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Meat and Poultry

Poached Chicken Breasts with Lemon-Herb Dressing

Poached chicken breasts are a simple, versatile protein perfect for meal prep. The chicken gently cooks in water infused with garlic, lemon, peppercorns, and fresh herbs. The result is juicy, tender chicken with a subtle aromatic flavor. Whisk up a quick lemon-herb sauce to enjoy it as-is, or use it anywhere you typically reach for rotisserie chicken. 

Soups and Stews

Spinach Soup with Feta and Dill

Spinach soup with feta, lemon, pine nuts, and dill—inspired by the flavors of traditional spanakopita—is creamy and super nutritious.

Fish and Seafood

Sheet Pan Salmon and Vegetables

Sheet pan salmon spiced with baharat and roasted with cauliflower, carrots, and olives, is a delicious, weeknight-friendly dinner.

Salads

Mediterranean Three Bean Salad

This Mediterranean bean salad recipe is a vibrant twist on the classic three bean salad. This recipe features kidney beans, cannellini beans, and chickpeas tossed with fresh veggies, and herbs in a zesty garlic Dijon vinaigrette. My Mediterranean twist on the classic three bean salad is a vibrant, flavor-packed recipe featuring kidney beans, cannellini beans,…

Soups and Stews

Sweet Potato Soup with Greek Yogurt

Sweet Potato Soup is a comforting blend of roasted sweet potatoes, red bell peppers, and tomatoes puréed with vegetable broth and finished with creamy Greek yogurt and a scattering of chopped parsley for freshness.

Entree

Easy Unstuffed Cabbage Rolls

This unstuffed cabbage rolls recipe is easy, uses only one pot, and delivers the cozy flavors of classic cabbage rolls with less effort!

Mediterranean Diet Recipes

Mediterranean Vegetable Medley

This vegetable medley recipe is bright colorful and loaded with flavor. It’s packed with sweet bell peppers, onion, grape tomatoes, and two kinds of olives. This sauteed vegetable recipe tastes great served over toast for a quick snack or alongside fish, chicken, or beef. It even goes great in an omelet!

Italian

Pasta Fagioli

Pasta Fagioli is a comforting and rustic Italian soup with pasta, two types of beans, tomatoes, herbs, and tender vegetables.

Mediterranean Diet Recipes

Spinach Frittata with Feta

Spinach frittata made with feta, dill, oregano, mint, and parsley. Make this baked frittata recipe as an easy healthy gluten-free breakfast.

Dips and Condiments

Avocado Crema

Smooth and fluffy avocado crema is a luscious blend of creamy ripe avocados, tangy Greek yogurt, and bright citrus perfect for dolloping or dipping.

Mediterranean Diet

Why You Should Eat Whole Grains

When it comes to the Mediterranean Diet Whole Grains take center stage and for good reason. They are loaded with fiber, flavor, vitamins, and minerals. 

Breakfast

Strapatsada (Greek Tomato Feta Scrambled Eggs)

Strapatsada, a Greek recipe for soft, perfectly scrambled eggs with tomatoes and feta, is a simple, one-pan dish that comes together fast. It’s traditionally eaten for breakfast but works well as a light, vegetarian lunch or dinner.

Salads

Salmon Caesar Salad

Salmon Caesar Salad, a balanced take on the classic, pairs crunchy romaine lettuce, golden croutons, and creamy homemade dressing with tender broiled salmon for a satisfying main dish.

Soups and Stews

Chicken Vegetable Soup

This chicken vegetable soup recipe has a kick from red pepper flakes and no noodles, which makes it the perfect gluten-free chicken soup.

Fish and Seafood

Baked Haddock with Baby Bell Peppers

This Baked Haddock recipe with Baby Bell Peppers, fragrant oregano, rosy paprika, and bright parsley and lemon bakes in just 15 minutes.

Mediterranean Diet

I’m a Dietitian And This Is Why I Recommend The Mediterranean Diet

The Mediterranean Diet is healthy and has been repeatedly ranked the best overall diet by U.S. News and World Report because it supports a balanced approach to eating and a joyful way of living. This is because The Mediterranean Diet is about food, yes, but also a certain approach to life. As a registered dietitian,…