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.
Voted the best diet to follow for several years in a row, the Mediterranean diet is also one the of easiest, most sensible diets to follow.
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
A quick sheet pan with roasted peppers and onions, we nestle the eggs in and bake for just a few minutes. Great with whole grain bread or challah bread! See the full recipe here.
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.
Almond milk shakes with bananas, dates and a dose of creamy tahini. Great for a power breakfast shake or snack. 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.
The Ultimate Mediterranean Breakfast Board
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.
Roasted Tomatoes with Thyme and Feta
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.
Roasted Cauliflower with Lemon and Cumin
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.
Baked Zucchini with Thyme and Parmesan
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.
Roasted Tomato Basil Soup (vegan)
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.
A warm-your-belly spicy lentil soup with spinach. Find black lentils here to make this soup. See the full recipe here.
Braised Eggplant and Chickpeas
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.
Mediterranean Tuna Salad Sandwiches
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
Simple Mediterranean Olive oil Pasta
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.
Perfectly Cooked Moroccan Couscous
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.
Easy Lebanese Rice with Vermicelli
This simple, stove-top method makes the perfect rice every time. See the full recipe here. And you can also try lemon rice.
Fish and Poultry Dinners
Greek Baked Cod with Lemon and garlic
Flaky, tender baked cod baked in a garlic and lemon sauce. See the recipe.
One-Pan Baked Halibut and Vegetables
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.
Sheet Pan Chicken and Vegetables
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.
Tender, flavorful grilled chicken souvlaki are the perfect summer dinner with a bit of tzatziki sauce. See the full recipe here. And for an alternative, try Middle Eastern chicken kabobs.
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.
Greek Shrimp with Tomatoes and Feta
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
Ingredients
- 6 Roma tomatoes, diced (about 3 cups diced tomatoes)
- 1 Large English cucumber, or hot-house cucumber, diced
- 1/2 to 3/4 cup chopped fresh parsley leaves
- kosher salt, to taste
- 1/2 tsp black pepper
- 1 tsp ground Sumac
- 2 tbsp extra virgin olive oil, try a robust like Greek Early Harvest or Hojiblanca Spanish EVOO
- 2 tsp freshly squeezed lemon juice
Instructions
- 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!
Video
Notes
- For best flavor, set the salad aside for a few minutes before serving. This will give the flavors time to meld.
- View the complete post for 50+ Mediterranean diet recipes
- Visit Our Shop for quality Mediterranean ingredients, including extra virgin olive oil, spices and more!
The stuffed salmon was a huge hit. Soooo good
Suzy – love your recipes which I have been following for the past 6 months+ (very conscious of animal fat – not good for us post menopause ladies!!
I am now looking for recipes that have tumeric in them (good for brain health for us 70+)
Thanks
Hi, Jane! So glad you’re finding recipes you enjoy. That’s what it’s all about! I have quite a few turmeric recipes on the site. This very lemony ginger tea recipe has turmeric in it. You can adjust the lemon and ginger to your own personal tastes. I also have this Easy Turmeric Chicken recipe or if you want something vegetarian you might want to try this Whole Roasted Cauliflower recipe. It’s a really pretty vegetarian main, especially for the holidays. Finally, chicken shawarma has turmeric in it. I sometimes make it as a shawarma bowl to pile on more veggies, or if you’re a vegetarian you can try the cauliflower or the mushroom shawarma. Hope this helps!
Not related to this recipe, but to many, many mediterranean recipes: how does one tolerate all the beans (which I love!)?! I cannot be the only Italian girl out there that can’t tolerate beans. Does anyone have any tips on how I can incorporate them into my diet more without dying from bloating?
All legumes should be spaked to improve digestion. Long soaks of 24-48 hours for beans really help me. Can do large batches, change water frequently, cook, then freeze and use as required.
This is my new favorite website for healthy recipes packed with so much flavor. I have made the Shakshuka, Greek Tomato and Cucumber salad (we have this every night), Shawarma Chicken Pita’s, and Baked Cod with Lemon and Garlic. Tonight will be the Simple Mediterranean Olive Oil Pasta with ALL of the toppings. I’m so grateful for finding your page. I LOVE flavor!! And all of your dishes are packed with flavor. Grilled Swordfish, Greek Lemon Rice, Mediterranean Shrimp with Bell Peppers and Italian Baked Chicken Breast are all coming up in the near future. I was recently diagnosed with Calcium around my Aorta. I may not be able to reverse what has happened but I can sure prevent it from getting worse. Thank you for your recipes!!
Thank you for the sweet note, Patrick! You have been a busy cook! All some of the most popular recipes on the site… so glad you’re enjoying them!
I am a 74 year old female with heart disease, having had one heart attack 8 years ago I should be careful with my eating style. Sadly lockdown and general life means I am now in the obese category. Thanks to you and your yummy recipes I started to follow them and now just staring have lost 6 lbs. I am totally indebted to you for helping me find foods that I love and the willpower to see this weight loss through. Again thank you for making this old lady very happy.
Love hearing this, Chrissie! Congrats!! We are so honored to be a part of your journey to better health!
Healthy recipes
Interested in cookbook
Hi, Lori! You can find all the details about Suzy’s first cookbook here. If you have any specific questions about it, you can reach out to us at info@themediterraneandish.com.
Is there a book that I can buy from you that has all of these fantastic Mediterranean recipes? Can’t believe you were kind enough to share them all here for free! Thank you!
Hi, Sherry. Suzy just published her first cookbook last fall. You can find all the details about it here. While you’ll find a handful of recipes from this site in there, most of them are exclusive to the cookbook. It’s a great resource, though! All of the recipes in there are every bit as delicious as what you can find here.
Haven’t tried it, but looks good
I have not tried it yet but it looks like a 5 star to me.
Random search for some new summer recipes… serendipity brought me to you! Looks like the perfect list for me and so excited to dig into these. Thank you!
Welcome to The Mediterranean Dish, Mel!
Hello, how do I get this cook book? I love these recipes. Thank you
Hi, Tamarah! Thanks so much for reaching out! You can find info about Suzy’s cookbook here. 🙂
Very easy and tasty
I am allergic to all fish, having tried it and going into severe breathing issues. Can I substitute lean skinless chicken or pork where these recipes call for fish, shrimp etc?
Hi, Rette. In a lot of cases, I think you probably could. You would just need to adjust the cooking time accordingly, of course.
Suzy,
Thank you for page and what you contribute towards healthy eating. As you probably know Instant Pots have become very popular. I was wondering if you have any suggestions as to how to convert the relevant recipes to cooking in an IP.
Cheers,
Hi, Ian! We don’t have a ton of experience with Instant Pots. If you type “Instant Pot” in the search bar on our site, though, it will pull up what we do have available (like our Shrimp Risotto and Chickpea Soup recipes). When converting other recipes, we usually recommend referring to you appliance’s recipe/user manual for guidance. Hope that helps a bit!
Hi, I am so happy I opened your site. I have tried many of your recipes and each time we enjoy the discoveries for our palate, our eyes and health.
Thank you so much for sharing your skills!
Happy Healthy New Year!
It’s our pleasure, Rose-Anna! All the best to you in 2023!