No may needed! This Mediterranean style tuna salad is loaded with crunchy veggies and fresh herbs and tossed in a bright Dijon vinaigrette. Load this tuna salad up on your favorite toast or pita pockets. See the full recipe here.
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# 50+ Top Mediterranean Diet Recipes

Published: May 5, 2020Updated: Jan 4, 2023

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image of 4 Mediterranean dishes with text 50 + Best Mediterranean Diet recipes

a collage of 4 Mediterranean food pictures with text 50+ Mediterranean Diet Recipes

Ready to start eating the world’s healthiest and most delicious diet? This list of Mediterranean diet recipes is your ticket! Flavor-packed recipes for breakfast, lunch, dinner, soups, sandwiches and everything in between. Plus a few tips for how to follow the Mediterranean diet.

a collage of 4 Mediterranean food pictures with text 50+ Mediterranean Diet Recipes

If you’re new to eating the Mediterranean way, let’s cover a few basics before we get to our list of Mediterranean diet recipes.

## What is the Mediterranean Diet?

Very simply put the Mediterranean diet is a way of eating based on the traditional foods and eating patterns of the people and countries surrounding the Mediterranean Sea.

And those of us who grew up in that part of the world, including myself, do not refer to it as a “diet” in that sense of the word.

It is not a restrictive or a structured diet. It is simply a healthy, well-balanced eating pattern that focuses on: fruits, vegetables, whole grains, beans, nuts, and legumes; lean proteins from fish and poultry; good fats from olive oil; and some dairy.

At it’s core, it is a joyful way of eating that keeps a focus on flavor, sharing, and the pleasure of the table. And you can totally see that by glancing at the list of Mediterranean diet recipes below!

## What to Eat on The Mediterranean Diet?

The list of Mediterranean recipes below should give you a great start! But just for simplicity’s sake, here’s a very general summary to help you eat the Mediterranean way:

- Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes.
- Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs.
- Eat LESS (infrequently) Red Meats and Sweets (sweets are often eliminated if you’re following a stricter Mediterranean diet. But for this Mediterranean girl, there is room for the occasional baklava.)
- Use Extra Virgin olive oil regularly.
- Avoid processed foods, too much sugar, and any products with a list of ingredients you don’t understand or can’t read very well.

If you want learn more about the Mediterranean diet, be sure to check out our chat with Kelly LeBlanc, a registered dietician and director of nutrition for Oldaways, a food and nutrition nonprofit. So many of your questions answered!

## 50+ Best Mediterranean Diet recipes

It was hard to select a few of Mediterranean diet recipes, there are many more I love here.

But consider this list of 50+Mediterranean diet recipes a good place to start! Breakfast, lunch, dinner, salads and spreads, soups and sandwiches, and everything in between.

### These recipes focus on…

- Vegetarian and vegan dishes including legumes like beans and lentils (major players)!
- Pasta and grains (if you’re following the diet very strictly, you can use whole grains and whole wheat pasta in these recipes)
- Fish, Seafood, and some poultry(but remember that consumption of meats like lamb is also okay on occasion)
- Extra virgin olive oil as the main cooking fat. You can find the olive oils I use here.
- Natural flavor makers in the form of fresh herbs, aromatics like garlic and onions, and all-natural and organic spices. Find the spices I use here.

Let’s get to it! Tap recipe name to see the full recipe.

### Mediterranean Diet Breakfast & Breakfast Drinks

A quick sheet pan with roasted peppers and onions, we nestle the eggs in and bake for just a few minutes. Great with whole grain bread or challah bread! See the full recipe here.

Mediterranean Sheet Pan Baked Eggs and Vegetables

For a quick breakfast, you’ll love this simple toast with hummus and fresh veggies. Wholesome and satisfying. See the full recipe here.

One slice of Mediterranean-style breakfast toast loaded with hummus, arugula, cucumbers, tomatoes, olives, a sprinkle of za'atar and feta cheese

You can make these egg muffins ahead of time and enjoy them for a few days as breakfast on-the-go. I like to use this recipe to use up what veggies I have on hand. See the full recipe here.

Close up side shot Mediterranean egg muffins

Hearty, creamy fava beans and loaded with flavor from ground cumin, fresh herbs, and a zippy lemon garlic sauce. This is eaten as breakfast, lunch or dinner with warm pita bread. See the full recipe here.

Ful medammas topped with fresh parsley, tomatoes, and a few slices of hot chili peppers

Almond milk shakes with bananas, dates and a dose of creamy tahini. Great for a power breakfast shake or snack. See the full recipe here.

