The Mediterranean diet is one of the healthiest ways to eat. It’s based on foods that people in Greece, Italy, and other countries around the Mediterranean Sea have eaten for hundreds of years. This way of eating focuses on vegetables, fruits, whole grains, beans, nuts, olive oil, and fish. It’s good for your heart, helps you maintain a healthy weight, and tastes amazing.
These 51 recipes will help you cook Mediterranean-style meals at home. Each recipe includes everything you need to know to make it successfully.
Breakfast Recipes
1. Greek Yogurt Bowl with Honey and Walnuts
Ingredients:
- 1 cup plain Greek yogurt
- 2 tablespoons honey
- 1/4 cup walnuts, chopped
- 1/2 cup fresh berries
- 1 tablespoon ground flaxseed
Preparation: Mix the Greek yogurt in a bowl. Drizzle honey on top. Add the walnuts and berries. Sprinkle flaxseed over everything. Eat right away.
Why it’s good for you: Greek yogurt has lots of protein to keep you full. Walnuts give you healthy fats that are good for your brain.
2. Shakshuka (Eggs in Tomato Sauce)
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 1 red bell pepper, chopped
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 28 oz can crushed tomatoes
- 6 eggs
- Salt and pepper
- Fresh parsley for topping
Preparation: Heat olive oil in a large pan. Cook onion and bell pepper until soft, about 5 minutes. Add garlic, cumin, and paprika. Cook for 1 minute. Pour in tomatoes and simmer for 10 minutes. Make 6 small holes in the sauce. Crack an egg into each hole. Cover the pan and cook until eggs are done the way you like them, about 5-7 minutes. Add salt and pepper. Top with parsley.
Why it’s good for you: This dish gives you protein from eggs and vitamins from tomatoes and peppers. It’s filling and keeps you energized all morning.
3. Whole Grain Toast with Avocado and Tomato
Ingredients:
- 2 slices whole grain bread
- 1 ripe avocado
- 1 tomato, sliced
- 1 tablespoon olive oil
- Salt and pepper
- Red pepper flakes (optional)
Preparation: Toast the bread. Mash the avocado with a fork. Spread avocado on each slice of toast. Place tomato slices on top. Drizzle with olive oil. Add salt, pepper, and red pepper flakes if you want some heat.
Why it’s good for you: Avocados have healthy fats that help your body absorb vitamins. Whole grain bread gives you fiber for good digestion.
4. Mediterranean Veggie Omelet
Ingredients:
- 3 eggs
- 1/4 cup feta cheese, crumbled
- 1/4 cup cherry tomatoes, halved
- 1/4 cup spinach
- 2 tablespoons olive oil
- Salt and pepper
Preparation: Beat eggs in a bowl with salt and pepper. Heat olive oil in a pan over medium heat. Pour in eggs. When edges start to set, add tomatoes, spinach, and feta to one half. Fold the other half over. Cook until eggs are completely done, about 3 minutes.
Why it’s good for you: Eggs give you protein and important vitamins. Spinach adds iron, which helps carry oxygen through your blood.
Lunch Recipes
5. Classic Greek Salad
Ingredients:
- 4 cups romaine lettuce, chopped
- 1 cucumber, chopped
- 2 tomatoes, cut into wedges
- 1/2 red onion, sliced thin
- 1/2 cup kalamata olives
- 1 cup feta cheese, cubed
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper
Preparation: Put lettuce, cucumber, tomatoes, and onion in a large bowl. Add olives and feta. In a small bowl, mix olive oil, vinegar, oregano, salt, and pepper. Pour dressing over salad and toss gently.
Why it’s good for you: This salad is packed with vegetables that give you vitamins and minerals. The olive oil helps your body use these nutrients.
6. Hummus and Veggie Wrap
Ingredients:
- 1 whole wheat tortilla
- 1/2 cup hummus
- 1/2 cup cucumber, sliced
- 1/2 cup shredded carrots
- 1/4 cup red cabbage, shredded
- 1/4 cup tomatoes, chopped
- 2 tablespoons feta cheese
- Handful of spinach leaves
Preparation: Spread hummus all over the tortilla. Layer vegetables and feta in the center. Add spinach leaves. Roll up tightly, folding in the sides. Cut in half.
Why it’s good for you: Hummus is made from chickpeas, which have protein and fiber. The colorful vegetables give you different vitamins your body needs.
7. Lentil Soup
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 1/2 cups dry lentils, rinsed
- 6 cups vegetable broth
- 1 can diced tomatoes
- 2 teaspoons cumin
- 1 teaspoon thyme
- 2 cups spinach
- Salt and pepper
- Lemon juice
Preparation: Heat olive oil in a large pot. Add onion, carrots, and celery. Cook until soft, about 7 minutes. Add garlic and cook 1 minute more. Add lentils, broth, tomatoes, cumin, and thyme. Bring to a boil, then lower heat and simmer for 30 minutes until lentils are tender. Stir in spinach and cook until wilted. Season with salt, pepper, and a squeeze of lemon juice.
