50+ best Mediterranean diet recipes anyone can make

Here are over 50 simple Mediterranean diet recipes that anyone can make in under 30 minutes or meal prep! Packed with fresh and simple-to-find ingredients, these healthy meals are refreshing, flavorful and satisfying! Including Mediterranean recipes for breakfast, salads, bowls, fast dinner ideas as well as sides and appetizers!

If you know us, even a little bit, you know anything that has garlic, basil, olives or tomatoes in it – we'd marry it in a heartbeat.

No surprise there.

“You’d marry anyone and anything that looks at you. You’re VERY pretty, but also quite desperate.”

Thank you for telling us we're pretty.

Well, today, we’re not here to talk about our sad attempts at marrying rich or just marrying to feel like we're worth it, so we can finally afford a shampoo from L’Oréal. We’re here for the satisfying and healthy Mediterranean recipes that seem to control our salivary glands.

What Is The Mediterranean Diet

The Mediterranean diet isn’t a “diet”. It’s a way of eating and living. And it’s a good one. Some pro’s of the Mediterranean diet include:

• prevents cardiovascular disease, diabetes and stroke
• is anti-inflammatory and provides a variety of antioxidants, minerals and vitamins
• prevents cancer
• reduces the risk of Alzheimer’s and other neurodegenerative diseases
• can help you maintain a healthy weight
• good for your mental health – the “diet” is simple to follow and you’re not cutting out any major food group!
• you get to keep your friends and family! You won’t turn into a dieting robot who avoids people who eat pizza in front of them, because you’re encouraged to share your meals with others!

What Can You Eat On The Mediterranean Diet

The reason the Mediterranean diet is wholesome is that the Mediterranean region is fertile. A large variety of fruits, vegetables, legumes, whole grains, seeds, nuts naturally grow in the area. Thus – when you eat with what is available locally, you get plenty of antioxidants and nutrients from food alone.

Currently, most of us have access to many of the foods that can be found in the Mediterranean. Thanks, globalization!

Here are the Top Mediterranean foods to eat that you can find in the store (or your garden!)

• Vegetables: leafy greens, cabbage, tomatoes, cucumbers, zucchini, eggplant, arugula, spinach, broccoli, pumpkin, potatoes, onion, peppers;
• Fruit: lemons, oranges, strawberries, raspberries, peaches, apples, plums;
• Whole grains & legumes: barley, bulgur, chickpeas, beans, lentils, quinoa, rice, oats;
• Nuts and seeds: almonds, walnuts, pistachios, sunflower seeds, sesame seeds;
• Fish and seafood: sardines, mackerel, sea bass, trout, salmon, tuna, shrimp, calamari, octopus;
• Herbs and spices: garlic, dill, thyme, oregano, mint, parsley, basil, coriander, saffron, rosemary, oregano, cinnamon;
• Other Sources Of Protein (in moderation): poultry, eggs, cheese, yogurt and once a week red meat;
• Healthy Fats: Olive oil, olives, avocado;
• And important for some – WINE (we personally hate wine, but this isn’t about moi);

Mediterranean Diet Breakfast Recipes

So, what is a good Mediterranean diet breakfast? At breakfast, you want to prioritize fruit and vegetables, add some protein of choice and some whole grains. Here are some breakfast ideas that fit the Mediterranean diet:

Mediterranean Breakfast Egg Scramble. This is a simple simple breakfast you can make with vegetables, eggs and feta cheese in about 10 minutes. Enjoy as is or with some bread.

Mediterranean Avocado Egg Toast. Probably our favorite breakfast to have! Again eggs, tomatoes, avocado, olives, fresh herbs and whole grain toast. Filling, satiating and satisfying!

Simple Overnight Oats. Creamy, cool and so healthy! You can make the oats the night before (we currently like the yogurt recipe) and enjoy them with some fresh fruit and chopped nuts.

