60+ Best Mediterranean Diet Recipes

Mediterranean diet recipes embrace vibrant foods that are rich in vegetables, fruits, legumes, lean proteins, and healthy fats. With a focus on plant-based ingredients and all sorts of seafood, these easy and healthy meals will have you feeling good from the inside out!

Falafel flatbread with different toppings.

The Mediterranean Lifestyle

There’s a reason why many of us gravitate towards a coastal lifestyle. Not only does it connect us with our natural environment, but the temperate climate allows us to enjoy the simple things in life. In the realm of food, that means getting back to basics and putting fresh, easy, and wholesome ingredients first.

If this sounds familiar, it’s because that’s what Downshiftology is all about! Many of these recipes were inspired through my travels, helping me understand what Mediterranean cuisine really is. Here’s a few key components of Mediterranean recipes:

  • Load up on veggies and fruits. You know I’m always trying to sneak in more greens! Veggies and fruits are nutrient dense, loaded with fiber, great for digestion, and boast a plethora of anti-inflammatory benefits.
  • Opt for more fish and lighter meat. Fresh fish provides healthy omega-3 fatty acids and a variety of vitamins. And chicken is rich in protein that’s good for bones and heart-health. The key here is to keep a good balance, with the goal of incorporating more seafood into your weekly meals.
  • Embrace legumes and grains. These plant-based options are full of fiber, protein, and as you might imagine, they’re quite filling. Plus, there’s so many creative ways to cook and eat them!
  • Savor every minute of it. This lifestyle calls for slowing things down and enjoying time with friends and family at the dinner table. It encourages you to eat at a slower pace, appreciate each bite, and tune in to your body and avoid overeating.

Breakfast Mediterranean recipes featuring a shakshuka and oatmeal.

Mediterranean Recipes For Breakfast

Loading up on vegetables and good-for-you proteins is highly encouraged, especially at breakfast. And good news – there’s an endless array of satiating breakfast ideas to choose from.

  • Shakshuka: This is a classic Mediterranean dish that combines simmering tomatoes, onions, spices and poached eggs into a nourishing and filling meal.
  • Sweet Potato Toast: Upgrade your “avocado toast” with sweet potato as the base, and top it off with a poached egg, spinach, avocado, and a sprinkle of black pepper.
  • Green Shakshuka: This healthy green spin on the classic dish is a great way to make use of leftover veggies in your fridge, such as Brussels sprouts, spinach, and zucchini.
  • Kale And Butternut Squash Frittata: Frittatas are perfect for meal prepping – and this one’s filled with the best of winter vegetables.
  • Sweet Potato Breakfast Hash: Turn you average breakfast hash into a colorful, nutrient-dense one that goes beyond just using white potatoes.
  • Homemade Yogurt: Add this to a bowl along with fruits and nuts for a sweet and healthy way to start your morning.
  • Breakfast Egg Muffins: Incorporate your favorite vegetables and proteins into the most delicious, on-the-go breakfast option (that’s perfectly portioned).
  • Orange Shakshuka: If the fall weather is near, this shakshuka is a creative and delicious way to enjoy roasted butternut squash.
  • Smoked Salmon Frittata: Salmon for breakfast is always a smart idea, and weaving it into a frittata couldn’t be more delicious.
  • Easy Oatmeal Recipe: Last but not least, create sweet and savory oatmeal bowls for a hearty and filling breakfast.

Mediterranean recipes featuring falafel and chickpea salad.

Mediterranean Recipes With Legumes

You’d be surprised what you can do with a bag of lentils or a can of chickpeas. Sure, you can toss them into salads for an extra source of protein. But did you know you can bake them into a flatbread or blend into a hummus?

  • Mediterranean Chickpea Salad: Chickpeas are the star of this dish, accompanied by fresh cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette.
  • Best Hummus Recipe: Ah, a Mediterranean must-have for almost any meal. Dip it, spread it, or dollop it – this creamy blend of chickpeas is extremely versatile!
  • Very Best Lentil Soup: Lentils are a mighty source of protein and work beautifully in a variety of soups – especially in this one with a smoky, savory flavor.
  • Falafel: These little balls of chickpea goodness will certainly have you going back for seconds! Just don’t forget to drizzle them with my homemade Tahini sauce. It makes all the difference.
  • Falafel Flatbread: If you’re looking to get extra creative, bake blended chickpeas and herbs into a delicious flatbread!
  • Lentil Salad With Cucumber: Lentils and diced cucumber work wonders to create a crisp, refreshing side salad.
  • Crispy Socca With Pear And Arugula Salad For another flatbread idea, use chickpea flour to make this nutty and herby socca.

Mediterranean recipes featuring hummus and smoked salmon bites.

Healthy Mediterranean Diet Snacks

In between meals, fruits, nuts, and fresh cut veggies are ideal when you want something to nibble on. You can also pair veggie sticks with creamy and flavorful dips to make them that much more enjoyable.

Mediterranean recipes featuring caprese salad and salmon salad.

Fresh And Easy Mediterranean Salads

It goes without saying that salads are an easy way to toss together fresh ingredients. Just grab some of your favorite greens, fruits, and even seafood. Then tie it all together with the best homemade sauces and dressings for a flavorful-packed, satisfying meal.

Mediterranean recipes featuring sweet potato salad and sauteed cabage.

Veggie-Heavy Mediterranean Food

From leafy greens to root vegetables, all types of veggies are welcome in your weekly meals. Just don’t forget to utilize spices and aromatics to take each dish to the next level.

Mediterranean recipes featuring shrimp and tuna meatballs.

It’s All About Fish In Mediterranean Recipes!

