20 best mediterranean recipes

by Daphney Doyle Published 1 year ago Updated 5 months ago

What foods can you eat on the Mediterranean diet?

“This comes from the islands where research shows that people are dying from old age rather than heart disease or complications from things like diabetes,” said Amanda Allen, a registered dietician at Hy-Vee. This diet is big on fruits and vegetables.

What is the healthiest Mediterranean Food?

The main components of Mediterranean diet include:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats
  • Weekly intake of fish, poultry, beans and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat

What are the best Mediterranean diet recipes?


  • Slice the cucumbers and chop the tomatoes into small pieces. Place them in a large bowl. Add in the sliced red onions, olives, artichokes and parsley. Stir to combine.
  • Make the dressing by mixing the olive oil with lemon juice, sumac, garlic, salt and black pepper.
  • Pour the dressing over the salad and mix to combine. Serve immediately.

What is the most popular Mediterranean Food?

Top Mediterranean Dinner Recipes & Entrees

  • Baked Lemon Garlic Salmon. Perfectly tender, flaky baked salmon with a homemade lemon and garlic sauce. ...
  • Greek-Style Eggplant Recipe. ...
  • Chicken Shawarma. ...
  • Easy Baked Fish with Garlic and Basil. ...
  • Greek-Style Baked Cod with Lemon and Garlic. ...
  • Baked Chicken Drumsticks. ...
  • Shrimp Pasta. ...
  • Moroccan Vegetable Tagine. ...
  • Spanakopita. ...
  • Chicken Souvlaki. ...

More items...


What is the most famous Mediterranean dish?

20 Best Mediterranean Foods1 – Pita.2 – Moussaka.3 – Greek Salad.4 – Baklava.5 – Dolmas.6 – Borek.7 – Mezze.8 – Fattoush Salad.More items...•

What is a traditional Mediterranean dish?

Mediterranean food is incredibly popular: pasta, pizza, sausage, wine, gyros, kebab, and falafel can be found just about everywhere.

What is a typical Mediterranean lunch?

The Mediterranean diet focuses on fresh vegetables, whole grains, olive oil, fish, beans, and eggs. A chicken wrap with apples and nuts is a filling Mediterranean-inspired lunch. Almond-stuffed dates are a sweet and crunchy way to get protein and fiber.

What are the main foods in a Mediterranean diet?

The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet.

What foods are not allowed on the Mediterranean diet?

While the Mediterranean diet is not a strict diet plan, foods that are generally not allowed on the Mediterranean diet include:Processed red meats. Hot dogs. ... Heavily processed foods. Frozen meals that have a lot of sodium. ... Refined grains. ... Alcohol (other than red wine)Butter.Refined, processed, or hydrogenated oils.

Which country has the best Mediterranean food?

Greece. It sounds cliché, but you really can't go wrong with Greek food. The Mediterranean diet is considered one of the healthiest in the world.

What cheese is OK on Mediterranean diet?

Cheese & Yogurt Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

What is the healthiest Mediterranean food?

This article discusses 13 traditional Greek foods that are super healthy.Hummus. Hummus is a popular dip or spread throughout the Mediterranean and Middle East. ... Melitzanosalata. ... Tzatziki. ... Dolmades. ... Gigantes plaki. ... Avgolemono. ... Fakes soupa. ... Souvlaki.More items...

Can you eat oatmeal on Mediterranean diet?

Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal. Consider making it with honey, diced apples and chopped walnuts.

What is the number 1 vegetable to avoid?

Strawberries top the list, followed by spinach. (The full 2019 Dirty Dozen list, ranked from most contaminated to least, include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.)

What are the 3 foods to avoid?

Corey's Pick of 3 Worst Foods to Never EatFrozen Pizza. Many of the available frozen pizza options are high in calories, sodium, sugar and saturated fat and low in other beneficial nutrients, the Mayo Clinic RD said.Regular Soda. ... Processed Meats. ... Highly Processed Deli Meats. ... Sugary Coffee Drinks. ... Sugary Cereals.

