20 Mediterranean Diet Recipes That Will Transport Your Taste Buds to Paradise

I’ve attached a video for every recipe below from my favorite home cooks.

The Mediterranean diet is a tasty and healthy way to eat. It’s based on the foods people in countries like Greece and Italy have eaten for years. This diet focuses on plant-based foods, whole grains, and healthy fats like olive oil. You can enjoy lots of fruits, veggies, nuts, seeds, and fish while eating less red meat and processed foods.

Want to try some yummy Mediterranean recipes? You’re in luck! There are many easy and delicious options for breakfast, lunch, and dinner. You can make Greek salads, grilled fish, vegetable soups, and even tasty desserts that fit this diet. The best part is that you don’t have to give up flavor to eat healthier.

Greek Salad

Here’s what you’ll need to make a tasty Greek salad:

4 ripe tomatoes, cut into wedges
1 cucumber, sliced
1 red onion, thinly sliced
1 green bell pepper, sliced
1 cup kalamata olives
200g feta cheese, cubed
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Now, let’s put it all together:

Wash and chop all your veggies.
In a large bowl, mix the tomatoes, cucumber, onion, and bell pepper.
Add the olives and feta cheese to the bowl.
In a small jar, shake together the olive oil, vinegar, oregano, salt, and pepper.
Pour the dressing over your salad and gently toss.
Serve right away and enjoy your fresh Greek salad!

This simple recipe is perfect for a light lunch or as a side dish. It’s packed with fresh flavors and healthy ingredients. You can adjust the amounts to your liking or add extra veggies if you want.

Hummus

Ready to make some tasty homemade hummus? Here’s what you’ll need:

1 cup dry chickpeas (or 2 cans if using pre-cooked)
1/4 cup tahini
2-3 cloves garlic
Juice of 1 lemon
1/4 cup extra virgin olive oil
1 tsp cumin
Salt to taste
Water as needed

Now let’s get cooking!

Soak the dry chickpeas overnight. Drain and simmer them in fresh water for 1.5-2 hours until soft.

Add the cooked chickpeas to a food processor with the tahini, garlic, lemon juice, olive oil, cumin, and salt.

Blend everything until smooth, adding small amounts of water if needed to reach your desired consistency.

Taste and adjust the seasonings to your liking. A little extra lemon juice or salt can really make the flavors pop!

Serve your homemade hummus with warm pita bread, fresh veggies, or as a tasty sandwich spread. Enjoy this classic Mediterranean treat!

Tabbouleh

Here’s a tasty tabbouleh recipe for you to try:

Ingredients:

1 cup fine bulgur wheat
2 cups chopped fresh parsley
1 cup diced tomatoes
1/2 cup chopped fresh mint
1/4 cup finely chopped onion
1/4 cup olive oil
3 tablespoons lemon juice
Salt and pepper to taste

Directions:

Soak the bulgur in cold water for 30 minutes. Drain well and squeeze out excess water.
Mix the bulgur with parsley, tomatoes, mint, and onion in a large bowl.
Add olive oil and lemon juice. Stir gently to combine.
Season with salt and pepper to your liking.
Cover and chill in the fridge for at least 30 minutes before serving.

This refreshing salad is perfect for a light lunch or as a side dish. You can adjust the herbs and vegetables to suit your taste. Enjoy your homemade tabbouleh!

Shakshuka

Ready to try a tasty Mediterranean dish? Shakshuka is a perfect choice! Here’s what you’ll need:

Ingredients:

3 tbsp olive oil
1 onion, diced
1 bell pepper, chopped
3 garlic cloves, minced
1 tsp cumin
1 tsp paprika
1/4 tsp red pepper flakes
2 cans (14 oz each) diced tomatoes
6 eggs
Salt and pepper to taste
Fresh parsley for garnish

Directions:

Heat olive oil in a large skillet over medium heat.
Add onion and bell pepper. Cook for 5 minutes until softened.
Stir in garlic, cumin, paprika, and red pepper flakes. Cook for 1 minute.
Pour in diced tomatoes. Simmer for 10 minutes until sauce thickens.
Make 6 wells in the sauce and crack an egg into each.
Cover and cook for 5-7 minutes until egg whites are set but yolks are still runny.
Season with salt and pepper. Sprinkle with fresh parsley.

Serve your shakshuka hot with crusty bread for dipping. Enjoy this flavorful and easy Mediterranean meal!

Grilled Chicken Souvlaki

Ready to make a tasty Mediterranean dish? Let’s whip up some grilled chicken souvlaki!

