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    The 45 BEST Mediterranean Diet Recipes

    The Mediterranean Diet is one of the most popular food lifestyles out there, and for good reason!

    Based off of the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy, it is considered by many to be one of the healthiest diets out there. And it’s delicious!

    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 cuisine of the northern portion of the sea is often said to be based around three core elements: olive oil, bread and wine. 

    The eastern and southern shores, comprised of the Levantine region and northern Africa, are dominated by interesting blends of spices that may seem exotic to the unfamiliar palate.

    Whatever the shore, the region’s food, influenced by it’s warm climate and proximity to the sea, also feature an abundance of fresh vegetables and a delectable assortment of seafood.

    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.

    For clarity, these recipes are based on the cuisine of the entire Mediterranean region, rather than the diet. That being said, many of them share the same principles of the diet.

    This collection of easy Mediterranean Diet Recipes will help you in your journey, and it includes a big variety of foods.

    The diet focuses on healthy eating patters, as follows:

    • Eat Regularly: vegetables, fruits, legumes, whole grains, nuts, and and extra virgin olive oil.
    • Eat Moderately: Fish, poultry, eggs and dairy.
    • Eat Rarely: Red meat, added sugars, processed meat, refined grains, refined oils, and other processed foods.

    These Mediterranean Diet Recipes focus on those principles, with the addition of some light pastas, which you can easily use whole grain pasta in.

    We hope you enjoy them all as much as we do!

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    Mediterranean Diet Recipes:

    1. Mediterranean Fish with Tapenade

    Starting off this list is one of our favorite Mediterranean diet recipes, our own Mediterranean Fish.

    The fish is pan seared and topped with a tomato and olive tapenade. It’s so good!

    Get the Recipe


    2. Espinacas con Garbanzos (Spanish Spinach with Chick Peas)

    Enjoy these Espinacas con Garbanzos (Spanish Spinach with Chick Peas), they’re a traditional Spanish Tapas recipe that is perfect to serve as a most delicious appetizer for your future parties.

    This tasty and healthy dish will win everyone’s hearts and taste buds for sure.

    Get the Recipe


    3. Pasta alla Norma

    Pasta alla Norma is famous Sicilian pasta dish with a chunky, herb infused eggplant and tomato sauce. And it’s just too good!

    It’s a light, meatless pasta meal, yet the firm, buttery eggplant gives it a heartiness that will keep your appetite satisfied.

    Get the Recipe


    4. Farro Salad with Roasted Vegetables

    This Farro Salad with Roasted Vegetables is one of my new favorite dishes. It’s so refreshing and delicious.

    Serve as it is for a meatless meal, or add shrimp for a heartier dish.

    Get the Recipe


    5. Fasolada (Greek White Bean Soup)

    Fasolada… The “mother of all” Greek comfort foods in a bowl. This is one bowl that the generations of Greeks grew up with on cool winter nights.

    This rustic, robust, healthy & homely white bean soup is simmered with everyday aromatics. But the real magic happens when it gets enriched with a good drizzle of olive oil in the end.

    Get the Recipe


    6. Spanish Summer Salad (Pipirrana)

    This summer, cool off with this classy Spanish Summer Salad, also called Pipirrana!

    The recipe is all about fresh juicy tomatoes, other delicious crunchy fresh ingredients, and eggs for a protein boost. This is a great summer cookout salad that everyone will enjoy.

    Get the Recipe


    7. Mediterranean Pasta

    This Mediterranean Pasta is your new weeknight best friend. It’s super quick, like 20 minutes quick, and has great flavors the whole family will love.

    Get the Recipe


    8. Chicken Provençal

    Chicken Provençal… Beautiful golden brown chicken braised in white wine, nestled between eye catching olives, plump cherry tomatoes, oh-so French shallots, tangy capers and plenty of garlic and herbs.

    As much as “Chicken Provençal” sounds and looks fancy, it’s extremely simple and comes together in just a little over an hour.

    Get the Recipe


    9. Shrimp Saganaki (Greek Shrimp with Tomatoes & Feta)

    We just love Shrimp Saganaki, a classic Greek appetizer that’s served in most Greek Restaurants.

    Some incredible flavor combo happens when you cook plump shrimp in a garlicky savory tomato sauce and finish it off with salty feta.

