Here are over 50 easy Mediterranean diet recipes that anyone can make in under 30 minutes or meal prep! Packed with fresh and easy-to-find ingredients, these healthy meals are refreshing, flavorful and super delicious! Including Mediterranean recipes for breakfast, salads, bowls, quick dinner ideas as well as sides and appetizers!
If you know me, even a little bit, you know anything that has garlic, basil, olives or tomatoes in it – I’d marry it in a heartbeat.
No surprise there.
“You’d marry anyone and anything that looks at you. You’re VERY pretty, but also quite desperate.”
Thank you for telling me I’m pretty.
Well, today, we’re not here to talk about my sad attempts at marrying rich or just marrying to feel like I’m worth it, so I can finally afford a shampoo from L’Oréal. We’re here for the delicious and healthy Mediterranean recipes that seem to control my salivary glands.
What Is The Mediterranean Diet
The Mediterranean diet isn’t really a “diet”. It’s a way of eating and living. And it’s a really good one. Some pro’s of the Mediterranean diet include:
- prevents cardiovascular disease, diabetes and stroke
- is anti-inflammatory and provides a variety of antioxidants, minerals and vitamins
- prevents cancer
- reduces the risk of Alzheimer’s and other neurodegenerative diseases
- can help you maintain a healthy weight
- good for your mental health – the “diet” is easy to follow and you’re not cutting out any major food group!
- you get to keep your friends and family! You won’t turn into a dieting robot who avoids people who eat pizza in front of them, because you’re encouraged to share your meals with others!
What Can You Eat On The Mediterranean Diet
The reason the Mediterranean diet is really wholesome is that the Mediterranean region is very fertile. A large variety of fruits, vegetables, legumes, whole grains, seeds, nuts naturally grow in the area. Thus – when you eat with what is available locally, you get plenty of antioxidants and nutrients from food alone.
Currently, most of us have access to many of the foods that can be found in the Mediterranean. Thanks, globalization!
Here are the Top Mediterranean foods to eat that you can find in the store (or your garden!)
- Vegetables: leafy greens, cabbage, tomatoes, cucumbers, zucchini, eggplant, arugula, spinach, broccoli, pumpkin, potatoes, onion, peppers;
- Fruit: lemons, oranges, strawberries, raspberries, peaches, apples, plums;
- Whole grains & legumes: barley, bulgur, chickpeas, beans, lentils, quinoa, rice, oats;
- Nuts and seeds: almonds, walnuts, pistachios, sunflower seeds, sesame seeds;
- Fish and seafood: sardines, mackerel, sea bass, trout, salmon, tuna, shrimp, calamari, octopus;
- Herbs and spices: garlic, dill, thyme, oregano, mint, parsley, basil, coriander, saffron, rosemary, oregano, cinnamon;
- Other Sources Of Protein (in moderation): poultry, eggs, cheese, yogurt and once a week red meat;
- Healthy Fats: Olive oil, olives, avocado;
- And important for some – WINE (I personally hate wine, but this isn’t about moi);
Mediterranean Diet Breakfast Recipes
So, what is a good Mediterranean diet breakfast? At breakfast, you want to prioritize fruit and vegetables, add some protein of choice and some whole grains. Here are some breakfast ideas that fit the Mediterranean diet:
Mediterranean Breakfast Egg Scramble. This is a simple easy breakfast you can make with vegetables, eggs and feta cheese in about 10 minutes. Enjoy as is or with some bread.
Mediterranean Avocado Egg Toast. Probably my favorite breakfast to have! Again eggs, tomatoes, avocado, olives, fresh herbs and whole grain toast. Filling, satiating and delicious!
Easy Overnight Oats. Creamy, cool and so healthy! You can make the oats the night before (I currently like the yogurt recipe) and enjoy them with some fresh fruit and chopped nuts.
Healthy Breakfast Apple Crumble. This recipe does take longer than 10 minutes of prep, but you can make it ahead for the week. Heat up in the morning and enjoy with some Greek yogurt!
Vegetarian Breakfast Burritos. Not really Mediterranean, but these do fit the dietary pattern. They’re rich in protein from the eggs and fiber from the beans.
Crustless Tuna Quiche. Another savory meal prep breakfast you can enjoy on the Mediterranean diet! It’s packed with veggies and protein.
Spinach Feta Oatmeal Muffins. These muffins remind me of the Greek Spanakopita, but instead of layering spinach between filo sheets, we’ll just mix everything in one bowl and call it a muffin.
Flourless Blueberry Pancakes. Healthier than regular pancakes, these are perfect for breakfast. Serve with some fresh fruit and yogurt on the side.
