Blue Zone meals that are just as delicious as they are healthy!
Searching for some easy Mediterranean diet recipes to add to your weekly meal plan? The 30 delicious meals below are full of flavor, nutrients, and health benefits that will boost your overall health and so much more!
The Mediterranean diet has proven itself to be one of the healthiest diets in the world. With a focus on fresh vegetables and fruits, whole grains, heart-healthy fats, and lean protein, healthy eating has never tasted so good!
The Mediterranean way of cooking isn’t complicated either. It uses simple, whole ingredients to create flavorful and nourishing meals. Our Mediterranean diet recipes below cover all sorts of cuisines that border the Mediterranean Sea, from Spain and Italy to Greece and Morocco. So, are you ready to make healthy living easy and delicious? Us too! Let’s get to it!
Our Top 30 Favorite Mediterranean Diet Recipes
Whether you’re looking for plant-based foods, whole foods, or meals low in sodium or saturated fats, our list has something for everyone! Here are our 30 favorite Mediterranean diet recipes to add to your weekly menu:
1. Mediterranean Greek Salmon with Orzo Recipe
Rich in fatty acids, this Mediterranean Greek Salmon with Orzo is a delicious and heart-healthy option that incorporates superfoods like spinach and salmon. Ingredients like this provide both nutrients and flavor. Plus, it’s easy to make and perfect for a quick weeknight dinner!
2. Penne Mediterranean with Sun-Dried Tomatoes
Love pasta but crave a healthier option? Try our Penne Mediterranean with Sun-Dried Tomatoes! Made with simple ingredients, this quick and easy recipe is perfect for satisfying your comfort food cravings in a homemade and nutritious way.
3. Quinoa and Shrimp Paella
This Quinoa and Shrimp Paella is a lighter, cleaner version of the traditional Spanish dish. Instead of rice, we used quinoa for a healthy twist. Don’t be afraid to mix up the ingredients and add your own touch to this versatile dish either! Just make sure to add our signature seafood seasoning for maximum flavor. Your taste buds will thank you!
4. Mediterranean Quinoa Salad with Seasonal Vegetables
Colorful and packed with nutrients, this Mediterranean Quinoa Salad with Seasonal Vegetables is a perfect addition to your diet. It combines quinoa (a perfect superfood) with seasonal veggies like cucumber, corn on the cob, and onion. It’s light enough for a refreshing lunch or side dish but also satisfyingly filling.
5. Tomato, Mozzarella, and Basil Panini
This Tomato, Mozzarella, and Basil Panini layers ripe tomatoes, spicy red onions, and fresh basil between whole wheat bread slices with a generous drizzle of heart-healthy olive oil. Cooked in a panini press or skillet for ultimate crispiness, this sandwich is packed with bold flavors that perfectly complement each other. It’s pretty much perfection in sandwich form!
6. Greek Stuffed Peppers with Tzatziki Sauce
Enjoy a whole meal in one with these Greek Stuffed Peppers with Tzatziki Sauce. Bell peppers filled with meat, grains, and veggies make for an easy dinner that tastes next-level delicious with a Mediterranean twist. Say goodbye to boring stuffed peppers and hello to a summertime comfort food favorite!
7. Moroccan Chicken Salad with Chimichurri Dressing
Put your leftover chicken breasts to good use with this Moroccan Chicken Salad with Chimichurri Dressing. It’s a fun twist on a salad, packed with zesty Moroccan flavors that will definitely break you out of your boring salad routine. Try it for an easy and refreshing lunch or dinner option!
8. Pasta with White Fish, Tomatoes, and Zucchini
This Pasta with White Fish, Tomatoes, and Zucchini features white fish fillets and flavorful vegetables in a Mediterranean-inspired dish. Cream is replaced with fresh tomatoes and zucchini for a lighter, healthier pasta option that still packs a punch of flavor. It’s an easy and delicious way to incorporate more fish and veggies into your diet!