    Get the Recipe


    10. Balela Salad

    Let us present you Balela deliciousness!! So colorful, so easy, so refreshing… This hearty, colorful salad comes from many Middle Eastern countries and is bursting with flavors and textures.

    It will be one of your go-to Mediterranean diet recipes.

    Get the Recipe


    11. Mediterranean Flatbread

    This Mediterranean Flatbread is loaded with all the Mediterranean staples, full of delicious flavors in every single bite.

    Whip up this 20 minute flatbread pizza in your kitchen on busy nights, when those pizza cravings hit hard.

    Get the Recipe


    12. Pesto Pasta

    Pesto Pasta is a light and fresh Italian dish with a beautiful sauce. It’s great with other add ins like veggies and proteins.

    It’s especially good with cherry tomatoes and asparagus.

    Get the Recipe


    13. Chicken Shawarma

    This easy Chicken Shawarma brings the flavors, big time!

    Marinated with vibrant and aromatic spices, it can be your easy weeknight dinner, or a big crowd pleaser for company nights.

    Get the Recipe


    14. Italian Cannellini Beans

    Yet another smashing Mediterranean diet recipe is these Italian Cannellini Beans!

    They’re made with creamy, buttery beans with lots of herbs, garlic, tomatoes, and parmesan, and is simply busting with delicious flavors. So good!

    Get the Recipe


    15. Shakshuka

    Jazz up your breakfast eggs with our spectacular Shakshuka recipe, and you will be completely satisfied for the rest of the day.

    This effortless recipe is made with tomato, and pepper sauce along with warm spices and perfectly poached eggs that deliver the best dish ever.

    Get the Recipe


    16. Ratatouille

    This thick and silky French stew of eggplant, zucchini, sweet peppers, and ripe summer tomatoes will use up your extra vegetables in one fell swoop.

    It’s enough food to feed a crowd, pack for lunch, and still freeze for later. Cook this French classic for delicious meatless night.

    Get the Recipe


    17. Melitzanosalata (Greek Eggplant Dip)

    Our Melitzanosalata recipe is going to be the new star of your Mediterranean spread. Creamy, smoky roasted eggplant along with a good dousing of good old EVOO and a few other flavor enhancers.

    This Greek Eggplant Dip is so super simple, yet the end result is too good. All you need is a big pile of pitas to scoop it up.

    Get the Recipe


    18. Portuguese Mussels (Moules à la Portugaise)

    These Portuguese Mussels are as fancy as it gets. A big bowl of mussels drenched in one amazing, out of this world sauce.

    It doesn’t have to happen in a fancy restaurant. All you need is a desire to cook something nice for that special someone on their birthday. The best part? You’re not even slaving the whole day in the kitchen.

    Get the Recipe


    19. Caponata – Sicilian Eggplant Relish

    This Caponata is a super trendy Sicilian dish that will win everyone’s hearts and taste buds.

    You will love the perfect combination of sweet, sour, and fresh ingredients that are just too good with each other.

    A delicious eggplant side dish that is great with any hearty weekend meal.

    Get the Recipe


    20. Easy Authentic Falafel Recipe

    This homemade Falafel is just as good as any Mediterranean restaurant. You’ll be amazed how easy this classic Middle Eastern dish is to make in your own kitchen!

    Get the Recipe


    21. Chicken Buddha Bowl

    Need a healthy meal to wash away those summer hamburgers and ice cream cones? Try this light and tasty Buddha Bowl.

    Although the flavors aren’t Mediterranean, this well balanced meal fits the diet perfectly.

    Get the Recipe


    22. Psari Plaki – Greek Baked Fish with Onions & Tomatoes

    This Greek baked fish, Psari Plaki, is a great addition to your recipe collection. Flaky white fish with in a delicious olive studded tomato sauce.

    Big time YUM!

    Get the Recipe


    23. Clam Linguine (Linguine alle Vongole)

    Linguini with Clams (Linguine alle Vongole) is a simple, light pasta dish perfect for summer.

    This restaurant quality pasta recipe has a garlicky olive oil and white wine sauce and will have everyone asking for more.

    Get the Recipe


    24. Mediterranean Quinoa Salad

    This Mediterranean Quinoa Salad is the light and tasty side dish you need in your life.

    A simple mix of quinoa, a few veggies, some Mediterranean staples, and a zesty lemon dressing is all it takes.

