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20-Minute Mediterranean Lunch Ideas

These healthy Mediterranean meatballs without bread crumbs or eggs will blow you away! These healthy ground beef meatballs go really well in Mediterranean bowls with salads and hummus, in wraps with veggies and tzatziki, can be made on the stove or baked and are a super tasty healthy meal prep recipe.

Mediterranean Meatballs (No Bread Crumbs, No Eggs)

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20-Minute Mediterranean Lunch Ideas

Last updated on June 4th, 2023 at 06:58 pm

These healthy Mediterranean lunch ideas are quick to make and perfect for school or work! You can even have them at home and many are easy to make ahead as well!

Enjoy the Mediterranean diet every day with these quick and easy Mediterranean lunch ideas including Mediterranean salads, bowls, wraps and more! Some of these Mediterranean diet lunches need to be reheated, but most are great for on the go or when you don't have a microwave.

The Mediterranean diet is fresh, it’s delicious, nutritious and most Mediterranean recipes that I love are effortless and ready in no time.

Today I want to share some of my favorite Mediterranean lunch recipes that are simple and super healthy! Choose betweeen healthy salads, Mediterranean bowls, one-pan meals and Mediterranean wraps. All of these Mediterranean diet lunch ideas take about 20 minutes of prep and you can pack them for work or school.


You’ll Love These Healthy Mediterranean Lunch Ideas

I’ve been away from home a lot these days, so I needed to make a list of healthy dishes that I can make and eat anywhere – at work, in the park, in the car…So these are the perfect grab-and-go meals and you can make them ahead for the office, school, or wherever you have to be.

There are a lot of fresh and flavorful salads and wraps that you don’t need to reheat, but I also included some Mediterranean lunch recipes that you can reheat if you have access to a microwave. Some are meatless, others with fish, shrimp or meat – there are no restrictions here.

I need to mention that these recipes aren’t all gluten- and dairy-free, so if you are and want to try out a meal idea, make the needed adjustments (e.g. use gluten-free bread instead of regular or olives instead of feta cheese…)


Why the Mediterranean diet?

Well, it’s one of the tastiest cuisines in the world…I guess cuisine might not be right, but let’s not be too uptight, mkay? This is about food, not grammar. The Mediterranean diet is very rich in fresh fruits and vegetables and includes in moderation olive oil, nuts, seeds, legumes, grains, eggs, yogurt, cheeses, seafood and meats. It is one of the healthiest diets because it includes a variety of nutrient-dense foods that aren’t overly processed.

This type of diet provides your body with the variety of nutrients that it needs for internal processes. Chemical reactions inside your cells can actually not take place if your body is lacking certain vitamins or minerals. “Oh, you want to make some energy? We’ve got the fat, don’t worry…Uh, but we cannot use it, because you haven’t eaten anything with vitamin C in 3 weeks.”

Don’t prevent your body from working properly and provide it with everything it needs by eating a nourishing diet like the Mediterranean diet.


Some Misconceptions About The Mediterranean Diet

Whenever I read about the Mediterranean diet, I’m pretty confused because it says: eat lean meats, as in chicken, red meat uh-uh, nada, my friend, don’t even eat it in your dreams, it’s going to clog your arteries like a cork. This is something I thought as well for I don’t know how many years. Many.

Well, I’ve got some news for you: LAMB. Look through a list of typical traditional recipes from the Mediterranean region, you’ll see a lot of lamb and beef over there. Not that lean, I tell you. I think someone’s been messing around with the definitions. I ranted this one out like a typical anemic, who just found out eating some red meat might be alright for her, didn’t I?

Now, the recipes below are rarely with red meat, but if you crave it, it’s okay to enjoy it from time to time. Not every day, but occasionally, with some vegetables. It’s a highly nutritious food and when you don’t fry it in butter and eat it slathered with ketchup and placed in a chemical bun, you’ll actually be good. Just don’t forget the lots of vegetables part either.


Mediterranean Lunch Ideas

Well, here we go with the healthy Mediterranean diet lunch ideas – make sure to save the ones you’d like to try!

Spicy chickpeas! Ready in 5 minutes this easy chickpea recipe is made with canned chickpeas, is gluten free vegan and will be great for weekly vegan meal prep!

