This list of 50 Mediterranean Diet recipes includes breakfast, lunch, and dinner to make it easy to incorporate this eating lifestyle named “The Best Diet of 2024” into your weekly menu.
Just as we set our sights on eating better with the New Year, it’s been reported the Mediterranean Diet is the best diet of the. year. According to ratings from the U.S. News & World Report, this science-backed diet has been rated the best overall diet for 7 years in a row. The Mediterranean Diet is a centuries-old way of eating, common in countries like Greece, Italy, and Spain for long-term health and wellness instead of a quick weight loss fad that never seems to last. Unlike other diet plans, the Mediterranean Diet doesn’t prescribe prohibitive restrictions or eliminations. It’s more inclusive, more even-keeled, easier to follow, and thus more sustainable. And the ingredients make meals vibrantly delicious! It’s the only diet I’ve been able to follow without feeling like I’m missing out on all the good foods and flavors. If you haven’t yet, it’s time to give this eating lifestyle a try.
The Best Diet of 2024: Mediterranean Diet Plan 411
The diet is more about portion control, balance, and making good choices in eating more real food. The main guidelines of what you eat can easily be modified for vegetarian and vegan lifestyles, and I find the ingredients and philosophy incredibly easy to adopt into my daily eating:
- Eat more: Plant-based foods, Vegetables and leafy greens, fruits, nuts, whole grains, dairy (Greek yogurt and naturally low-fat hard cheeses or ricotta), beans and legumes, olive oil and healthy fats, seafood, poultry, eggs, herbs and spices, and even wine
- Eat less: Red meat
- Avoid: Processed foods, added sugars (candy, soda, ice cream, sugary desserts), refined grains (white bread), anything labeled low-fat or diet or with ingredients you can’t read
Health Benefits of Following a Mediterranean-Style Diet
There are several health benefits to following a Meditteranean diet, such as:
- It may reduce the risk of heart disease and stroke
- The diet may help prevent certain types of cancer
- Could help prevent cognitive decline and Alzheimer’s Disease
- The diet may help with weight loss and weight management
- It can help improve blood sugar and could help prevent Diabetes
- The diet’s emphasis on omega-3 fatty acids could help aid those experiencing auto-immune diseases (due to the anti-inflammatory properties of foods rich in omega-3s)
50 Mediterranean Diet Recipes
After looking through my recipe archives I realized I’ve been enjoying the Mediterranean Diet lifestyle for years. Here’s a list of 50 favorite Mediterranean diet-inspired recipes I love, that I know you’re going to want to try too.
**FRIENDLY DISCLAIMER** When created, these recipes weren’t intended to be part of a diet program. The nutritional information for each recipe may not be provided. Please practice practical portion control when enjoying.
Mediterranean Diet Breakfasts
The best way to start your day isn’t just with breakfast, but a Mediterranean-style breakfast.
David commented: “I just tried this. It tastes terrific and it’s super easy to make. I’m going to make another one right now. Thanks!”
These healthy Mediterranean mini frittatas are so easy to make and perfect for busy mornings on the run and are even great for snacks.
Janet commented: “As soon as I found this recipe, I had to try it. It was so yummy! Thanks for sharing!”
Rebecca commented: “Great frittata, it was quick to prepare and has outstanding flavor.”
This Mediterranean breakfast strata with sun-dried tomatoes, artichoke hearts, kalamata olives, mozzarella, and Parmesan is versatile and so easy to make.
This hearty, filling slow cooker egg casserole recipe with Mediterranean flavors, goat cheese, and prosciutto is simple to put together and can be assembled the night before so it’ll cook while you sleep!
Mediterranean Salads and Sides
Helen commented: “Incredible salad recipe that my husband adores. We will definitely be holding on to this one!!! Full of flavor and very filling.”
Maureen commented: “Made this for a second time and love it. I used baby kale this time – otherwise I like it exactly with the ingredients you have listed. Enjoyed it with crusty bread on the side. I will be making this in the future. Thank you!”
Elena commented: “I can not get enough of this salad. It has become a staple in my home. I love love this salad! Thank you.”
Dress up the traditional Italian Caprese salad recipe with fresh, peppery arugula and creamy avocado for more great flavors and textures.
Jessica commented: “Hey! Thanks so much for sharing such an amazing recipe! I have made it twice in less than a week. I just made it for my mother-in-law who loves it also. I love when healthy food also tastes good. I don’t know if anyone still does whole 30’s, but it’s totally whole 30 compliant. I always feel like I am being healthier when my meals are whole 30 compliant. Thanks again!”
Annie commented: “I keep coming back to this recipe and always wonder why I don’t make it more. So simple and so delicious for the whole family.”
