50 Easy Mediterranean Diet Recipes and Meal Ideas

healthy mediterranean diet recipes and foods

These Mediterranean diet recipes make creating lunch and dinner easier (and tastier) than ever.

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Why the Mediterranean Diet Gets a Gold Star

Grilled Eggplant, Hummus and Salad Healthy Dinner
Enrique Díaz/7cero/Getty

The Mediterranean diet has been winning "best diet" awards for years now, and for good reason: Following a Mediterranean diet has been linked to reduced risk of disease and better heart health, according to the Mayo Clinic.

But the best part about the Mediterranean diet isn't that it's a concrete plan or dedicated to helping you drop pounds; rather, it's a way of eating that incorporates healthy fats, lots of fresh produce, and whole grains. Translation: You can do it for your entire life and never feel like you're actually dieting. (In fact, studies show you can lose weight on the Mediterranean diet without cutting any calories.)

Snag some of these easy Mediterranean diet recipes to create your own Mediterranean meal plan, or sprinkle them into your week to add some flair (and all the health perks) to your healthy eating routine.

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The Ultimate Mediterranean Bowl

easy mediterranean diet recipe grain bowl
Minimalist Baker

For the girl who just can't get enough Mediterranean flavors, say hello to your new fave. Falafel, parsley salad, hummus, olives, and whatever sauces your heart desires meet up in one delicious bowl. (Try these other bowl recipes while you're at it.)

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Mediterranean Potato Hash with Asparagus, Chickpeas, and Poached Eggs

mediterranean diet recipe with eggs
The Mediterranean Dish

This potato hash recipe combines chickpeas, asparagus, tomatoes, feta, and poached eggs with za'atar, allspice, and paprika for a delicious Mediterranean diet recipe you'll want to make for breakfast, lunch, and dinner.

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Israeli Pasta Salad

easy healthy Mediterranean diet recipe for israeli chopped salad
The View From Great Island

This veggie-packed pasta salad actually tastes better after a day or two in the fridge. So if you make a big batch of this Mediterranean diet recipe on the weekend, you'll have delicious healthy lunches for days. Talk about meal planning, made easy!

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Cauliflower Pizza with Greek Yogurt Pesto and Grilled Veggies

healthy mediterranean diet recipe for cauliflower pizza
Taylor Kiser

Low in carbs, high in protein, this extra-crunchy cauliflower pizza is topped with nutrient-rich grilled veggies, eggs, Greek yogurt, and savory herbs and spices. It's enough flavor to make your Italian guests cry out, "Mamma mia!" (Related: Finally, a Low-Carb Pizza Crust Recipe That Won't Fall Apart)

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Greek Shrimp Farro Bowl

mediterranean diet greek farro salad recipe
Cook Nourish Bliss

If you've never given farro a try, this pretty bowl of goodness will have you stopping by the grocery store on your way home tonight. Farro has basically zero fat, is a great source of fiber, and an even better source of bone-boosting calcium. It's a little denser than brown rice, is a bit more substantial than quinoa, and is a perfect match for this Mediterranean diet recipe. (Obsessed? Try these healthy recipes featuring high-fiber foods.)

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One-Pot Greek Chicken with Lemon Rice

greek lemon chicken recipe for mediterranean diet
Recipe Tin Eats

One pot, lots of flavor. This might not be a traditional Greek recipe, but the ingredients (chicken, olive oil, oregano) are a delicious nod to the region and are some of the most versatile Mediterranean diet foods.

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Greek Turkey Meatball Gyro with Tzatziki

mediterranean diet greek wrap recipe
Joyful Healthy Eats

Swap in ground turkey for lamb in this gyro recipe. The homemade tzatziki with Greek yogurt, cucumber, lemon juice, and dill takes the Mediterranean diet recipe to the next level.

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Spinach, Feta, and Artichoke Matzo Mina

spinach feta artichoke mediterranean diet recipe
Tori Avery

This off-the-charts Greek-style casserole makes an ideal meal is you're craving lasagna. Seasoned with dill, lemon zest, and other unmistakably Mediterranean flavors, it makes a great meal for vegetarians for lunch — or serve it as a side dish at your Passover Seder.

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Mediterranean Salad with Grilled Chicken Skewers

Mediterranean Salad with Grilled Chicken Skewers

Deconstruct your favorite Greek pita sandwich and — ta da — you have a genius Mediterranean diet recipe for salads! Feta, cucumbers, and tomatoes pump up the health factor, and grilled chicken rounds out your plate. This could just turn into your new favorite salad.

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Greek Salad Tacos

mediterranean diet recipe for greek salad tacos
The Creativity Exchange

Give the classic Greek salad a slightly heartier twist by throwing the good-for-you ingredients into a tortilla. This Mediterranean diet recipe calls for an extra-flavorful cucumber-dill dressing to really amp up those Mediterranean flavors.

