These Mediterranean Diet Recipes are delicious for anyone.
Whether you’re just getting started on the Mediterranean Diet or you’re a seasoned pro, give one (or two, or three) a try today!
What is the Mediterranean Diet?
The Mediterranean Diet is based on the way people eat in along parts of the Mediterranean coast.
It’s heavily influenced by Greek and Italian foods of the past.
The Mediterranean Diet advocates for eating foods low in saturated fats. You’ll eat a lot of produce, a moderate amount of seafood, and a limited amount of red meat.
Table of Contents
Mediterranean Diet Foods
What food should I eat?
- Fish and seafood can be enjoyed up to three times a week.
- Poultry and eggs can be enjoyed as often as you’d like.
- Meat should be eaten in moderation. Enjoy red meat no more than once a week.
- Fruits and vegetables: can be eaten until your heart is content!
- Legumes, nuts, and seeds can be eaten freely.
- Whole grains can be enjoyed in reasonable portion sizes.
- Dairy can be enjoyed but skip the highly processed stuff.
- Olive oil is the traditional oil used on the Mediterranean Diet.
- Red wine can be consumed (in moderation, whatever that means).
Mediterranean Diet Breakfast Recipes
Breakfast is often called the most important meal of the day. If you’re a breakfast eater, enjoy one of these tasty Mediterranean diet recipes.
Greek Quinoa Breakfast Bowl
This is a great make-ahead recipe that can be easily reheated in the microwave.
Total Time: ~30m
Calories: 357
Ingredients: eggs, yogurt, onion powder, granulated garlic, salt, pepper, olive oil, spinach, tomatoes, feta, quinoa
Mediterranean Egg White Breakfast Sandwich with Roasted Tomatoes
Homemade breakfast sandwiches are way superior to the ones you’ll buy somewhere. This one is simple and amazing!
Total Time: not stated (estimate ~30m)
Calories: 458
Ingredients: butter, egg whites, salt, pepper, parsley, basil, rosemary, whole grain roll, pesto, muenster cheese, tomatoes, olive oil
Banana Mocha Overnight Oats
Overnight oats are a healthy and convenient choice. These ones are excellent, as you’d except from chocolate and coffee for breakfast.
Total Time: ~10m
Calories: not stated
Ingredients: banana, almond milk, coffee, dates, cocoa powder, salt, rolled oats, chia seeds, fresh fruit
Smoked Salmon + Poached Eggs on Toast
This is like cream cheese & lox meets avocado toast. Switch out the bread for a bagel and it’s divine.
Total Time: ~15m
Calories: not stated
Ingredients: bread, avocado, lemon juice, salt, pepper, smoked salmon, eggs, soy sauce, scallions, micro greens
How to Make Yogurt in an Instant Pot
Turn 1/4 cup of yogurt into 8 cups of yogurt in an instant pot. Add some fruit, or nuts for a complete meal!
Total Time: ~9h
Calories: not stated
Ingredients: milk, yogurt,
Mediterranean Omelette
Omelette’s are a super satisfying breakfast. This one can be made in a single pan with olives, artichokes, feta and tomatoes. Delicious!
Total Time: ~15m
Calories: 303
Ingredients: oil, eggs, milk, salt, pepper, oregano, tomato, olives, artichoke hearts, feta, romesco sauce
Mediterranean Diet Lunch Recipes
I always find lunch to be the most difficult meal of the day. You want it to be tasty and healthy, but you usually need it to be fast. These Mediterranean diet recipes fit the bill!
Ultimate Mediterranean Bowl
Preparing falafel is a time-consuming endeavour. Do it ahead of time, or buy some. Otherwise, this recipe is everything a bowl should be: filling, healthy, crunchy, and delicious.
Total Time: ~2h 25m (including making Falafel)
Calories:
Ingredients: falafel, parsley, tomato, red onion, lemon juice, sea salt, olive oil, tahini, chili garlic sauce, garlic dill sauce, hummus, mixed greens, olives, pita
Mediterranean Potato Hash with Asparagus, Chickpeas and Poached Eggs
I love potato hash. It’s so easy and versatile. Plus, anything with runny egg yolk gets an A in my books.
Total Time: ~25m
Calories: 535
Ingredients: olive oil, onion, garlic, potatoes, salt, pepper, chickpeas, asparagus, allspice, za’atar, oregano, paprika, coriander, sugar, eggs, white vinegar, red onion, tomatoes, feta, parsley
Gluten-Free Pasta Salad Mediterranean Style
You can use whatever noodles (or noodle substitute) you’d like in this recipe. Leftovers will stay good for days in the fridge - perfect for work lunches!