Suzanne commented: “I made this recipe exactly as written, except 1 cup veggie broth and 1 cup of water, and it was delicious!! We also grilled some fish and it was a fabulous dinner! My husband loved it too! I’ve been following recipe girl for quite some time, but this got me really excited about her cookbook.”
Diana commented: “I made this salad to go with the Best Greek Chicken Marinade recipe and it complemented the chicken beautifully. My husband and I both loved the freshness and brightness of the vegetables in the dressing and the addition of avocado is genius! A+!”
This autumn couscous salad with butternut squash, fennel, dried cranberries, currants, and sage makes a great light and healthy lunch, or can even be enjoyed as a side dish.
Janet commented: “This was amazing! Great for a Sunday lazy dinner, or a quick week night meal. The flavors married perfectly with enough crunch and texture to satisfy. Thank You for easy peasy and perfect!”
Carol commented: “Made this twice within 3 days I was so in love with it!! Tastes like summer and is so refreshing while we are all under this “heat dome” Brava!!!”
Megan commented: “This salad is so simple and delicious. I love the vinaigrette! It’s so perfect with the arugula.”
This healthy Mediterranean quinoa salad with feta makes for a simple lunch or dinner, thanks to pantry staples like chickpeas, roasted red bell peppers, and Kalamata olives, and is a light but filling vegetarian meal.
Sonja commented: “So impressed with this recipe! I never comment on recipes but for this one I had to. Simple and delicious. I used cheese tortellini for the pasta, and minced olives. Seriously could eat this everyday. Thanks so much for the recipe!”
Quinoa, chickpeas, and pistachios add protein and healthy fat to this seasonal kale salad, making it a favorite side dish or healthy vegetarian main meal.
Making a salad for a crowd doesn’t get any easier than adding all the antipasto toppings like olives, pickled veggies, artichokes, pepperoncini, salami, salumi, prosciutto, pasta, and mozzarella balls to a big pile of lettuce for an Italian salad everyone will love.
With the addition of whole wheat noodles, this classic Mediterranean Greek pasta salad with artichokes and olives just got a healthy upgrade.
Nancy commented: “I make this salad on a regular basis, it’s quick and simple and everyone loves it!”
This classic tabbouleh recipe gets a boost of protein thanks to healthy quinoa, for a nutritious and refreshing Mediterranean salad that’s great for a meal or as a side dish.
Mediterranean Soups and Sandwiches
These filling soups and sandwiches are perfect for healthy lunches or dinners and always hit the spot.
This Italian chicken wrap is stuffed with the most flavorful ingredients like roasted red peppers, arugula, kalamata olives, tomatoes, and provolone cheese, and is such a delicious, easy lunch.
This healthy spin on classic Italian Wedding Soup is made lighter with turkey meatballs, white beans, and plenty of kale, all in a light and comforting broth.
Grilled rosemary bread is a delicious base for this grilled chicken caprese sandwich. It features fresh buffalo mozzarella, basil, farmer’s market tomatoes, and a balsamic reduction for a classic flavor combination you just can’t beat.
D commented: “My favorite soup in the entire world! Everyone thinks I know how to cook now. Thank you!! Will be something stored in my recipe book forever.”
Whether it’s a celebratory lunch for a crowd or just a quick bite for one, this avocado caprese wrap is light and healthy, yet perfectly filling.
Jessie commented: “I had my doubts when I saw this recipe. I always used mayonnaise, but I want to stop using processed food. This was an unexpected surprise. Very good and don’t miss the mayo at all.”
Mediterranean Diet Dinners
From juicy grilled chicken to the yummiest, most colorful grilled veggie bowl, these satisfying Mediterranean-inspired dinners are ones you’ll keep coming back to.
Julie commented: “This is one of my favorite recipes! I make it often…tons of flavor and simple to make.”
Heather commented: “Made this tonight for dinner and it came out awesome! Threw in some Asparagus too and loved it! Thanks for such a great recipe!”
Jamie commented: “SO SO SO good and easy!! New family favorite!! Thank you!!”
Mindy commented: “This is by far the easiest and greatest chicken marinade. It is foolproof and delicious. I am hardly a good cook and every time I make this chicken( which is once a week) it comes out tender and flavorful. Please post more recipes using Greek yogurt. It does wonders for chicken!!”
Kerry commented: “This recipe is a staple in my house. Sometimes I use asparagus or Brussels sprouts instead of broccoli, just depends on what I have on hand or is in season at the store. I always make extra marinade and set some aside (before putting it on the chicken) to drizzle on top of the finished bowl. And the tip about putting the towel over the quinoa pan to absorb extra moisture…genius. LOVE, LOVE, LOVE this recipe!!”
