Looking for healthy Mediterranean diet recipes? You’ve come to the right place!
If there were one diet to rule them all, it’s the Mediterranean diet.
Mind-boosting and heart-healthy, this diet is renowned for reducing all sorts of ailments.
Not to mention, it includes all kinds of delicious dishes to boot!
There are veggie-packed staples like an easy Greek salad and orzo salad.
Then there are savory feasts like chicken cacciatore.
Of course, it wouldn’t be Mediterranean without fresh seafood like steamed clams and garlic shrimp.
From breakfast to dessert, there’s over a month’s worth of Mediterranean recipes here for you to jumpstart your new healthy lifestyle.
But before we jump into all the tasty dishes, let’s go over a few important things.
What is the Mediterranean Diet?
The Mediterranean diet has long been praised as one of the healthiest diets around.
As the name suggests, it’s based upon traditional cuisines eaten by people residing in the Mediterranean.
This includes countries like Italy, Greece, and Spain.
The primary focus is eating well-balanced and wholesome foods.
Unlike diets like keto or paleo, it’s not as rigid in structure.
There’s a long list of food you can enjoy, which is what makes it so great!
That and the fact it has long been touted as a healthy diet that leads to fewer chronic conditions.
Studies have shown time and time again that the Mediterranean diet is good for cardiovascular health and then some.
It reduces the chance of heart disease, obesity, breast cancer, and many other health issues.
What Foods To Eat On the Mediterranean Diet?
Now that you know what the Mediterranean diet is, let’s talk about the best part. The food!
The list of foods you can eat includes healthy fats, whole grains, tons of veggies, fresh fruits, legumes, seeds and nuts, and best of all, fresh fish.
Processed and sugary foods as well as saturated fats are best eaten sparingly or completely left out.
Olive oil is the primary cooking fat of choice. Whereas animal-based proteins are kept at a minimum.
Red meat is very sparingly eaten.
Rather, it’s all about eating fish high in omega-3 fatty acids like salmon and sardines.
And what about the wine you ask? The Mediterranean diet is all for it! But in moderation of course.
So what are you waiting for? Start your Mediterranean diet today with these recipes!
1. Mediterranean Quinoa Salad
To start you off on the right foot is this Mediterranean quinoa salad.
It’s jam-packed with plant based-protein, fresh veggies, olive oil, and feta cheese.
It’s easy to throw together, and you can prepare it in advance.
From work lunches to weeknight dinners, this quinoa salad will be a staple in your new diet routine.
Shakshuka is great for a hearty breakfast and a quick 30-minute dinner.
The base of the dish entails poaching eggs in the middle of a simmering tomato sauce.
Toss some bell peppers and onions in for more veggies, then garnish with fresh herbs.
To make it more complex, paprika, cumin, and cayenne are the spices of choice.
Not only is it delicious, but it’s also one of my personal favorites!
3. Gambas Al Ajillo (Spanish Garlic Shrimp)
Fresh and quick, this Spanish garlic shrimp is a popular tapas recipe.
Full of large succulent shrimp in a garlicky white wine-infused sauce, it’s easy to see why!
Pair it with other popular tapas like patatas bravas and a glass of wine.
It’s the Mediterranean diet after all, so a glass or two of wine is on the list.
4. Harissa Shrimp and Chickpea
A flavorful way to jazz up shrimp and chickpeas is harissa paste.
This chili pepper paste is brimming with flavor and spice. Go with a mild jar to tone down the heat if you like.
Otherwise, coat canned chickpeas and fresh shrimp with it.
Your light and fresh meal will be hot and waiting in about 10 minutes.
5. Easy Garlic and Olive Oil Pasta
Easy pasta dinners are part of the Mediterranean diet too!
I guess it’s not that big of a surprise since Italy is along the Mediterranean coast.
What is a surprise is how simple a delicious pasta dinner can be.
Boil the pasta, coat it in a garlicky olive oil sauce, and dig in.
Garlic and olive oil are both heart-healthy, so it’s also good for your body, too.
6. Mediterranean Fish with Tomato and Olive Tapenade
This scrumptious fish dinner is heavy on flavor and low on saturated fats.
The fish is juicy, tender, and a little crisp. As for the topping, you won’t be able to resist it!
It’s a medley of juicy tomatoes, jarred red peppers, garlic, capers, olives, and herbs. So yeah, it’s Mediterranean to the max!
7. Mediterranean-Style Breakfast Toast
Pop some bread into the toaster because you don’t want to skip this breakfast.
Hummus, tomatoes, cucumbers, olives, arugula, and feta give it the Mediterranean touch.
Sprinkle za’atar on top if you have it.
You can also throw another slice of whole wheat bread on top to turn it into a meal on the go.
8. Healthy Breakfast Egg Muffins
Speaking of meals on the run, you’ll want to make a batch or two of these egg muffins.
