flavors. It’s a great choice for a holiday dinner, bringing warmth and wholesomeness to the table.

Mediterranean Shrimp and Couscous

This Mediterranean shrimp and couscous dish is a flavorful and quick-to-make holiday meal. The shrimp, seasoned with Mediterranean herbs, is sautéed to perfection and served over a bed of fluffy couscous. With the addition of fresh vegetables and a lemony dressing, this dish is light, savory, and packed with Mediterranean flavors—ideal for a festive yet health-conscious holiday spread.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 cup dry couscous
• 1 cup water or low-sodium vegetable broth
• 1/2 cup diced cucumber
• 1/4 cup red onion, thinly sliced
• 1/4 cup cherry tomatoes, halved
• Juice of 1 lemon
• Fresh parsley for garnish
• Freshly ground black pepper to taste

Instructions:

1. In a medium saucepan, bring water or vegetable broth to a boil. Stir in couscous, cover, and remove from heat. Let it sit for 5 minutes, then fluff with a fork.
2. While the couscous is cooking, heat olive oil in a large skillet over medium-high heat. Add the shrimp, garlic, oregano, paprika, and black pepper. Cook the shrimp for 2-3 minutes on each side, until pink and cooked through.
3. In a large bowl, combine the cooked couscous, cucumber, red onion, and cherry tomatoes.
4. Add the cooked shrimp on top and drizzle with lemon juice. Toss gently to combine.
5. Garnish with fresh parsley and serve immediately.

This Mediterranean shrimp and couscous dish is light, delicious, and bursting with Mediterranean flavors. It’s perfect for a holiday meal, offering a great balance of protein, veggies, and grains, all while staying low in sodium.

Note: More recipes​ are coming soon!