Ana commented: “Delicious and easy recipe! Loved the flavors. I paired this with your parmesan zucchini recipe for a complete meal. Thanks for sharing!”
Melanie commented: “We made this tonight and it was shockingly delicious!! Great flavors. YUM!”
Nancy commented: “Great recipe! I made this last night exactly as directed. The whole family loved it and will be making it again next week.”
Boneless, skinless chicken breast marinated in the traditional Greek flavors of lemon, garlic, and oregano then threaded on skewers with a few veggies makes these grilled chicken kebabs an easy and healthy weeknight dinner winner.
Mediterranean flavors of roasted red peppers, artichoke hearts, capers, and feta cheese mix with a hint of cream and garlic to make a light sauce in this easy pasta dish.
JPC commented: “I made it as written, but I used homemade pesto and added 4 garlic cloves minced and put on top of each piece of chicken before it was baked. It was absolutely delicious!! I served it with baked potatoes and fresh sautéed green beans and a nice Sauvignon Blanc.”
Greek flavors inspire citrus-infused chunks of chicken thanks to a tart marinade that keeps the chicken juicy with a lemony punch.
Marianne commented: “Hi, I’m new to your website. I actually got five big burgers out of this recipe. The first one I made was a little bland, so the next time I salted and peppered one side before frying. Then I topped it with sliced kalamatas, tomatoes and lettuce. It was fabulous! I will definitely be making these again. Thanks for a delicious recipe.”
This healthy Greek-inspired shrimp recipe in a saucy tomato base with feta can be cooked and served as a one-pot skillet dinner, or in a baking dish as a fast and easy-to-make appetizer that’s the first thing to disappear.
Alisanne commented: “This dish was fantastic! Full flavored, easy to make, and beautiful to serve. My husband is extremely picky, and it’s a joy to find another delicious dish to add to my list of “must have” dinners. Thank you! #FAN.”
Ana commented: “Made this today and we loved it. I used 4 chicken breasts instead of chicken thighs and 1 teaspoon of dried thyme as the grocery store was out of fresh. This is a great healthy and tasty dish. Thanks for sharing!”
With bright colors and bold flavors, these easy appetizers are a surefire way to please company.
This easy-to-make 5-ingredient Greek yogurt tzatziki sauce recipe is not only great with grilled meats, fish, and gyro sandwiches, but makes a terrific, healthy dip for vegetables of every color.
Garlicky poached shrimp, sun-dried tomatoes, capers, and feta cheese top a simple bruschetta with balsamic glaze to make this easy but elegant appetizer recipe.
Liz commented: “I rarely comment on recipes but this was easy and delicious for the whole family! I served it over egg noodles and a side of steamed broccoli (got that idea from another comment above). It sounds good over an avocado salad as well. Definitely a keeper!”
More Healthy Recipes You Might Want to Try Too
- 14 Days of Healthy Breakfast Recipe Ideas
- 20 Healthy Dinners to Make In the Instant Pot
- 20 Recipes You Can Make with a Can of Beans
- 10 Good-for-You Grains You Should Be Cooking With Right Now
- 25 Super Healthy Bowl Recipes
If you make this recipe, please let me know! Leave a ⭐️⭐️⭐️⭐️⭐️ rating on this recipe below and leave a comment, take a photo and tag me on Instagram with #foodiecrusheats.
Mediterranean Quinoa Salad
- 1 ½ cups dry quinoa
- ½ teaspoon kosher salt
- ½ cup extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 2 garlic cloves , pressed
- ½ teaspoon dry basil , minced
- ½ teaspoon dried thyme , crushed between your fingers
- kosher salt and freshly ground black pepper
- 3 cups arugula
- 1 15 ounce can garbanzo beans , drained
- 1 small jar roasted red bell peppers , drained and chopped
- ¼ cup Kalamata olives , pitted and roughly chopped
- ¼ cup crumbled feta cheese
- Cook the quinoa according to package directions with ½ teaspoon salt added to the water. Cool completely.
- Mix together the olive oil, balsamic vinegar, pressed garlic, basil and thyme. Whisk until well combined. Season with kosher salt and freshly ground black pepper and set aside.
- To a large serving bowl, add the quinoa, arugula, garbanzo beans, roasted red peppers, Kalamata olives, and feta cheese.
- Drizzle with the dressing and garnish with basil. Season to taste. Serve at room temperature.
- You can cook the quinoa in advance, then prep and store the remaining ingredients in separate containers until you're ready to assemble this salad. I don't recommend tossing everything together too far in advance, otherwise the arugula will wilt.
Get more info on the Mediterranean Diet here. Here’s to more real good real food! Cheers! XO, Heidi
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