Ready to start eating the world's healthiest and most delicious diet? This list of Mediterranean diet recipes is your ticket! Flavor-packed recipes for breakfast, lunch, dinner, soups, sandwiches and everything in between. Plus a few tips for how to follow the Mediterranean diet.
If you're new to eating the Mediterranean way, let's cover a few basics before we get to our list of Mediterranean diet recipes.
What is the Mediterranean Diet?
Very simply put the Mediterranean diet is a way of eating based on the traditional foods and eating patterns of the people and countries surrounding the Mediterranean Sea.
And those of us who grew up in that part of the world, including myself, do not refer to it as a "diet" in that sense of the word.
It is not a restrictive or a structured diet. It is simply a healthy, well-balanced eating pattern that focuses on: fruits, vegetables, whole grains, beans, nuts, and legumes; lean proteins from fish and poultry; good fats from olive oil; and some dairy.
At it's core, it is a joyful way of eating that keeps a focus on flavor, sharing, and the pleasure of the table. And you can totally see that by glancing at the list of Mediterranean diet recipes below!
What to Eat on The Mediterranean Diet?
The list of Mediterranean recipes below should give you a great start! But just for simplicity's sake, here's a very general summary to help you eat the Mediterranean way:
- Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes.
- Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs.
- Eat LESS (infrequently) Red Meats and Sweets (sweets are often eliminated if you’re following a stricter Mediterranean diet. But for this Mediterranean girl, there is room for the occasional baklava.)
- Use Extra Virgin olive oil regularly.
- Avoid processed foods, too much sugar, and any products with a list of ingredients you don't understand or can't read very well.
If you want learn more about the Mediterranean diet, be sure to check out our chat with Kelly LeBlanc, a registered dietician and director of nutrition for Oldaways, a food and nutrition nonprofit. So many of your questions answered!
50+ Best Mediterranean Diet recipes
It was hard to select a few of Mediterranean diet recipes, there are many more I love here.
But consider this list of 50+Mediterranean diet recipes a good place to start! Breakfast, lunch, dinner, salads and spreads, soups and sandwiches, and everything in between.
These recipes focus on...
- Vegetarian and vegan dishes including legumes like beans and lentils (major players)!
- Pasta and grains (if you're following the diet very strictly, you can use whole grains and whole wheat pasta in these recipes)
- Fish, Seafood, and some poultry (but remember that consumption of meats like lamb is also okay on occasion)
- Extra virgin olive oil as the main cooking fat. You can find the olive oils I use here.
- Natural flavor makers in the form of fresh herbs, aromatics like garlic and onions, and all-natural and organic spices. Find the spices I use here.
Let's get to it! Tap recipe name to see the full recipe.
Mediterranean Diet Breakfast & Breakfast Drinks
For a quick breakfast, you'll love this simple toast with hummus and fresh veggies. Wholesome and satisfying. See the full recipe here.
You can make these egg muffins ahead of time and enjoy them for a few days as breakfast on-the-go. I like to use this recipe to use up what veggies I have on hand. See the full recipe here.
Hearty, creamy fava beans and loaded with flavor from ground cumin, fresh herbs, and a zippy lemon garlic sauce. This is eaten as breakfast, lunch or dinner with warm pita bread. See the full recipe here.
Likely one of my favorite egg dishes, and another winner you can make for breakfast, lunch, or dinner. Gently poached eggs in a chunky tomato mixture with bell peppers, onions and garlic. See the full recipe here.
Put some Mediterranean favorites together on one large board for the ultimate breakfast or brunch. See more here.
If you need a bit of an immunity boost or something green and refreshing, this green juice with celery, kale and green apples may be the ticket. See the full recipe here.
Mediterranean Diet Salads and Sides
This simple Mediterranean salad is the one I make most frequently. Cucumbers, tomatoes, and parsley, tossed in a bit of olive oil and citrus. See the full recipe here.
This chunky and bright citrus avocado dip will surprise your taste buds in the best way possible. Rich avocados, combined with bright oranges, fresh herbs, feta and more. See the full recipe here.