    Get the Recipe


    25. Caprese Stuffed Portobello Mushrooms

    Give your favorite portobello mushrooms a fancy Italian makeover and make the most elegant side dish, Caprese Stuffed Portobello Mushrooms.

    A delicious mixture of Caprese stuffed inside fresh and tender mushrooms is just epic, and the best part it gets ready in minutes. Try it, and we bet you’re gonna love it!

    Get the Recipe


    26. Harissa Shrimp

    Make the most loved and delicious weeknight dinner ever, with our best Harissa Shrimp recipe!

    This dish is brimming with zesty, exotic flavors, and the tender juicy shrimp are to die for. One more scrumptious healthy dish for you to try.

    Get the Recipe


    27. Chicken Souvlaki

    Chicken Souvlaki – Sometimes, all you need is a few simple ingredients to create some amazing flavors. These Greek skewers are one of those recipes.

    Bite sized chunks of chicken are marinated with lemon juice, oregano and garlic and can be grilled, baked or cooked on the stovetop.

    Get the Recipe


    28. Italian Ribollita

    Ribollita is one of the classic Italian soups. This stew-y thick, rich Italian soup includes white beans, some seasonal fall and winter vegetables, and is layered with slices of day old bread.

    It’s all finished with copious amount of extra virgin olive oil. This is one of our favorite Mediterranean Diet recipes!

    Get the Recipe


    29. Bahamian Boiled Fish

    Hearty, flaky fish simmered in a delicious broth with potatoes, onions, tons of lime juice and a bit of hot kick.

    This is classic island comfort food!

    Get the Recipe


    30. Sicilian Pasta

    Sicilian Pasta is another one of our favorites!

    It is bursting with flavor from mixed olives, capers, artichoke hearts, cherry tomatoes and some great flavor enhancers. And it takes only 20 minutes!

    Get the Recipe


    31. Shrimp Foil Packets with Summer Veggies

    We’re giving you a great summer dinner idea with shrimp that is quick to prepare, with easy clean up later. Plus, it’s fun to eat with your friends and family. 

    These Shrimp Foil Packets are a delicious healthy meal with all your favorite summer veggies.

    Get the Recipe


    32. Chicken Cacciatore

    Chicken Cacciatore is a rustic traditional Italian dish, which you can easily make at home with our stunning recipe!

    The magical flavors of well-braised and well-seasoned chicken along with some veggies, herbs, and wine produce the most delicious dish.

    Get the Recipe


    33. Cherry Tomato Confit

    Meet your new summer flavor bomb recipe, Cherry Tomato Confit. Try this savory, sweet, and tasty dish using only 4 easy ingredients.

    Combining fresh cherry tomatoes with heart healthy olive oil, and in less than 30-minute yon can create this magical confit. It’s so good!

    Get the Recipe


    34. Olive Tapenade

    Olive Tapenade is a very popular French dish, which makes a perfect summer appetizer.

    It’s made with earthy olives, capers, garlic, other flavorful ingredients, and lots of olive oil. Tapenade is a very versatile appetizer that goes with a variety of things.

    Get the Recipe


    35. Avgolemono Soup

    Meet your new go to comfort food. This Avgolemono Soup is your chicken noodle soup taken to the next level. It’s silky and smooth and oh so delicious.

    This classic Greek lemon soup uses egg and lemon (avgo-lemono) to create a creamy, velvety broth with a refreshing lemony hint.

    Get the Recipe


    36. Cucumber Avocado Tomato Salad with Pesto

    You’ll love this Cucumber Avocado Tomato Salad with Pesto. This one is there for you to brighten up any meal of the day.

    It’s a great meatless standalone meal, but can also be a super tasty side dish.

    Get the Recipe


    37. Minestrone Soup With Chicken Meatballs

    This Italian Minestrone Soup With Chicken Meatballs recipe will become one of your all time favorite soup recipes.

    This one pot soup is packed with flavors and easy to whip up on the go. It’s a cozy and comforting soup that’s a fresh, easy weeknight dinner.

    Get the Recipe


    38. Homemade Hummus

    If you’ve never made your own Homemade Hummus, now is the time!

    It’s made with awesomely balanced chickpeas and tahini paste, and jazzed up with lemon juice, garlic, and pine nuts, and is perfect for dipping veggies.

    Get the Recipe


    39. Harissa Chicken

    Harissa Chicken is a delicious example, that shows that you can uplift anything and everything with our outstanding Harissa sauce.

