Our Best Mediterranean Diet Recipes

Eat like the Greeks and reap a wide range of health benefits!

greek salmon

Chances are good that by now you’ve heard of the the Mediterranean diet, but perhaps you’re not quite sure what it is. Below, we’ll give you the details, show you the benefits, and even provide you with some of our best Mediterranean diet recipes we have on the site!

Not only will eating like the Greeks enable you to reap some long-term health benefits, but it will also allow you to enjoy some flavorful and delicious Mediterranean diet recipes while you’re at it!

The Benefits of Going Mediterranean

Greek Egg Muffins

Research shows that individuals who follow a Mediterranean-style diet have better health outcomes. Many diseases can be prevented and even aided by following this lifestyle. These include heart disease, high cholesterol, high triglycerides, type 2 diabetes, inflammatory diseases such as arthritis, and even mental diseases like Alzheimer’s and dementia. And while this diet is technically a “diet”, it is very inclusive of many amazing foods (even a glass of wine every now and then!)

Mediterranean Diet 101

whole wheat pita pizza

The Mediterranean diet is based on the traditional diets of Italian and Greek cultures (as well as many of the surrounding countries). It mainly consists of lots of fruits, vegetables, nuts, seeds, whole grains, seafood, olive oil, herbs, and spices. Some other additions include lean proteins from poultry and low-fat dairy. Certain items are to be eaten in smaller amounts including red meat, processed foods, and added sugar. 

While there is not one specific way to live a Mediterranean lifestyle, we’ve put together a list of our favorite Mediterranean diet recipes that fit within the lifestyle– and even offer some amazing Mediterranean flavors. 

Breakfast

Eating a nutritious breakfast has been shown to control cravings and avoid overeating throughout the rest of the day! All of these breakfast options are nutritious and loaded with flavor:

1. Mediterranean Egg White Frittata

ways to get more protein at breakfast

This decadent frittata is so beautiful and filled with amazing Mediterranean ingredients.

2. Greek Egg Muffins

Greek Egg Muffins

Looking for a healthy meal prep option? These Greek egg muffins are perfect for an on-the-go Mediterranean breakfast.

3. Hummus Breakfast Bowl

high-protein breakfasts

A unique savory option, this hummus breakfast bowl packs protein and healthy fats– perfect for a Med-style dish.

4. Avocado and Poached Egg Quinoa Bowl

This nutrient-packed quinoa bowl will provide you with hours of energy so that you can take on whatever the day throws at you!

Healthy fats, lean protein, and whole grains all give you an energizing boost to keep you going all day!

5. Souffle Omelet with Mushrooms

souffle omelette with mushrooms

Soft, fluffy, and savory, this souffle omelet is so delicious and filled with healthy proteins and nutrients. 

6. Wild Blueberry, Mint, and Flax Seed Smoothie

blueberry, mint and flax seed smoothie

Healthy fats from things like flax, antioxidants from blueberries, and herbaceous flavors like mint perfectly fit this Mediterranean theme. Try this smoothie for a delicious breakfast or even a snack!

Lunch

A healthy and satisfying lunch is a great way to keep your energy up and fight off mid-day snack cravings. These lunch options are all Mediterranean-friendly and super scrumptious!

7. Mediterranean Tuna Salad

Mediterranean tuna salad

Seafood is a staple in the Mediterranean diet, so this tuna salad definitely fits the bill! Enjoy over a bed of lettuce or in-between two slices of whole grain bread!

8. Greek Pita Sandwich

Greek pita sandwich

Pita’s are a fantastic way to get your healthy grains in, especially because this recipe calls for whole wheat! And you can find lots of veggies and healthy fats in this pita pocket.

9. Mediterranean Quinoa Bowl with Spiced Tofu

Mediterranean Quinoa Bowls with Spiced Tofu

Looking for some vegetarian Mediterranean lunch options? Try this spiced tofu and quinoa bowl, full of amazing ingredients and flavor!

10. Mediterranean Chicken Kofta Wrap

Finding foods you enjoy and that can help you control blood sugar is crucial to living a diabetic-friendly lifestyle.

Try this grab-and-go kofta wrap, high in protein and packed with lots of healthy veggies!