Tahini Date Banana Shake in glass. Bananas on the side

Likely one of my favorite egg dishes, and another winner you can make for breakfast, lunch, or dinner. Gently poached eggs in a chunky tomato mixture with bell peppers, onions and garlic. See the full recipe here.

cooked shakshuka recipe with garnish of parsley and mint

Put some Mediterranean favorites together on one large board for the ultimate breakfast or brunch. See more here.

Mediterranean Diet Breakfast Board with falafel, hummus, black olives, feta cheese and veggies, served on a board.

If you need a bit of an immunity boost or something green and refreshing, this green juice with celery, kale and green apples may be the ticket. See the full recipe here.

Green juice

### Mediterranean Diet Salads and Sides

This simple Mediterranean salad is the one I make most frequently. Cucumbers, tomatoes, and parsley, tossed in a bit of olive oil and citrus. See the full recipe here.

3-Ingredient Mediterranean Salad | The Mediterranean Dish. A quick, refreshing and delicious Mediterranean salad with fresh herbs and a light dressing of fresh lemon juice and olive oil. The best! See it on TheMediterraneanDish.com

This chunky and bright citrus avocado dip will surprise your taste buds in the best way possible. Rich avocados, combined with bright oranges, fresh herbs, feta and more. See the full recipe here.

Citrus Avocado Dip in Serving Bowl with a small wooden spoon

Quick roasted tomatoes with olive oil and fresh thyme. Add a sprinkle of feta, if you like. See the full recipe here.

Tomatoes roasted in oven placed in cast iron pan

Nothing like traditional Greek salad! Cucumbers, tomatoes, green peppers and onions with olives and creamy feta. No special dressing, just a drizzle of citrus and olive oil. See the full recipe here.

Traditional Greek Salad

The ultimate Mediterranean diet dip right here! Homemade creamy hummus with chickpeas and tahini. A few tricks make all the difference! See the full recipe here.

Hummus and vegetables

Such a simple and flavor-packed side of roasted veggies, prepared Italian Style. See the full recipe here.

Italian Oven Roasted Vegetables | The Mediterranean Dish. Simple and delicious oven roasted vegetables, the Italian way! Not your average side dish! These veggies will be your new favorite! Comes together in 20 mins or so. See the recipe on TheMediterraneanDish.com

Canned white beans beans, chopped veggies, and fresh herbs tossed together in one big bowl. No fancy dressing here, a squeeze of lemon juice and extra virgin olive oil is all you need! See the full recipe.

White Bean Salad with chopped vegetables and fresh herbs

This foolproof recipe gives you roasted cauliflower that are sweet, tender, and with just the right amount of char every single time (a few tips make all the difference.)  See the full recipe here.

Best Roasted Cauliflower with Cumin and Fresh Lemon

The quintessential Mediterranean salad! Tabouli or Tabouleh is made of very finely chopped vegetables, lots of fresh parsley and bulgur wheat, all tossed with lime juice and olive oil. See the full recipe here.

tabouli salad in a serving dish

Watermelon salad with cucumbers, creamy feta, loads of  fresh herbs, and a zesty honey-lime dressing. The perfect summer salad. See the full recipe here.

Mediterranean Watermelon Salad Recipe | The Mediterranean Dish. A light and fresh watermelon salad with cucumbers, feta cheese and fresh herbs. All dressed in a honey vinaigrette.

Chickpeas and loads of fresh veggies make the perfect Mediterranean-style chickpea salad. You can add a side of eggplant for a complete vegetarian lunch. See the full recipe here.

Assembled chickpea salad on platter

Crisp, tender baked zucchini with a golden crust of freshly grated Parmesan, thyme and oregano! See the full recipe here.

Baked Zucchini Sticks On plate with garnish of fresh parsley

My step-by-step tutorial will show you exactly how to make this silky, creamy, flavor-packed eggplant dip with tahini, garlic and citrus. See the full recipe here.

Baba ganoush in a bowl topped with parsley, toasted pine nuts, sumac and olive oil.

Fish sticks served with sauce for dipping

### Sandwiches, Soups, and Stews

Chicken shawarma pitas with the authentic flavors of the Middle East. There is a reason this recipe is so popular. See the full recipe here. And for a fun variation, you can make shawarma Salad bowls!

Homemade Chicken Shawarma | The Mediterranean Dish. Easy, healthy chicken shawarma recipe! With earthy spices, and an olive oil marinate. Recipe comes with sauces, salad etc. This flavorful shawarma is a hit every single time! See it on TheMediterraneanDish.com #shawarma #shawarmarecipe #chickenshawarma #mediterraneanrecipe #mediterraneandiet

Creamy red lentil soup, prepared Greek-style with with onions, garlic, and sweet carrots in a tomato-based broth. Infused with cumin, oregano, and rosemary. See the full recipe here.

