10+ Mediterranean Diet Recipes You’ll Love to Try Today

If you want to explore healthy and tasty meals, Mediterranean diet recipes are a great place to start. These recipes use simple, natural ingredients, making it easy to enjoy wholesome food every day.

Mediterranean diet recipes highlight fresh vegetables, fruits, whole grains, healthy fats, and lean proteins. You don’t need special skills to make these dishes, and they suit many lifestyles.

Ingredients

• Fresh vegetables (tomatoes, cucumbers, peppers)
• Fruits (lemons, oranges)
• Whole grains (whole-wheat bread, brown rice)
• Healthy fats (extra virgin olive oil, nuts)
• Lean proteins (fish, beans, lentils)

Cooking Instructions

1. Wash and chop fresh vegetables and fruits.
2. Cook whole grains by boiling for 15-20 minutes or as directed on the package.
3. Use extra virgin olive oil to dress salads or cook proteins.
4. Grill, bake, or boil lean proteins until done.
5. Combine ingredients in simple recipes, such as salads or sautés, and serve fresh.

1) Greek Salad with Feta and Olives

Greek salad is a fresh and simple dish you can easily make at home. It’s full of crisp cucumbers, juicy tomatoes, and crunchy bell peppers.

Salty olives and creamy feta cheese add a great balance of flavor. Dress the salad with olive oil and lemon juice or vinegar for a light taste.

You can toss everything together quickly. This makes it a great option for a healthy meal without much fuss.

Ingredients

• 1 cucumber
• 2 large tomatoes
• 1 green bell pepper
• ½ red onion
• ½ cup Kalamata olives
• 4 oz feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice or red wine vinegar

Cooking Instructions

1. Chop cucumber, tomatoes, bell pepper, and red onion into bite-size pieces.
2. Place vegetables and olives in a large bowl.
3. Drizzle olive oil and lemon juice or vinegar over the salad.
4. Toss everything gently to mix.
5. Top with crumbled feta cheese before serving.

Find a full recipe with details at The Mediterranean Dish Greek salad page.

2) Shrimp with Feta and Tomatoes

You can make a tasty Mediterranean shrimp dish with feta cheese and juicy tomatoes. This recipe is simple and cooks quickly.

Start by mixing cherry tomatoes, garlic, and olive oil. Add the shrimp and bake everything together until the shrimp are just cooked.

Feta cheese adds a creamy, salty flavor that balances the fresh tomatoes. Serve this with rice, pasta, or bread to soak up the sauce.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1 cup cherry tomatoes
• 4 ounces feta cheese, crumbled
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Cooking Instructions

1. Preheat your oven to 400°F (205°C).
2. In a baking dish, mix tomatoes, garlic, olive oil, oregano, salt, and pepper.
3. Arrange shrimp on top in one layer.
4. Bake for 12-15 minutes until shrimp are cooked through.
5. Sprinkle feta cheese on top and bake for 2 more minutes.
6. Garnish with fresh parsley before serving.

For more details, check baked shrimp with feta and tomatoes.

3) Spinach and Goat Cheese Quiche

This quiche is a great way to enjoy fresh spinach and creamy goat cheese. It is light, flavorful, and works for breakfast or a simple dinner.

Start by sautéing a pound of fresh spinach until it wilts. Combine it with goat cheese and eggs to fill a pie crust.

The mix bakes into a tasty, savory quiche. You can add herbs like fresh oregano for extra flavor.

Ingredients

• 1 pie crust
• 1 pound fresh spinach
• 4 large eggs
• 1 cup goat cheese, crumbled
• 1/2 cup milk or cream
• 1 teaspoon fresh oregano (optional)
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Sauté spinach in a pan until wilted, then drain excess liquid.
3. In a bowl, whisk eggs and milk or cream.
4. Add spinach, goat cheese, and oregano to the eggs. Stir well.
5. Season with salt and pepper.
6. Pour mixture into the pie crust.
7. Bake for 35-40 minutes or until the top is set and slightly golden.
8. Let cool a bit before serving.

You can find more details or variations at Mediterranean Living.

4) Mediterranean Chicken Breasts with Avocado Tapenade

This simple and fresh chicken dish uses a marinade of lemon juice, garlic, and olive oil. The chicken turns out juicy and full of flavor.

The avocado tapenade adds a creamy, tangy twist with avocado, olives, cherry tomatoes, and a bit of balsamic vinegar. It’s perfect over grilled chicken.

Herbs and fresh veggies make it bright and tasty.

Ingredients

• 4 boneless, skinless chicken breasts
• 1 tablespoon grated lemon peel
• 5 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• Salt and pepper to taste
• 1 ripe avocado, diced
• 1/3 cup Kalamata olives, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1 teaspoon balsamic vinegar

Cooking Instructions

1. Mix lemon peel, lemon juice, olive oil, garlic, salt, and pepper in a sealable bag.
2. Add chicken, seal bag, and marinate for 30 minutes to 1 hour in the fridge.
3. Preheat grill to medium-high heat (about 375°F/190°C).
4. Remove chicken from marinade and grill for 6-7 minutes on each side until cooked through.
5. In a bowl, combine avocado, olives, tomatoes, onion, and balsamic vinegar to make the tapenade.
6. Serve chicken topped with the avocado tapenade.

5) Crispy Fried Falafel

Crispy fried falafel is a classic Mediterranean dish you can enjoy as a snack or part of a meal. These little patties use chickpeas mixed with herbs and spices.

When you fry them, they get a crunchy outside and stay soft inside. Fry them in hot oil at about 350°F (175°C) for 3 to 5 minutes until golden brown.

Don’t overcrowd the oil to keep them crispy. Serve falafel with tahini sauce or a squeeze of lemon for extra flavor.