11. Mediterranean Eggplant Wrap

mediterranean eggplant wrap

Another delicious Greek wrap, this vegetarian choice offers tons of fiber and antioxidants from eggplant as well as delicious and herbaceous flavors.

12. Mediterranean Chopped Salad with Salmon, Cucumber, and Mint

Mediterranean chopped salad

Here’s a simple salad to try! This dish is the perfect Mediterranean go-to between the omega-3 rich salmon, nutrient-rich veggies, and beneficial herbs.

13. Greek Chicken Meatballs and Yogurt Dill Sauce

Greek chicken meatballs

Here’s a unique Mediterranean dish, high in lean protein from chicken and Greek yogurt!

14. Whole Wheat Pita Pizza

whole wheat pita pizza

This personal pizza is perfectly portioned and packed with nutritious ingredients with an interesting twist on the classic pita.

Dinner

There’s no better way to finish off the day than with a delicious and healthy dinner. All of these options are wildly nutritious and loaded with Greek flavor!

15. Mediterranean Greek Salmon with Orzo

greek salmon

Orzo originates from Italy, however, it is also very popular in Greece and is widely used in Mediterranean and Middle Eastern cuisine. We’ve paired it with protein and omega-3 rich salmon to create a fantastic, healthy combination.

16. Greek Chicken Kebabs

greek chicken kebabs

Kebabs are a classic Mediterranean method of cooking, and this recipe does not hold back on amazing beneficial ingredients like lean chicken breast and antioxidant-rich vegetables.

17. Mediterranean Angel Hair Pasta

Mediterranean Angel Hair Pasta

Good news: Mediterraneans love pasta! Enjoy this delectable pasta while sticking to your Mediterranean lifestyle.

18. Grilled Eggplant Burgers

grilled eggplant burgers

Ready for an amazing vegetarian dinner made with nutritious veggies, whole grains, and delicious cheese? These burgers will do the trick while supporting your goals!

19. Mediterranean Style Fried Rice

mediterranean style fried rice

Try this healthy, Mediterranean-styled spin on a classic take-out dish. Your taste buds (and the rest of your body) won’t regret it!

20. Slow Cooker Mediterranean Lentil Soup

lentil soup

Looking for a delicious soup to fit into your Mediterranean lifestyle? This lentil soup is the perfect fit!

21. Greek Stuffed Peppers with Tzatziki Sauce

Greek stuffed peppers

We love delicious stuffed peppers- and this Greek version is just perfect. It even comes with a delicious homemade Tzatziki sauce!

Snacks and Sides

If you need a little more volume in your diet, these healthy snacks and sides are the perfect solution!

22. 6-Ingredient Mediterranean Salad

Serve our Mediterranean salad as a side dish or main course!

Here’s a very simple and super healthy side salad to pair with any main course (especially the ones listed above!)

23. Turkey and Avocado Roll-Ups

Turkey Avocado Roll-ups

Always on the lookout for new and healthy snack ideas? These turkey and avocado roll-ups are high in protein and healthy fats– perfect to tide you over until your next meal!

24. Frozen Yogurt with Fresh Fruit Salad and Mint

healthy summer desserts for fruit lovers

The Mediterranean puts lots of emphasis on fresh, colorful fruits. Here’s a delicious dessert that has just that!

25. Loaded Greek Sweet Potato Fries

Greek sweet potato fries

These oven-baked sweet potato fries combine delicious Greek ingredients for a flavorful side dish that you just have to try.

26. Curry Greek-Style Yogurt Dip

Curry greek-style yogurt dip

While curry powder is traditionally found in Indian cuisine, it also makes an appearance in many Greek dishes. It has many health benefits, and when mixed with Greek yogurt, it makes a perfectly healthy dip that fits into the Mediterranean lifestyle.

27. Citrus and Walnut Salad

citrus and walnut salad

Citrus fruits and nuts are widely used in Mediterranean cuisines. This dish has all of those flavors as well as many beneficial nutrients from these delicious ingredients

28. Lemon Yogurt Cake

A decadent, tangy dessert that fits your Mediterranean lifestyle? Yes, please! Try this Mediterranean-inspired, healthy dessert for your next festivity!

Bonus: Make your own Greek yogurt for these recipes and check out all of these other  interesting ways to use Greek yogurt.

Stay Up-to-Date on the Latest Recipes

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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