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Slow Cooker Mediterranean Chicken

healthy chicken recipes for the mediterranean diet
Le Creme de la Crumb

There are fewer dishes to wash with this Mediterranean diet recipe; the entire meal cooks in the slow cooker. Chop an onion and roasted red peppers, then toss in with the chicken, olives, and seasonings before cooking on low for four hours.

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Greek Quesadillas

greek quesadilla lunch recipe for the mediterranean diet
Damn Delicious

Sautéed spinach, sun-dried tomatoes, kalamata olives, and feta are the base of this Greek-inspired quesadilla. The homemade tzatziki sauce elevates the dish to a masterpiece of Mediterranean flavor.

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Spiced Pan-Roasted Chicken with Olives, Figs, and Mint

Spiced Pan-Roasted Chicken with Olives, Figs, and Mint
Sang An

Add mint to your usual oven-roasted chicken, and it becomes a whole new meal with a Mediterranean diet twist. Plus, it has perks: Mint has been known to alleviate digestion issues. Olives add flavor for very few calories (five olives only have 26 calories), while figs add a natural sweetness. This chicken dish by Russell Bry, concept chef of Yalla Mediterranean in California, just might become your new go-to.

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Mediterranean Herb Shrimp with Penne

easy mediterranean diet recipe for shrimp and pasta

This easy Mediterranean diet recipe uses a premade Mediterranean spice plus Neufchâtel cheese to give the penne that creamy flavor without loading up on fat and calories. Bonus: Add broccoli to get a serving of veggies.

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Hearty Mediterranean Salad with Balsamic Chicken

mediterranean diet meal plan lunch salad

This veggie-filled salad makes a perfect meal-prepped Mediterranean diet lunch. The fresh bread, balsamic chicken, and chickpeas — plus tons of crunchy, high-fiber peppers, zucchini, and tomatoes — will leave you super satisfied.

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Roasted Herb Salmon

mediterranean diet recipe roasted salmon
vanillaechoes / Shutterstock

Salmon is at the top of the healthy Mediterranean diet foods list. Flavor it with herbs, lemon juice, and Dijon mustard, and it transforms into a decadent (but still super-healthy) main dish.

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Pasta with Basil Tapenade

Mediterranean diet pasta recipe with basil tapenade

Like a pesto but with a hearty kalamata olive base, this basil tapenade makes for a punchy pasta topper or spread for toast, sandwiches, or other Mediterranean diet recipes.

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Mediterranean Flatbread Pizza

easy mediterranean diet recipe for flatbread pizza
Nicole Crane

Make these healthy Mediterranean diet-friendly pizzas with pita or naan bread and a homemade white bean spinach pesto, and you'll satisfy your greasy pizza cravings without racking up the calories (or your takeout budget). (Then make one of these bean salads to use up the leftover white beans.)

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Mediterranean Herb Quinoa Salad

Mediterranean Herb Quinoa Salad

Stop boring yourself with sad lettuce salads and try this dietitian-approved Mediterranean diet recipe for a fresh way load up on veggies. Cilantro, mint, and parsley add a flavor punch, while radishes provide crunch.

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Salmon Nicoise Salad

Salmon Nicoise Salad

Try adding this make-ahead recipe to your Mediterranean diet meal plan for easy lunches or dinners that are on the table in a snap. Just prep the eggs, green beans, and vinaigrette, then you can throw a salad together in a flash.

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Mediterranean Nachos

easy mediterranean diet recipe for sweet potato nachos
Sarah Schiear

Beet, turnip, and sweet potato chips make the perfect healthy base for this easy Mediterranean diet recipe. Once you try the nachos, you'll want these spiced chickpeas and homemade tahini-yogurt sauce on everything.

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Greek Super Grains Salad

mediterranean diet meal idea quinoa salad recipe
Eats Well With Others

Crunchy veggies (like tri-colored bell peppers and cucumber) get tossed with chopped tomatoes, feta, and olives for traditional Greek flavor in this Mediterranean diet recipe. Add quinoa (or the grain of your choice) and it's instantly elevated from a snack to this filling salad. A little red wine vinegar and quality olive oil and you're good to go.

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Avgolemono Greek Lemon Chicken Soup

greek lemon chicken soup mediterranean diet recipe
I Heart Eating

Avgolemono (say that five times fast) is a Greek lemony chicken soup. It's dense and creamy, but that thickness comes from eggs, not cream. This soup is filled with shredded chicken, orzo, and lemon juice.