What bread can you eat on Mediterranean diet?

Whole grain breadsYou can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals. Whole wheat pitas are a healthier option as they are usually lower in calories.

Dijon Salmon with Green Bean Pilaf

In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.

Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette

In this quick vegetarian dinner recipe, you can skip boiling the gnocchi--they'll cook through while roasting on the sheet pan with the rest of the ingredients. If you can't find Meyer lemons, use 1 small regular lemon in Step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in Step 4.

Greek Chicken with Roasted Spring Vegetables & Lemon Vinaigrette

This Greek-inspired chicken and vegetable sheet-pan meal is bursting with flavor. The chicken is coated in a mayonnaise and bread crumb mixture, roasted alongside asparagus, cremini mushrooms and grape tomatoes and then served with a lemon-feta vinaigrette.

Caprese Stuffed Portobello Mushrooms

We've taken the key ingredients of the popular caprese salad--tomatoes, fresh mozzarella and basil--and piled them into portobello mushroom caps to make a delicious and satisfying vegetarian main dish.

White Bean & Veggie Salad

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Greek Roasted Fish with Vegetables

This dish is packed with flavor and fits perfectly into a Mediterranean diet.

Mediterranean Cabbage Soup

This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you'll be enjoying this quick healthy soup in no time.

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top.

Greek Stuffed Portobello Mushrooms

A mixture of tomatoes, spinach, feta, olives and fresh oregano gives portobellos a Mediterranean vibe in this healthy stuffed mushroom recipe. Serve these along with chicken, fish or tofu as a super-satisfying side dish, or add a hearty salad and make them the centerpiece of a vegetarian dinner. Source:, July 2019

Spinach & Egg Scramble with Raspberries

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories. Source:, December 2018

Easy Italian Wedding Soup

Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling. Source: EatingWell Magazine, January/February 2019

Garlic Hummus

This classic hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités. Source:, December 2016

Simple Grilled Salmon & Vegetables

Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa. Source:, July 2018

Pesto Pasta Salad

A creamy pesto sauce turns this simple pasta salad into a delightful dinner. Adding broccoli to the pasta cooking water just before the pasta is done is a convenient way to briefly cook it so that it turns a vivid shade of green and softens slightly. Source:, June 2018

Get inspired by Greek, Tuscan and Moroccan flavors. You'll find fresh vegetables and herbs in these delicious Mediterranean recipes

Get inspired by Greek, Tuscan and Moroccan flavors. You'll find fresh vegetables and herbs in these delicious Mediterranean recipes.

Feta Shrimp Skillet

On our honeymoon in Greece, my husband and I had a dish like this one. I tried to re-create the flavors in this recipe when we got home. When I make it now, it brings back such wonderful memories. —Sonali Ruder, New York, New York

Double-Duty Chicken with Olives & Artichokes

My grandmother came from the region around Seville, Spain, where olives are produced. They get a starring role in her scrumptious chicken. —Suzette Zara, Scottsdale, Arizona

Greek Beef Pitas

A local restaurant that's famous for pitas inspired me to make my own Greek-style sandwiches at home. Feel free to add olives if you'd like. —Nancy Sousley, Lafayette, Indiana

Spanakopita Pinwheels

I'm enthralled with spanakopita, and this spinach and feta pinwheel recipe was a quick and easy way to enjoy it. I have used this for teacher get-togethers and family events. —Ryan Palmer, Windham, Maine

Quick and Easy Baklava Squares

I love baklava but rarely indulge because it takes so much time to make. Then a friend of mine gave me this simple recipe. I’ve made it for family, friends and co-workers—they can’t get enough. I’m always asked to bring these squares to special gatherings and parties, and I even give them as gifts during the holidays.

