10+ Mediterranean Diet Recipes You’ll Love to Try Today

The Mediterranean diet is famous for its flavor and health perks. It’s built around foods you’d find in countries hugging the Mediterranean Sea.

You’ll see lots of fresh vegetables, fruits, nuts, whole grains, and healthy fats in these recipes.

Mediterranean diet recipes make it easy to enjoy simple, tasty meals while keeping things balanced. They’re straightforward and fit nicely into your daily routine, whether you’re cooking for yourself or feeding a crowd.

Ingredients

• Fresh vegetables like tomatoes, cucumbers, and spinach
• Olive oil
• Whole grains such as brown rice or whole-wheat bread
• Nuts and seeds
• Seafood, chicken, or legumes

Cooking Instructions

1. Wash and prep your veggies and fruits.
2. Cook grains as the package suggests (usually around 350°F/175°C if you’re baking).
3. Use olive oil for sautéing or as a dressing.
4. Combine everything according to your chosen recipe.
5. Serve fresh or baked, depending on the dish.

1) Greek Salad with Feta and Olives

Greek salad is fresh, simple, and honestly, you can toss it together anytime. It’s a mix of cucumbers, tomatoes, bell peppers, red onions, and Kalamata olives for a burst of flavor.

Pile on chunks of salty feta cheese. Drizzle olive oil and a splash of lemon juice or vinegar to bring it all together.

It works as a light meal or a side. You get the Mediterranean vibe in every bite.

Ingredients

• 1 English cucumber
• 2 large tomatoes
• 1 green bell pepper
• ½ red onion
• ½ cup Kalamata olives
• 4 ounces feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice or red wine vinegar
• Salt and pepper to taste

Cooking Instructions

1. Chop cucumber, tomatoes, bell pepper, and onion into bite-size pieces.
2. Toss all the veggies and olives in a big bowl.
3. Drizzle olive oil and lemon juice over everything.
4. Gently toss to coat.
5. Sprinkle feta on top.
6. Add salt and pepper if you want.
7. Serve right away or chill for 10 minutes.

Learn more about making a traditional Greek salad with feta and olives here.

2) Shrimp Saganaki with Tomatoes and Feta

Shrimp Saganaki brings together shrimp, fresh tomatoes, and creamy feta cheese. You cook the shrimp in a rich tomato sauce, then toss in feta and olives for extra punch.

Fresh herbs and olive oil keep it light. Serve with crusty bread—don’t let that sauce go to waste.

If you want a quick, delicious meal, Shrimp Saganaki’s a solid pick.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 cups fresh tomatoes, diced
• 4 oz feta cheese, crumbled
• 1/4 cup kalamata olives, sliced
• 3 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1/4 cup fresh herbs (parsley or mint)
• Salt and pepper to taste

Cooking Instructions:

1. Heat olive oil in a pan over medium.
2. Add garlic, sauté for a minute.
3. Toss in shrimp, cook until pink—about 2-3 minutes per side.
4. Add tomatoes, simmer 5 minutes.
5. Stir in olives, season with salt and pepper.
6. Sprinkle feta on top, bake at 375°F (190°C) for 5-7 minutes.
7. Garnish with herbs before serving.

3) Spinach and Goat Cheese Quiche

Spinach and Goat Cheese Quiche is fresh, tasty, and easy to throw together. It’s packed with healthy spinach and creamy goat cheese.

Sauté the spinach just until wilted for the best flavor. Goat cheese brings a tangy, rich touch that isn’t too heavy.

Try adding tomatoes or fresh oregano if you want to mix things up. Pair it with a salad or some good bread and you’re set.

Ingredients

• 1 pie crust
• 1 pound fresh spinach
• 4 large eggs
• 1 cup goat cheese, crumbled
• 1 cup milk or cream
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 350°F (175°C).
2. Sauté spinach until wilted, then drain off any liquid.
3. Whisk eggs and milk in a bowl.
4. Stir in spinach, goat cheese, salt, and pepper.
5. Pour into the pie crust.
6. Bake 35-40 minutes until set and golden.