Why it’s good for you: Lentils are full of protein and fiber. This soup keeps you full for hours and gives you steady energy.
8. Tuna and White Bean Salad
Ingredients:
- 2 cans tuna, drained
- 1 can white beans, rinsed
- 1/2 red onion, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons capers
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- Salt and pepper
Preparation: In a bowl, combine tuna, white beans, onion, tomatoes, and capers. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over tuna mixture and toss. Sprinkle with parsley.
Why it’s good for you: Tuna gives you protein and omega-3 fats that are good for your heart. White beans add more protein and fiber.
9. Falafel Pita Pockets
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/4 cup onion, chopped
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 1 teaspoon cumin
- 1/2 teaspoon coriander
- 2 tablespoons flour
- Salt and pepper
- Olive oil for cooking
- Whole wheat pita bread
- Lettuce, tomatoes, cucumber for filling
- Tahini sauce
Preparation: Put chickpeas, onion, garlic, parsley, cumin, coriander, flour, salt, and pepper in a food processor. Pulse until mixed but still slightly chunky. Form into small patties. Heat olive oil in a pan and cook patties until golden brown on both sides, about 3 minutes per side. Warm pita bread. Fill with falafel, vegetables, and drizzle with tahini sauce.
Why it’s good for you: Chickpeas are a great source of plant-based protein. Making falafel at home lets you control the oil and make it healthier.
Dinner Recipes
10. Baked Salmon with Lemon and Herbs
Ingredients:
- 4 salmon fillets
- 3 tablespoons olive oil
- 2 lemons (1 juiced, 1 sliced)
- 3 cloves garlic, minced
- 2 tablespoons fresh dill
- 2 tablespoons fresh parsley
- Salt and pepper
Preparation: Heat oven to 400°F. Place salmon in a baking dish. Mix olive oil, lemon juice, garlic, dill, parsley, salt, and pepper in a bowl. Pour over salmon. Top with lemon slices. Bake for 15-20 minutes until salmon flakes easily with a fork.
Why it’s good for you: Salmon has omega-3 fatty acids that keep your heart and brain healthy. It’s one of the best proteins you can eat.
11. Chicken Souvlaki
Ingredients:
- 1 1/2 lbs chicken breast, cut into cubes
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 3 cloves garlic, minced
- 1 tablespoon dried oregano
- 1 teaspoon paprika
- Salt and pepper
- Wooden skewers (soaked in water)
Preparation: Mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper in a bowl. Add chicken and coat well. Cover and refrigerate for at least 1 hour. Thread chicken onto skewers. Grill or cook in a hot pan for 10-12 minutes, turning often, until chicken is cooked through.
Why it’s good for you: Chicken is lean protein that helps build and repair your muscles. The lemon and oregano add flavor without extra calories.
12. Stuffed Bell Peppers
Ingredients:
- 4 large bell peppers, tops cut off and seeds removed
- 1 cup brown rice, cooked
- 1 lb ground turkey
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1/2 cup feta cheese
- Salt and pepper
Preparation: Heat oven to 375°F. Heat olive oil in a pan. Cook turkey, onion, and garlic until turkey is browned. Add tomatoes, cumin, oregano, salt, and pepper. Simmer for 5 minutes. Stir in cooked rice. Stuff peppers with the mixture. Place in a baking dish with a little water in the bottom. Cover with foil and bake 30 minutes. Remove foil, add feta on top, and bake 10 more minutes.
Why it’s good for you: Bell peppers have lots of vitamin C. Brown rice gives you fiber and steady energy.
13. Mediterranean Pasta with Tomatoes and Olives
Ingredients:
- 12 oz whole wheat pasta
- 3 tablespoons olive oil
- 4 cloves garlic, sliced
- 2 cups cherry tomatoes, halved
- 1/2 cup kalamata olives, sliced
- 1/4 cup capers
- 1/4 teaspoon red pepper flakes
- 1/4 cup fresh basil, torn
- 1/2 cup feta cheese
- Salt and pepper
Preparation: Cook pasta according to package directions. Reserve 1 cup pasta water, then drain. Heat olive oil in a large pan. Add garlic and cook until fragrant, about 1 minute. Add tomatoes and cook until they start to soften, about 5 minutes. Add olives, capers, and red pepper flakes. Toss in pasta with a little pasta water to help the sauce coat the noodles. Remove from heat. Add basil and feta. Season with salt and pepper.
Why it’s good for you: Whole wheat pasta has more fiber than regular pasta. Tomatoes contain lycopene, which is good for your heart.