Spicy Chickpeas

And I mean the salad that is described in that recipe! All you need is canned chickpeas, herbs, spices, garlic and some vegetables to go along! Make the chickpeas ahead, add some chopped vegetables in the morning and pack this tasty Mediterranean salad for lunch. Recipe here.

Super easy spicy cauliflower rice recipe with ground turkey, spices and vegetables - simple healthy dinner idea that you'll want to make again and again and again! Ready in about 20 minutes, this tasty cauliflower recipe is great if you're keeping a gluten-free dairy-free diet, it's also paleo and low carb. But even if you're not and simply want to add some new healthy meals to your weekly meal prep this is for you as well.

Spicy Cauliflower Rice

This cauliflower recipe has become one of my favorite meals over the last few months, I love it! It’s made with ground turkey (or any minced meat you enjoy), herbs and spices, cauliflower rice and peppers. It’s seriously so good. You can make it ahead for a few days, store in the fridge and then reheat for lunch or even dinner. Recipe here.

leftover chicken gyros bowls

Chicken Gyros Bowls

Such a delicious and easy Mediterranean lunch recipe to make when you have some rotisserie chicken and want to use it up! The entire thing is ready in 15-20 minutes! In the morning, pack it in an airtight container, no need to reheat it. Recipe here.

30+ easy healthy breakfast recipes that you’ll love! This is a collection savory and sweet breakfast ideas that include healthy pancakes, breakfast muffins, breakfast quesadillas, breakfast burritos, overnight oats, oatmeal recipes and more! Easy and delicious recipes that are easy to meal prep and kid-friendly for the most part!

High-Protein Egg Bake

Love this super portable egg bake! It’s a great breakfast idea, but can also be great for lunch. You can have it as is, or with some salad or use it in a sandwich. Recipe here.

Easy avocado black bean salad without corn is a great vegan lunch idea or a quick side dish! You can make this gluten-free vegan salad using canned black beans, herbs, avocado, tomatoes and roasted red peppers. It takes around 10 minutes!

Black Bean Avocado Salad

Got some canned black beans? Then this delicious black bean avocado salad will be ready in 10 minutes! Recipe here.


Feta Cheese Quesadilla

You can have this amazing Mediterranean quesadilla for lunch in around 10 minutes! All you need to do is make the delicious feta filling, spread it over a tortilla, toast on both sides, and enjoy. It seriously is so good, one of the best lunches! Recipe here.

20-Minute Mediterranean Lunch Bowl! This healthy lunch idea is super tasty, very easy to make, vegan and gluten-free. If you’re eating healthy and making your meals ahead for the week, this clean eating vegan lunch bowl also comes with an easy meal prep option that will help you eat clean for the entire week! #lunch #Mediterranean #vegan #glutenfree


Spicy Mediterranean Lunch Bowls

Spicy chickpeas, hummus and lots of vegetables make it into this scrumptious Mediterranean lunch bowl! Recipe here.

ground beef mushrooms and rice


Ground Beef, Rice and Mushrooms

Lean ground beef, cooked rice and mushrooms are the main ingredients in this quick ground beef recipe. It’s a great dinner and leftovers make a great lunch too – just reheat and eat! Recipe here.

Crustless Tuna Quiche Recipe: Easy healthy lunch idea


Crustless Tuna Quiche

You can have this tasty tuna recipe any time of the day. It’s super portable, versatile and you can even turn it into egg muffins. Recipe here.

Healthy avocado chicken salad: easy low carb recipe that is high-protein, filling and delicious! This chicken recipe comes with a meal prep option, is gluten-free and paleo, also great for a quick dinner or lunch! With egg, avocado, olives and vegetables this low-carb chicken salad is super satisfying! Clean eating recipe


Avocado Chicken Salad

High-protein, low-carb, filling and super satisfying healthy chicken salad that you can grab and enjoy at work or anywhere you have to be! You can even make it ahead for the week, find the recipe here.

avocado chickpea wraps


Vegan Avocado Chickpea Wraps

I think the photos don’t make these wraps justice. They’re so good! The filling is mashed chickpeas with garlic and herbs and spices and then there’s some avocado on top. Sooo good! Use whatever type of tortillas you need to, but try this Mediterranean lunch idea. Recipe here.

pesto parmesan chicken wraps - easy Mediterranean recipe


Parmesan Pesto Chicken Wraps

Super easy, super quick and super tasty wraps made with leftover chicken, pesto of choice, garlic and zucchini. These are so delicious! Recipe here.