For more ideas, check out this Spinach and Goat Cheese Quiche recipe.

4) Mediterranean Couscous Salad

Mediterranean couscous salad is bright, fresh, and ridiculously easy. It works for lunch or as a side at dinner.

Use Israeli or pearl couscous if you can. Toss in tomatoes, cucumbers, and bell peppers for crunch.

Herbs like parsley and mint give it a kick. Salty olives and creamy feta round it out.

Chickpeas are great if you want extra protein without meat.

Ingredients

• 1 cup Israeli couscous
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup bell pepper, chopped
• 1/4 cup red onion, finely chopped
• 1/2 cup kalamata olives, pitted and sliced
• 1/2 cup chickpeas (optional)
• 1/2 cup crumbled feta
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 1/4 cup olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. Cook couscous as the package says—usually simmer in boiling water for about 8-10 minutes. Drain and cool.
2. Mix cooled couscous, tomatoes, cucumber, bell pepper, red onion, olives, chickpeas, parsley, and mint in a big bowl.
3. Whisk olive oil, lemon juice, salt, and pepper in a small bowl.
4. Pour dressing over salad, toss gently.
5. Sprinkle feta on top.
6. Chill for 30 minutes if you like it cold.

5) Grilled Eggplant with Garlic and Herbs

Grilled eggplant is a no-fuss way to get those Mediterranean flavors. Slice the eggplant, soak it in olive oil, garlic, and herbs, and let it drink up the flavors.

Grill the slices until they’re tender and have those nice grill marks. The garlic and herbs bring a fresh, savory bite that goes perfectly with the eggplant’s sweetness.

You can eat it as a side or even a light main. Toss it into salads or serve with bread if you’re feeling fancy.

Ingredients

• 1 large eggplant
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• Salt and pepper to taste

Cooking Instructions

1. Slice eggplant into 1/2-inch rounds.
2. Mix olive oil, garlic, parsley, oregano, salt, and pepper in a bowl.
3. Coat both sides of each slice with the mixture.
4. Heat grill to medium-high, around 400°F (200°C).
5. Grill eggplant 4-5 minutes per side until tender and charred.
6. Serve warm or at room temp.

Learn more about this style of grilling here.

6) Chickpea and Tomato Stew

Chickpea and tomato stew is a simple, healthy meal you can whip up any night. Chickpeas simmer in a tomato sauce with herbs and spices.

Serve it with couscous, rice, or bread to soak up the sauce. Add spinach or feta on top if you want a little something extra.

Ingredients

• 2 cans chickpeas, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp paprika
• 2 cups spinach (optional)
• 1/2 cup feta cheese (optional)
• 2 tbsp olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pot over medium.
2. Sauté onion and garlic until soft.
3. Add cumin and paprika, cook a minute.
4. Stir in chickpeas and tomatoes. Simmer 15 minutes.
5. Add spinach, cook until wilted.
6. Top with feta if you want, and serve warm.

For a baked version with cheese, broil it until golden as shown in this Mediterranean chickpea casserole recipe.

7) Roasted Red Pepper Hummus

Roasted red pepper hummus is a fun twist on the classic. You get that creamy texture from chickpeas and tahini, plus a sweet, smoky kick from roasted red peppers.

Garlic and a bit of spice round it out. You can use fresh roasted peppers or the jarred kind if you’re in a rush.

It’s perfect for snacking or as a sandwich spread. Honestly, it’s hard to stop dipping once you start.

Ingredients

• 1 cup cooked chickpeas
• 1 large roasted red bell pepper
• 2 tablespoons tahini
• 1 garlic clove
• 2 tablespoons lemon juice
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper (optional)
• Salt to taste
• 2-3 tablespoons olive oil

Cooking Instructions

1. Roast the red bell pepper at 425°F (220°C) until the skin blisters, about 20 minutes.

2. Peel and chop the roasted pepper.

3. In a food processor, toss in chickpeas, roasted pepper, tahini, garlic, and lemon juice.

4. Blend until mostly smooth, drizzling in olive oil as you go.

5. Sprinkle in cumin, cayenne, and salt.

6. Give it another quick blend.

7. Taste it—maybe you’ll want a bit more salt or lemon.

Try this creamy, bright hummus for an easy, healthy snack.