Mashed Chickpea Bruschetta. Got a food processor? Great you can easily make this in about 5 minutes. If you don’t have a food processor, just mash the chickpeas using a fork or a masher and thinly chop the other ingredients – the recipe is definitely worth it! Makes a great breakfast or even lunch!
Main Dish Salads & Bowls
If you love your food served in a bowl, as much as I do, here are some of the most delicious Mediterranean diet recipes you can make!
Mediterranean Salmon Bowl. This is one of my most popular and loved Mediterranean diet recipes. The bowls are filled with pan-seared salmon, broccoli, hummus, olives all layed on a bed of an incredible cabbage salad. I know, an unexpected combo, but a real keeper.
Quinoa, Feta & Roasted Veg Salad. If you’ve got some cooked quinoa, roasted vegetables, feta, arugula and cherry tomatoes this delicious salad can be yours in 5 minutes!
Mediterranean Tuna Salad. Canned tuna, capers, lettuce, arugula, basil and even some garlic in this tasty lunch! Don’t forget to add some croutons for crunch!
5-Minute Mediterranean Bowl. Another super popular and loved recipe on my blog.These simple bowls are plant-based and gluten free and filled with a refreshing tomato cucumber salad, chickpeas, cooked quinoa, but the best part are definitely the hummus and tzatziki! SO good and definitely a must-make recipe!
5. Mediterranean Salmon Salad – make it in no time using cooked salmon, roasted red peppers, feta cheese and arugula!
Black Bean And Feta Salad. Got some canned black beans? Then you need to try this delicious high-fiber high-protein salad for lunch.
Mediterranean Roasted Chickpea Salad is flavorful, healthy and incredibly easy to make!
Chickpea Tuna Salad Recipe. Yes, this is another one of those 10-minute Mediterranean salads that you can make by opening some cans and chopping some vegetables.
Greek Meatball Bowls. If you like to be prepared for the week, these meal prep bowls are for you!
DIY Greek Chicken Bowls. We’ve got chicken, we’ve got sweet potatoes, a quick tzatziki, red pepper hummus and a super easy salad. You can basically buy all ingredients from the store or make each part yourself. Easy and delicious!
Quinoa Asparagus Salad. You can make this simple salad with cooked quinoa, sauteed asparagus and feta cheese in around 15 minutes. Serve with some hummus and tzatziki for a filling healthy lunch or dinner!
Wraps, Toasts & Sandwiches
Another way I like my food – when it’s wrapped in bread. For those times when you want to eat without utensils, you need these easy Mediterranean-style wraps and sandwiches!
Mediterranean Chickpea Wraps. You don’t need to make falafels if you’re feeling not hyper motivated. Instead, make these chickpea wraps – you’ll love them.
Greek Chicken Wrap. Got some rotisserie chicken that you’d like to use up? Pack it into these delicious Greek-inspired wraps – you can make them in around 20 minutes!
Pesto Parmesan Chicken Wraps. Yet another great option for that leftover chicken! If you’ve got some pesto, spinach and zucchini these wraps can be in your hands within 15 minutes!
Mediterranean Salmon Wraps are filled with baked salmon, a garlicky sauce and a fresh summer salad. Simple, but so good!
5-Minute Chickpea Bruschetta. If you thought we were done with the canned chickpea recipes, you’re very wrong. But, you’ll also be happy if you make the topping for this amazing 5-minute chickpea bruschetta. It’s super satisfying and great in wraps as well!
Evolved Lentil Wraps. If you want to add more lentils and more plant-based recipes to your weekly menu, these incredible wraps are for you! Super flavorful and quite easy to make!
Mediterranean Chicken Lettuce Wraps. And if you want to lighten up your wraps, use lettuce instead of bread. These chicken lettuce wraps are like a lightened up low-carb version of a gyro!
Avocado Chickpea Wraps. These delicious vegan wraps are ready in 15 minutes, perfect for lunch or even dinner!
Lentil Salad Dip Recipe. Got some leftover lentils? Then you can make this delicious healthy lentil dip packed with vegetables, olives, herbs and feta cheese! It’s great on some toasted bread.
Easy Mackerel Wrap. Filled with zuccini, avocado, spring onions and mackerel these wraps are simple, yet taste amazing!
Amazing Hummus Wraps. These hummus wraps are unbelievable! They’re not really a grab-and-go type of lunch, but they’re easy to assemble and perfect for both – lunch and dinner!
One-Pan Mediterranean Dinners
If your goal is to only wash one pan tonight, then these easy Mediterranean diet dinner recipes are what you need!
Mediterranean Chicken Skillet. Looks and sounds unusual, but this dish tastes incredible!
Shrimp in Tomato Garlic Sauce – enjoy this one with whole grain rice, pasta or your favorite bread!