5-Minute Mediterranean Bowl! Try this healthy lunch meal prep recipe - you prep everything and keep all parts in separate containers in the fridge (except salad - it takes a minute). Arranging this beautiful & easy healthy bowl with quinoa & hummus takes around 5-minutes! It's vegan & gluten-free!


5-Minute Mediterranean Bowls

Tzatziki, hummus, olives, some beans or chickpeas and a quick tomato cucumber salad…what more can you ask for? You can either buy all of these prepped or make them ahead yourself. These bowls are definitely among my favorite Mediterranean lunch ideas! The recipe is here.

pesto turkey meatballs


Turkey Meatballs

You will love these turkey meatballs made with pesto, garlic and herbs! They’re great with some salad, fresh tomato sauce or on their own. Recipe here.

easy tuna chickpea salad recipe


Tuna Chickpea Salad

Quick, fresh and delicious Mediterranean salad recipe that you can make with canned tuna and chickpeas, and raw vegetables! Recipe here.

tortilla pizza - easy Mediterranean lunch


Easy Vegetarian Tortilla Pizza

Pizza doesn’t have to be 5000 calories and take over 30 minutes to make! Grab a tortilla of choice and make this scrumptious vegetarian pizza in 10 minutes. You can even enjoy it on the go! Recipe here.


Mediterranean Chickpea Salad

Love the flavors and the combination of fresh and roasted vegetables in this amazing Mediterranean chickpea salad! Recipe here.

20-minute vegan chickpea soup recipe! Add this tasty and easy soup recipe to your weekly meal plan for dinner or lunch! Quick, healthy, warm and delicious!

Chickpea Soup

Speaking of chickpeas (that have not appeared in any of the other recipes on this list), did you know you can also make soup with them? Yes you can, this recipe is mouthwatering and you only need to reheat. It’s here.


Healthy Bean Soup Recipe

And in case you prefer bean soup…here’s a shortcut for you, because this tasty bean soup is ready in 20 minutes as well. Recipe here.

healthy tuna chickpea bowls


Tuna Chickpea Meal Prep Lunch Bowls

These will sound odd to you when you read the instructions, but trust me, they’re incredible. No need to reheat. Recipe here.

From my Clean Eating Binder


More Healthy Recipes

I hope you enjoy some of these delicious healthy Mediterranean lunch ideas! If you’re looking for even more healthy recipes, feel free to check out my Clean Eating Binder, or check out these other collections as well:

  • 31 Healthy Breakfast Ideas
  • 30-Minute Healthy Dinner Ideas
  • Meal Prep Meal Plan For The Week
Yield: 2

20-Minute Mediterranean Lunch Ideas For Work Or School

20-Minute Mediterranean Lunch Ideas For Work Or School

Enjoy the Mediterranean diet every day with these quick and easy Mediterranean lunch ideas! This collection includes Mediterranean salads, bowls, wraps and more!

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1/2 cup feta cheese crumbled
  • 3 garlic cloves, minced
  • 1/2 cup basil & arugula
  • 1 small tomato
  • 1/4 avocado
  • 2 tsp olive oil
  • black pepper
  • 2 tortillas

Instructions

  1. Mash the feta cheese with the avocado. Add the herbs, black pepper, 1 tsp olive oil, tomato and garlic.
  2. Spread this on 1/2 tortilla. Then fold in 1/2.
  3. Toast in a non-stick pan with 1 tsp of olive oil until golden brown on both sides.
  4. Slice and serve with this delicious everyday salad. Enjoy!

Notes

The original recipe is at Homemade Mastery.

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 359Total Fat: 20gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 33mgSodium: 585mgCarbohydrates: 35gFiber: 4gSugar: 3gProtein: 11g
© Beauty Bites
Cuisine: Mediterranean / Category: Lunch

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