14. Greek-Style Baked Cod
Ingredients:
- 4 cod fillets
- 2 tablespoons olive oil
- 1 onion, sliced
- 3 cloves garlic, minced
- 1 can diced tomatoes
- 1/2 cup kalamata olives
- 2 tablespoons capers
- 1 teaspoon oregano
- 1/4 cup fresh parsley
- Salt and pepper
Preparation: Heat oven to 375°F. Heat olive oil in an oven-safe pan. Cook onion until soft, about 5 minutes. Add garlic and cook 1 minute. Add tomatoes, olives, capers, oregano, salt, and pepper. Simmer for 5 minutes. Place cod fillets on top of the sauce. Spoon some sauce over the fish. Transfer pan to oven and bake for 15-20 minutes until fish flakes easily. Sprinkle with parsley.
Why it’s good for you: Cod is a lean fish with lots of protein but very little fat. It’s perfect for a light but filling dinner.
15. Roasted Vegetable and Chickpea Bowl
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- 1 eggplant, chopped
- 1 red onion, cut into wedges
- 4 tablespoons olive oil
- 2 teaspoons cumin
- 1 teaspoon paprika
- Salt and pepper
- 2 cups cooked quinoa
- Tahini sauce for drizzling
Preparation: Heat oven to 425°F. Put chickpeas and vegetables on a large baking sheet. Drizzle with olive oil. Sprinkle with cumin, paprika, salt, and pepper. Toss to coat. Spread in a single layer. Roast for 25-30 minutes, stirring once halfway through. Serve over quinoa and drizzle with tahini sauce.
Why it’s good for you: This meal gives you protein from chickpeas, fiber from vegetables and quinoa, and healthy fats from olive oil and tahini.
16. Moroccan Chicken Tagine
Ingredients:
- 2 lbs chicken thighs
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 teaspoons cumin
- 2 teaspoons paprika
- 1 teaspoon cinnamon
- 1 teaspoon ginger
- 1 can diced tomatoes
- 1 cup chicken broth
- 1/2 cup dried apricots, chopped
- 1 can chickpeas, drained
- 2 tablespoons honey
- Salt and pepper
- Fresh cilantro
Preparation: Heat olive oil in a large pot. Season chicken with salt and pepper. Brown chicken on both sides, then remove. Add onion and cook until soft. Add garlic and spices. Cook 1 minute. Add tomatoes, broth, apricots, chickpeas, and honey. Return chicken to pot. Bring to a boil, then lower heat and simmer covered for 45 minutes. Top with fresh cilantro.
Why it’s good for you: This dish combines protein, vegetables, and fruit for a balanced meal. The spices help fight inflammation in your body.
17. Shrimp and Orzo with Feta
Ingredients:
- 1 lb shrimp, peeled and deveined
- 1 1/2 cups orzo pasta
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 pint cherry tomatoes, halved
- 1/2 cup white wine (or chicken broth)
- 1 teaspoon oregano
- 1/2 cup feta cheese
- 2 tablespoons fresh dill
- Salt and pepper
- Lemon wedges
Preparation: Cook orzo according to package directions, drain. Heat olive oil in a large pan. Add garlic and cook 30 seconds. Add tomatoes and cook until they start to break down, about 5 minutes. Add wine and oregano. Simmer for 3 minutes. Add shrimp and cook until pink, about 3-4 minutes. Toss in cooked orzo. Remove from heat and stir in feta and dill. Season with salt and pepper. Serve with lemon wedges.
Why it’s good for you: Shrimp is low in calories but high in protein. It also contains selenium, which helps your immune system.
18. Eggplant Parmesan (Mediterranean Style)
Ingredients:
- 2 large eggplants, sliced into 1/2-inch rounds
- 3 tablespoons olive oil
- 3 cups marinara sauce
- 1 cup part-skim mozzarella cheese, shredded
- 1/2 cup parmesan cheese, grated
- 1/4 cup fresh basil
- Salt and pepper
Preparation: Heat oven to 400°F. Brush eggplant slices with olive oil and season with salt and pepper. Arrange on baking sheets. Bake for 20 minutes, flipping once. Spread 1 cup marinara in a baking dish. Layer half the eggplant, then half the remaining sauce, and half the cheeses. Repeat layers. Bake for 25 minutes until bubbly. Top with fresh basil.
Why it’s good for you: By baking instead of frying the eggplant, you save lots of calories and fat. Eggplant has fiber and antioxidants.
19. Grilled Lamb Kebabs
Ingredients:
- 1 1/2 lbs lamb, cut into cubes
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 4 cloves garlic, minced
- 2 teaspoons cumin
- 1 teaspoon coriander
- 1 teaspoon paprika
- Salt and pepper
- 1 red onion, cut into chunks
- 1 red bell pepper, cut into chunks
- Wooden skewers (soaked in water)
Preparation: Mix olive oil, lemon juice, garlic, cumin, coriander, paprika, salt, and pepper in a bowl. Add lamb and coat well. Refrigerate for at least 2 hours. Thread lamb, onion, and pepper onto skewers. Grill over medium-high heat for 10-12 minutes, turning often, until lamb is cooked to your liking.
