Are you interested in starting a Mediterranean diet, or do you already follow one? It can be hard to come up with new ideas sometimes, especially if you have a busy schedule and don't necessarily have time to research new recipe ideas. Healthline states that the Mediterranean diet has a wide range of ingredients that you can enjoy, though. For instance, you can focus on consuming whole grains, nuts, seeds, veggies, seafood, and fruit. It is recommended to consume poultry and dairy products moderately.
You can enjoy red meat and other ingredients in some instances, but you have to be careful with how often. Essentially, this diet encourages you to eat less processed foods and sugars. All the recipes on this list are suitable for a Mediterranean diet and contain delicious components such as seafood, non-starchy vegetables, fresh lemon, chicken, chickpeas, feta cheese, nuts, and more. We’ve crafted a list of exciting options to add variety to your weeknight meals or party spread so that you can make simple, casual recipes and more sophisticated ones, too!
This delightful dish is vegetarian-friendly, with mushrooms, bell peppers, scallions, ginger, and tofu. It also has peanut oil, garlic, and oyster sauce. You can use a vegetarian version of the sauce! This simple dish is perfect for either lunch or dinner. It is also quite beneficial to make for meal prep and use throughout the week! It only takes 20 minutes to make.
This light and refreshing salad will provide your body with plenty of nutrients. It has fresh garlic, white beans, lemon, oregano, and cherry tomatoes. You can enjoy this as a main dish or a side dish! Although it seems simple, the beans make it more filling. What we love about this dish is the fresh ingredients that give the salad a succulent taste and texture.
It's nice that chickpeas are cooked, and you can enjoy them straight from the can, but have you ever transformed them into crunchy beans? You can seriously upgrade their flavor and texture when doing so. This recipe combines fresh kale, crispy chickpeas, lemon, paprika, and a homemade dressing. It also has a dash of parmesan cheese to complement the other components. With hints of anchovies, garlic, and Dijon mustard, the dressing is to die for.
Enjoy a flavorful pita sandwich packed with flaked salmon and watercress. Make the sauce with yogurt, fresh lemon juice, dill, and horseradish to give it plenty of flavor. This is a fantastic recipe to make ahead and eat on the go. You can serve it with some fresh fruit such as apple slices, strawberries, pomegranates, or grapes.
This nutritious bowl will instantly catch your attention with its gorgeous presentation. Luckily, it is just as delicious as it looks! It's incredibly healthy for you, with hints of chickpeas, sweet potatoes, bell peppers, onions, and quinoa. It also has English cucumbers, salad greens, lemon tahini dressing, and plenty of herbs and spices. Just when you think it didn't get any better, it is a 30-minute meal!
If you love seafood, this baked tilapia will win your heart over. It has a magnificent combination of cherry tomatoes, shallots, garlic, feta cheese, capers, and parsley. All of these components, as well as fresh lemon and Italian seasoning, help to give the tilapia a perfect flavor. You will absolutely adore the soft texture of the cherry tomatoes and the golden brown fish after it bakes.
This Greek-style salad has crisp cucumbers, soft roasted red peppers, tender orzo pasta, and cheddar cheese. It also has kalamata olives, Dijon mustard, and other ingredients to ensure the entire salad is flavorful. For example, you will need white wine vinegar, olive oil, lemon zest, and kosher salt. This is a versatile dish and perfect for potlucks!
Weight Watchers posted this recipe, which is Mediterranean diet-friendly. It has poblano chilies, scallions, spinach, eggs, and seasonings. You can top it off with fresh cilantro and hot sauce to give it a fiery kick. This recipe will serve two people and only takes 15 minutes to make. Did we mention that it is only two points on the current system? What an absolute win!
Although the Mediterranean diet often contains salads and other light dishes, sometimes you want something hearty and comforting. Fortunately, you can try this recipe by Pure Wow, which is a savory soup. It contains garlic, chickpeas, chicken broth, spinach, parsley, and pecorino Romano cheese. It has a deep flavor due to the seasonings, and it will impress everyone who tries it, even the picky eaters!
Have you ever tried tuna pie? This recipe is so adaptable that you can enjoy it for any meal. Its base is eggs, tuna, vegetables, oats, and shredded cheese. When you bite into this dish, you will taste bell peppers, tomatoes, pickled jalapenos, and olives. The beneficial thing about this recipe is that you can easily turn it into individual portions by separating it and baking it in a muffin pan!
Our recipe for Herb-Grilled Salmon is an Olive Garden copycat, and it is suitable for folks on a Mediterranean diet. All you need for this recipe is salmon fillets, parsley, garlic, lemon juice, broth, and cornstarch. Aside from that, a dash of light butter, salt, pepper, and Italian herbs will do the job. You can enjoy this salmon or pair it with veggies or fruit for a healthy meal.
This recipe by Sweet Peas and Saffron is perfect for the winter months! It contains comforting components such as asparagus, zucchini, green beans, and bell peppers. You can also use chicken, potatoes, balsamic vinegar, and pomegranate seeds. Lastly, sprinkle on some feta cheese to give it extra flavor before serving!