They freeze well and taste great. Captured inside fluffy eggs you’ll find olives, tomatoes, bell peppers, parsley, and more.
They also have plenty of room for customization. So you can add meat or keep them vegetarian-friendly.
As long as you have eggs and a muffin tin, you can make them.
9. Mediterranean Breakfast Casserole
Need a Mediterranean breakfast recipe fit to serve a crowd? Go with this savory casserole.
All you need are five ingredients, which include eggs, feta cheese, tomatoes, and kale.
For more protein, toss in Italian chicken sausage.
Gluten-free and high-protein, this breakfast casserole is also great for your ketogenic friends.
10. Mediterranean-Style Steamed Clams
When was the last time you helped yourself to steamed clams? Well, I say it’s time you treat yourself to a pot of this.
Littleneck clams are swimming in a tomato and garlic broth with fresh veggies and herbs.
Add a glug of white wine, a few spices, and a pinch of Aleppo chili flakes to finish it off.
11. Asparagus with Poached Egg and Prosciutto
When you need a light meal, there is always this poached egg dish.
It’s fresh, light, and bright with a little bit of salty fat. You’ll love how the egg yolk oozes all over this plate of goodness!
And you’ll especially love how easy it is to throw together for breakfast, lunch, or dinner.
12. Mediterranean Scrambled Eggs
Say goodbye to basic scrambles! With just three ingredients, you can spruce up your eggs in the most delicious way.
Tomatoes, spinach, and feta are all it takes. Bonus points for cooking this with olive oil.
13. Ful Mudammas (Egyptian Fava Beans)
The ever-humble fava bean does not get enough praise. Try it the Egyptian way and all that will change.
This underrated underdog is the plant-based meal you’ve been waiting for.
Tomatoes, cumin, garlic, and peppers infuse these beans with a ton of flavor.
All that’s missing now is lemon juice and parsley.
14. Mediterranean Orzo Salad
Orzo salad is a make-ahead dish that is perfect for so many occasions.
Make it for your weekly lunch or bring it to a potluck.
It’s simply brimming with all the best Mediterranean flavors!
It has olives, fresh veggies, feta cheese, Greek dressing, and more.
15. Mediterranean Spicy Spinach and Lentil Soup
Need to use up some pantry staples? I have just the thing!
This lentil soup is full of ingredients that you have on hand, including dried lentils, frozen spinach, and a ton of spices.
If you don’t happen to have fresh herbs, add dried ones instead.
16. Falafel Flatbread
Falafel flatbread is pure genius!
Gluten-free and vegan-friendly, it’s a bread everyone can eat and anyone can make.
Blend chickpeas with fresh herbs and spices, then bake it.
17. Spinach and Chickpeas (Espinacas Con Garbanzos)
This Andalusian dish is not only affordable, but it also takes only 30 minutes to make.
It’s a popular tapas dish that is completely vegan, which is so surprising considering how scrumptious it tastes!
Make it tonight and find out for yourself. You’ll be glad you did!
18. Falafel Pita Sandwich
The Middle East lies south and east of the Mediterranean Sea.
So I think that means you can include falafels on this list!
Each pita pocket is jam-packed with big savory falafels, cucumbers, tomatoes, and hummus.
Make the falafels from scratch and these sandwiches will taste even fresher.
19. Mediterranean Lentil Salad
Here is a vegetarian salad for your lunch routine. The base of the salad is all about lentils, packing it with plant protein.
Meanwhile, each bite is a whirl of flavors thanks to the feta, cucumbers, tomatoes, olives, parsley, and bright vinaigrette.
20. Greek Yogurt Parfait with Kahlua and Nuts
Try dessert the Greek way with these exquisite parfaits.
With each bite, you get a luscious Greek yogurt blend featuring whipped cream, vanilla, cinnamon, and Kahlua.
But wait, there are Kahlua rum-soaked raisins in there, too!
Sure, it has a splash of booze. But it also has a ton of probiotics, too!
21. Mediterranean Chickpea Wedge Salad
Stop smothering your wedge salad in ranch and bacon and start making it the Mediterranean way.
You pile crispy seasoned chickpeas, cucumbers, feta, roasted bell peppers, and red onion on top of Romaine wedges.
Then, drizzle on the hummus dressing to finish it off.
22. Easy Greek Salad with Lettuce
Here’s an easy salad you can eat as a side or turn into a meal.
It has all the Greek standards including olives, feta, tomatoes, cucumber, and red onions.
To make it more substantial, it tosses in a handful of chickpeas.
As for the dressing, it wouldn’t be right without the Greek dressing.
23. Creamy Tahini Date Banana Shake
For breakfast or dessert, treat yourself to a creamy date shake.
Naturally sweetened with bananas and dates, it’s a healthy alternative to an ice cream milkshake.
Plus, there’s an extra boost of protein from the unsweetened almond milk.
24. Crispy Socca
Have you tried socca? If not, you’re missing out.