Ingredients

• 1 cup dried chickpeas
• 1 small onion, chopped
• 2 cloves garlic
• 1/4 cup fresh parsley
• 1/4 cup fresh cilantro
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp salt
• 1/4 tsp black pepper
• Oil for frying

Cooking Instructions

1. Soak chickpeas in water overnight, then drain.
2. Blend chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, salt, and pepper until coarse.
3. Shape mixture into small patties.
4. Heat oil to 350°F (175°C) in a deep pan.
5. Fry falafel patties for 3 to 5 minutes until golden brown.
6. Drain on paper towels and serve warm.

6) Mediterranean Tilapia Pockets

You can make Mediterranean Tilapia Pockets easily. Start by seasoning tilapia fillets with olive oil and Greek seasoning.

Wrap each fillet in a slice of prosciutto to add flavor and keep the fish moist while baking. Bake the pockets in the oven at 375°F (190°C).

The prosciutto crisps up, and the fish stays tender inside. Serve the pockets with a fresh salad or roasted veggies for a full meal.

Ingredients

• 2 tilapia fillets
• 1 tablespoon olive oil
• 1 tablespoon Greek seasoning
• 2 slices prosciutto

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Rub the tilapia with olive oil and Greek seasoning.
3. Wrap each fillet with a slice of prosciutto.
4. Place the wrapped fillets on a baking tray.
5. Bake for about 15-20 minutes until cooked through and prosciutto is crispy.

7) Greek Sheet Pan Chicken

Greek sheet pan chicken is an easy way to enjoy a tasty, healthy meal. Cook chicken thighs with potatoes, zucchini, and bell peppers all on one pan.

Lemon juice and olive oil give the chicken a fresh flavor. This recipe saves time because everything cooks together in the oven.

Roast the chicken and vegetables at 400°F (200°C) to bring out their natural flavors. Add feta cheese and olives at the end for a salty, savory touch.

Ingredients

• Chicken thighs
• Potatoes
• Zucchini
• Bell peppers
• Olive oil
• Lemon juice
• Garlic
• Salt and pepper
• Feta cheese
• Kalamata olives

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss potatoes, zucchini, and bell peppers with olive oil, salt, and pepper.
3. Place chicken thighs on the sheet pan and drizzle with olive oil and lemon juice.
4. Arrange vegetables around the chicken.
5. Roast for 35-45 minutes until chicken is cooked and vegetables are tender.
6. Sprinkle feta cheese and olives on top before serving.

8) Mediterranean Chickpea Salad

This Mediterranean chickpea salad is fresh and easy to make. You’ll enjoy the mix of crunchy cucumbers, juicy tomatoes, and creamy feta cheese.

It’s perfect for a quick lunch or a healthy side dish. The salad has a bright lemon vinaigrette that adds a zesty flavor.

You can add olives or roasted red peppers for extra taste. The flavors blend well if you make it ahead of time.

You can find a detailed recipe with tips on preparing this dish on Mediterranean Chickpea Salad. Other versions are available on Downshiftology.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup grape tomatoes, halved
• 1 bell pepper, diced
• 1/2 red onion, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup kalamata olives, sliced (optional)
• 2 tablespoons fresh parsley, chopped
• Juice of 1 lemon
• 3 tablespoons olive oil
• Salt and black pepper to taste

Cooking Instructions

1. In a large bowl, combine chickpeas, cucumber, tomatoes, bell pepper, red onion, feta, olives, and parsley.
2. In a small jar, mix lemon juice, olive oil, salt, and pepper. Shake well.
3. Pour the dressing over the salad and toss gently to combine.
4. Refrigerate for at least 30 minutes before serving to let flavors meld.

9) Stuffed Salmon with Herbs

Stuffed salmon with herbs is a tasty and healthy meal. You fill the salmon with fresh herbs, spinach, and sometimes cheese.

This gives the fish a fresh flavor that fits the Mediterranean diet. The dish is simple and cooks quickly.

Bake the salmon in the oven at 375°F (190°C) until it is tender. You can add feta or ricotta cheese to the stuffing for extra creaminess.

It pairs nicely with a simple salad or roasted vegetables.

Ingredients

• 4 salmon fillets
• 1 cup fresh spinach, chopped
• 1/3 cup fresh herbs (parsley, dill, or basil), chopped
• 1/4 cup feta or ricotta cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Mix spinach, herbs, and cheese in a bowl.
3. Cut a pocket along the side of each salmon fillet.
4. Stuff the pockets with the spinach mixture.
5. Place salmon on a baking sheet, drizzle with olive oil, and season with salt and pepper.
6. Bake for 20-25 minutes until salmon flakes easily with a fork.

10) Greek Baked Beans

Greek Baked Beans, also called Gigantes Plaki, are a healthy dish. You bake big white beans in a rich tomato sauce with olive oil.

This dish is simple and full of flavor. The beans become soft and creamy after baking.

The tomato sauce has garlic, onions, and herbs like dill or oregano. You can enjoy it warm or cold.

This recipe is plant-based and fits well with Mediterranean diet goals. It adds protein and fiber without meat.

Ingredients

• 1 pound dried giant white beans (gigantes)
• 1 can (14 oz) crushed tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 1/4 cup olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried dill
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Cooking Instructions

1. Soak the beans overnight in cold water.

2. Preheat your oven to 375°F (190°C).

3. Boil the soaked beans until they become tender. This takes about 45 minutes. Drain the beans.

4. In a pan, sauté onion and garlic in olive oil until they turn soft.

5. Add crushed tomatoes and herbs. Let the mixture simmer for 10 minutes.

6. Mix the beans into the sauce. Season with salt and pepper.

7. Pour the mixture into a baking dish. Bake for 45 minutes until it becomes bubbly.

8. Garnish with parsley before serving.