Ingredients:

1 pound boneless chicken thighs, cut into chunks
1/4 cup olive oil
Juice of 1 lemon
3 cloves garlic, minced
1 tablespoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
Wooden skewers, soaked in water

Baba Ganoush

Ready to make a tasty Mediterranean dip? Let’s whip up some baba ganoush! Here’s what you’ll need:

Ingredients:

2 large eggplants
1/4 cup tahini paste
2 cloves garlic, minced
2 tablespoons lemon juice
1/4 cup Greek yogurt (optional)
Salt and pepper to taste
1 teaspoon sumac
1/2 teaspoon Aleppo pepper or red pepper flakes

Directions:

Preheat your oven to 425°F (220°C).
Poke holes in the eggplants with a fork. Place them on a baking sheet and roast for about 50 minutes, turning every 20 minutes.
Let the eggplants cool, then scoop out the flesh.
Put the eggplant flesh in a colander to drain for 3 minutes.
In a food processor, combine the eggplant, tahini, garlic, lemon juice, yogurt, and spices.
Pulse a few times to mix. Don’t overblend!
Chill in the fridge for 30 minutes to an hour.

Your baba ganoush is ready to serve! Enjoy it with pita bread or fresh veggies. It’s perfect for a light lunch or as a party appetizer.

Falafel

Here’s a tasty falafel recipe you can try at home:

Ingredients:

2 cups dried chickpeas, soaked overnight
1/2 onion, chopped
4 garlic cloves
1/4 cup fresh parsley
1/4 cup fresh cilantro
2 tsp cumin
1 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne pepper
Oil for frying

Directions:

Drain the soaked chickpeas and put them in a food processor.
Add onion, garlic, herbs, and spices to the processor. Pulse until you get a coarse mixture.
Form the mixture into small patties, about 1/2 inch thick.
Heat oil in a deep pan to 375°F (190°C).
Carefully drop the patties into the hot oil. Fry for 3-5 minutes until golden brown.
Remove with a slotted spoon and drain on paper towels.

Serve your homemade falafel warm in pita bread with tahini sauce and fresh veggies. You can also bake them for a healthier option. Just brush with oil and bake at 375°F (190°C) for about 15 minutes on each side.

Mediterranean Lentil Soup

Here’s a tasty recipe for Mediterranean lentil soup! You’ll love how easy it is to make.

Ingredients:

1 cup red lentils
1 onion, diced
2 carrots, chopped
2 celery stalks, chopped
3 garlic cloves, minced
1 tbsp olive oil
1 tsp cumin
1 tsp dried thyme
1 bay leaf
6 cups vegetable broth
Salt and pepper to taste

Directions:

Rinse the lentils in a fine-mesh strainer.
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 10-12 minutes, stirring often.
Add garlic and cumin. Cook for another minute.
Pour in the broth, lentils, thyme, and bay leaf. Bring to a boil.
Lower heat, cover, and simmer for 25-30 minutes until lentils are tender.
Remove bay leaf and season with salt and pepper.
Use an immersion blender to partially blend the soup if you like a creamier texture.

Your Mediterranean lentil soup is ready! Serve it hot and enjoy the comforting flavors.

Spanakopita

Here’s what you’ll need to make this tasty Greek spinach pie:

1 pound frozen spinach, thawed and drained
1 cup crumbled feta cheese
1/2 cup ricotta cheese
1/4 cup chopped fresh dill
1/4 cup chopped green onions
2 eggs, beaten
Salt and pepper to taste
1 package phyllo dough
1/2 cup olive oil

Now, let’s make your spanakopita:

Preheat your oven to 350°F (175°C).
Mix spinach, feta, ricotta, dill, green onions, eggs, salt, and pepper in a bowl.
Brush a baking dish with olive oil. Layer 10 sheets of phyllo, brushing each with oil.
Spread the spinach mixture over the phyllo layers.
Top with 8 more phyllo sheets, brushing each with oil.
Cut into squares before baking.
Bake for about 45 minutes until golden brown.
Let it cool for a few minutes before serving.

Enjoy your homemade spanakopita! It’s perfect for a light lunch or as part of a larger Mediterranean feast.

Grilled Fish With Lemon And Herbs

You’ll love this tasty Mediterranean-inspired grilled fish recipe! Here’s what you need:

Ingredients:

4 white fish fillets (cod, halibut, or sea bass)
2 tablespoons olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Fresh parsley for garnish

Directions:

Mix olive oil, lemon juice, garlic, oregano, and thyme in a bowl.
Pat fish dry and place in a shallow dish. Pour the herb mixture over the fish, coating both sides.
Let the fish marinate for 15-20 minutes at room temperature.
Preheat your grill to medium-high heat (about 400°F).
Remove fish from marinade and season with salt and pepper.
Grill the fish for 4-5 minutes per side, or until it flakes easily with a fork.
Transfer to a plate and garnish with fresh parsley.

