60+ Best Mediterranean Diet Recipes – Jarastyle

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Mediterranean diet recipes embrace vibrant foods that are rich in vegetables, fruits, legumes, lean proteins, and healthy fats. With a focus on plant-based ingredients and all sorts of seafood, these easy and healthy meals will have you feeling good from the inside out!

A big bowl of Greek salad

The Mediterranean Lifestyle

There’s a reason why many of us gravitate towards a coastal lifestyle. Not only does it connect us with our natural environment, but the temperate climate allows us to enjoy the simple things in life. In the realm of food, that means getting back to basics and putting fresh, easy, and wholesome ingredients first.

If this sounds familiar, it’s because that’s what Downshiftology is all about! And in fact, many of the recipes below were inspired by my travels, enjoying Mediterranean cuisine. Here are a few key components of Mediterranean recipes:

  • Load up on veggies and fruits. You know I’m always trying to sneak in more greens! Veggies and fruits are nutrient dense, loaded with fiber, great for digestion, and full of anti-inflammatory benefits.
  • Opt for more fish and lighter meat. Fresh fish provides healthy omega-3 fatty acids and a variety of vitamins. And chicken is rich in protein that’s good for bones and heart health. The key here is to keep a good balance, with the goal of incorporating more seafood into your weekly meals.
  • Embrace legumes and grains. These plant-based options are full of fiber, protein, and as you might imagine, they’re quite filling. Plus, there’s so many creative ways to cook and eat them!
  • Savor every minute of it. This lifestyle calls for slowing things down and enjoying time with friends and family at the dinner table. It encourages you to eat at a slower pace, appreciate each bite, and tune in to your body and avoid overeating.

Breakfast Mediterranean Recipes

Loading up with vegetables and good-for-you proteins is highly encouraged, especially at breakfast. And the good news — there’s an endless array of satiating breakfast ideas to choose from.

Shakshuka is an easy, healthy breakfast recipe in Israel and other parts of the Middle East and North Africa. It's a simple combination of simmering tomatoes, onions, garlic, spices and gently poached eggs.

Shakshuka: This is a classic Mediterranean dish that combines simmering tomatoes, onions, spices and poached eggs into a nourishing and filling meal.

60+ Best Mediterranean Diet Recipes - Jarastyle

Green Shakshuka: This healthy green spin on the classic dish is a great way to make use of leftover veggies in your fridge, such as Brussels sprouts, spinach, and zucchini. And when it’s butternut squash season, this orange shakshuka is a no-brainer.

Bowls of oatmeal on a table.

Easy Oatmeal Recipe: Oats are a welcomed whole grain in the Mediterranean diet. So here’s your chance to create sweet and savory oatmeal bowls for a hearty and filling breakfast.

Overnight oats in a few jars with fruits on a table.

Overnight Oats: Besides oatmeal, overnight oats are great to enjoy during the warmer months. Plus, they’re endlessly customizable and can be prepped in advance!

Cubed sweet potato and vegetables in a skillet with eggs.

Sweet Potato Breakfast Hash: Turn your average breakfast hash into a colorful, nutrient-dense one that goes beyond just using white potatoes.

A variety of egg muffins on a table.

Breakfast Egg Muffins: Incorporate your favorite vegetables and proteins into the most delicious, on-the-go breakfast option (that’s perfectly portioned).

Spring vegetable frittata in a skillet on a table.

Spring Vegetable Frittata: This one-skillet breakfast is loaded with the best spring greens. And once fall hits, incorporate this kale and butternut squash frittata into your routine.

Smoked salmon frittata recipe in a pan.

Smoked Salmon Frittata: Salmon for breakfast is always a smart idea, and weaving it into a frittata couldn’t be more delicious.

Two jars of chia pudding and fruits

Chia Pudding: Whether it’s for breakfast or a light snack, chia pudding is a great way to get a delicious dose of fiber.

Sweet potato toast on a baking sheet.

Sweet Potato Toast: Upgrade your “avocado toast” with sweet potato as the base, and top it off with a poached egg, spinach, avocado, and a sprinkle of black pepper.

Mediterranean Recipes With Legumes

You’d be surprised what you can do with a bag of lentils or a can of chickpeas. Sure, you can toss them into salads for an extra source of protein. But did you know you can bake them into a flatbread or blend into a hummus?

Mediterranean chickpea salad in a large white bowl on a table.

Mediterranean Chickpea Salad: Chickpeas are the star of this dish, accompanied by fresh cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette. For a roasted version — you’ll love this roasted chickpea salad!

A bowl of homemade hummus next to a napkin

Best Hummus Recipe: Ah, a Mediterranean must-have for almost any meal. Dip it, spread it, or dollop it — this creamy blend of chickpeas is extremely versatile!

Two bowls of lentil soup on a table next to a napkin.