Quick roasted tomatoes with olive oil and fresh thyme. Add a sprinkle of feta, if you like. See the full recipe here.
Nothing like traditional Greek salad! Cucumbers, tomatoes, green peppers and onions with olives and creamy feta. No special dressing, just a drizzle of citrus and olive oil. See the full recipe here.
The ultimate Mediterranean diet dip right here! Homemade creamy hummus with chickpeas and tahini. A few tricks make all the difference! See the full recipe here.
Such a simple and flavor-packed side of roasted veggies, prepared Italian Style. See the full recipe here.
Canned white beans beans, chopped veggies, and fresh herbs tossed together in one big bowl. No fancy dressing here, a squeeze of lemon juice and extra virgin olive oil is all you need! See the full recipe.
This foolproof recipe gives you roasted cauliflower that are sweet, tender, and with just the right amount of char every single time (a few tips make all the difference.) See the full recipe here.
The quintessential Mediterranean salad! Tabouli or Tabouleh is made of very finely chopped vegetables, lots of fresh parsley and bulgur wheat, all tossed with lime juice and olive oil. See the full recipe here.
Watermelon salad with cucumbers, creamy feta, loads of fresh herbs, and a zesty honey-lime dressing. The perfect summer salad. See the full recipe here.
Chickpeas and loads of fresh veggies make the perfect Mediterranean-style chickpea salad. You can add a side of eggplant for a complete vegetarian lunch. See the full recipe here.
Crisp, tender baked zucchini with a golden crust of freshly grated Parmesan, thyme and oregano! See the full recipe here.
My step-by-step tutorial will show you exactly how to make this silky, creamy, flavor-packed eggplant dip with tahini, garlic and citrus. See the full recipe here.
Sandwiches, Soups, and Stews
Chicken shawarma pitas with the authentic flavors of the Middle East. There is a reason this recipe is so popular. See the full recipe here. And for a fun variation, you can make shawarma Salad bowls!
Creamy red lentil soup, prepared Greek-style with with onions, garlic, and sweet carrots in a tomato-based broth. Infused with cumin, oregano, and rosemary. See the full recipe here.
Delicate, almost creamy chunks of salmon tucked in a flavor-packed broth with potatoes, carrots and fresh dill. A splash of lemon juice brings it together. See the full recipe here.
My family’s secret recipe for the Best Authentic Falafel, made with chickpeas, fresh herb, and the right spices! See the full recipe with step-by-step tutorial here.
No cream needed to make a perfectly rich and tasty tomato soup! Layers of goodness and flavor in this easy vegan tomato soup, from fresh herbs like basil and thyme, to aromatics, sweet roasted carrots, and a couple warm spices. See the full recipe.
This hearty stew of black eyed peas and veggies makes the perfect vegan meal. Wholesome and satisfying. And you'll love the flavors! See the full recipe here.
Never have a dry salmon burger again! Thanks to a few simple tips, you can make super JUICY, flavor-packed salmon burgers every single time! See the full recipe here.
Eggplant cooked to tender perfection with chickpeas, tomatoes and extra virgin olive oil. An easy and satisfying one-pot dinner. See the full recipe here.
No may needed! This Mediterranean style tuna salad is loaded with crunchy veggies and fresh herbs and tossed in a bright Dijon vinaigrette. Load this tuna salad up on your favorite toast or pita pockets. See the full recipe here.
The balance of sweet and savory flavors, coupled with the intensity of spices set this hearty vegetable stew apart from your average stew. A must-try! See the full recipe here.
Pasta and Grains
Your favorite pasta, tossed in extra virgin olive oil with garlic, loads of parsley and Mediterranean favorites like tomatoes, artichoke hearts and olives. Use whole wheat pasta if you like. See the full recipe here.
Cooked pearl barley amps up my roasted veggies, turning them into a gloriously rich and satisfying dish by adding lots of volume and texture. Loads of flavor too! See the full recipe here.