Why it’s good for you: Lamb provides protein, iron, and vitamin B12. Eating it with vegetables adds fiber and vitamins.
20. Baked Falafel with Cucumber Yogurt Sauce
Ingredients: For falafel:
- 2 cans chickpeas, drained
- 1/2 onion, chopped
- 4 cloves garlic
- 1/4 cup fresh parsley
- 1/4 cup fresh cilantro
- 2 teaspoons cumin
- 1 teaspoon coriander
- 3 tablespoons flour
- Salt and pepper
- 2 tablespoons olive oil
For sauce:
- 1 cup Greek yogurt
- 1/2 cucumber, grated and squeezed dry
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill
- Salt
Preparation: Heat oven to 375°F. Put all falafel ingredients except olive oil in a food processor. Pulse until combined but still slightly chunky. Form into small patties. Place on a greased baking sheet. Brush with olive oil. Bake for 25 minutes, flipping halfway through. For sauce, mix all ingredients in a bowl. Serve falafel with sauce.
Why it’s good for you: Baking instead of frying makes these falafel much healthier. The yogurt sauce adds protein and probiotics for good digestion.
Side Dishes
21. Roasted Brussels Sprouts with Lemon
Ingredients:
- 1 1/2 lbs Brussels sprouts, trimmed and halved
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- Zest of 1 lemon
- 2 tablespoons lemon juice
- Salt and pepper
- 1/4 cup parmesan cheese, grated
Preparation: Heat oven to 425°F. Toss Brussels sprouts with olive oil, garlic, salt, and pepper. Spread on a baking sheet. Roast for 20-25 minutes until browned and crispy, stirring once. Remove from oven. Toss with lemon zest, lemon juice, and parmesan.
Why it’s good for you: Brussels sprouts have lots of vitamin C and vitamin K. They also contain fiber that keeps your digestive system healthy.
22. Tabbouleh
Ingredients:
- 1 cup bulgur wheat
- 1 1/2 cups boiling water
- 3 tomatoes, diced
- 1 cucumber, diced
- 3 green onions, chopped
- 2 cups fresh parsley, chopped
- 1/2 cup fresh mint, chopped
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- Salt and pepper
Preparation: Put bulgur in a bowl. Pour boiling water over it. Cover and let sit for 20 minutes. Fluff with a fork and let cool. Add tomatoes, cucumber, green onions, parsley, and mint. In a small bowl, whisk olive oil, lemon juice, salt, and pepper. Pour over salad and mix well. Refrigerate for at least 30 minutes before serving.
Why it’s good for you: Bulgur wheat is a whole grain with fiber. The fresh herbs have antioxidants that protect your cells.
23. Roasted Cauliflower with Tahini
Ingredients:
- 1 large head cauliflower, cut into florets
- 3 tablespoons olive oil
- 2 teaspoons cumin
- 1 teaspoon paprika
- Salt and pepper
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic, minced
- Fresh parsley
Preparation: Heat oven to 425°F. Toss cauliflower with olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet. Roast for 25-30 minutes until golden brown. Mix tahini, lemon juice, water, and garlic in a bowl until smooth. Drizzle over roasted cauliflower. Sprinkle with parsley.
Why it’s good for you: Cauliflower is low in calories but high in vitamins. Tahini adds healthy fats and makes you feel satisfied.
24. Greek-Style Green Beans
Ingredients:
- 1 lb green beans, trimmed
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 can diced tomatoes
- 1 teaspoon oregano
- 1/2 teaspoon cinnamon
- Salt and pepper
- Fresh dill
Preparation: Heat olive oil in a large pan. Add onion and cook until soft, about 5 minutes. Add garlic and cook 1 minute. Add green beans, tomatoes, oregano, cinnamon, salt, and pepper. Bring to a simmer. Cover and cook for 20 minutes until green beans are tender. Sprinkle with fresh dill.
Why it’s good for you: Green beans have fiber and vitamins A and C. Cooking them in tomato sauce adds lycopene.
25. Roasted Beets with Goat Cheese
Ingredients:
- 4 large beets, peeled and cut into wedges
- 2 tablespoons olive oil
- Salt and pepper
- 2 tablespoons balsamic vinegar
- 4 oz goat cheese, crumbled
- 1/4 cup walnuts, chopped
- Fresh arugula
Preparation: Heat oven to 400°F. Toss beets with olive oil, salt, and pepper. Wrap in foil and place on a baking sheet. Roast for 45-50 minutes until tender. Remove from foil and toss with balsamic vinegar. Arrange on a bed of arugula. Top with goat cheese and walnuts.
Why it’s good for you: Beets help lower blood pressure and improve blood flow. They give you energy for exercise and daily activities.