Serve your grilled fish with a side of lemon wedges and enjoy your delicious Mediterranean meal!

Ratatouille

Here’s a simple recipe for delicious Mediterranean ratatouille:

Ingredients:

2 eggplants, cubed
2 zucchini, sliced
2 bell peppers, chopped
4 ripe tomatoes, diced
1 onion, chopped
4 garlic cloves, minced
1/4 cup olive oil
Salt and pepper to taste
Fresh herbs (basil, thyme, or parsley)

Directions:

Heat olive oil in a large pan over medium heat.
Add onions and garlic. Cook until soft and fragrant.
Toss in eggplant and bell peppers. Sauté for 5 minutes.
Add zucchini and tomatoes. Stir well.
Season with salt and pepper.
Cover and simmer for 20-25 minutes, stirring occasionally.
Your vegetables should be tender but not mushy.
Remove from heat and sprinkle with fresh herbs.
Serve warm or at room temperature. Enjoy your homemade ratatouille!

You can pair this with crusty bread or over quinoa for a hearty meal. It’s even tastier the next day!

Tzatziki

Want to make a tasty Greek dip? Try tzatziki! Here’s what you’ll need:

Ingredients:
• 2 cups Greek yogurt
• 1 cucumber, grated
• 2-3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried dill (or 2 tbsp fresh)
• Salt and pepper to taste

Directions:

Grate the cucumber and squeeze out extra water.
Mix grated cucumber, yogurt, minced garlic, olive oil, lemon juice, and dill in a bowl.
Add salt and pepper to taste. Stir well.
Cover and chill in the fridge for at least 1 hour before serving.
Give it a quick stir before you dig in!

You can enjoy your homemade tzatziki with pita bread, veggies, or as a sauce for grilled meats. It’s a cool and creamy addition to any Mediterranean meal.

Stuffed Grape Leaves (Dolma)

Here’s what you’ll need to make delicious stuffed grape leaves:

1 jar grape leaves
1 cup rice
1/2 lb ground beef
1 onion, diced
1/4 cup fresh mint, chopped
1/4 cup fresh dill, chopped
2 lemons
Olive oil
Salt and pepper

Now let’s make these tasty dolmas!

First, rinse the grape leaves and set aside. Mix the rice, beef, onion, herbs, juice of 1 lemon, and spices in a bowl.

Place a leaf vein-side up and add a spoonful of filling near the stem. Fold the sides and roll it up.

Line a pot with extra leaves and arrange your rolls seam-side down. Pour in some water and olive oil.

Cover with a plate and simmer for about 45 minutes. Let them cool in the pot for 10 minutes.

Squeeze the other lemon over your dolmas before serving. Enjoy your homemade Mediterranean treat!

Caprese Salad

Here’s a simple and tasty Caprese salad recipe for you to enjoy:

Ingredients:

2-3 ripe tomatoes
8 oz fresh mozzarella
1/4 cup fresh basil leaves
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
Salt and pepper to taste

Directions:

Slice the tomatoes and mozzarella into 1/4 inch thick rounds.
Arrange the tomato and mozzarella slices on a plate, alternating them in a circle.
Tuck fresh basil leaves between the slices.
Drizzle olive oil and balsamic vinegar over the salad.
Sprinkle with salt and pepper to your liking.
Serve right away and enjoy your fresh Caprese salad!

This easy recipe is perfect for a light lunch or as a side dish. It captures the flavors of the Mediterranean diet with its simple, fresh ingredients.

Pesto Pasta

Here’s a tasty pesto pasta recipe you’ll love:

Ingredients:

1 pound spaghetti
2 cups fresh basil leaves
1/2 cup pine nuts
2 garlic cloves
1/2 cup grated Parmesan cheese
1/2 cup olive oil
Salt and pepper to taste
1 cup cherry tomatoes, halved (optional)

Directions:

Cook the spaghetti in a large pot of salted water until al dente. Reserve 1/2 cup of pasta water before draining.
While the pasta cooks, make the pesto. Blend basil, pine nuts, garlic, and Parmesan in a food processor.
With the processor running, slowly pour in the olive oil until smooth. Season with salt and pepper.
Toss the hot pasta with the pesto in a large bowl. Add pasta water as needed to thin the sauce.
If using, stir in the cherry tomatoes. Serve your delicious pesto pasta right away!

You can add grilled chicken or shrimp for extra protein. Enjoy this simple Mediterranean meal!