Greek red lentil soup served in a bowl with a sprinkle of feta cheese on top. Crusty bread to the side

Delicate, almost creamy chunks of salmon tucked in a flavor-packed broth with potatoes, carrots and fresh dill. A splash of lemon juice brings it together. See the full recipe here.

Salmon soup in a bowl. A side of bread

My family’s secret recipe for the Best Authentic Falafel, made with chickpeas, fresh herb, and the right spices! See the full recipe with step-by-step tutorial here.

Falafel in pita pockets with garden vegetabiles and tahini

No cream needed to make a perfectly rich and tasty tomato soup! Layers of goodness and flavor in this easy vegan tomato soup, from fresh herbs like basil and thyme, to aromatics, sweet roasted carrots, and a couple warm spices.  See the full recipe.

Roasted Tomato Basil Soup in a large pot with ladle. Garnished with basil

This hearty stew of black eyed peas and veggies makes the perfect vegan meal. Wholesome and satisfying. And you’ll love the flavors! See the full recipe here.

Greek Vegan Black Eyed Peas Recipe with tomatoes and vegetables

Never have a dry salmon burger again! Thanks to a few simple tips, you can make super JUICY, flavor-packed salmon burgers every single time! See the full recipe here.

Mediterranean salmon burgers, assembled in ciabatta buns

A warm-your-belly spicy lentil soup with spinach. Find black lentils here to make this soup. See the full recipe here.

black lentil soup

Eggplant cooked to tender perfection with chickpeas, tomatoes and extra virgin olive oil. An easy and satisfying one-pot dinner. See the full recipe here.

Eggplant stew with chickpeas and tomatoes in Dutch oven

No may needed! This Mediterranean style tuna salad is loaded with crunchy veggies and fresh herbs and tossed in a bright Dijon vinaigrette. Load this tuna salad up on your favorite toast or pita pockets. See the full recipe here.

Mediterranean style tuna salad on a silver platter

The balance of sweet and savory flavors, coupled with the intensity of spices set this hearty vegetable stew apart from your average stew. A must-try! See the full recipe here.

Moroccan Vegetable Tagine Recipe | The Mediterranean Dish. A simple and succulent vegetable stew, flavored Morrocan-style with warm spices, aromatics, and dried apricots. The best vegetable tagine or vegetable stew you'll have. See it on TheMediterraneanDish.com #vegetablestew #tagine #mediterraneanfood #moroccanfood #veganrecipe #onepot

### Pasta and Grains

Your favorite pasta, tossed in extra virgin olive oil with garlic, loads of parsley and Mediterranean favorites like tomatoes, artichoke hearts and olives. Use whole wheat pasta if you like. See the full recipe here.

Simple Mediterranean Olive Oil Pasta | The Mediterranean Dish. A favorite and super light pasta dish where the sauce is quality extra virgin olive oil with garlic. Adding parsley, tomatoes and couple more Mediterranean flavors makes this dish the perfect lunch, side, or even light supper. An easy Mediterranean diet recipe. Find it on TheMediterraneanDish.com

Cooked pearl barley amps up my roasted veggies, turning them into a gloriously rich and satisfying dish by adding lots of volume and texture. Loads of flavor too! See the full recipe here.

Roasted vegetable barley

Master how to make couscous and you’ll have a tasty and quick side dish in 15 minutes or less. A few tips make all the difference. See the full recipe here.

couscous with fresh herbs and scallions

You’ll love the bold flavors thanks to simple ingredients like garlic, bell peppers, parsley, lemon zest, and a big sprinkle of Parmesan. Ready in 20 minutes. Use whole wheat pasta, if you like. See the full recipe here.

Tuna pasta with peas

You’ll love the bold flavors thanks to simple ingredients like garlic, bell peppers, parsley, lemon zest, and a big sprinkle of Parmesan. See the full recipe here.

Mushroom barley soup served in a blue dinner bowl

This is really way more than just a salad! loaded with nutrition and flavor from chickpeas, veggies, fresh herbs and a zippy lemon vinaigrette. Great as lunch or side. See the full recipe here.

Ingredients for Mediterranean pearl couscous salad in a large mixing bowl

With our without a little pasta, you’ll love this Italian Minestrone loaded with beans and veggies. See the full recipe here.

Minestrone soup in a pot with herbs and vegetables.

This simple, stove-top method makes the perfect rice every time. See the full recipe here. And you can also try lemon rice.

