50 Easy Mediterranean Diet Recipes and Meal Ideas

Consider this your Mediterranean diet menu: These lunch and dinner ideas make following the Mediterranean diet easier (and tastier) than ever.

Start Slideshow

1 of 51

Why the Mediterranean Diet Gets a Gold Star

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.

2 of 51

The Ultimate Mediterranean 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 for warm winter comfort food.)

Get the recipe: The Ultimate Mediterranean Bowl

3 of 51

Mediterranean Potato Hash with Asparagus, Chickpeas, and Poached 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 dish.

Get the recipe: Mediterranean Potato Hash with Asparagus, Chickpeas, and Poached Eggs

4 of 51

Israeli Pasta 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 on the weekend, you'll have delicious healthy lunches for days. Talk about Mediterranean diet meal planning, made easy!

Get the recipe: Israeli Pasta Salad

5 of 51

Cauliflower Pizza with Greek Yogurt Pesto and Grilled Veggies

Taylor Kiser

Low in carbs, high in protein, this extra-crunchy cauliflower pizza from Taylor Kiser of Food Faith Fitness 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!"

Get the recipe: Cauliflower Pizza with Greek Yogurt Pesto and Grilled Veggies

6 of 51

Greek Shrimp Farro Bowl

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 and is a bit more substantial than quinoa. (Obsessed? Try these healthy recipes featuring high-fiber foods.)

Get the recipe: Greek Farro Bowl

7 of 51

One-Pot Greek Chicken with Lemon Rice

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.

Get the recipe: One-Pot Greek Chicken with Lemon Rice

8 of 51

Greek Turkey Meatball Gyro with Tzatziki

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 wrap to the next level.

Get the recipe: Greek Turkey Meatball Gyro with Tzatziki

9 of 51

Spinach, Feta, and Artichoke Matzo Mina

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.

Get the recipe: Spinach, Feta, and Artichoke Matzo Mina

10 of 51

Mediterranean Salad with Grilled Chicken Skewers

View Recipe this link opens in a new tab

Deconstruct your favorite Greek pita sandwich and—ta da—you have a genius Mediterranean diet salad idea! 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.

11 of 51

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. The Creativity Exchange's recipe calls for an extra-flavorful cucumber-dill dressing to really amp up those Mediterranean flavors.

Get the recipe: Greek Salad Tacos

12 of 51

Slow Cooker Mediterranean Chicken

Le Creme de la Crumb

There are fewer dishes to wash with this 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.

Get the recipe: Slow Cooker Mediterranean Chicken

13 of 51

Greek Quesadillas

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.

Get the recipe: Greek Quesadillas

14 of 51

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

Sang An

View Recipe this link opens in a new tab

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.

15 of 51

Mediterranean Herb Shrimp with Penne

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.

Get the recipe: Mediterranean Herb Shrimp with Penne

16 of 51

Hearty Mediterranean Salad with Balsamic Chicken

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.

Get the recipe: Heart Mediterranean Salad with Balsamic Chicken

17 of 51

Roasted Herb 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.

Get the recipe: Roasted Herb Salmon

18 of 51

Pasta 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 dishes.

Get the recipe: Pasta with Basil Tapenade

19 of 51

Mediterranean 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).

Get the recipe: Mediterranean Flatbread Pizza

20 of 51

Mediterranean Chopped Salad

Valorie Darling

Stop boring yourself with lame lettuce salads, and try this dietitian-approved Mediterranean chopped salad recipe for a fresh way load up on veggies. Capers and kalamata olives add a flavor punch, while avocado, hearts of palm, and artichoke hearts give it a meaty texture.

Get the recipe: Mediterranean Chopped Salad

21 of 51

Tuna Niçoise Lettuce Wraps

Maksim Toome / Shutterstock

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 tuna, potatoes, and vinaigrette, then you can throw a wrap together in a flash.