26. Lemon Garlic White Beans
Ingredients:
- 2 cans white beans, drained and rinsed
- 3 tablespoons olive oil
- 4 cloves garlic, minced
- Zest of 1 lemon
- 2 tablespoons lemon juice
- 1/4 teaspoon red pepper flakes
- 2 tablespoons fresh parsley
- Salt and pepper
Preparation: Heat olive oil in a pan over medium heat. Add garlic and red pepper flakes. Cook until fragrant, about 1 minute. Add white beans and cook for 5 minutes, stirring occasionally. Remove from heat. Stir in lemon zest, lemon juice, parsley, salt, and pepper.
Why it’s good for you: White beans are packed with fiber and plant-based protein. They help stabilize your blood sugar.
27. Baba Ganoush
Ingredients:
- 2 large eggplants
- 3 tablespoons tahini
- 2 cloves garlic, minced
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/2 teaspoon cumin
- Salt
- Fresh parsley
- Paprika for garnish
Preparation: Heat oven to 425°F. Prick eggplants with a fork several times. Place on a baking sheet. Roast for 40-45 minutes until very soft. Let cool. Scoop out the flesh and discard the skin. Put eggplant in a food processor with tahini, garlic, lemon juice, 1 tablespoon olive oil, cumin, and salt. Blend until smooth. Transfer to a bowl. Drizzle with remaining olive oil. Garnish with parsley and paprika.
Why it’s good for you: Eggplant has fiber and antioxidants. This dip is a healthy alternative to higher-fat options.
28. Spinach with Pine Nuts and Raisins
Ingredients:
- 2 tablespoons olive oil
- 2 cloves garlic, sliced
- 1/4 cup pine nuts
- 1/4 cup raisins
- 1 lb fresh spinach
- Salt and pepper
Preparation: Heat olive oil in a large pan. Add garlic and pine nuts. Cook until pine nuts are golden, about 2 minutes. Add raisins and cook 30 seconds. Add spinach in batches, letting it wilt before adding more. Season with salt and pepper.
Why it’s good for you: Spinach is full of iron and vitamins A and K. The raisins add natural sweetness and extra minerals.
29. Crispy Oven Chickpeas
Ingredients:
- 2 cans chickpeas, drained, rinsed, and dried
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and pepper
Preparation: Heat oven to 400°F. Pat chickpeas very dry with paper towels. Toss with olive oil and spices. Spread on a baking sheet. Roast for 30-35 minutes, shaking the pan every 10 minutes, until crispy.
Why it’s good for you: These make a crunchy, satisfying snack with protein and fiber. They’re much healthier than chips.
30. Fattoush Salad
Ingredients:
- 2 whole wheat pita breads
- 2 tablespoons olive oil
- 4 cups romaine lettuce, chopped
- 2 tomatoes, chopped
- 1 cucumber, chopped
- 1/2 red onion, sliced thin
- 1/2 cup radishes, sliced
- 1/2 cup fresh parsley
- 1/4 cup fresh mint
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1 teaspoon sumac (optional)
- Salt and pepper
Preparation: Heat oven to 400°F. Brush pita with 2 tablespoons olive oil. Cut into triangles. Bake for 8-10 minutes until crispy. In a large bowl, combine lettuce, tomatoes, cucumber, onion, radishes, parsley, and mint. In a small bowl, whisk 3 tablespoons olive oil, lemon juice, garlic, sumac, salt, and pepper. Pour dressing over salad. Add pita chips and toss just before serving.
Why it’s good for you: This salad has lots of fresh vegetables that give you vitamins and fiber. The herbs add flavor without calories.
Snacks and Appetizers
31. Classic Hummus
Ingredients:
- 1 can chickpeas, drained (save liquid)
- 1/4 cup tahini
- 2 cloves garlic
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/2 teaspoon cumin
- Salt
- Paprika for garnish
Preparation: Put chickpeas, tahini, garlic, lemon juice, 1 tablespoon olive oil, cumin, and salt in a food processor. Blend until smooth. If too thick, add chickpea liquid 1 tablespoon at a time. Transfer to a bowl. Drizzle with remaining olive oil and sprinkle with paprika.
Why it’s good for you: Hummus gives you protein and fiber. It’s perfect for dipping vegetables for a healthy snack.
32. Stuffed Grape Leaves
Ingredients:
- 1 jar grape leaves, drained and rinsed
- 1 cup rice, uncooked
- 1/2 lb ground beef or lamb
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup fresh dill, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup lemon juice
- 2 tablespoons olive oil
- Salt and pepper
- 2 cups chicken broth
Preparation: Mix rice, meat, onion, garlic, dill, mint, 2 tablespoons lemon juice, olive oil, salt, and pepper in a bowl. Place a grape leaf shiny side down. Put 1 tablespoon of filling near the stem. Fold sides in and roll up tightly. Repeat with remaining leaves. Place rolls seam-side down in a large pot. Pour broth and remaining lemon juice over them. Place a plate on top to weigh them down. Simmer covered for 45 minutes.