Lebanese Rice Recipe | The Mediterranean Dish. The perfect rice pilaf with olive oil, vermicelli pasta and toasted pine nuts. Recipe with step-by-step photos at The Mediterranean Dish!

### Fish and Poultry Dinners

Flaky, tender baked cod baked in a garlic and lemon sauce. See the recipe.

Greek-Style Baked Cod Recipe with Lemon and Garlic | The Mediterranean Dish. Easy, weeknight dinner! Baked cod, spiced Greek-style and baked with fresh lemon juice, olive oil and garlic. Takes 15 minutes or less in your oven! #greekfood #codrecipe #mediterraneanrecipe #bakedcod #bakedfish #onepandinner

Halibut fillet and veggies, tossed in a bright Mediterranean sauce with lots of citrus, olive oil, fresh garlic and spices, then baked for 15 minutes or so. Dinner is served!

One Pan Baked Halibut Recipe | The Mediterranean Dish. Halibut fillet with green beans and cherry tomatoes baked in a delicious Mediterranean sauce with garlic, olive oil and lemon juice. Comes together in less than 30 mins! See the step-by-step on The Mediterranean Dish.

Easy braised fish with chickpeas and loads of warm Moroccan flavors. See the full recipe here.

Braised cod fish in pan with Moroccan flavors. Moroccan fish

Easy baked chicken breasts, prepared Italian-style with tomatoes and fresh herbs. See the full recipe here.

Italian Baked Chicken with Tomatoes. Garnished with Basil and Parsley

Shrimp cooked in a light white wine and olive oil sauce with shallots, bell peppers, and tomatoes. So much flavor! See the full recipe here.

Mediterranean easy shrimp with bell peppers and shallots in skillet

Such a quick and easy dinner, but this juicy salmon will surprise your taste buds in the best way possible. See the full recipe here.

Lemon Garlic Salmon on Baking Sheet with Parsley Garnish and lemon slices

Simple, no fuss sheet pan chicken and vegetables with garlic and oregano. Takes one pan and 20 minutes to bake!

Sheet pan chicken and vegetables

The comfort of Italian flavors in one delicious fish stew cooked in a white wine-tomato broth with garlic, capers and more. See the full recipe here.

Sicilian Fish Stew Recipe | The Mediterranean Dish. Italian comfort in a bowl! My favorite! Fish fillet pieces cooked in a white wine and tomato broth with garlic, capers and more! Super easy and quick recipe. See it on TheMediterraneanDish.com

Tender, flavorful grilled chicken souvlaki are the perfect summer dinner with a bit of tzatziki sauce. See the full recipe here. And for an alternative, try Middle Eastern chicken kabobs.

This homemade chicken souvlaki recipe takes you to the streets of Athens! Complete with the best souvlaki marinade; instructions for indoor or outdoor grilling; and what to serve with your souvlaki. Recipe from themediterraneandish.com #greekfood #souvlaki #kebab #kabob #chickensouvlaki #chickenkabob #mediterraneanfood #mediterraneandiet #mediterraneanrecipe #grilledchicken

This quick grilled swordfish recipe takes on a delicious Mediterranean twist thanks to a simple olive oil marinade with fresh garlic and a trio of warm spices. See the full recipe here.

Grilled Swordfish Recipe with a Mediterranean twist | The Mediterranean Dish. Grilled swordfish infused with Mediterranean spices, fresh garlic, and good EVOO. One easy fish recipe that is every bit as flavorful and healthy. See the full recipe on TheMediterraneanDish.com

Saucy shrimp, prepared Greek-style in a tasty tomato sauce with feta and fresh parsley. See the full recipe here.

Easy Greek Shrimp with Tomato and Feta

Salmon kabobs, covered in a Mediterranean-style marinade with fresh garlic, olive oil, citrus, herbs and spices. See the full recipe here.

Mediterranean salmon kabobs served on a plate

Zucchini, onions, and bell pepper, paired with succulent shrimp, and protein-packed chickpeas come together in just one skillet. And you’ll love the bold Mediterranean flavors from spices, tangy lemon juice, and fresh herbs.

Mediterranean sauteed shrimp and zucchini with chickpeas, tomatoes and basil

This baked chicken and potato dinner is a winner every time. Juiciest chicken, tender potatoes, and loads of Greek flavors. See the full recipe here.

Greek chicken and potatoes garnished with parsley, olives and lemon slices

The simple sauce with chunky tomatoes and capers is what sets this baked fish apart. So tender and full of flavor. See the full recipe here.