Get the recipe: Tuna Niçoise Lettuce Wraps

22 of 51

Mediterranean Nachos

Sarah Schiear

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

Get the recipe: Mediterranean Nachos

23 of 51

Greek Super Grains Salad

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. 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.

Get the recipe: Greek Super Grains Salad

24 of 51

Avgolemono Greek Lemon Chicken Soup

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 (which has pain-relieving qualities).

Get the recipe: Avgolemono Greek Lemon Chicken Soup

25 of 51

Salmon Souvlaki Bowls

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.

Get the recipe: Salmon Souvlaki Bowls

26 of 51

Vegan Smoky Moussaka

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.

Get the recipe: Vegan Smoky Moussaka

27 of 51

Greek Fish Tacos

Gimme Some Oven

If a gyro and a taco had a baby, it would be these delicious Greek fish tacos from Gimme Some Oven, 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 for Mediterranean diet tacos that rival your Mexican faves.

Get the recipe: Greek Fish Tacos

28 of 51

Sesame Cucumber Greek Yogurt Bowl

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–inspired snack that works any time of day.

Get the recipe: Sesame Cucumber Greek Yogurt Bowl

29 of 51

Stuffed Peppers with Mediterranean Spiced Quinoa

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.

Get the recipe: Stuffed Peppers with Mediterranean Spiced Quinoa

30 of 51

Mediterranean 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.

Get the recipe: Mediterranean Chicken and Barley Salad

31 of 51

Sicilian Tuna and Beans

Ted Cavanaugh

View Recipe this link opens in a new tab

This salad only takes five minutes to assemble; toss it 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.

32 of 51

Mediterranean Roasted Cabbage Steaks with Basil Pesto and Feta

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.

Get the recipe: Mediterranean Roasted Cabbage Steaks with Basil Pesto and Feta

33 of 51

Lemon Orzo Chicken Soup

Ted Cavanaugh

View Recipe this link opens in a new tab

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.

Account

50 Easy Mediterranean Diet Recipes and Meal Ideas

1 of 51

Why the Mediterranean Diet Gets a Gold Star

1 of 51

2 of 51

The Ultimate Mediterranean Bowl

2 of 51

3 of 51

Mediterranean Potato Hash with Asparagus, Chickpeas, and Poached Eggs

3 of 51

4 of 51

Israeli Pasta Salad

4 of 51

5 of 51

Cauliflower Pizza with Greek Yogurt Pesto and Grilled Veggies

5 of 51

6 of 51

Greek Shrimp Farro Bowl

6 of 51

7 of 51

One-Pot Greek Chicken with Lemon Rice

7 of 51

8 of 51

Greek Turkey Meatball Gyro with Tzatziki

8 of 51

9 of 51

Spinach, Feta, and Artichoke Matzo Mina

9 of 51

10 of 51

Mediterranean Salad with Grilled Chicken Skewers

10 of 51

11 of 51

Greek Salad Tacos

11 of 51

12 of 51

Slow Cooker Mediterranean Chicken

12 of 51

13 of 51

Greek Quesadillas

13 of 51

14 of 51

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

14 of 51

15 of 51

Mediterranean Herb Shrimp with Penne

15 of 51

16 of 51

Hearty Mediterranean Salad with Balsamic Chicken

16 of 51

17 of 51

Roasted Herb Salmon

17 of 51

18 of 51

Pasta with Basil Tapenade

18 of 51

19 of 51

Mediterranean Flatbread Pizza

19 of 51

20 of 51

Mediterranean Chopped Salad

20 of 51

21 of 51

Tuna Niçoise Lettuce Wraps

21 of 51

22 of 51

Mediterranean Nachos

22 of 51

23 of 51

Greek Super Grains Salad

23 of 51

24 of 51

Avgolemono Greek Lemon Chicken Soup

24 of 51

25 of 51

Salmon Souvlaki Bowls

25 of 51

26 of 51

Vegan Smoky Moussaka

26 of 51