Spicy Shrimp and Quinoa. Other than some cooked grains you’ll need shrimp, zucchini, tomatoes and garlic in order to make this tasty dinner!
One-Pan Rice and Calamari. If you’ve got some calamari in your freezer, this deliciousness is your sign to make them for dinner.
Tomato and Basil Quinoa Risotto. If you’ve got some cooked quinoa, this tasty “risotto” can be yours in 10 minutes!
Mediterranean Chickpea Skillet. This quick and easy dinner is packed with fiber and plant protein and is great with some bread, salad and avocado!
Bulgur, Red Lentil & Butternut Squash Skillet. Ever had bulgur? If the answer is no, it’s time to try it with this simple flavorful plant-based recipe!
Garlic Squid Recipe. This squid recipe is SO good! Besides the squid, you’ll need some tomato paste, garlic, lemon juice, olives, Parmesan cheese and arugula.
One-Pan Spinach And Rice. This is the type of recipe you make when spinach is in season – it’s the perfect healthy comfort food!
Mediterranean Green Bean Skillet. You will never look at green beans the same after making this delicious skillet full of feta cheese, garlic, tomatoes and herbs. SO, so tasty!
Mediterranean Chickpea Dinner is a 15-minute recipe you can make with canned chickpeas that is incredibly quick, filling and flavorful!
Mediterranean Soup Recipes
If you’re in need of Mediterranean diet recipes that you can enjoy during winter – try these soups!
20-Minute Chickpea Soup Recipe. Told you the chickpea recipes aren’t going away! Use a can and make this amazing warming soup that is perfect for any season, but especially comforting during fall or winter season.
Easy Bean Vegetable Soup. Canned beans, tomato sauce, basil and vegetables all go into a pot and you’ve got a delicious healthy soup!
Red Lentil, Bulgur and Spinach Soup. Super hearty and filling vegan soup! Some of the ingredients include lentils, bulgur, spinach and onions. You might think it’s too simple, but you’ll want to eat this soup again and again and again.
Homemade Chicken Barley Soup. No food in this world can be more comforting than chicken soup! Like it’s the real deal. You can’t convince me otherwise. And this is the chicken soup that I absolutely LOVE. It’s packed with protein and real natural healthy ingredients like barley, carrots, potatoes and mint. You will need a bit more time to make this soup, but it’s worth it and you can enjoy it for several days!
Amazing Mediterranean Fish Soup. Fish soup might not make your mouth water, but once you try this combo with sardines, garlic, tomato and dill, you’ll change your mind.
Mediterranean Side Dishes
Don’t get me wrong, I love souvlaki and grilled fish as much as everyone else, but my favorite part of any Mediterranean dinner table are the sides and appetizers. They’re actually the main stars of the show.
Super Fresh Quinoa Tabbouleh. If you’re not familiar, Tabbouleh is a type of salad made with thinly chopped parsley, onion, tomatoes and soaked bulgur. It’s a traditional dish in Syria, Lebanon, Jordan and Egypt and is served as part of a meze. To make the recipe gluten-free I used quinoa and not bulgur and added a few other herbs to the mix. Result – a super fresh side dish that goes well with falafels, grilled meat or fish!
The Best Tomato Cucumber Salad. Tomato cucumber salad has been pretty much the only salad I knew almost my entire life and this version is the best.
10-Minute Pan-Roasted Vegetables. All you need to do here is stir cauliflower, zucchini and peppers with some garlic and spices! Super tasty and easy!
Tomato Chickpea Salad. This amazing tomato-based salad is the perfect side dish! Pair it with some hummus, tzatziki and some grilled vegetables and you will be super satiated from the appetizers alone!
Avocado, Tomato and Arugula Salad. I love a good vegetable salad. And let me tell you – this one’s the best as it’s full of my favorites: cucumbers, tomatoes, arugula, avocado and basil.
Tomato, Garlic and Chickpea Salad. Another way to combine chickpeas and tomatoes! This simple salad is full of flavor and makes a refreshing side that you can bring to a barbecue party.
5-Minute Cannellini. Add some extra fiber and protein to your meals with this simple bean recipe!
Easy Mediterranean White Bean Salad. This is the perfect, filling side dish for summer! Serve along with hummus, tzatziki and fish or meat.
Mediterranean Diet Appetizers
It’s time for the last section in our collection of easy Mediterranean diet recipes! Truly saving the best for last, because all of these appetizers can make most of the dishes above even better!
Tzatziki is a wonderful Greek garlicky sauce or dip, that goes really well with bread, vegetables, potatoes and grilled meat or fish. And lucky for us both, it’s super easy to make! All you need to do is mix Greek yogurt with salt, minced garlic and a thinly chopped cucumber. If you’re dairy-free – follow the cashew-based recipe in the link.