Moroccan Flatbreads

My family loves these tacos with Middle Eastern seasoning lots of vegetables. Ground turkey or beef may be substituted for the lamb. —Arlene Erlbach, Morton Grove, Illinois

My Big Fat Greek Salad

"Deceptively simple and delicious," raves Maura Alia Badji. "The two key instructions made all the difference. One: Salting and draining the cucumbers to get a note of crispness and lose the slight bitterness is a game-changer.

Spiced Sweet Roasted Pepper Hummus

"This is my favorite hummus recipe. It's easy to make, very inexpensive and I can adjust the garlic and cayenne pepper to suit my taste. I have this on hand all the time as a treat!" — German Shepherd Mom

Pan Seared Salmon I

"These salmon fillets are simply seasoned with salt and pepper and pan-seared with capers, and garnished with slices of lemon." — Noreen421

Beaker's Vegetable Barley Soup

"Vegetable broth, barley, and lots of veggies make this soup hearty and filling. Easy to make and delicious." — BEAKER1

Spanish Moroccan Fish

"This Moroccan recipe was passed down for generations in my family. It is a favorite! May be served hot or cold according to taste," says Hanna R.

Mediterranean Bean Salad

"Fresh and flavorful, and I love the light, refreshing dressing. I used all ingredients to taste and a 2:1 ratio of olive oil to lemon juice." — naples34102

Chicken, Zucchini, and Artichoke Salad

"I made up this salad because our garden is simply overflowing with zucchini! We ate it as a main dish for dinner." — homecookingtheworldover

What does eating the Mediterranean way (or the Mediterranean Diet) Look Like?

I should point out that this post is not necessarily about the Mediterranean diet. You should review this post: what is the Mediterranean diet and how to follow it for more information. But, the majority of the recipes in this roundup do follow the Mediterranean way of eating and are a great place to start as well.

Best Mediterranean Recipes to Try in 202 2

To see each recipe, simply click on the recipe name highlighted in blue.

Mediterranean breakfast

There is no shortage of Mediterranean breakfast recipes here on the site, but this year, two breakfast recipes won everyone's heart:

Mediterranean Dinner Recipes & Mains

Baked Chicken Thighs. Can't go wrong with comforting juicy chicken, coated in a bold Mediterranean rub and baked in a high-heated oven.

Mediterranean S alads and Sides

Greek Salad. A classic that everyone loves made with the perfect combination of garden veggies and finished with blocks of feta cheese and kalamata olives. If you like, you can use my ladolemono dressing on this delicious salad.

Appetizers and Mezze

I have the largest selection of Mediterranean mezze and small plates, it is my favorite way to eat! But here are a few reader favorites for this year:


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Mediterranean Cuisine

Spanning many cultures, Mediterranean cuisine is quite varied in nature. The culinary treasures of the region have long histories which have evolved over time into some of the most delicious recipes in the world.

The Mediterranean Diet

The concept of the Mediterranean diet arose in the 1960’s and was based on the perceived health benefits of the diets of Greece, Italy and Spain. It emphasizes fruits and veggies, olive oil, unrefined grains, legumes and fish, with other things in moderation.

Mediterranean Breakfasts

Go beyond your basic scrambled eggs with these great breakfast recipes.

Mediterranean Appetizers

From the tapas tables of Spain to the mezze platters in the east, you’ll always find an amazing array of appetizers bordering the Mediterranean sea.

Mediterranean Soups

Who says bean soup has to be boring? This Greek white bean soup is packed with flavors from a nice amount of great herbs and a generous dousing of olive oil. Olive oil… see the pattern yet?

Mediterranean Main Dishes

So much to choose from! Mediterranean mains feature a lot of fresh veggies, frequently have fresh seafood from their ancient sea, and usually involve a good dousing of olive oil!

Mediterranean Side Dishes

Looking for some interesting new side dishes? Look no further than the Ancient shores of the Med. This collection of recipes will make you forget all about your baked potatoes and steamed broccoli!

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