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Sides and Small Plates
This air fryer cauliflower is tossed with warm spices and sweet red onion, and finished with lemon. It’s a simple side dish that delivers big Mediterranean flavor with very little effort.
Breakfast
If you aren’t eating hummus in the morning, you may be missing out on the easiest way to stack your fiber and build a high-protein breakfast that isn’t just eggs!
Snacks
Sweet and chewy, these Almond Date Energy Balls are inspired by Greek troufakia, truffle-like treats often served with coffee. Made with dates, almonds, coconut, and warming spices, they’re an easy, no-bake snack you’ll want to keep on hand at all times.
Recipe Roundups
Mediterranean Diet dinners don’t have to be expensive. These budget-friendly recipes use pantry staples and affordable proteins to help you eat well without overspending.
Vegetarian
These oven-roasted vegetables are a variation on türlü, a beloved Turkish stew made with whatever vegetables are in season. Baking it deepens the flavors, while chickpeas add heartiness, turning a simple tray of vegetables into a comforting meal.
Soups and Stews
Greek Mushroom Stew, known as Manitaria Stifado, is a comforting vegetarian recipe built on caramelized pearl onions, mushrooms, tomato, and warm spices. Rooted in Greek monastic cooking, it delivers deep, savory flavor without meat.
Recipe Roundups
These Mediterranean diet lunch recipes are the kind of meals that truly sustain you—balanced with protein, fiber-rich vegetables, and healthy carbs to keep your energy steady all afternoon.
Meat and Poultry
This garlic chicken recipe from Spain, called Pollo al Ajillo, proves that a short list of ingredients can deliver big flavor—especially when garlic and white wine are involved.
Breakfast
This hearty breakfast salad proves that greens belong at the breakfast table. With tangy lentils, jammy eggs, crispy prosciutto, and golden potato croutons, it’s a savory brunch you’ll want to put into regular rotation.
Soups and Stews
Ash-e Shooli is a hearty, vibrant beet soup from Central Iran packed with potatoes, lentils, and herbs. Finished with a topping of minty caramelized onions, it’s a healthy vegetarian and gluten-free stew that’s perfect for cold days.
Fish and Seafood
This one-dish glazed salmon is laquered with pomegranate molasses to create a tangy, lightly sweet glaze that caramelizes quickly in the oven. Baking the salmon over spinach lets the greens cook in the flavorful juices, creating a built-in side and sauce.
Meat and Poultry
When you want a fast, healthy dinner that doesn’t sacrifice flavor, this Mediterranean chicken and broccoli skillet delivers. Juicy chicken breasts, tender broccoli, garlic, lemon, and oregano come together in one pan for a satisfying meal with minimal cleanup.
Salads
Sweet oranges, bitter endive and radicchio, briny olives, and toasted walnuts come together in this vibrant winter salad.
Entree
When I need a reset, I build a bowl full of good things—whole grains, shawarma-spiced chicken, crispy chickpeas, roasted sweet potatoes, and a vibrant tahini dressing. They’re balanced, colorful, and endlessly adaptable.
Recipe Roundups
These are the fast Mediterranean diet dinners our team relies on when time is tight, but we still want to eat well with health in mind!
Mediterranean Diet Recipes
Forget starvation diets. This January, try the Mediterranean “golden” soup with turmeric, ginger, and a whole head of cabbage to sooth inflammation without giving up flavor. This satisfying Mediterranean diet recipe is the perfect gut reset to start the year.
Soups and Stews
If you ever need proof that pantry ingredients can become something truly special, this garlicky spinach and chickpea soup is it. Warm spices give it a North African backbone, while lemon, olive oil, and pecorino Romano finish it with unmistakable Italian flair.
Soups and Stews
Inspired by traditional Greek mavromatiká, this black-eyed pea stew is a comforting, olive oil–rich dish where tender legumes simmer with fennel, tomato, and spinach for a nourishing Mediterranean meal.
Drinks
Dry January doesn’t have to mean dull drinks. These Mediterranean-inspired mocktail recipes balance sweetness, acidity, fizz, and spice to create non-alcoholic cocktails that feel just as special as the classics.
Snacks
These honey and Aleppo pepper spiced nuts are a low-effort, high-reward snack that balances sweetness, warmth, and crunch. They’re perfect for entertaining, gifting, or everyday nibbling.
Breakfast
These Sweet Potato Pancakes are fluffy, lightly spiced, and naturally sweet thanks to mashed sweet potato and a drizzle of honey. Yogurt adds a subtle tang, while cinnamon, ginger, and allspice bring cozy, carrot-cake–inspired flavor. Perfect for weekend brunch topped with Greek yogurt, toasted nuts, and extra honey.
Fish and Seafood
Shrimp Oreganata is a quick, baked shrimp appetizer topped with garlicky breadcrumbs with lemon, oregano, and fresh parsley. Inspired by the Italian-American classic, this lighter Mediterranean Diet-friendly version contains no butter or cheese, letting the shrimp shine.
Appetizer and Mezze
Creamy ricotta gets glow-up with a savory harissa topping with crunchy pistacios, warm olive oil, briny olives, and cooling mint.
Sides and Small Plates
Sweet, silky roasted red onions get the Italian agrodolce treatment in this easy vegan and gluten-free side dish! Tossed with a bright balsamic vinaigrette, these caramelized wedges are simple to make and pair with everything.