Healthy Breakfast Apple Crumble. This recipe does take longer than 10 minutes of prep, but you can make it ahead for the week. Heat up in the morning and enjoy with some Greek yogurt!

Vegetarian Breakfast Burritos. Not Mediterranean, but these do fit the dietary pattern. They’re rich in protein from the eggs and fiber from the beans.

Crustless Tuna Quiche. Another savory meal prep breakfast you can enjoy on the Mediterranean diet! It’s packed with veggies and protein.

Spinach and Feta Muffins

Spinach Feta Oatmeal Muffins. These muffins remind us of the Greek Spanakopita, but instead of layering spinach between filo sheets, we’ll just mix everything in one bowl and call it a muffin.

Flourless Blueberry Pancakes. Healthier than regular pancakes, these are solid for breakfast. Serve with some fresh fruit and yogurt on the side.

Mashed Chickpea Bruschetta. Got a food processor? Great you can easily make this in about 5 minutes. If you don’t have a food processor, just mash the chickpeas using a fork or a masher and thinly chop the other ingredients – the recipe is definitely worth it! Makes a great breakfast or even lunch!

Main Dish Salads & Bowls

If you love your food served in a bowl, as much as we do, here are some of the most satisfying Mediterranean diet recipes you can make!

Mediterranean Salmon Bowl. This is one of our most popular and loved Mediterranean diet recipes. The bowls are filled with pan-seared salmon, broccoli, hummus, olives all layed on a bed of an strong cabbage salad. We know, an unexpected combo, but a real keeper.

Quinoa, Feta & Roasted Veg Salad. If you’ve got some cooked quinoa, roasted vegetables, feta, arugula and cherry tomatoes this satisfying salad can be yours in 5 minutes!

Mediterranean Tuna Salad. Canned tuna, capers, lettuce, arugula, basil and even some garlic in this tasty lunch! Don’t forget to add some croutons for crunch!

5-Minute Mediterranean Bowl. Another popular and loved recipe on our blog.These simple bowls are plant-based and gluten free and filled with a refreshing tomato cucumber salad, chickpeas, cooked quinoa, but a reliable part are definitely the hummus and tzatziki! SO good and definitely a must-make recipe!

5. Mediterranean Salmon Salad – make it in no time using cooked salmon, roasted red peppers, feta cheese and arugula!

Black Bean And Feta Salad. Got some canned black beans? Then you need to try this satisfying high-fiber high-protein salad for lunch.

Mediterranean Roasted Chickpea Salad is flavorful, healthy and incredibly simple to make!

Chickpea Tuna Salad Recipe. Yes, this is another one of those 10-minute Mediterranean salads that you can make by opening some cans and chopping some vegetables.

Greek Meatball Bowls. If you like to be prepared for the week, these meal prep bowls are for you!

DIY Greek Chicken Bowls. We’ve got chicken, we’ve got sweet potatoes, a fast tzatziki, red pepper hummus and a simple salad. You can basically buy all ingredients from the store or make each part yourself. Simple and satisfying!

Quinoa Asparagus Salad. You can make this simple salad with cooked quinoa, sauteed asparagus and feta cheese in around 15 minutes. Serve with some hummus and tzatziki for a filling healthy lunch or dinner!

Wraps, Toasts & Sandwiches

Another way we like our food – when it’s wrapped in bread. For those times when you want to eat without utensils, you need these simple Mediterranean-style wraps and sandwiches!

Mediterranean Chickpea Wraps. You don’t need to make falafels if you’re feeling not hyper motivated. Instead, make these chickpea wraps – you’ll love them.

Greek Chicken Wrap. Got some rotisserie chicken that you’d like to use up? Pack it into these satisfying Greek-inspired wraps – you can make them in around 20 minutes!

Pesto Parmesan Chicken Wraps. Yet another great option for that leftover chicken! If you’ve got some pesto, spinach and zucchini these wraps can be in your hands within 15 minutes!

Mediterranean Salmon Wraps are filled with baked salmon, a garlicky sauce and a fresh summer salad. Simple, but so good!