Total Time: ~55m
Calories: 284
Ingredients: tomatoes, eggplant, olive oil, salt, pepper, cumin, red pepper flakes, granulated garlic, noodles, dill, mint, parsley, cilantro, garlic, lemon, dijon mustard, sugar
Loaded Mediterranean Veggie Sandwich
What is it about a sandwich that makes it such a satisfying lunch? This one is hearty and filling enough to keep you full until dinner.
Total Time: ~10m
Calories: not stated
Ingredients: bread, hummus, lettuce, sprouts, tomato, cucumber, red onion, feta, peppers
Orange Orzo Salad Recipe
Oranges are a fresh addition to this tasty salad recipe. Enjoy it.
Total Time: ~25m
Calories: not stated
Ingredients: orzo, almonds, parsley, olives, green onion, raisins, feta, oranges, olive oil, white wine vinegar, garlic, salt, pepper
30 Minute Greek Turkey Meatball Gyros with Tzatziki Sauce
Gyros made with turkey. Easy to pack and eat for lunch anywhere.
Total Time: ~25m
Calories: 429
Ingredients: ground turkey, red onion, garlic, oregano, spinach, salt, pepper, olive oil, yogurt, cucumber, lemon juice, dill, garlic powder, tomato, flatbread
Italian Chicken and Vegetable Skillet
This is just as good reheated for leftovers as it is freshly made.
Total Time: ~30m
Calories: 401
Ingredients: chicken breast, pesto, Italian seasoning, red pepper flakes, garlic, tomatoes, zucchini, cannellini beans, balsamic vinegar, basil, salt, pepper, parmesan cheese
Mediterranean Diet Dinner Recipes
Dinner is my favorite meal and these recipes reflect that. Try one of these amazing Mediterranean diet recipes for dinner tonight!
Cauliflower Pizza with Greek Yogurt Pesto
Food Faith Fitness suggests making the pizzas personal size so that it doesn’t go limp in the middle when you pick it up. Brilliant.
Total Time: ~80m
Calories: 331
Ingredients: cauliflower, garlic, salt, Italian seasoning, pepper, parmesan cheese, egg whites, yogurt, basil, olive oil, zucchini, tomatoes
One Pot Greek Chicken & Lemon Rice
One pot recipes are the best. I mean, who likes doing dishes (even with a dishwasher)?! This recipe comes with a lot of notes so you’ll know exactly what the original poster did (and what changes they suggest).
Total Time: ~60m
Calories: 667
Ingredients: chicken thighs, lemons, oregano, garlic, salt, olive oil, onion, rice, chicken broth, water, pepper, parsley
Greek Quesadillas
A delicious, cheesy, vegetarian dish where you won’t even miss the meat.
Total Time: ~30m
Calories: 385
Ingredients: tortillas, spinach, sun-dried tomatoes, olives, mozzarella, feta, dill, yogurt, cucumber, garlic, lemon juice, lemon zest, mint, salt, pepper, olive oil
Avgolemono Greek Lemon Chicken Soup
Who says you can’t have a simple but delicious chicken soup? The lemon juice gives this a nice freshness.
Total Time: ~25m
Calories: 451
Ingredients: chicken stock, orzo, eggs, lemon juice, chicken breast (cooked), salt, pepper
Crock Pot Chicken Thighs Recipe with Sun-Dried Tomatoes
The crockpot makes cooking a breeze. This dish is inspired by the Mediterranean with artichokes and sun-dried tomatoes. Nom!
Total Time: ~5h 5m
Calories: 169
Ingredients: chicken thighs, salt, pepper, oregano, artichoke hearts, sun-dried tomatoes, garlic, parsley
Garlic and Anchovy Roasted Lamb Chops
Lamb is the best of the red meats. Try it in this unique and tasty garlic & anchovy recipe.
Total Time: not stated (estimate ~40m)
Calories: not stated
Ingredients: garlic, anchovies, pepper, lamb chops, olive oil, butter, olives, sage leaves, salt
Smoky Vegan Moussaka
Moussaka is like eggplant lasagna. This vegan version uses tofu instead of meat.
Total Time: not stated (estimate ~90m)
Calories: 341
Ingredients: plum tomatoes, tomato paste, maple syrup, onions, garlic, smoked tofu, cinnamon, salt, pepper, cayenne, eggplants, olive oil, almond milk, potato start, yeast, salt, nutmeg
Try Them All!
These 20 delicious Mediterranean Diet Recipes will keep you satisfied for a long time.
Try one, then another, then another until you’ve tried them all. You won’t regret it!
Let me know which are your favorites in the comments below.
Ready for more? Check out these tasty Mediterranean Snacks next.
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