Why it’s good for you: These are portion-controlled and filled with lean protein. The grape leaves add antioxidants.
33. Marinated Olives
Ingredients:
- 2 cups mixed olives
- 3 cloves garlic, sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- Zest of 1 lemon
- Fresh rosemary sprigs
Preparation: Put all ingredients in a jar or bowl. Mix well. Let sit at room temperature for at least 1 hour before serving. Keeps in the fridge for 2 weeks.
Why it’s good for you: Olives contain healthy monounsaturated fats. They’re a satisfying snack that helps you feel full.
34. Tzatziki Sauce
Ingredients:
- 2 cups Greek yogurt
- 1 cucumber, grated and squeezed dry
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons fresh dill, chopped
- 1 tablespoon lemon juice
- Salt and pepper
Preparation: Mix all ingredients in a bowl. Refrigerate for at least 30 minutes to let flavors blend. Serve with vegetables or pita bread.
Why it’s good for you: Greek yogurt has protein and probiotics that help your gut stay healthy. This is a great substitute for higher-calorie dips.
35. Caprese Skewers
Ingredients:
- 1 pint cherry tomatoes
- 8 oz fresh mozzarella balls
- Fresh basil leaves
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper
- Wooden skewers
Preparation: Thread a tomato, a folded basil leaf, and a mozzarella ball onto each skewer. Arrange on a plate. Whisk olive oil and balsamic vinegar together. Drizzle over skewers. Season with salt and pepper.
Why it’s good for you: These give you protein from cheese and vitamins from tomatoes. They’re portion-controlled and look fancy.
36. Roasted Red Pepper Dip
Ingredients:
- 2 red bell peppers
- 1/2 cup walnuts
- 2 cloves garlic
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt
Preparation: Heat oven to 450°F. Place peppers on a baking sheet. Roast for 25-30 minutes, turning occasionally, until skin is blackened. Put peppers in a bowl and cover with plastic wrap for 10 minutes. Peel off skin and remove seeds. Put peppers, walnuts, garlic, olive oil, lemon juice, cumin, paprika, and salt in a food processor. Blend until smooth.
Why it’s good for you: Red peppers have lots of vitamin C. Walnuts add omega-3 fats that are good for your brain.
37. Mediterranean Popcorn
Ingredients:
- 1/2 cup popcorn kernels
- 3 tablespoons olive oil
- 2 teaspoons dried oregano
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 cup parmesan cheese, grated
- Salt
Preparation: Pop the popcorn using your preferred method. While still warm, drizzle with olive oil. Sprinkle with oregano, garlic powder, onion powder, parmesan, and salt. Toss well to coat.
Why it’s good for you: Popcorn is a whole grain with fiber. This Mediterranean version has healthy fats and herbs instead of butter.
38. White Bean Dip
Ingredients:
- 1 can white beans, drained and rinsed
- 2 cloves garlic
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon fresh rosemary, chopped
- Salt and pepper
Preparation: Put all ingredients in a food processor. Blend until smooth. Transfer to a bowl. Drizzle with a little extra olive oil.
Why it’s good for you: White beans give you protein and fiber. This dip is creamy and satisfying without any cream or cheese.
Soups and Stews
39. Minestrone Soup
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 can diced tomatoes
- 6 cups vegetable broth
- 1 can white beans, drained
- 1 zucchini, chopped
- 1 cup green beans, cut into pieces
- 1 cup small pasta
- 2 cups spinach
- 1 teaspoon Italian seasoning
- Salt and pepper
- Parmesan for serving
Preparation: Heat olive oil in a large pot. Add onion, carrots, and celery. Cook until soft, about 7 minutes. Add garlic and cook 1 minute. Add tomatoes, broth, white beans, zucchini, green beans, and Italian seasoning. Bring to a boil. Add pasta and cook until tender, about 10 minutes. Stir in spinach until wilted. Season with salt and pepper. Serve with parmesan.
Why it’s good for you: This soup is full of vegetables that give you many different vitamins. The beans and pasta provide energy.
40. Chicken and Orzo Soup
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 6 cups chicken broth
- 2 cups cooked chicken, shredded
- 1 cup orzo pasta
- 2 cups spinach
- 2 tablespoons lemon juice
- 1 teaspoon oregano
- Salt and pepper
- Fresh dill
Preparation: Heat olive oil in a large pot. Add onion, carrots, and celery. Cook until soft, about 7 minutes. Add garlic and cook 1 minute. Add broth and bring to a boil. Add orzo and cook for 8 minutes. Add chicken, spinach, lemon juice, oregano, salt, and pepper. Cook until heated through. Top with fresh dill.
Why it’s good for you: This comforting soup has protein from chicken and vitamins from vegetables. The lemon adds brightness and vitamin C.