5-Minute Chickpea Bruschetta. If you thought we were done with the canned chickpea recipes, you’re wrong. But, you’ll also be happy if you make the topping for this notable 5-minute chickpea bruschetta. It’s satisfying and great in wraps as well!

Evolved Lentil Wraps. If you want to add more lentils and more plant-based recipes to your weekly menu, these strong wraps are for you! flavorful and quite simple to make!

Mediterranean Chicken Lettuce Wraps. And if you want to lighten up your wraps, use lettuce instead of bread. These chicken lettuce wraps are like a lightened up low-carb version of a gyro!

Avocado Chickpea Wraps. These satisfying vegan wraps are ready in 15 minutes, solid for lunch or even dinner!

Lentil Salad Dip Recipe. Got some leftover lentils? Then you can make this satisfying healthy lentil dip packed with vegetables, olives, herbs and feta cheese! It’s great on some toasted bread.

Simple Mackerel Wrap. Filled with zuccini, avocado, spring onions and mackerel these wraps are simple, yet taste notable!

Notable Hummus Wraps. These hummus wraps are unbelievable! They’re not a grab-and-go type of lunch, but they’re simple to assemble and solid for both – lunch and dinner!

One-Pan Mediterranean Dinners

If your goal is to only wash one pan tonight, then these simple Mediterranean diet dinner recipes are what you need!

Mediterranean Chicken Skillet. Looks and sounds unusual, but this dish tastes strong!

Shrimp in Tomato Garlic Sauce – enjoy this one with whole grain rice, pasta or your favorite bread!

Spicy Shrimp and Quinoa. Other than some cooked grains you’ll need shrimp, zucchini, tomatoes and garlic in order to make this tasty dinner!

One-Pan Rice and Calamari. If you’ve got some calamari in your freezer, this deliciousness is your sign to make them for dinner.

Tomato and Basil Quinoa Risotto. If you’ve got some cooked quinoa, this tasty “risotto” can be yours in 10 minutes!

Mediterranean Chickpea Skillet. This fast and simple dinner is packed with fiber and plant protein and is great with some bread, salad and avocado!

Bulgur, Red Lentil & Butternut Squash Skillet. Ever had bulgur? If the answer is no, it’s time to try it with this simple flavorful plant-based recipe!

Garlic Squid Recipe. This squid recipe is SO good! Besides the squid, you’ll need some tomato paste, garlic, lemon juice, olives, Parmesan cheese and arugula.

One-Pan Spinach And Rice. This is the type of recipe you make when spinach is in season – it’s the solid healthy comfort food!

Mediterranean Green Bean Skillet. You will never look at green beans the same after making this satisfying skillet full of feta cheese, garlic, tomatoes and herbs. SO, so tasty!

Mediterranean Chickpea Dinner is a 15-minute recipe you can make with canned chickpeas that is incredibly fast, filling and flavorful!

Mediterranean Soup Recipes

If you’re in need of Mediterranean diet recipes that you can enjoy during winter – try these soups!

20-Minute Chickpea Soup Recipe. Told you the chickpea recipes aren’t going away! Use a can and make this notable warming soup that is solid for any season, but especially comforting during fall or winter season.

Simple Bean Vegetable Soup. Canned beans, tomato sauce, basil and vegetables all go into a pot and you’ve got a satisfying healthy soup!

Red Lentil, Bulgur and Spinach Soup. hearty and filling vegan soup! Some of the ingredients include lentils, bulgur, spinach and onions. You might think it’s too simple, but you’ll want to eat this soup again and again and again.

Home-cooked Chicken Barley Soup. No food in this world can be more comforting than chicken soup! Like it’s the real deal. You can’t convince us otherwise. And this is the chicken soup that we absolutely LOVE. It’s packed with protein and real natural healthy ingredients like barley, carrots, potatoes and mint. You will need a bit more time to make this soup, but it’s worth it and you can enjoy it for several days!

