The Mediterranean diet is consistently ranked as one of the healthiest ways of eating in the world. With its emphasis on fresh vegetables, fruits, whole grains, healthy fats like olive oil, and lean proteins like fish and legumes, it’s no wonder this diet has been linked to numerous health benefits.
While the Mediterranean diet may sound restrictive, it’s quite the opposite. The bright, vibrant flavors and simple preparations make for incredibly delicious and satisfying meals. Best of all, eating the Mediterranean way doesn’t have to be time-consuming or complicated. You can still check out this cookbook on Amazon.
This collection of 30 Mediterranean-inspired recipes proves just how quick, easy, and flavorful this way of eating can be. From fresh salads and veggie-loaded pasta to baked salmon, shrimp skewers, and even falafel. Many come together in 30 minutes or less with minimal prep work required. With these recipes in your arsenal, you’ll look forward to enjoying the amazing tastes of the Mediterranean diet all week long.
Table of Contents
1. Greek Salad
Fresh, tangy, and packed with crunch from cucumbers, tomatoes, olives, and feta.
- Combine chopped tomatoes, cucumber, red onion, olives, and feta in a bowl
- Dress with olive oil, red wine vinegar, oregano, salt, and pepper. Ever craved Mediterranean decor?
2. Caprese Avocado Toast
Creamy avocado, juicy tomatoes, fresh basil, and melty mozzarella on crusty bread.
- Toast bread and mash avocado on top
- Layer with tomato slices, fresh basil, mozzarella, and a drizzle of balsamic glaze
3. Mediterranean Chickpea Salad
Hearty, protein-packed, with bright lemon and fresh herbs.
- Combine chickpeas, chopped tomatoes, cucumber, red onion, parsley
- Dress with olive oil, lemon juice, salt, pepper, cumin. I believe this can help you with Mediterranean meal planning
4. Lemon Garlic Shrimp
Zesty lemon and garlic brighten up tender, juicy shrimp.
- Sauté shrimp in olive oil with minced garlic
- Finish with lemon juice, zest, parsley, salt, and pepper
5. Easy Baked Falafel
Crispy exterior with a warm, herby chickpea interior.
- Mix chickpeas, parsley, onion, garlic, spices, and flour
- Form into balls and bake at 400°F until crisp. You can’t achieve all this without these stunning Mediterranean cookwares
6. Mediterranean Veggie Pasta
Light but satisfying with lots of fresh flavors.
- Cook pasta and toss with sautéed zucchini, tomatoes, artichokes, olives, feta
- Dress with olive oil, lemon, garlic, basil
7. Grilled Salmon with Olive Tapenade
Rich salmon with a bright, briny olive topping.
- Grill or bake salmon fillets
- Top with a tapenade of olives, garlic, olive oil, lemon
8. White Bean and Tuna Salad
Protein-packed with a light, fresh dressing.
- Combine cannellini beans, tuna, tomatoes, onion, parsley
- Dress simply with olive oil and lemon
- 9. Zucchini Rolls with Feta and Herbs
Light, vegetable-forward rolls with a creamy, herby filling.
- Use a peeler to slice zucchini into ribbons
- Fill with a feta, herb, lemon mixture and roll up
10. Mediterranean Stuffed Peppers
Colorful peppers filled with a hearty, flavorful veggie and rice stuffing.
- Hollow out bell peppers and fill with a rice, tomato, onion, olive mixture
- Bake until peppers are tender
11. Easy Greek Yogurt Tzatziki Sauce
Cool, creamy, and refreshing cucumber garlic sauce.
- Grate cucumber and mix with Greek yogurt, garlic, lemon, dill
- Let sit to allow flavors to meld
12. Mediterranean Avocado Toast
Loaded avocado toast with lots of fresh, vibrant toppings.
- Top avocado toast with tomatoes, cucumber, onion, feta, olives
- Drizzle with olive oil and lemon juice
13. Tomato Basil Quinoa Salad
Light, protein-packed grain salad with pops of fresh flavor.
- Cook quinoa and toss with cherry tomatoes, basil, olive oil, balsamic
- Can add feta or pine nuts
14. Garlic Lemon Roasted Chicken
Juicy roasted chicken infused with bright lemon and garlic flavors.
