Easy Mediterranean Diet Recipes To Get You Cooking Some Healthy and Delicious Meals

It’s time to give your dishes a Mediterranean twist with these easy Mediterranean diet recipes. This list of Mediterranean meals will give you the much-needed inspiration and set you for cooking. 

We have listed dishes inspired by Italy, Greece to Morocco, and the Middle east. From salads to sides to dinner, this list has got it all. 

You might be aware of the Mediterranean diet benefits if you are here. You can reap all those benefits by including these Mediterranean food recipes in your daily meal plans. 

Lemony Greek Chicken Soup

This is one of the easy-to-make Mediterranean diet recipes which has 32 grams of protein and only 261 calories in a single serving. To make the texture super velvety, all you need to focus on is whisking the hot broth into the eggs. 

Ingredients

• 1 tablespoon olive oil
•  3/4 teaspoon crushed red pepper
•  1/2 cup chopped yellow onion
•  3/4 cup cubed carrot
•  2 teaspoons minced fresh garlic
• 1/2 cup uncooked whole-wheat orzo
•  3 cups shredded rotisserie chicken
•  6 cups unsalted chicken stock
•   3 large eggs
•  1/4 cup fresh lemon juice
•  1 1/4 teaspoons kosher salt
•  3 cups chopped baby spinach
•  1/2 teaspoon black pepper
•  3 tablespoons chopped fresh dill

How to Make It

Step 1

Take a dutch oven and heat oil over medium heat. Add onion and carrot and cook them for about 4 minutes cook them until the veggies are soft. Add crushed red pepper and garlic, cook for 1 minute until fragrant. 

Step 2

Now it’s time to add stock to Dutch Oven and turn the flame to high to bring the stock to boil. Add orzo and cook for 6 minutes until orzo is al dente. 

Step 3

While the orzo is being cooked, whisk lemon juice and eggs together in a medium bowl to make it frothy. Once orzo is done, remove one cup of stock from the oven to a bowl. Add hot stock gradually in the lemon and egg mixture, make sure to whisk constantly in order to temper the eggs for almost 1 minute.  Now pour back the ready mixture into a Dutch Oven and stir nicely to combine.

Step 4

Turn down the flame to low-medium and add spinach, chicken, pepper, and salt. Cook for 1 minute while stirring constantly. Divide the soup into 6 different bowls and sprinkle dill evenly. 

 Kale-and-Chickpea Grain Bowl with Avocado Dressing

This veggies loaded bowl is one of the wholesome Mediterranean meals with a lot of color and crunch. Thanks to the chickpeas, carrots, fresh kale for a vibrant avocado dressing. The super-easy Mediterranean diet recipes are packed with fiber, which is good for healthy digestion, weight loss, and energy boost. 

Ingredients

• 1 cup boiling water
•  1/2 cup uncooked bulgur
•  2 (15-oz.) cans unsalted chickpeas, rinsed and drained
•  1 1/2 tablespoons canola oil
•  2 cups finely chopped carrots
•  4 cups chopped lacinato kale
•  1/2 cup vertically sliced shallots
•  1/2 cup fresh flat-leaf parsley leaves
•  3/4 teaspoon kosher salt, divided
•  1/2 teaspoon black pepper
•  1/2 avocado, peeled and pitted
•  2 tablespoons extra-virgin olive oil
•  one tablespoon fresh lemon juice
•  1 tablespoon water
•  one tablespoon tahini (sesame seed paste), well stirred
•  1 garlic clove
•  1/4 teaspoon ground turmeric

How to Make It

Step 1

Combine bulgur and 1 cup boiling hot water in a medium bowl. Keep it aside for 10 minutes and drain the excess water.

Step 2

Pat dry chickpeas using a paper towel. Take a large skillet and heat canola oil over a high flame. Add in carrots and chickpeas and cook for about 6 minutes while stirring regularly until chickpeas are brown. Now add kale and cook them covered for 2 minutes. When done, add chickpea mixture, parsley, shallots, salt, and pepper, then toss nicely.