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Salmon Souvlaki Bowls

mediterranean diet recipe for salmon souvlaki bowl
Half Baked Harvest

Souvlakia are Greek skewers with grilled meat or veggies. This recipe is a deconstructed bowl version that's Mediterranean diet–friendly. (We've already established that bowl recipes are amazing.) The salmon is marinated and grilled before being assembled with couscous, colorful vegetables, and tzatziki.

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Vegan Smoky Moussaka

moussaka recipe for a mediterranean diet dinner
Full of Plants

If you love eggplant parm, you should totally try moussaka, a Greek dish with baked eggplant, tomato sauce, béchamel, and often ground meat. Herbivores can get in on the action with this vegan version. It replaces ground beef with smoky tofu and is topped with a dairy-free béchamel.

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Greek Fish Tacos

mediterranean diet dinner recipe for greek tacos
Gimme Some Oven

If a gyro and a taco had a baby, it would be these delicious Greek fish tacos, which swap pita for a tortilla and salsa for some tzatziki. Choose your favorite white fish to sauté, then top with red cabbage, tomatoes, olives, cucumber, and feta fora Mediterranean diet recipe that rivals your Mexican fave.

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Sesame Cucumber Greek Yogurt Bowl

easy mediterranean diet recipe for greek yogurt snack

News flash: Tangy Greek yogurt doesn't always need to be paired with sweet granola or berries. Try this sweet, spicy, and savory combo for a Mediterranean diet recipe that works any time of day.

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Stuffed Peppers with Mediterranean Spiced Quinoa

Mediterranean diet dinner recipe for stuffed peppers

Kalamata olives, feta, chickpeas, and pesto give this version of stuffed peppers an easy Mediterranean diet flare. To bump up the protein content even more, try adding ground turkey too. (Related: 12 Sources of Lean Protein — Plus, What That Even Means)

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Mediterranean Chicken and Barley Salad

mediterranean diet lunch recipe chicken and barley salad
Anna Shepulova / Shutterstock

Thanks to super-high-fiber barley, this salad is super filling. Make it as part of a Mediterranean diet meal plan for easy lunches or dinners.

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Sicilian Tuna and Beans

Sicilian Tuna and Beans
Ted Cavanaugh

This Mediterranean diet recipe only takes five minutes to assemble; toss the salad together in the morning to tote to work for lunch, or whip it up as a healthy dinner when you're short on time and energy.

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Mediterranean Roasted Cabbage Steaks with Basil Pesto and Feta

mediterranean diet recipe for roasted cabbage steaks bowl
Inspector Gorgeous

Vegetarian keto recipes that taste like pizza? Yes, please! This one has basil pesto, two types of cheeses, a handful of chopped artichokes, and plenty of tomatoes to make this meal a Mediterranean diet delight.

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Lemon Orzo Chicken Soup

Lemon Orzo Chicken Soup
Ted Cavanaugh

Put a fancy twist on your old-school chicken noodle; swap out noodles for orzo pasta and flavor with lemon, basil, and dill. When you're ready to eat, just add boiling water. At under 300 calories, it makes the perfect Mediterranean diet–friendly soup.

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Spanish Garlic Shrimp

mediterranean diet and paleo diet shrimp recipe
The Foodie Physician

Step up your traditional shrimp cocktail (and keep it both paleo and Mediterranean diet–friendly) with this delicious and nutritious recipe for Spanish Garlic Shrimp. Shrimp meets nearly 100 percent of your daily needs for selenium — an important nutrient that supports a healthy heart and immune system.

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Quinoa Stuffed Eggplant with Tahini Sauce

quinoa stuffed eggplant mediterranean diet meal idea for dinner
Simply Quinoa

This Mediterranean diet recipe is simple to throw together on busy weeknights — just toss tomatoes, mushrooms, and quinoa into an eggplant half. The homemade tahini sauce elevates the flavors of the fresh vegetables. (Related: Brilliant Tahini Tricks You've Never Heard Of)

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Crock-Pot Chicken Thighs with Artichokes and Sun-Dried Tomatoes

crock pot chicken recipe for a mediterranean diet meal idea
Diethood

Throw chicken in a slow cooker with sun-dried tomatoes and artichokes for a Mediterranean-style dinner. (If the keto diet is more your jam, try these healthy chicken recipes.)

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Mediterranean White Bean Salad

Mediterranean White Bean Salad
Yalla Mediterranean

Thanks to canned beans and store-bought pesto, this Mediterranean diet recipe could not be any easier. Serve the salad alongside burgers, steak, and chicken, or pack it up for a healthy lunch.

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Avocado Spring Salad with Mint-Lemon Dressing

Avocado Spring Salad with Mint-Lemon Dressing

Easy, quick, and delicious, this salad is a great "no-time-to-cook" Mediterranean diet standby. It fills you up with healthy fats from olive oil and avocado and leaves nothing to be desired on the flavor front!