Very Best Lentil Soup: Lentils are a mighty source of protein and work beautifully in a variety of soups — especially in this one with a smoky, savory flavor.

A plate of falafel drizzled with tahini sauce.

Falafel: These little balls of chickpea goodness will certainly have you going back for seconds! Just don’t forget to drizzle them with my homemade Tahini sauce. It makes all the difference.

Falafel flatbread with different toppings.

Falafel Flatbread: If you’re looking to get extra creative, bake blended chickpeas and herbs into a delicious flatbread! And for another flatbread idea, use chickpea flour to make this nutty and herby socca.

Lentil salad with cucumber, red onion, dates and parsley couldn't be easier or more delicious. It's crisp, fresh, light and bright with my homemade Lemon Vinaigrette drizzled on top.

Lentil Salad: Lentils and diced cucumber work wonders to create a crisp, refreshing side salad.

Healthy Mediterranean Diet Snacks

In between meals, fruits, nuts, and fresh cut veggies are ideal when you want something to nibble on. You can also pair veggie sticks with creamy and flavorful dips to make them that much more enjoyable.

Baba ganoush in a bowl with garnish.

Baba Ganoush: Roasted eggplant makes for a creamy, smoky, and insanely scrumptious dip.

Green hummus in a bowl with herbs and toppings.

Green Goddess Hummus: This recipe loads a classic hummus with fresh herbs and veggies. The more greens the better!

Beet hummus is made with oven roasted beets, chickpeas, tahini, olive oil, lemon juice and garlic. It's a vibrant and healthy snack or appetizer recipe.

Roasted Beet Hummus With Basil Pesto: Roasted beets turns your average hummus into a vibrant red dip that’s so flavorful and aesthetically pleasing.

Roasted cauliflower hummus is a delicious chickpea-free version of hummus that's low-carb, keto, paleo and Whole30 friendly.

Roasted Cauliflower Hummus: If you can’t eat chickpeas, roasted cauliflower does wonders to create a veggie-heavy, creamy hummus dip.

These smoked salmon, avocado and cucumber bites are the perfect healthy appetizer recipe.

Smoked Salmon, Avocado, And Cucumber Bites: Replace crackers with cucumber slices for these fresh and fun bites (that also have a dose of protein).

A bowl of roasted red pepper hummus.

Roasted Red Pepper Hummus: For a hummus that’s slightly smoky and oh so flavorful – you can count on roasted red peppers.

Fresh Mediterranean Salad Ideas

It goes without saying that salads are an easy way to toss together fresh ingredients. Just grab some of your favorite greens, fruits, and even seafood. Then tie it all together with the best homemade sauces and dressings for a flavor-packed, satisfying meal.

Slices of tomato and mozzarella on a plate with fresh basil leaves.

Caprese Salad: Ripe tomatoes and creamy mozzarella make such a simple, yet elegant salad that stands the test of time. And if you’re an avocado lover like me – this avocado caprese salad is a summer favorite.

Cucumber salad in a large white bowl

Easy Cucumber Salad: With the help of onion, dill, and vinegar, sliced cucumbers never tasted so good! And for more cucumber inspiration, enjoy this cucumber radish salad.

Greek salad in a white bowl next to dressing.

Greek Salad: This veggie-packed salad is a refreshing six ingredient combo, with the best greek salad dressing.

Tuna, cucumber, mozzarella salad in a bowl

Tuna, Cucumber, Mozzarella Salad: After enjoying this simple, yet oh-so-delicious salad in Italy, I had to recreate it here.

Salmon filet on salad with avocado slices.

Salmon Avocado Salad: Pan-seared salmon is layered on top of spinach, avocado, tomatoes, and red onions for a salad that’s big on nutrients and flavor.

Tomato, onion, avocado salad on a plate next to parsley.

Tomato Avocado Salad: This salad is great for a simple, throw-together side dish that doesn’t require any tossing.

Israeli salad made from tomatoes, cucumber, bell pepper, red onion and herbs in a white bowl.

Israeli Salad: A simple combo of diced tomatoes, cucumbers, bell pepper, onion, and fresh herbs goes a long way.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

Cauliflower Rice Tabbouleh: Instead of using bulgur, I’ve swapped in cauliflower rice for a gluten-free option (without sacrificing flavor).

Watermelon, cucumber and feta salad.

Watermelon, Cucumber, and Feta Salad: Enjoy classic Greek flavors and juicy watermelon with a refreshing, sweet twist. And if you love melon, this melon mozzarella salad is a must-make.

This shrimp, asparagus and avocado salad is utterly delicious and perfect for spring. It's a light, vibrant, creamy, healthy avocado salad.

Shrimp, Asparagus, And Avocado Salad: When asparagus is in season, whip up this creamy, filling salad dotted with shrimp.