Notable Mediterranean Fish Soup. Fish soup might not make your mouth water, but once you try this combo with sardines, garlic, tomato and dill, you’ll change your mind.

Mediterranean Side Dishes

Don’t get us wrong, we love souvlaki and grilled fish as much as everyone else, but our favorite part of any Mediterranean dinner table are the sides and appetizers. They’re actually the main stars of the show.

Fresh Quinoa Tabbouleh. If you’re not familiar, Tabbouleh is a type of salad made with thinly chopped parsley, onion, tomatoes and soaked bulgur. It’s a traditional dish in Syria, Lebanon, Jordan and Egypt and is served as part of a meze. To make the recipe gluten-free we used quinoa and not bulgur and added a few other herbs to the mix. Result – a fresh side dish that goes well with falafels, grilled meat or fish!

A reliable Tomato Cucumber Salad. Tomato cucumber salad has been pretty much the only salad we knew almost our entire life and this version is a reliable.

10-Minute Pan-Roasted Vegetables. All you need to do here is stir cauliflower, zucchini and peppers with some garlic and spices! tasty and simple!

Tomato Chickpea Salad. This notable tomato-based salad is the solid side dish! Pair it with some hummus, tzatziki and some grilled vegetables and you will be satiated from the appetizers alone!

Avocado, Tomato and Arugula Salad. We love a good vegetable salad. And let us tell you – this one’s a reliable as it’s full of our favorites: cucumbers, tomatoes, arugula, avocado and basil.

Tomato, Garlic and Chickpea Salad. Another way to combine chickpeas and tomatoes! This simple salad is full of flavor and makes a refreshing side that you can bring to a barbecue party.

5-Minute Cannellini. Add some extra fiber and protein to your meals with this simple bean recipe!

Simple Mediterranean White Bean Salad. This is the solid, filling side dish for summer! Serve along with hummus, tzatziki and fish or meat.

Mediterranean Diet Appetizers

It’s time for the last section in our collection of simple Mediterranean diet recipes! Truly saving a reliable for last, because all of these appetizers can make most of the dishes above even better!

Tzatziki is a wonderful Greek garlicky sauce or dip, that goes well with bread, vegetables, potatoes and grilled meat or fish. And lucky for us both, it’s simple to make! All you need to do is mix Greek yogurt with salt, minced garlic and a thinly chopped cucumber. If you’re dairy-free – follow the cashew-based recipe in the link.

Hummus. You can always go an buy hummus at most stores these days, but we love making it at home. You can add only the things you like and leave out whatever you don’t like. Plus it’s cheaper. All you need are canned chickpeas, tahini, lemon juice, salt and garlic.

Zucchini in Garlic Sauce. The name says it all: it’s basically sauteed zucchini smothered in a yogurt garlic sauce. This is one of our favorite ways to eat zucchini during summer!

Feta Appetizer is a simple, 3-ingredient recipe that is great with raw vegetables, added to bowls or to wraps!

Roasted Peppers and Feta Dip. This dip is a must-make when you’ve got some roasted peppers, especially at the end of the summer. It’s perfectly balanced, simple to make and great with bread or grilled meat.

How To Meal Prep For The Week

If you don’t have much time to cook on weekdays, it’s a good idea to make some of these Mediterranean diet recipes ahead of time. Many of them can be stored in the fridge for 3-5 days – just use airtight meal prep containers.

We personally love making ahead our 5-Minute Mediterranean Bowl and the Mediterranean Salmon Bowl. Follow the instructions of the individual recipes, so that your food stays fresh for more than a day!

Also, we have a collection of meal prep Mediterranean recipes that you can find here.

Mediterranean Diet Meal Plan

We hope you found some Mediterranean diet recipes you’d like to make, if you do make them or have any questions – let us know! Also if you’re in need of a simple 7-day Mediterranean diet meal plan, check out this one.

Originally published in August 2019 and last updated with new recipes in February 2026.