Step 3

In a food processor, put olive oil, avocado lemon juice, garlic, tahini, 1 tbsp water, turmeric, and salt, and blend to make a smooth paste. When serving, divide the bulgur into 4 bowls and drizzle the avocado mixture evenly.

Quick Chicken Marsala

This marsala chicken must add Mediterranean food recipes in your cookbook. This dry and sweet flavored recipe is loaded with a richness of the cream. Adding alcohol will simmer the sauces, and the butter adds glossiness to the body. Chicken Marsala is best served with mashed potatoes, polenta, and cooked brown rice. 

Ingredients

• 2 tablespoons olive oil, divided
•  4 (4-oz.) skinless, boneless chicken breast cutlets
•  3/4 teaspoon black pepper, divided
•  1/2 teaspoon kosher salt, divided
•  1 (8-oz.) pkg. presliced button mushrooms
•  4 thyme sprigs
•  1 tablespoon all-purpose flour
•  2/3 cup unsalted chicken stock
•  2/3 cup Marsala wine
•  2 1/2 tablespoons unsalted butter
•  1 tablespoon chopped fresh thyme (optional)

How to Make It

Step 1

Take a large non-stick skillet and heat 1 tbsp. Oil over high flame. Marinate chicken with ½ tsp pepper and ¼ tsp salt. Add the chicken skillet and cook for about 4-5 minutes on each side. When done keep the chicken in a separate bowl.

Step 2

Add 1 tbsp more oil to the skillet and add thyme sprigs, mushrooms to cook for about 6 minutes, until mushrooms turn brown. Sprinkle a little bit of flour and cook for 1 more minute.

Step 3

Add wine and stock to the pan and bring it to boil. Cook them until these are thickeners for about 2-3 minutes. Remove the pan from the heat and stir in butter along with ¼ the tsp salt and pepper. Now add chicken to the pan and keep turning to coat from all sides. When serving, sprinkle some chopped thyme springs.

Shrimp and Leek Spaghetti 

This is another one of our easy Mediterranean diet recipes then you need to try at least once. This lemony flavored pasta provides about ⅓ of daily required fiber. Thanks to the frozen peas and pre-peeled shrimp, you can also try it at dinner time.

Ingredients

• 8 ounces uncooked whole-grain spaghetti
•  1/2 teaspoon black pepper
•  3/4 teaspoon kosher salt, divided
•  2 tablespoons fresh lemon juice
•  1 1/2 tablespoons olive oil, divided
•  2 cups chopped leek (from 1 large leek)
•  1 tablespoon chopped garlic (from 3 garlic cloves)
•  2 cups frozen baby sweet peas (about 9 oz.), thawed
•  1/4 cup heavy cream
•  2 teaspoons lemon zest
•  1 pound peeled, deveined raw medium shrimp
•  2 tablespoons chopped fresh dill

How to Make It

Step 1

The first step is to cook pasta as per the packet’s instructiont, omit salt and fat. Keep ½ cup of water and drain the remaining liquid. Cover pasta to keep them warm.

Step 2

While the pasta is cooking, past dry the shrimps and sprinkle salt and pepper. Take a large non-stick skillet and heat olive oil over a high flame. Add shrimp to the skillet and cook them nicely until they are done for about 4-5 minutes. When done, transfer to another plate and cover them to keep them warm.

Step 3

Now turn down the heat and add garlic, leek, remaining oil, and salt. Cook the garlic and leek for about 2-3 minutes until tender. Add cream, peas, lemon juice, lemon zest, and reserved pasta water. Simmer the mixture until the sauce thickens for about 2 to 3 minutes.  Add shrimp to skillet; toss gently to coat.

Step 4

When done, divide the pasta into 4 different bowls and top it with sauces and shrimp evenly. Sprinkle some dill and serve as soon as it gets ready.