Vegetarian Mediterranean Recipes

From leafy greens to root vegetables, all types of vegetables are welcome in your weekly meals. Just don’t forget to utilize spices and aromatics to take each dish to the next level.

Zucchini noodle caprese salad recipe

Zucchini Noodle Caprese: When you combine zucchini noodles with your favorite caprese salad, you get a new dish that’s veggie heavy.

Spaghetti squash, Brussels sprouts, and crispy shallots side dish in a bowl.

Spaghetti Squash, Brussels Sprouts, and Crispy Shallots: Treat this as a side dish or top it off with a poached egg to make it a full meal.

Sauteed cabbage in a pan on a table.

Sauteed Cabbage: You’ll be surprised at how flavorful caramelized cabbage becomes when you sauté it with onions and garlic.

Sweet potato noodles salad is a combination of spiralized sweet potato noodles, cabbage, lentils, sautéed onions and Swiss chard. It's topped off with fresh herbs, toasted pine nuts and a zesty Dijon vinaigrette.

Warm Sweet Potato Noodles, Cabbage, and Lentil Salad: Aside from zucchini noodles, I love spiralizing sweet potatoes into this warm and hearty salad that’s ultra filling.

Sweet potato soup topped with watercress and coconut cream.

Sweet Potato Soup: Rich, savory, and creamy, this roasted sweet potato soup is a must for cooler weather days. And if you come across butternut squash, this roasted butternut squash soup is a winter favorite.

Roasted cauliflower with za'atar spice in a bowl.

Roasted Cauliflower with Za’atar: Spruce up your average roasted cauliflower with Za’atar spice, sweet dates, and toasted pine nuts! You could even drizzle some of this tahini sauce on top.

A plate of baked sweet potatoes

Baked Sweet Potato: The beauty of a baked sweet potato is that it’s great as a side dish on it’s own. But you can also stuff it with veggies, legumes, and shredded chicken, plus a drizzle of tzatziki sauce for a meal in itself .

60+ Best Mediterranean Diet Recipes - Jarastyle

Beet Soup: If you love beets, this vibrant, savory, heart-healthy soup is loaded with nutrients.

Mediterranean Recipes with Fish

As I mentioned earlier, fish is the go-to protein when eating Mediterranean food. From salmon recipes to tuna to cod, there’s so many delicious options to choose from. Bonus, they’re a no-fuss ingredient when it comes to cooking (hello 30 minute or less meals!).

Mediterranean cod en papillote on a baking sheet

Mediterranean Cod en Papillote: Nothing is more fresh, easy, and delicious than cod steamed (en papillote) with simple veggies and fruits.

Four baked cod filets in a white casserole dish.

Best Baked Cod: With the help of garlic, butter, and lemon, cod is baked into a perfectly flaky fish every time.

Tuna meatballs on a plate with tzatziki sauce and micro greens.

Baked Tuna Meatballs: You best believe that your canned tuna can be transformed into the most delicious, savory meatballs.

Grilled shrimp skewers on a plate with lemon slices, parsley and the marinade.

Garlic Grilled Shrimp Skewers: Whether you’re indoors or outdoors, these grilled shrimp skewers are easy to make and marinated with the best garlic herb mixture.

Dijon baked salmon on a tray with a fork.

Dijon Baked Salmon: If you love an herby, dijon flavor – this recipe is a must! And if you need more seasoning ideas, this baked salmon or air fryer salmon never fails.

Shrimp scampi in a large pan with a spoon

Shrimp Scampi: It doesn’t get any easier than this shrimp scampi that can be topped on virtually anything.

Several scallops in a pan.

Scallops with Citrus Ginger Sauce: Sweet and tangy, these juicy scallops only take 10 minutes to make!

Tuna salad on a slice of bread.

Tuna Salad: This classic comfort food is one to keep up your sleeve for busy weeknights. It’s crisp and creamy and works well in many meals.

A plate of zucchini pasta noodles and shrimp next to a pan with tongs.

Zucchini Pasta with Lemon Garlic Shrimp: For an all in one meal, toss your garlic butter shrimp with zoodles!

Salmon patties are a deliciously healthy dinner recipe. They're incredibly moist and flavorful and also gluten-free and paleo. I used fresh salmon, but you could use canned salmon as well. #SalmonPatties #HealthyDinnerRecipes #GlutenFreeRecipes #PaleoRecipes #SalmonRecipes

Salmon Patties: Need to switch up your salmon routine? Whip up these delicious salmon patties that are also freezer-friendly.

(gluten-free, paleo) Cucumber melon gazpacho with ginger shrimp. A cooling and delicious gazpacho, perfect for summer!

Cucumber Melon Gazpacho With Ginger Shrimp: When you take a bite of the warm ginger shrimp and cooling soup at the same time, you’ll know just how good this is.