41. Tomato and White Bean Soup
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cans diced tomatoes
- 4 cups vegetable broth
- 2 cans white beans, drained
- 1 teaspoon Italian seasoning
- 1/4 teaspoon red pepper flakes
- 2 cups kale, chopped
- Salt and pepper
- Parmesan for serving
Preparation: Heat olive oil in a large pot. Add onion and cook until soft, about 5 minutes. Add garlic and cook 1 minute. Add tomatoes, broth, white beans, Italian seasoning, and red pepper flakes. Bring to a boil, then simmer for 15 minutes. Add kale and cook until wilted. Season with salt and pepper. Serve with parmesan.
Why it’s good for you: White beans add protein and fiber. Kale is one of the most nutritious vegetables you can eat.
42. Fish Stew
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 1 fennel bulb, chopped
- 4 cloves garlic, minced
- 1 can diced tomatoes
- 2 cups fish or vegetable broth
- 1/2 cup white wine
- 1 teaspoon paprika
- 1/4 teaspoon saffron (optional)
- 1 lb white fish, cut into chunks
- 1/2 lb shrimp, peeled
- 1/2 lb mussels or clams, cleaned
- Salt and pepper
- Fresh parsley
Preparation: Heat olive oil in a large pot. Add onion and fennel. Cook until soft, about 7 minutes. Add garlic and cook 1 minute. Add tomatoes, broth, wine, paprika, and saffron. Bring to a boil, then simmer for 15 minutes. Add fish and cook for 3 minutes. Add shrimp and mussels. Cover and cook until shrimp is pink and mussels open, about 5 minutes. Discard any mussels that don’t open. Season with salt and pepper. Top with parsley.
Why it’s good for you: This stew gives you lots of protein and omega-3 fats from the seafood. It’s like a taste of the Mediterranean coast.
43. Roasted Vegetable Soup
Ingredients:
- 2 red bell peppers, chopped
- 1 eggplant, chopped
- 2 zucchini, chopped
- 1 onion, chopped
- 4 cloves garlic, whole
- 4 tablespoons olive oil
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper
- Greek yogurt for serving
Preparation: Heat oven to 425°F. Toss vegetables and garlic with olive oil, salt, and pepper. Spread on baking sheets. Roast for 30 minutes until browned. Transfer to a large pot. Add broth, tomatoes, cumin, and paprika. Bring to a boil, then simmer for 10 minutes. Use an immersion blender to blend until smooth (or blend in batches in a regular blender). Season with salt and pepper. Serve with a dollop of Greek yogurt.
Why it’s good for you: Roasting vegetables brings out their natural sweetness. This soup is filling and packed with vitamins.
Grain Bowls and Grain Dishes
44. Mediterranean Quinoa Bowl
Ingredients:
- 2 cups cooked quinoa
- 1 can chickpeas, drained and roasted
- 1 cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/2 red onion, diced
- 1/2 cup feta cheese
- 1/4 cup kalamata olives
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon oregano
- Salt and pepper
- Fresh parsley
Preparation: Divide quinoa among bowls. Top with chickpeas, cucumber, tomatoes, onion, feta, and olives. Whisk olive oil, lemon juice, oregano, salt, and pepper. Drizzle over bowls. Sprinkle with parsley.
Why it’s good for you: Quinoa is a complete protein with all the amino acids your body needs. This bowl gives you everything in one meal.
45. Brown Rice Pilaf
Ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 1/2 cups brown rice
- 3 cups chicken or vegetable broth
- 1/2 cup dried apricots, chopped
- 1/4 cup almonds, sliced
- 1/4 cup fresh parsley, chopped
- 1 teaspoon cinnamon
- Salt and pepper
Preparation: Heat olive oil in a large pot. Add onion and cook until soft, about 5 minutes. Add garlic and rice. Stir for 2 minutes. Add broth, apricots, cinnamon, salt, and pepper. Bring to a boil. Cover and reduce heat to low. Cook for 45 minutes until rice is tender. Fluff with a fork. Stir in almonds and parsley.
Why it’s good for you: Brown rice keeps the outer layer that white rice loses, giving you more fiber and nutrients.
46. Couscous Salad
Ingredients:
- 1 1/2 cups couscous
- 1 3/4 cups boiling water
- 1 cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/2 red onion, diced
- 1/2 cup feta cheese
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper
Preparation: Put couscous in a bowl. Pour boiling water over it. Cover and let sit for 5 minutes. Fluff with a fork and let cool. Add cucumber, tomatoes, onion, feta, mint, and parsley. Whisk olive oil, lemon juice, salt, and pepper. Pour over salad and mix well.
Why it’s good for you: Couscous cooks quickly and soaks up flavors well. Adding vegetables makes it more nutritious.