For more details, check out this easy roasted red pepper hummus recipe.

8) Baked Sea Bass with Lemon and Olive Oil

Baked sea bass with lemon and olive oil is about as straightforward as it gets. The fish stays moist from the olive oil, and the lemon gives it a zippy, fresh kick.

You really don’t need a lot for this one. It cooks fast, so it’s a go-to for busy nights when you still want something good.

Ingredients:

• 4 sea bass fillets
• 1 lemon (juice and slices)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt and black pepper to taste
• Fresh parsley for garnish (optional)

Cooking Instructions:

1. Preheat the oven to 450°F (230°C).

2. Lay the sea bass fillets in a baking dish.

3. Mix olive oil, lemon juice, garlic, salt, and pepper in a small bowl.

4. Brush this mixture over the fish.

5. Top each fillet with lemon slices.

6. Bake for 12-15 minutes, or until the fish flakes easily.

7. Scatter fresh parsley on top if you like.

See more details on a Mediterranean Diet Lemon Herb Baked Sea Bass recipe.

9) Whole Wheat Pita with Tzatziki

Whole wheat pita with tzatziki is one of those snacks that just works. The pita’s got some heft, and the tzatziki is cool and creamy.

Tzatziki’s made with yogurt, cucumber, garlic, and dill—so it always feels fresh.
If you make it at home, you can play with the flavors and make it just how you like.

I’d go for whole wheat pita for a little extra fiber.
This combo is quick and honestly great for lunch or a light bite.

Ingredients

• Whole wheat pita bread (1 piece)
• Plain Greek yogurt (¾ cup)
• Cucumber (½, grated and seeded)
• Garlic (1 small clove, minced)
• Fresh dill (2 teaspoons)
• Lemon juice (1 tablespoon)
• Olive oil (1 tablespoon)
• Salt (to taste)

Cooking Instructions

1. Grate the cucumber and pull out the seeds with a spoon.

2. Mix cucumber, yogurt, garlic, dill, lemon juice, olive oil, and salt in a bowl.

3. Let the tzatziki chill in the fridge for at least 30 minutes so the flavors come together.

4. Warm the pita bread in a 350°F (175°C) oven for five minutes.

5. Serve the warm pita with tzatziki on the side or tuck it right inside.

10) Lentil Soup with Carrots and Celery

Lentil soup is one of those classic Mediterranean staples.
You cook lentils with fresh carrots and celery, which add some nice bite.

Toss in onions and tomatoes for more flavor.
Garlic and herbs—maybe thyme or Italian seasoning—bring a cozy warmth.

It all simmers in a tomato-based broth, so the soup gets rich and savory.
You can make it in just one pot, which is always a win on busy days.

Eat it with some crusty bread or maybe a light salad.
Feel free to add whatever veggies or spices you’re into—the recipe’s super flexible.

Ingredients

• 1 cup green or brown lentils
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 cups diced tomatoes (canned or fresh)
• 3 cups vegetable broth
• 2 garlic cloves, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking Instructions

1. Pour a splash of olive oil into a big pot and set it over medium heat.

2. Toss in the onions, garlic, carrots, and celery. Let them sizzle and soften for about 5 minutes.

3. Next, add the lentils and diced tomatoes.

4. Pour in the broth, then sprinkle in the Italian seasoning, salt, and pepper.

5. Crank up the heat and let everything come to a boil.

6. Once it’s bubbling, turn the heat down and let it simmer for 30 to 35 minutes. The lentils should get nice and tender.

7. Taste it—maybe it needs a bit more salt or pepper? Adjust as you like, then serve it up warm.

Curious about other ways to make Mediterranean lentil soup? Check out this Mediterranean Lentil Soup recipe.