Mediterranean Chicken Recipes and More

When you’re in the mood for meat, opt for lighter options such as chicken, turkey, or duck. Then grill, toss, or mix those with fresh vegetables, and herbs for amazing flavor.

Greek sheet pan chicken with vegetables.

Greek Sheet Pan Chicken: This is hands down a #1 favorite around here. Juicy, herby, and lemony chicken thighs are roasted along with simple, wholesome veggies – with a Mediterranean twist!

Chicken and rice in one pan garnished with lemon slices and parsley.

One Pan Chicken And Rice: Featuring bright and citrusy Mediterranean flavors, this one-pan meal results in the juiciest chicken and fluffiest rice.

Greek chicken kabobs on a white plate with tzatziki sauce.

Greek Chicken Kabobs: Drenched in the flavors of Greece, these chicken kabobs are easy to whip up and loaded with colorful vegetables in between.

Avgolemono soup in a white bowl with a spoon

Greek Avgolemono Soup: This Greek lemon chicken and rice soup is all sorts of healthy and cozy – with a Mediterranean flair.

Grilled chicken souvlaki (lemon garlic chicken skewers) with dairy-free tzatziki. Gluten-free and paleo.

Grilled Chicken Souvlaki: Think of this as a simplified version of my Greek Chicken Kabobs, but tastes just as good with a vegan tzatziki sauce.

Chicken salad in a white bowl with spoon.

Ultimate Chicken Salad: Enjoy simple diced chicken with crisp celery, green onion, fresh grapes, and a creamy dijon mayonnaise sauce.

Balsamic chicken and Brussels sprouts on a sheet pan

Roasted Balsamic Chicken With Brussels Sprouts: Oh boy are you going to love the balsamic glaze on these chicken thighs and sprouts.

Poached chicken and vegetable come together for a nourishing, hearty, healing soup recipe. With carrots, parsnips, celery, leek, onion, garlic and fresh herbs, this is a great cold weather vegetable soup.

Poached Chicken and Winter Vegetable Soup: This soup is comfort food in a bowl. It’s healing, cozy and a great way to combine your chicken and veggies.

Mediterranean ground beef stir fry in a pan with a slotted spoon.

Mediterranean Ground Beef Stir Fry: This healthy, veggie-packed stir fry is what quick and easy dinners are all about.

A white pan of fennel pork meatballs next to a napkin

Pork and Fennel Meatballs: You can eat these savory meatballs on their own, with a side of sauteed veggies, or toss them into a zoodle pasta.

Rosemary grilled lamb chops with mint apple sauce. Paleo-friendly.

Rosemary Grilled Lamb Chops: For a delectable meal, these grilled lamb chops are so tender and appetizing!

Build Delicious Mediterranean Bowls

When you have leftover odds and ends, build a Mediterranean bowl! Start with a base of grains or leafy greens. Pile on fresh or roasted vegetables, chickpeas, falafels, nuts, seeds or olives. Then add a dollop of your favorite hummus blend or a drizzle of tzatziki sauce. Here’s a few tasty ideas for added colors and textures:

Broccoli rice in a white bowl with spoon.

Base: Broccoli rice, cauliflower rice, or leafy greens.

A white bowl filled with air fryer green beans

Cooked Greens: Roasted brussels sprouts, roasted broccoli, air fryer green beans, green beans with shallots and lemon, blistered tomatoes, or garlic sauteed swiss chard.

Fresh Greens: Diced cucumbers, tomatoes, red onion, avocado or bell pepper.

Garlic herb roasted potatoes in a white serving bowl.

Potatoes: garlic herb roasted potatoes or roasted sweet potatoes.

If you make any of these delicious Mediterranean recipes, let me know how it turned out! I’d love to hear what you think in the comments below.

Mediterranean recipes with grilled shrimp and caprese salad.

60+ Best Mediterranean Diet Recipes

These healthy Mediterranean recipes include vibrant salads, plant-based foods, all things seafood, and easy chicken recipes. You’ll love this fresh caprese salad!

  • Add a slice of tomato to a plate, then add a slice of mozzarella on top. Then continue alternating slices of tomato and mozzarella.

  • Place fresh basil leaves in between the layers.

  • Drizzle olive oil and balsamic glaze over the entire salad.

  • Sprinkle with salt and pepper, then serve immediately!

Calories: 255kcal, Carbohydrates: 7g, Protein: 13g, Fat: 20g, Saturated Fat: 8g, Cholesterol: 45mg, Sodium: 360mg, Potassium: 262mg, Fiber: 1g, Sugar: 4g, Vitamin A: 1150IU, Vitamin C: 12.6mg, Calcium: 296mg, Iron: 0.5mg

©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

Roundup originally published December 2020, but updated to include new recipes and information.

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