47. Barley and Vegetable Medley
Ingredients:
- 1 cup pearl barley
- 3 cups vegetable broth
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 3 cloves garlic, minced
- 1 teaspoon thyme
- 1/2 cup parmesan cheese
- Salt and pepper
Preparation: Bring barley and broth to a boil in a pot. Reduce heat and simmer covered for 40 minutes until tender. Drain excess liquid. Heat olive oil in a large pan. Add onion, carrots, and celery. Cook until soft, about 7 minutes. Add zucchini and garlic. Cook 5 more minutes. Add cooked barley and thyme. Stir well. Remove from heat and stir in parmesan. Season with salt and pepper.
Why it’s good for you: Barley has lots of fiber that helps control blood sugar. It keeps you feeling full for a long time.
Fish and Seafood
48. Grilled Swordfish with Olive Tapenade
Ingredients:
- 4 swordfish steaks
- 2 tablespoons olive oil
- Salt and pepper
- 1 cup kalamata olives, pitted
- 2 cloves garlic
- 2 tablespoons capers
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Fresh basil
Preparation: Brush swordfish with 2 tablespoons olive oil. Season with salt and pepper. Grill over medium-high heat for 4-5 minutes per side until cooked through. Put olives, garlic, capers, 2 tablespoons olive oil, and lemon juice in a food processor. Pulse until chunky. Top swordfish with tapenade and fresh basil.
Why it’s good for you: Swordfish is a meaty fish with lots of protein. It has selenium, which helps protect your cells.
49. Baked Halibut with Tomatoes
Ingredients:
- 4 halibut fillets
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 2 cups cherry tomatoes, halved
- 1/2 cup white wine or broth
- 1 teaspoon oregano
- 1/4 cup kalamata olives, sliced
- 2 tablespoons capers
- Salt and pepper
- Fresh parsley
Preparation: Heat oven to 375°F. Heat olive oil in an oven-safe pan. Add garlic and cook 30 seconds. Add tomatoes and cook for 3 minutes. Add wine, oregano, olives, and capers. Season halibut with salt and pepper. Place in the pan. Spoon sauce over fish. Transfer to oven and bake for 12-15 minutes until fish flakes easily. Sprinkle with parsley.
Why it’s good for you: Halibut is a lean white fish with lots of protein. It’s low in calories but very satisfying.
50. Garlic Herb Shrimp
Ingredients:
- 1 1/2 lbs shrimp, peeled and deveined
- 4 tablespoons olive oil
- 6 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 2 tablespoons lemon juice
- 1/4 teaspoon red pepper flakes
- Salt and pepper
- Lemon wedges
Preparation: Heat olive oil in a large pan over medium-high heat. Add garlic and red pepper flakes. Cook for 30 seconds. Add shrimp and cook until pink, about 2-3 minutes per side. Remove from heat. Stir in parsley, basil, lemon juice, salt, and pepper. Serve with lemon wedges.
Why it’s good for you: Shrimp cooks quickly and has lots of protein with very few calories. It’s perfect for busy weeknights.
51. Mediterranean Tuna Steaks
Ingredients:
- 4 tuna steaks
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 tablespoon fresh oregano
- 1 tablespoon fresh thyme
- Salt and pepper
Preparation: Mix 2 tablespoons olive oil, lemon juice, garlic, oregano, and thyme in a bowl. Add tuna and coat well. Let marinate for 30 minutes. Heat 1 tablespoon olive oil in a pan over high heat. Season tuna with salt and pepper. Cook for 2-3 minutes per side for medium-rare, or longer if you prefer.
Why it’s good for you: Fresh tuna has omega-3 fats that are great for heart health. It’s rich in vitamins B6 and B12.
Tips for Success with Mediterranean Cooking
Use good olive oil. Extra virgin olive oil is the foundation of Mediterranean cooking. Buy the best quality you can afford and use it generously.
Eat more plants. Fill half your plate with vegetables at each meal. The Mediterranean diet is mostly plant-based.
Choose whole grains. Pick whole wheat bread, brown rice, and whole grain pasta instead of white versions.
Add fish twice a week. Try to eat fish or seafood at least two times each week for heart-healthy omega-3 fats.
Use herbs and spices. Fresh and dried herbs add lots of flavor without extra calories or salt.
Eat nuts daily. A small handful of nuts each day gives you healthy fats and helps you feel satisfied.
Cook at home more often. Home cooking lets you control what goes into your food and saves money.
Make it social. The Mediterranean lifestyle includes eating meals with family and friends. Take time to enjoy your food.
Stay active. People in Mediterranean countries walk a lot. Regular physical activity is part of a healthy lifestyle.
Don’t forget fruit. Fresh fruit makes a perfect dessert that’s naturally sweet and packed with vitamins.
These 51 recipes give you plenty of options for breakfast, lunch, dinner, snacks, and sides. Start with a few favorites and gradually add more Mediterranean meals to your week. Your body will thank you for all the healthy, delicious food.
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