Socca is a chickpea flatbread from Southern France. It’s completely gluten-free and packed with protein.
Top it with fresh pears, arugula, and parmesan cheese for a light and healthy meal.
25. Roasted Vegetables
These roasted veggies are the perfect side dish to go with all your meals.
You can mix and match the veggies with whatever you like.
Just be sure to toss them in olive oil, garlic, and thyme.
26. Mediterranean Tuna Salad
Tuna salad is anything but boring when you give it the Mediterranean touch.
You take canned albacore and mix it with chickpeas, fresh veggies, olives, and parsley.
Skip the bread, as it’s plenty filling without it.
27. Easy Chicken Cacciatore
This is how you do homestyle comfort food the Mediterranean way!
Chicken thighs are drowning in a rich tomato sauce full of bell peppers, mushrooms, and onions.
Since it is an Italian dish, you’ll want to add a glug of red wine. It’s great for date nights and dinner parties alike.
28. Mediterranean Buckwheat Salad
Sometimes, I can’t help but swap out my leafy greens for a satiating grain salad like this.
Buckwheat has a delectable chewy texture. Load it up with cucumbers, tomatoes, olives, and parsley for a fresh dish.
If you haven’t had dairy in a while, toss in feta cheese, too. It makes it extra scrumptious and adds more protein.
29. Easy Hummus
Why buy store-bought hummus when you can make it in 10 minutes?
Not only is it super fresh, but it also lacks the preservatives and other unwanted ingredients you get from the store.
From sandwiches to veggie sticks, there are a ton of ways to enjoy this homemade hummus.
30. Mediterranean Salmon Salad
Here is my favorite way to fix up canned salmon.
You mix it with red onions, feta, tomatoes, and avocado. Then, coat it all in a creamy Greek dressing.
It’s quick, healthy, and full of omega-3 fatty acids.
31. Watermelon Salad with Feta
This watermelon salad will be the soundtrack to your summer!
A bed of arugula gets tossed with chunks of juicy watermelon, fresh feta, red onion, and mint.
For more texture and protein, sprinkle on the sunflower seeds.
It’s great for backyard parties, potlucks, picnics, or even trips to the beach.
32. Israeli Salad with Feta
By now, you probably realize that feta is the cheese of choice when it comes to the Mediterranean diet.
So here’s a salad to showcase it in all its glory.
Zesty, fresh, and light, it has big chunks of feta with all the best veggies to match.
33. Eggplant Caponata
Eggplant caponata is a favorite of mine.
It’s a Sicilian dish that involves stewing eggplants, tomatoes, and onions together, then serving it with crusty bread.
I love it as an appetizer and often turn it into dinner.
34. Italian Caprese Salad
Italian Caprese salad is a classic that I could eat any time of day.
Chewy mozzarella, juicy tomatoes, fresh basil, and a drizzle of balsamic are all it takes.
Keep it light and simple or turn it into a sandwich. You’ll love it either way!
35. Baba Ganoush
Baba ganoush is a Lebanese dip that has party time written all over it!
It takes roasted eggplant and turns it into a smooth, garlicky, and savory dip.
Have it with a side of pita chips and veggies, or turn it into a big mezze party platter.
It’s so good, you have to share.
36. Cauliflower Rice Tabbouleh
Reduce the carbs and the gluten in your tabbouleh by trading in bulgur for cauliflower rice.
Cauliflower rice is low-calorie and neutral in flavor.
That means it pairs great with all the fresh veggies and herbs that go into this dish.
Light, fresh, and zesty, this vegan tabbouleh is a crowd-pleaser.
So serve it up the next time you’re hosting a gathering.
37. Cucumber and Tomato Salad
Another side dish to go with all your fresh meals is this cucumber tomato salad.
Simple and garden-fresh, this light salad comes together in minutes.
I love pairing it with grilled chicken skewers, baked salmon, or garlic shrimp.
38. Melon Mozzarella Salad with Basil
Grab your melon baller because this will be the starring appetizer at your next party!
This dazzling melon salad always gets a few oohs and aahs out of everybody.
It calls for two types of melon, blueberries, fresh mozzarella balls, and a tangy sweet dressing.
For more texture, add crushed cashews on top.
39. Zucchini Noodle Caprese
Looking for a Mediterranean vegetarian dinner that will make everyone happy?
Well then grab the spiralizer because it’s zoodles time!
These oodles of zoodles will put a smile on everyone’s face.
They’ll especially love the chewy mozzarella balls and cherry tomatoes in the mix.
Smother it all in homemade basil pesto and nobody will be talking. They’ll all be too busy chowing down!
40. Mediterranean Baked Dijon Salmon
Rounding out this list is another one of my favorites, baked dijon salmon with a Mediterranean twist!
Fresh fish like salmon is a Mediterranean must, especially when it tastes as good as this!
Flaky, garlicky, and lemony, this baked salmon is dripping with flavor. And, it only takes 25 minutes to make!
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