- Rub chicken with garlic, lemon zest, olive oil, herbs
- Roast and squeeze lemon over top when done
15. Mediterranean Veggie Wraps
Crunchy veggie-packed wraps with creamy hummus.
- Spread hummus in a whole wheat wrap
- Fill with greens, tomatoes, cucumber, feta, olives
16. Lentil and Sweet Potato Stew
Hearty, comforting, and nutrient-dense stew.
- Sauté aromatics and spices
- Add lentils, sweet potato, broth, and simmer
17. Sautéed Garlic Shrimp with Asparagus
Light, lemon-garlic shrimp and fresh asparagus.
- Sauté shrimp with garlic and olive oil
- Add asparagus and finish with lemon juice
18. Baked Cod with Tomatoes and Olives
Flaky white fish in a fresh, bright tomato-olive sauce.
- Top cod with a tomato, olive, caper, and garlic mixture
- Bake until cod is opaque and flaky
19. Mediterranean Cauliflower Rice Bowl
Low-carb veggie rice bowl loaded with fresh flavors.
- Make cauliflower “rice” and sauté with onions, garlic, olives
- Top with feta, tomatoes, cucumbers, tzatziki
20. Greek Chicken Kebabs
Juicy, marinated chicken skewers with Mediterranean flavors.
- Marinate chicken in olive oil, lemon, garlic, oregano
- Skewer and grill with bell peppers and red onions
21. Tuscan White Bean Salad
Light, protein-packed salad with a herby vinaigrette.
- Combine cannellini beans, tomatoes, onion, parsley
- Dress with olive oil, red wine vinegar, garlic, basil
22. Shakshuka (Eggs in Tomato Sauce)
Eggs baked in a rich, spiced tomato sauce.
- Sauté aromatics, add tomatoes and spices to make the sauce
- Crack eggs into the sauce and bake until set
23. Mediterranean Tuna Salad Lettuce Wraps
Fresh take on tuna salad in a crunchy lettuce cup.
- Make a tuna salad with olives, tomatoes, olive oil, lemon
- Scoop into lettuce cup wraps
24. Garlic Parmesan Roasted Brussels Sprouts
Crispy roasted Brussels with a big garlic-parmesan flavor.
- Toss brussels sprouts with olive oil, garlic, parmesan
- Roast at 400°F until browned and crispy
25. Mediterranean Baked Sweet Potatoes
Baked sweet potato loaded with fresh, vibrant toppings.
- Bake sweet potatoes, then top with chickpeas, tomatoes, cucumbers, feta, tzatziki
26. Greek Yogurt Cucumber Sauce
Cool, refreshing sauce perfect for dipping or dressing.
- Mix Greek yogurt with grated cucumber, garlic, dill, lemon
27. Easy Hummus Wrap
Satisfying veggie wrap with protein-packed hummus.
- Spread hummus in a whole wheat wrap
- Fill with greens, tomatoes, cucumbers, feta
28. Tomato Basil Quinoa Salad
Light, protein-packed salad with fresh tomato-basil flavors.
- Cook quinoa, toss with cherry tomatoes, basil, olive oil, balsamic
29. Mediterranean Grilled Veggie Skewers
Perfectly charred veggies in just 10 minutes.
- Thread zucchini, bell peppers, onions onto skewers
- Grill until tender, brushing with olive oil and herbs
30. Baked Feta with Olives and Tomatoes
Warm, gooey feta dip with bright tomato-olive topping.
- Top a block of feta with cherry tomatoes, olives, olive oil, herbs
- Bake until the feta is softened
Conclusion
The Mediterranean diet is celebrated for its fresh, vibrant flavors and health benefits. These 30 recipes showcase just how simple and delicious eating the Mediterranean way can be.
From bright salads and veggie-packed plates to proteins like shrimp, salmon, and chicken prepared with olive oil and herbs. Many of these dishes can be prepped ahead or whipped up in under 30 minutes for an easy, flavorful meal any night of the week.
Embrace all the fresh produce, healthy fats, lean proteins, and whole grains the Mediterranean diet has to offer with these satisfying and nutritious recipes.