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Vegetarian Paella with Chickpeas, Green Beans, and Shishito Peppers

Vegetarian paella
Caitlin Bensel

This Spanish dish works perfectly for a family-style meal. Even better: This version skips the shrimp, mussels, and clams in the classic dish, so it'll suit any vegetarians you're cooking for.

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Individual Spicy Greek Layered Dips

Individual Spicy Greek Layered Dips

Like a savory parfait, this easy Mediterranean diet recipe is a perfect portable snack or lunch option that you can make ahead of time for easy eating. Layers of tzatziki sauce, fresh veggies, and fragrant herbs also make the perfect healthy party dish.

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Bowtie Pasta with Sausage and Escarole

mediterranean diet recipe pasta and sausage

Spicy Italian turkey sausage, roasted tomatoes, and escarole make this Mediterranean diet recipe a crowd-pleaser for healthy eaters and anti-diet people alike. Amp up the veggie-to-pasta ratio or choose one of these new pasta alternatives for an even healthier boost.

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Mediterranean Red Beans and Barley Bowl

Mediterranean Red Beans and Barley Bowl
Simple Cravings Real Food

"I love to color my bowls with veggies, fruits, beans, herbs, spices, nuts, and seeds," says Vicki Shanta Retelny, R.D.N. "It's a healthy and hearty way to fuel your body." This bowl recipe is packed with protein from beans, and fiber from the barley, called beta-glucan, is beneficial for helping to rid your body of excess cholesterol.

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Roasted Moroccan Chicken with Spinach Salad

chicken spinach salad mediterranean diet recipe

This Mediterranean-meets-Middle Eastern dish incorporates healthy Mediterranean diet foods (such as olive oil, lemon juice, and spinach) as well as Middle Eastern spices (such as curry, cumin, and coriander) to give the recipe a little extra life. (ICYMI, the Middle Eastern diet is basically a spiced-up version of the Mediterranean diet, anyway.)

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Whole-Wheat Penne with Roasted Tomatoes, Asparagus, and Leeks

mediterranean diet pasta recipe with veggies

Swap regular pasta for a whole-wheat variety to load up the fiber (and fill factor) in this Mediterranean diet recipe. Top with in-season veggies to add flavor and texture without a creamy, high-calorie sauce.

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Farro Herb Salad with Chicken

Farro Herb Salad with Chicken

Satisfy your cravings for something warm with this grain-based salad that's loaded with Mediterranean flavor thanks to fresh basil, parsley, and mint.

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Open-Faced Chicken Bruschetta Sandwich

Open-Faced Chicken Bruschetta Sandwich

Keep carbs in check with this open-faced chicken sandwich topped with the Mediterranean bruschetta flavors you know and love.

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Easy Lentil Soup Recipe

This Easy Lentil Soup Is a Bowl Full of Cozy
Sara Haas

Gone are the days of sad, canned veggie soup that leaves you hungry for another meal. This homemade Mediterranean diet recipe is packed with brown lentils, giving it a plant-based protein punch and extra dose of satiety. (Related: 4 Tips to Make Your Homemade Soup Taste Way Better)

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Spinach Feta Grilled Cheese

spinach feta grilled cheese mediterranean diet recipe
Budget Bytes

All hail spinach, the original dark leafy green with a mega-dose of iron — one crucial nutrient responsible for maintaining strong energy levels. And don't forget to praise feta — this is one crumbly, savory cheese that's lower in fat and calories than most. Feta doesn't melt very easily, so try a blend of stringy mozzarella and feta in this Mediterranean diet recipe for the perfect, light grilled cheese sandwich.

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Candied Grape and Cherry Tomatoes with Baked Feta

easy mediterranean diet recipe with tomatoes and feta
Sang An

Serve this Mediterranean diet recipe as an app or toss it over pasta or polenta to make it a main course. One thing's for sure: You'll crave this salad again and again.

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Quinoa Tabbouleh

mediterranean diet recipe for quinoa tabbouleh
Simple Vegan Blog

Traditionally, this Lebanese salad is made using bulgur wheat, but this Mediterranean diet recipe is entirely gluten-free. Everything else is the same, and oh-so-simple: tomatoes, onion, mint, parsley, lemon juice, and a splash of olive oil. Skip the expensive salad bar, and make this healthy recipe at home instead.

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Garlic and Anchovy Roasted Lamb Chops

lamb chops recipe for a mediterranean diet dinner idea
Spoon Fork Bacon

Anchovies are the star flavor of this mouthwatering dinner dish, adding a briny taste that's anything but fishy. Season with sage butter and garlic and top with chopped olives for a full-on Mediterranean feel.

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