Grilled Salmon With Tomato-Avocado Salsa 

Here comes one of our most loved, easy, and delicious Mediterranean meals; one of them must add food recipes to every single cookbook. We have combined two of the most loved early summer ingredients- fresh basil and cherry tomatoes to make fresh salsa. Avocados add a creamy texture to the salsa, and it also contains gut healthy pre-biotics. (source)

Ingredients

• 2 cups cubed avocado
•  1 cup halved yellow heirloom cherry tomatoes
•  2 tablespoons chopped fresh cilantro
•  1/2 teaspoon chopped serrano chile
•  1 1/2 tablespoons sliced shallot
•  one teaspoon fresh lime juice
•  1 teaspoon kosher salt, divided
•  3/4 teaspoon black pepper, divided
•  1 tablespoon olive oil
•  4 (6-oz.) skin-on salmon fillets

How to Make It

Step 1

The first step is to preheat the grill on medium-high flame. Combine tomatoes, avocado, serrano, cilantro, and shallots in a medium bowl. Whisk ¼ tsp salt-pepper and lime juice in a small bowl and drizzle it all over the avocado mixture. Stir it to coat.

Step 2

Brush olive oil evenly on both sides of salmon and sprinkle ¾ tsp salt and remaining pepper. 

Step 3

Keep the skin side down salmon in the preheated grill and cook for 3 minutes. Make sure to keep flipping once one side is done and opaque. Serve hot salmon topped with fresh avocado salsa. 

Pasta Salad With Tomatoes and Eggplant

This is a potluck perfect Mediterranean dish. This will become one of the most favorite Mediterranean diet pasta recipes. It is loaded with filling and nice veggies. You can also replace burrata with mozzarella cheese pieces. If you want to prepare this for your potluck, feel free to make the recipe a night before, and store it in your fridge. When serving, drizzle olive oil and vinegar and sprinkle fresh basil leaves for extra flavor.

Ingredients

• 8 ounces uncooked casarecce, fusilli, or penne pasta
•  8 ounces haricots verts (French green beans) or yellow wax beans, trimmed
•  1 tablespoon olive oil
•  2 cups chopped Japanese eggplant (from 1 eggplant)
•  1 tablespoon minced garlic
•  2 pt. cherry tomatoes, halved and divided
•  1/4 cup dry white wine
•  2 teaspoons white wine vinegar
•  1/2 teaspoon kosher salt
•  6 ounces burrata
•  2 teaspoons chopped fresh thyme
•  1/2 teaspoon black pepper

How to Make It

Step 1

Follow the instructions mentioned on the package to cook pasta, and omi fat or salt. When the pasta is just 3 minutes away from cooking, add beans. Receive 1 cup of pasta water and drain the remaining. 

Step 2

Take a large skillet and heat oil over medium-high heat. Now add eggplants, cook them for 4-5 minutes until they are tender. When eggplants are nicely cooked, add garlic to cook for 1 more minute. It’s time to add half of the tomatoes and cook it for 3 minutes until it starts releasing its juices.

Step 3

When tomatoes are nicely done, add wine to the skillet and keep stirring until half of the wine evaporates. Now add the reserved pasta liquid gradually. Mix vinegar, salt, or remaining tomatoes. Divide the pasta into 4 different bowls before serving. Top the dish evenly with thyme, burrata, and pepper. 

Zucchini-Pesto-Sausage Pizza 

Oh yes! It’s time to make some low-calorie Mediterranean pizza at home. This veggie-loaded pizza is super low on calories and super delicious. It makes the best Mediterranean meals to have on your dinner table. You can make your pizza super colorful by mixing yellow bell pepper, or squash, and even zucchini.

This is easy and must try Mediterranean food recipes that must be in every cookbook. 