As I mentioned earlier, fish is the go-to protein when eating Mediterranean food. From salmon recipes to tuna to cod, there’s so many delicious options to choose from. Bonus, they’re a no-fuss ingredient when it comes to cooking (hello 30 minute or less meals!).

  • Baked Tuna Meatballs: You best believe that your canned tuna can be transformed into the most delicious, savory meatballs!
  • Best Baked Cod: With the help of garlic, butter, and lemon, cod is baked into a perfectly flaky fish every time.
  • Garlic Grilled Shrimp Skewers: Whether you’re indoors or outdoors, these grilled shrimp skewers are easy to make and marinated with the best garlic herb mixture.
  • Dijon Baked Salmon: If you love an herby, dijon flavor – this recipe is a must!
  • Scallops With Citrus Ginger Sauce: Sweet and tangy, these juicy scallops only take 10 minutes to make!
  • Garlic Butter Shrimp: It doesn’t get any easier than this sauteed garlic butter shrimp. And you can top them on virtually anything.
  • Tuna Salad: This classic comfort food is one to keep up your sleeve for busy weeknights. It’s crisp, creamy, and works well in a variety of meals.
  • Zucchini Pasta With Lemon Garlic Shrimp: For an all in one meal, toss your garlic butter shrimp with zoodles!
  • Salmon Patties: Need to switch up your salmon routine? Whip up these delicious salmon patties that are also freezer-friendly.
  • Cucumber Melon Gazpacho With Ginger Shrimp: When you take a bite of the warm ginger shrimp and cooling soup at the same time, you’ll know just how good this is.
  • Roasted Branzino With Citrus Pesto: Branzino is a delicious, delicate white fish that extremely versatile, but always tasty when topped with a homemade citrus pesto.

Mediterranean recipes featuring chicken kabobs and chicken and rice.

Light And Healthy Meat Recipes

When you’re in the mood for meat, opt for lighter options such as chicken, turkey, or duck. Then grill, toss, or mix those with fresh vegetables, and herbs for amazing flavor.

For days when you want to splurge on red-meat, here’s a few lighter favorites:

Mediterranean recipes featuring cauliflower rice and green beans.

Build Delicious Mediterranean Bowls

When you have leftover odds and ends, build a Mediterranean bowl! Start with a base of grains or leafy greens. Pile on fresh or roasted vegetables, chickpeas, falafels, nuts, seeds or olives. Then add a dollop of your favorite hummus blend or a drizzle of tzatziki sauce. Here’s a few tasty ideas for added colors and textures:

If you make any of these delicious Mediterranean recipes, let me know how it turned out! I’d love to hear what you think in the comments below.

Mediterranean recipes with grilled shrimp and caprese salad.

60+ Best Mediterranean Diet Recipes

5 from 10 votes
Prep Time: 5 mins
Total Time: 5 mins
Servings: 4 servings
Author: Lisa Bryan
These healthy Mediterranean recipes include vibrant salads, plant-based foods, all things seafood, and easy chicken recipes. You'll love this fresh caprese salad!

Ingredients

  • 3 tomatoes , sliced
  • 8 ounces mozzarella, sliced
  • handful of fresh basil leaves
  • 2 tablespoon olive oil
  • 1 tablespoon balsamic reduction
  • salt and pepper

Instructions 

  • Add a slice of tomato to a plate, then add a slice of mozzarella on top. Then continue alternating slices of tomato and mozzarella.
  • Place fresh basil leaves in between the layers.
  • Drizzle olive oil and balsamic glaze over the entire salad.
  • Sprinkle with salt and pepper, then serve immediately!

Nutrition

Calories: 255kcal, Carbohydrates: 7g, Protein: 13g, Fat: 20g, Saturated Fat: 8g, Cholesterol: 45mg, Sodium: 360mg, Potassium: 262mg, Fiber: 1g, Sugar: 4g, Vitamin A: 1150IU, Vitamin C: 12.6mg, Calcium: 296mg, Iron: 0.5mg
Course: Salad
Cuisine: Mediterranean
Keyword: Mediterranean Food, Mediterranean Recipes
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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23 comments on “60+ Best Mediterranean Diet Recipes”

  1. Lots of variety with easy, quick recipes! 5 stars

  2. Recipes are amazing and easy to make.5 stars

  3. I am very confused as I am new to learning about the Mediterranean diet. Everything else I read says to avoid meat and diary that are high in saturated fats and to consume healthy unsaturated fats, lean meats. After clicking on a few recipes, I see a lot of dairy, bacon etc with 25-50% of the average daily recommended value of saturated fats per serving. Your advice would be appreciated, thank you.

    • Hi Kayla – there’s only one recipe with dairy on this list of 60+ recipes and that could be substituted with a dairy-free yogurt. And none with bacon. So I’m not sure where you’re looking?

    • You may have clicked on an ad that is on this page which is also for recipes…a weekly meal plan ad…I did that by mistake at first. Lisa’s recipes are all very healthy, and delicious–I have made many of them for my family :)

  4. Can a hard copy be purchased?5 stars

  5. I’d like a recipe similar to the trail mix bars that makes them more chewy style……
    Love love the one you have but just need a softer bar (teeth issues🦷🦷 😊

  6. Mediterranean foods and flavors are some of my favorites! I am definitely saving this guide for weekly dinner inspo!5 stars

  7. So many fantastic ideas here – especially the tzatziki and hummus recipes – yum! making out my grocery list now!5 stars

  8. What a fun roundup this is! Bookmarking it.5 stars

  9. Wow, what a fantastic collection of Mediterranean recipes! Love all of them!5 stars

  10. Fantastic collection of Mediterranean recipes. I doubt I will need to look for any other recipes any time soon! :-)5 stars

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