Mediterranean Baked Fish Recipe with Tomatoes and Capers | The Mediterranean Dish. Easy, bright, flavor-packed baked fish, prepared Mediterranean style with spices, tomatoes and capers. From TheMediterraneanDish.com #healthyrecipes #fishrecipe #bakedfish #cod #halibut #glutenfree #seafoodrecipe #seafood #fish #mediterraneandiet #mediterranean #easyrecipe

I can’t wait to hear what you’ll be making form this list of Mediterranean recipes. Let me know in the comments below!

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5 from 23 votes

## 50+ Mediterranean Diet Recipes: Everyday Mediterranean Salad

Suzy Karadsheh of The Mediterranean Dish. In the kitchenSuzy Karadsheh



As you see in the roundup, Mediterranean diet recipes are easy and packed with flavor from vegetables, herbs, and all-natural ingredients. This simple Mediterranean salad recipe with tomatoes, cucumbers, and parsley, is an everyday recipe we eat often on the Mediterranean diet. That is why I am including it here for your convenience. You can change it up by adding feta cheese, chickpeas, or even a cup of cooked couscous to turn it into a meal!

Prep – 10 minutesmins

Cook – 0 minutesmins

Total – 10 minutesmins

Cuisine:

Mediterranean

Serves – 6people (up to)

Course:

Salad

### Ingredients      1x2x3x

- ▢ 6Roma tomatoes,diced (about 3 cups diced tomatoes)
- ▢ 1Large English cucumber,or hot-house cucumber, diced
- ▢ 1/2 to 3/4cupchopped fresh parsley leaves
- ▢ kosher salt,to taste
- ▢ 1/2tspblack pepper
- ▢ 1tspground Sumac
- ▢ 2tbspextra virgin olive oil,try a robust like Greek Early Harvest or Hojiblanca Spanish EVOO
- ▢ 2tspfreshly squeezed lemon juice

### Instructions

- In a large mixing bowl, place the diced tomatoes, cucumbers, and parsley. Season with kosher salt and toss. Set aside for 5 minutes or so.

- Add the sumac, olive oil, and lemon juice. Give the salad a gentle toss. Enjoy!

### Video

### Notes

- For best flavor, set the salad aside for a few minutes before serving. This will give the flavors time to meld.
- View the complete post for 50+ Mediterranean diet recipes
- Visit Our Shop for quality Mediterranean ingredients, including extra virgin olive oil, spices and more!

### Nutrition

Calories: 62.5kcalCarbohydrates: 4.8gProtein: 1gFat: 4.9gSaturated Fat: 0.7gPolyunsaturated Fat: 0.6gMonounsaturated Fat: 3.4gSodium: 7mgPotassium: 252.1mgFiber: 1.2gSugar: 2.6gVitamin A: 991.2IUVitamin C: 17.2mgCalcium: 22mgIron: 0.7mg

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I’m Suzy; born and bred right on the shores of the Mediterranean. I’m all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you’re here…

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### Comments

1. Barbara says:

June 21, 2024 at 9:38 am

I am looking for the recipe to marinate chicken thighs overnight and then grill.

1. TMD Team says:

   June 21, 2024 at 11:34 am

   Hi, Barbara! Our Greek Chicken Marinade recipe is perfect for this!

   Reply

2. Audrey stevens says:

June 12, 2024 at 12:42 pm

Look forward to receiving some lovely recipes

1. TMD Team says:

   June 12, 2024 at 2:29 pm

   Welcome to the community, Audrey!

   Reply

2. Bonnie says:

May 5, 2024 at 4:15 pm

My husband just had a heart attack and we’d like to try the Mediterranean Diet. Hot spices bother him. Any suggestions?

4. Lyman says:

March 17, 2024 at 8:21 pm

hello – I’m newly diagnosed Type 2 diabetic. Do you have any Mediterranean Diabetes Recipes?

1. TMD Team says:

   March 19, 2024 at 1:41 pm

   Hi, Lyman. While I’m sure we do have many recipes here that wold be considered diabetic-friendly, we’re not medical professionals, so we can’t advise on exactly which ones would be safe for you. In cases like this, we always recommend working with a registered dietitian or nutritionalist to plan an appropriate menu… someone who is familiar with your medical history.

   Reply

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a collage of 4 Mediterranean food pictures with text 50+ Mediterranean Diet Recipes

A picture of Suzy Karadsheh from The Mediterranean Dish

Welcome to The Mediterranean Dish!

The internet’s No. 1 website for modern Mediterranean recipes & lifestyle. I’m Suzy, cookbook author and creator. I was born and raised in the Mediterranean cosmopolitan city of Port Said, Egypt. Here, you will find easy, tested-to-perfection, wholesome recipes with big flavors from all over the Mediterranean. Reap the benefits of the Mediterranean diet no matter where you live!

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