This is a grill-friendly dish, but if you don't want an outdoor grill, you can always use an indoor one or cook it in the air fryer. These delicious Portobello mushrooms are stuffed with sweet potatoes, bell peppers, cabbage, quinoa, and more. You can also garnish them with green sauce, red salsa, fresh lime juice, or herbs such as cilantro and parsley.
Here is another salmon recipe for you to try out! This one has a unique blend of flavor profiles due to the garlic, ginger, soy sauce, and sesame oil. You will also need red onions, zucchini, honey, and skinless salmon fillets. Once it is ready, sprinkle on some sesame seeds, which upgrade its presentation and give a nice textural contrast to the tender fish.
Who doesn't love a recipe you can make with just one pan? Half-Baked Harvest created this recipe. It will impress your loved ones, so we suggest doing this when you have guests! It starts with a mouth-watering presentation and ends with a delicious flavor. You only need chicken, balsamic vinegar, seasonings, farro, spinach, olives, and sun-dried tomatoes. There are other optional components, such as cheese and pine nuts!
16. Beef Pita
This pita recipe is simple and will soon become your new favorite launch! Aside from the pita, it has two different components: the filling and the easy salsa to go with it. Some of the elements include hummus, garlic, herbs, red onions, cherry tomatoes, feta cheese, and flank steak. This is a quick recipe to cook up since it only takes 15 minutes in total. Make this for your work lunch, or enjoy it on the weekends!
Here is another Mediterranean diet bowl for you to try out. It has satisfying layers of quinoa, roasted red pepper sauce, avocado, olives, pepperoncini, and feta cheese. You have the option to either use spinach, kale, or cucumber. We suggest using a mixture so you don't have to choose between them! This recipe makes eight servings, so it's great for a small crowd.
Our simple recipe for pan-eared shrimp is fantastic for people loyal to their Mediterranean diet. The shrimp taste amazing because of the lime juice, garlic, salt, and pepper. Although it is a simple way to season them, that is all you need for their natural flavor to shine. This recipe will serve two people, and you can make it in record time, just 5 minutes!
Yes, you can still have pasta on a Mediterranean diet! This recipe has angel hair pasta, but you can use another if needed. The most impactful ingredients in this recipe are the kalamata olives, feta cheese, rosemary, red onions, and cherry tomatoes. This recipe will take you to heaven and back! Besides its incredible flavor, it also has an elegant look. You can serve this dish at a dinner party, and everyone will love it.
You can never go wrong with a classic chopped salad. This one has Mediterranean influences! This is better than the average salad with components like pepperoncini, chickpeas, sun-dried tomatoes, tuna, and cucumbers. It also has radishes, roasted red peppers, olives, sunflower seeds, and red onions. It's safe to say that this dish has whole ingredients that give your body energy!
21. Pita Bowl
Enjoy the flavors of a pita in the form of a nourishing bowl. It has a layer of pita bread in the bottom, which is then stuffed with garlic chickpeas, bell peppers, tahini sauce, cucumbers, onions, cheese, and tomatoes. It also has lamb as the protein, but you can use another type of protein if you prefer. This bowl has a bright flavor that you should take advantage of!
The Mediterranean Dish posted this recipe for a classic vegetable soup suitable for those on a Mediterranean diet. This is perfect for cozy nights when you need something to warm you up! It has zucchini, chickpeas, mushrooms, carrots, and other vegetables. The soup base is made with fresh lime, dry herbs, vegetables, or chicken broth. The chicken broth gives a deeper flavor, but the veggie broth is better for those who don't eat meat!
This sandwich can be enjoyed for breakfast or brunch. To make it, you will need multigrain sandwich thins as the bread. Combine baby spinach leaves, fresh tomatoes, feta cheese, and eggs to make this lovely sandwich. You only need about 20 minutes to make this breakfast, and it serves four people, making it a wonderful dish to make on a relaxing Sunday morning.
Looking for a snack that you can enjoy on a Mediterranean diet? You can try making our Salmon Air Fryer Bites, which turn out incredibly succulent! The salmon tastes incredible because of the chili powder, dried basil, salt, pepper, and lime juice. You can also use this for a main course if you pair it with veggies, salad, or another healthy and suitable side.
24 Mediterranean Diet Recipes
- 1 Air fryer
- ½ to ¾ lb salmon filets
- ½ tablespoon olive oil spray
- 1 teaspoon Chili powder
- ½ teaspoon dried basil
- 1 tablespoon fresh lime juice
- salt and pepper to taste
- Dice the salmon filets into squares approximately ½ inch and spread out on a piece of tin foil.
- Mix the juice of half the lime, a drizzle of olive oil and basil and chili powder together in a small bowl.
- Drizzle or brush the lime and spices over the salmon filets.
- Toss gently so they are evenly covered.
- Place the salmon and tin foil in an air fryer basket and cook for 6 minutes at 370F.
- Check doneness and spoon any of the juices back over the top.
- Cook a further minute then sprinkle with salt and pepper and serve with a wedge of lime.