Ingredients

• 3 ounces ground mild Italian turkey sausage
•  1 cup thinly sliced zucchini
•  1/4 cup refrigerated basil pesto, divided
•  1 (12-oz.) pkg. of 3 (7-inch) prebaked pizza crusts (such as Mama Marys)
•  3 ounces fresh mozzarella cheese, very thinly sliced
•  1/8 teaspoon crushed red pepper
•  2 tablespoons fresh basil leaves

How to Make It

Step 1

Preheat the oven to 450°F. Meanwhile, take a small nonstick skillet and heat it over medium flame. Add sausage to the skillet and cook for 5 minutes using a wooden spatula; keep stirring in between. Transfer the cooked sausage to a plate. Now add zucchini and one 1tbsp pesto to the skillet and cook for 3 minutes until zucchini is tender. Remove the skillet from heat. 

Step 2

Now place the ready to make pizza crust on a baking sheet. Take the remaining 3 tbsp pesto and spread it evenly over the crust. Top it with sausage, zucchini mixture, and red pepper.

Bake the pizza at 450 degrees for 7-8 minutes until the crust is crisp on the edges and the cheese melts completely. Remove it from the oven and evenly sprinkle the basil. Cut the pizza into 4 slices and serve it hot and ready.

Gnocchi With Spinach and Pepper Sauce

It’s time to have some Spain style sauce filled with smoky flavors. Who doesn’t like to have something healthy yet delicious in their Mediterranean meals? We all do!

Ingredients

• 1 (16-oz.) pkg. whole-wheat potato gnocchi
•  1 (5-oz.) pkg. baby spinach
•  1 1/2 ounces Manchego cheese, grated (about 6 Tbsp.) and divided
•  3 tablespoons olive oil, divided
•  1/2 cup jarred roasted red peppers, chopped
•  1/4 cup smoked almonds
•  1 plum tomato, chopped
•  1 baguette slice, torn (about 1/2 oz.)
•  2 tablespoons sherry vinegar
•  1 garlic clove
•  1/2 teaspoon paprika
•  1/4 teaspoon crushed red pepper

How to Make It

Step 1

Follow the package instructions to cook gnocchi; omit fat and salt. Drain excess water from gnocchi and keep it on the pan. Add ¼ cup cheese, spinach, and 1 tbsp olive oil. Cover the gnocchi pan for 2-3 minutes and let the spinach wilt. Combine gently. 

Step 2

In a food processor, pulse almonds, red peppers, tomato, vinegar, baguette, garlic, paprika, and 2 tbsp olive oil for 1 minute. 

Step 3

When your gnocchi is ready, separate it into 5 different serving bowls and top each bowl with sauce and cheese. 

Chicken and Bulgur Salad With Peaches

What’s better than a quick to make whole-grain bulgur salad. It makes a perfect Mediterranean dinner. Check out one of the easiest Mediterranean diet recipes for dinner sides.

Ingredients

• 1 1/3 cups water
•  2/3 cup bulgur
•  Cooking spray
•  1 pound chicken breast cutlets
•  1 teaspoon kosher salt, divided
•  1/2 teaspoon black pepper
•  4 cups packed arugula
•  2 cups halved cherry tomatoes
•  2 cups sliced fresh peaches
•  3 tablespoons extra-virgin olive oil
•  2 tablespoons rice vinegar

How to Make It

Step 1

Take a small saucepan, put 1 ⅓ cups water and bring bulgur to boil over high flames. Reduce the flames to medium and simmer it for 10 minutes with the lid on.  When done, rinse excess water and run it under cold water. Drain nicely.

Step 2

Heal a grill pan over high flame coated with cooking spray. Marinate chicken with ½ tsp salt and pepper. Grill chicken nicely for 6-7 minutes while turning to make sure both the sides are evenly cooked. When done, remove it on a chopping board and keep it aside for 3 minutes/ slice into thin strips. 

Step 3

Place the tomatoes, bulgur, arugula, and peaches in a large-sized bowl. Add remaining salt, vinegar, oil and toss gently to coat. Divide the mixture into 4 different plates and top it with chicken.