Roasted Vegetable Medley

Get ready to make a tasty Mediterranean dish! Here’s what you’ll need:

Ingredients:

2 cups butternut squash, cubed
2 cups potatoes, diced
1 cup carrots, chopped
1 red onion, cut into wedges
3 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon fresh rosemary, chopped
1 lemon, juiced and zested
Salt and pepper to taste

Directions:

Preheat your oven to 425°F (220°C).
Mix olive oil, lemon juice, lemon zest, garlic, rosemary, salt, and pepper in a small jar. Shake well.
Put all the veggies in a big bowl. Pour 3/4 of the dressing over them and toss to coat.
Spread the veggies on a baking sheet. Don’t crowd them!
Roast for 30-35 minutes. Stir once halfway through.
Take them out when they’re golden and tender.
Drizzle the rest of the dressing over the hot veggies.

Your roasted veggie medley is ready! Enjoy it warm as a side dish or main course.

Moussaka

Here’s a tasty recipe for moussaka, a classic Mediterranean dish. Let’s get cooking!

Ingredients:

2 large eggplants, sliced
1 lb ground lamb or beef
1 onion, diced
3 cloves garlic, minced
1 can diced tomatoes
1 tsp cinnamon
1/2 tsp allspice
Salt and pepper to taste
3 cups béchamel sauce
1/2 cup grated Parmesan cheese

Directions:

Brush eggplant slices with olive oil and broil until golden brown.
In a pan, brown the meat with onions and garlic. Add tomatoes and spices. Simmer for 20 minutes.
In a baking dish, layer half the eggplant, then all the meat sauce, then the remaining eggplant.
Pour béchamel sauce over the top and sprinkle with Parmesan.
Bake at 350°F for 45 minutes until bubbly and golden.
Let cool for 15 minutes before serving. Enjoy your homemade moussaka!

Mediterranean Quinoa Salad

Here’s a tasty Mediterranean quinoa salad you can make at home:

Ingredients:

1 cup quinoa
2 cups water
1/4 cup olive oil
2 tablespoons lemon juice
1 cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup feta cheese, crumbled
1/4 cup red onion, finely chopped
1/4 cup kalamata olives, pitted and sliced
2 tablespoons fresh parsley, chopped
Salt and pepper to taste

Directions:

Rinse the quinoa in a fine mesh strainer. Add it to a pot with water and bring to a boil.
Reduce heat, cover, and simmer for 15 minutes until the water is absorbed. Let it cool.
In a large bowl, whisk together olive oil and lemon juice.
Add the cooled quinoa, cucumber, tomatoes, feta, onion, olives, and parsley to the bowl.
Gently toss everything together until well combined.
Season with salt and pepper to your liking.
Chill the salad for at least 30 minutes before serving.

You can enjoy this refreshing salad as a light lunch or a side dish. It’s perfect for summer picnics or potlucks!

Olive Tapenade

Ready to make a tasty Mediterranean spread? Here’s what you’ll need:

Ingredients:

1 cup pitted black olives
2 tablespoons capers
2 cloves garlic
1/4 cup olive oil
1 tablespoon lemon juice
1 teaspoon fresh thyme leaves
Pinch of black pepper

Directions:

Grab your food processor and add the olives, capers, and garlic.
Pulse a few times until everything is chopped but not pureed.
Add the thyme and a pinch of black pepper to the mix.
While the processor is running, slowly pour in the olive oil and lemon juice.
Keep pulsing until you get a chunky sauce-like texture.
Taste and adjust the seasoning if needed.

Your olive tapenade is now ready! Spread it on crusty bread or use it as a dip for veggies. It’s a quick and easy way to bring Mediterranean flavors to your table.

Grilled Halloumi

You’ll need:

1 block of halloumi cheese
2 tablespoons olive oil
1 cup cherry tomatoes
1 teaspoon dried oregano
Salt and pepper to taste
Optional: pine honey and pink peppercorns for garnish

Here’s how to make it:

Slice the halloumi into 1/2-inch thick pieces.
Mix olive oil, oregano, salt, and pepper in a bowl. Add cherry tomatoes and toss to coat.
Heat a grill pan or outdoor grill on medium-high.
Grill the halloumi slices for 2-3 minutes per side until golden brown and crispy.
While the cheese cooks, grill the tomatoes for about 3 minutes, turning once.
Arrange the grilled halloumi and tomatoes on a plate.
If you like, drizzle with pine honey and sprinkle pink peppercorns on top.

Enjoy your grilled halloumi while it’s hot and melty! It’s a tasty Mediterranean treat that’s quick and easy to make.