Hummus. You can always go an buy hummus at most stores these days, but I love making it at home. You can add only the things you like and leave out whatever you don’t like. Plus it’s cheaper. All you need are canned chickpeas, tahini, lemon juice, salt and garlic.
Zucchini in Garlic Sauce. The name says it all: it’s basically sauteed zucchini smothered in a yogurt garlic sauce. This is one of my favorite ways to eat zucchini during summer!
Feta Appetizer is a simple, 3-ingredient recipe that is great with raw vegetables, added to bowls or to wraps!
Roasted Peppers and Feta Dip. This dip is a must-make when you’ve got some roasted peppers, especially at the end of the summer. It’s perfectly balanced, super easy to make and great with bread or grilled meat.
How To Meal Prep For The Week
If you don’t have much time to cook on weekdays, it’s a good idea to make some of these Mediterranean diet recipes ahead of time. Many of them can be stored in the fridge for 3-5 days – just use airtight meal prep containers.
I personally love making ahead my 5-Minute Mediterranean Bowl and the Mediterranean Salmon Bowl. Follow the instructions of the individual recipes, so that your food stays fresh for more than a day!
Also, I have a collection of meal prep Mediterranean recipes that you can find here.
Mediterranean Diet Meal Plan
I hope you found some Mediterranean diet recipes you’d like to make, if you do make them or have any questions – let me know! Also if you’re in need of a simple 7-day Mediterranean diet meal plan, check out this one.
50+ Best Mediterranean Diet Recipes
Quick and easy Mediterranean diet recipes anyone can make that are packed with fresh ingredients and flavor!
Ingredients
For the chickpea wraps
- 1 cup chickpeas, canned, rinsed and drained
- 2 garlic cloves, minced
- 1/2 tsp dried mint
- 1 1/2 Tbsp tahini
- 1 Tbsp lemon juice
- 1 tsp crushed red pepper
- 1 Tbsp olive oil
- 1/2 cup spinach
- hummus (no chili powder)
- 1x tomato cucumber avocado salad
- 4 small tortillas
Instructions
- For the chickpeas: Put 1 cup of chickpeas (canned, rinsed and drained) in a non-stick pan and cook with 1 Tbsp of olive oil at medium heat. Add 1 garlic clove, the dried mint and the crushed red pepper. Stir until all chickpeas are coated. Then turn the heat off.
- Tahini Sauce: In a small jar or a bowl mix the tahini with the lemon juice and garlic. Add 1-2 Tbsp of water until you reach the desired texture and creaminess. I used 2 Tbsp of water in this recipe.
- Arranging the wraps: In the middle of the tortilla add a handful of spinach leaves, 2-3 Tbsp of chickpeas, 2 Tbsp of hummus, 2-3 Tbsp of the tomato-cucumber salad. Finally spread a tbsp of the tahini sauce over everything and wrap.
- Serve immediately or go for the meal prep option described in the notes.
Notes
Original recipe here.
Nutrition Information:
Yield: 3 Serving Size: 1Amount Per Serving: Calories: 485Total Fat: 19gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 490mgCarbohydrates: 66gFiber: 11gSugar: 7gProtein: 16g
Originally published in August 2019 and last updated with new recipes in February 2026.
Thank you for the list and recipes. My doctor told me I need to be on the Mediterranean diet for my heart and overall health, but I find it hard to cook every night. I’m a single mom and teacher and I like lifting weights as well. What recipes do you recommend keep well for meal prepping other than the bowls you mentioned? I guess I’m looking for a mediterranean meal prep list! LOL Thanks so much!
Hi Ayanna, you can meal prep quite a lot when you’re doing the Mediterranean diet. You can make almost all recipes on the list, they’ll keep for around 3 days in the fridge. The only ones that won’t stay good are the fresh salads, because the fresh tomatoes don’t taste good after a day and spoil everything! Even if kept in the fridge. You can prep fresh vegetables by washing and chopping some kale, cabbage, cucumbers, bell peppers and use whole cherry tomatoes. Add the dressing right before serving (also can spoil everything if kept for too long). Other than that it’s the usual meal prep routine: prepare some source of protein for the week – preferably chicken, fish or plant-based sources like beans, chickpeas and lentils. Make some sauces – I love tzatziki and hummus, they also keep well in the fridge.Then prepare some cooked vegetables and grains. When I do this I like to keep everything separate and just make different combinations every day. I hope it helps, if you do need some more help let me know – I’d love to help. I also have another post with chicken-free meal prep recipes, they’re healthy but they not all Mediterranean, maybe you can still check them out.
Love your style! Your blog is beautiful and I’m going to dive in! Thanks for all your hard work!
Hi! What brand of tortillas do you use? I don’t like many tortillas but the ones you used look good!