    The chicken is packed with epic flavors from harissa paste and potatoes, carrots, and chickpeas, making it a satisfying whole meal, which is super hard to resist.

    Get the Recipe


    40. Batata Harra

    Add an exotic twist to your everyday potatoes with this Lebanese delight. Packed full of flavors, if you love fresh herbs, this batata harra may be your new favorite side dish.

    Get the Recipe


    41. Ground Turkey Stuffed Peppers

    Ground Turkey Stuffed Peppers make a delicious and healthy dinner.

    The ground turkey mixture is prepared with Mediterranean flavors, and is stuffed beautifully in colorful bell peppers.

    Get the Recipe


    42. Firecracker Salmon

    If you’re looking for a new recipe to really jazz up your salmon, this is it! It’s salty, it’s sweet, and it’s a little bit spicy!

    Firecracker salmon just may become one of your new go-to recipes.

    Get the Recipe


    43. Mediterranean Chicken Skillet

    Have you ever thought how roast chicken will look in a Mediterranean avatar? Here it is…

    One skillet Mediterranean Chicken Roast. Fresh, healthy and jam packed with amazing flavors!

    Get the Recipe


    44. Greek Lemon Rice

    Looking for a way to take your plain white rice to the next level? Try out this simple and delicious Greek Lemon Rice recipe!

    A touch of refreshing lemon juice brings all the flavors together for a side dish that is anything but boring. It’s the perfect side for many of your favorite Mediterranean dishes, boosting your meal’s flavor profile to another level!

    Get the Recipe


    45. Mediterranean Chicken Tacos

    These Mediterranean Chicken Tacos are a fun and healthy fusion, where Mediterranean flavors get stuffed into your favorite Mexican tortillas.

    They’re a light and tasty dinner that comes together in under 30 minutes.

    Get the Recipe: Mediterranean Chicken Tacos


    What a great variety of Mediterranean diet recipes. They’re all so healthy and so delicious, it’s hard to pick a favorite!

    Save or pin this collection of great recipes so you always know where to find it. And be sure to subscribe to GypsyPlate, we’re always cooking up new easy recipes for you!

    Checkout these other great recipe collections!
    Mediterranean Recipes
    Italian Recipes
    French Recipes
    Spanish Recipes
    Moroccan Recipes
    Meatless Dinner Ideas
    Healthy Soups
    Seafood Recipes

    featured image for mediterranean diet recipes post

    45 BEST Mediterranean Diet Recipes

    This collection of Mediterranean Diet Recipes will help you eat healthy, while still enjoying delicious meals. We love this simple Greek bean soup:

    Ingredients

    • 3 15oz cans cannellini beans, drained
    • 1 large onion, chopped
    • 2 carrots, diced
    • 3 celery stalks, diced
    • 4 garlic cloves, thinly sliced
    • 1 Tbsp tomato paste
    • 1.5 cups crushed tomatoes or tomato sauce
    • 1 tsp dried oregano
    • 1 tsp dried rosemary
    • 1 tsp red chili flakes
    • 2 bay leaves
    • 5 cups vegetable broth
    • 6 Tbsp extra virgin olive oil, divided
    • Salt to taste

    Instructions

    1. Heat 2 Tbsp oil in a soup pot over medium high heat.
    2. Sauté onion, celery, carrot, garlic and salt for 5 minutes, stirring frequently.
    3. Add tomato paste and stir for one minute.
    4. Add crushed tomatoes, beans, broth, oregano, rosemary, chili flakes and bay leaves. Stir well. Bring to low boil then simmer on low to medium heat for 30-40 minutes, until carrots are soft.
    5. Remove one cup of beans to a bowl and mash with a spoon. Stir back into pot.
    6. Add remaining 4 Tbsp olive oil and whisk into soup.
    7. Serve immediately.

    Did you make this recipe?

    Please leave a comment on the blog or share a photo on Pinterest

    Picture of Alpana, blogger and recipe developer at GypsyPlate

    Welcome to GypsyPlate! I'm Alpana, former wordwide tour manager and professional caterer, now full time blogger. I love exploring cuisines from around the world, and my recipes have been featured on sites such as MSN, Parade, Brit + Co, CNET and AOL. You can explore my entire collection of sortable recipes in my Recipe Index or learn more about me here.

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