9. Mediterranean Couscous Cakes
These Mediterranean Couscous Cakes are even better than the original dish that inspired them! The couscous has a great texture and mellow taste, making it perfect for shaping into cakes. And with added ingredients like baby spinach and feta cheese, they’re a flavorful and healthy alternative that you’ll adore!
10. Greek Egg Muffins
Low-carb and full of fresh ingredients, these Greek Egg Muffins are a quick breakfast that will keep you satisfied all morning. They’re packed with tomatoes, red onions, black olives, fresh parsley, and creamy feta cheese. Just pour the egg mixture into a muffin tin, bake, and you’re good to go!
11. Mediterranean Tuna Salad
This mayo-less Mediterranean Tuna Salad is a great option for anyone trying to eat healthier. With ingredients like olives, artichoke hearts, and roasted red peppers, it’s packed with flavor. You can enjoy this tuna salad on a sandwich, crackers, bed of lettuce, or even on its own.
12. “Flush the Fat Away” Lentil and Vegetable Soup
Kickstart your clean eating plan with this “Flush the Fat Away” Lentil and Vegetable Soup! Packed with superfoods like quinoa and lentils, as well as delicious veggies and microgreens, this hearty soup will help your body flush out unwanted toxins. It’s so tasty, you won’t even realize you’re detoxing!
13. Grilled Spicy Mediterranean Eggplant with Tomato Salad
This Grilled Spicy Mediterranean Eggplant with Tomato Salad is super easy to make and packed with nutrients. Did you know that eggplants are great for your brain? They’re loaded with vitamins, minerals, and antioxidants. Plus, they taste amazing when grilled and paired with a fresh tomato salad. It’s the perfect light and nutritious meal!
14. Chickpea Cucumber Salad
This Chickpea Cucumber Salad is made with awesome ingredients from Turkey, North Africa, Greece, and Italy. It’s got chickpeas for protein and fiber, tomatoes for vitamin C and antioxidants, and cucumbers for even more fiber and anti-inflammatory properties. The dressing is a light and tasty combination of honey and mint, perfect for bringing out all the flavor!
15. Slow Cooker Greek Lemon Chicken Soup
Healing and tasty, the Slow Cooker Greek Lemon Chicken Soup is perfect for chilly nights and keeping your immune system strong. The blend of chicken, vegetables, and lemon zest is slow-cooked for hours to infuse all the flavors. Enjoy it with some fresh bread for a heartier comfort meal!
16. Skinny Lasagna Rolls
These Skinny Lasagna Rolls are a healthier version of the classic Italian lasagna, packed with all the yummy herbs and spices. You can prep them in advance and store them in the freezer, making it a convenient and tasty meal for the whole family.
17. Delicious Greek Chicken Kebabs
Our take on Souvlaki, these Delicious Greek Chicken Kebabs are bursting with flavor, from the zing of garlic and lemon to the earthy taste of oregano. These skewers are a must-try for street food lovers, especially at a summer cookout or party. Give them a go and taste the authentic flavors of Greece right in your own backyard!
18. Moroccan Vegetable Tagine
This Moroccan Vegetable Tagine is full of warm spices and fragrant aromas that will satisfy your cravings. Don’t let its meatless status fool you; this dish is perfect for your slow cooker and has a delicious blend of flavors from the Moroccan root vegetables.
19. Spaghetti Squash Puttanesca
With flavors from Naples, Italy, this Spaghetti Squash Puttanesca recipe will blow your taste buds away. It’s a great option when you’re craving carbs but still want to keep it healthy. And the best part is that it looks and tastes like indulgent pasta but is actually made from veggies! It’s a win-win for your taste buds and waistline.
20. Flatbread Veggie Pizza
Ready in only 20 minutes, this Flatbread Veggie Pizza is just as simple as ordering takeout. Loaded with delicious Mediterranean ingredients like garlic, basil, and olive oil, it’s a healthy option that doesn’t skimp on flavor. And with a dose of veggies and reduced-fat cheese, you’ll get plenty of nutrients without sacrificing taste.