Master how to make couscous and you'll have a tasty and quick side dish in 15 minutes or less. A few tips make all the difference. See the full recipe here.
You’ll love the bold flavors thanks to simple ingredients like garlic, bell peppers, parsley, lemon zest, and a big sprinkle of Parmesan. Ready in 20 minutes. Use whole wheat pasta, if you like. See the full recipe here.
You’ll love the bold flavors thanks to simple ingredients like garlic, bell peppers, parsley, lemon zest, and a big sprinkle of Parmesan. See the full recipe here.
This is really way more than just a salad! loaded with nutrition and flavor from chickpeas, veggies, fresh herbs and a zippy lemon vinaigrette. Great as lunch or side. See the full recipe here.
With our without a little pasta, you'll love this Italian Minestrone loaded with beans and veggies. See the full recipe here.
Fish and Poultry Dinners
Flaky, tender baked cod baked in a garlic and lemon sauce. See the recipe.
Halibut fillet and veggies, tossed in a bright Mediterranean sauce with lots of citrus, olive oil, fresh garlic and spices, then baked for 15 minutes or so. Dinner is served!
Easy braised fish with chickpeas and loads of warm Moroccan flavors. See the full recipe here.
Easy baked chicken breasts, prepared Italian-style with tomatoes and fresh herbs. See the full recipe here.
Shrimp cooked in a light white wine and olive oil sauce with shallots, bell peppers, and tomatoes. So much flavor! See the full recipe here.
Such a quick and easy dinner, but this juicy salmon will surprise your taste buds in the best way possible. See the full recipe here.
Simple, no fuss sheet pan chicken and vegetables with garlic and oregano. Takes one pan and 20 minutes to bake!
The comfort of Italian flavors in one delicious fish stew cooked in a white wine-tomato broth with garlic, capers and more. See the full recipe here.
This quick grilled swordfish recipe takes on a delicious Mediterranean twist thanks to a simple olive oil marinade with fresh garlic and a trio of warm spices. See the full recipe here.
Saucy shrimp, prepared Greek-style in a tasty tomato sauce with feta and fresh parsley. See the full recipe here.
Salmon kabobs, covered in a Mediterranean-style marinade with fresh garlic, olive oil, citrus, herbs and spices. See the full recipe here.
Zucchini, onions, and bell pepper, paired with succulent shrimp, and protein-packed chickpeas come together in just one skillet. And you’ll love the bold Mediterranean flavors from spices, tangy lemon juice, and fresh herbs.
This baked chicken and potato dinner is a winner every time. Juiciest chicken, tender potatoes, and loads of Greek flavors. See the full recipe here.
The simple sauce with chunky tomatoes and capers is what sets this baked fish apart. So tender and full of flavor. See the full recipe here.
I can't wait to hear what you'll be making form this list of Mediterranean recipes. Let me know in the comments below!
You may also like
- What is the Mediterranean Diet and How to Follow It?
- Mediterranean Diet Food List: 5 Foods You Need
- Mediterranean Diet Shopping List (Free Printable)
- Basics of the Mediterranean lifestyle: A Mediterranean Girl's Perspective
Hungry for more? View all our recipes here.
50+ Mediterranean Diet Recipes: Everyday Mediterranean Salad
- 6 Roma tomatoes, diced (about 3 cups diced tomatoes)
- 1 Large English cucumber, or hot-house cucumber, diced
- ½ to ¾ cup chopped fresh parsley leaves
- kosher salt, to taste
- ½ teaspoon black pepper
- 1 teaspoon ground Sumac
- 2 tablespoon extra virgin olive oil, try a robust like Greek Early Harvest or Hojiblanca Spanish EVOO
- 2 teaspoon freshly squeezed lemon juice
- In a large mixing bowl, place the diced tomatoes, cucumbers, and parsley. Season with kosher salt and toss. Set aside for 5 minutes or so.
- Add the sumac, olive oil, and lemon juice. Give the salad a gentle toss. Enjoy!