21. Mediterranean Eggplant Wrap with Creamy Tahini Sauce
This Mediterranean Eggplant Wrap with Creamy Tahini Sauce is a tasty and healthy lunch option! Sick of boring chicken Caesar wraps? Try this wrap bursting with fresh flavors from ingredients like eggplant, lemon juice, tomatoes, and more. It’s vegetarian and a tasty upgrade from your usual sandwiches.
22. Mediterranean Fried Rice
Need a healthy fried rice alternative? This Mediterranean Fried Rice dish is packed with flavor and fresh veggies. Made with heart-healthy ingredients like olive oil, brown rice, and spinach, it’s a delicious way to get your nutrients. Sprinkle some feta on top to elevate it to royal status!
23. Slow Cooker Turkish Red Lentil Soup
This Slow Cooker Turkish Red Lentil Soup is a set-it-and-forget-it type of meal that will warm you up on a chilly day. It’s got red and green lentils, smoky paprika, and tomato paste to give it that Turkish flare. Make a big pot and enjoy it for lunch all week long with some crusty bread on the side.
24. Balsamic Asparagus and Blistered Tomatoes
An elegant side dish that is simple yet balanced, this Balsamic Asparagus and Blistered Tomatoes is perfect for a relaxed meal or date night. Asparagus may have a bad reputation for overcooking, but this recipe will show you how to cook it perfectly. Adding balsamic and tomatoes adds a delicious touch that makes this plant-based dish a must-try.
25. Slow Cooker Italian Meatball Stew
This Slow Cooker Italian Meatball Stew packs a punch of Mediterranean goodness! The classic Italian herbs and spices give it an irresistible taste, while the heart-healthy ingredients make it guilt-free. Cooked low and slow, this dish is perfect for a cozy night in.
26. Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta
Salty feta mingles with flavorful olives and protein-packed ground turkey in this refreshing Cucumber Quinoa Salad. Perfect for hot summer days or when you’re craving something light and healthy, this salad is bursting with fresh flavors.
27. One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas
This One Pan Mediterranean Chicken Meatballs, Tomatoes, and Chickpeas recipe is perfect if you’re craving some fresh and tasty Mediterranean food but don’t want to spend a lot of time cooking. The meatballs are made with simple ingredients like ground chicken, feta cheese, and herbs, while the tomatoes and chickpeas are tossed in garlic and olive oil for extra flavor.
28. Mediterranean Grilled Eggplant Burgers With Cheese
A meatless burger that is so good and may even beat the regular beef burgers, these Mediterranean Grilled Eggplant Burgers With Cheese are a must-try! They’re simple to make and have all the Mediterranean flavors you crave. Skip the meat and give these tasty burgers a try!
29. Fresh and Creamy Cucumber Salad
This Fresh and Creamy Cucumber Salad is like a Greek-inspired twist on tzatziki but with even more fresh veggies! It’s the perfect addition to your lunch or backyard BBQ spread. Enjoy the mix of cool cucumbers, crunchy red onions, and creamy Greek yogurt dressing.
30. Cozy and Satisfying Moroccan Lentil Soup
Nourishing and delicious, this Moroccan Lentil Soup feels like a big hug for your taste buds. It contains nutrient-rich ingredients like sweet potatoes, green lentils, and warm spices. The best part? It’s a one-pot wonder, so you can spend less time cleaning up and more time enjoying your cozy bowl of soup.
Want More Healthy Recipes?
We have plenty more healthy recipes for you and your family to enjoy! Check out some of these next:
- 12 Mediterranean Diet Dinners for a Lighter, Healthier You
- 14 Healthy Freezer Meals to Make Your Life Easier
- Quick & Easy One-Pot Weight Loss Recipes
- 45 Healthy Recipes for Busy Moms
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