10 Delicious Healthy Mediterranean Diet Recipes To Try

The Mediterranean diet is full of amazing recipes that feature fresh ingredients and vibrant flavors. Packed with wholesome vegetables, healthy fats, and lean proteins, these recipes bring the sunny essence of the Mediterranean right to your kitchen. Get ready to enjoy simple yet delightful meals that nourish your body and please your taste buds.

Greek Yogurt and Cucumber Dip

This Greek yogurt and cucumber dip is a refreshing treat that’s perfect for any gathering. Made with creamy yogurt and crunchy cucumbers, it’s light and full of flavor.

Ingredients:

• 1 cup Greek yogurt
• 1 small cucumber, grated
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Grate the cucumber and squeeze out excess water.
2. Mix yogurt, cucumber, garlic, olive oil, dill, salt, and pepper.
3. Serve chilled.

Serve it with veggies or pita chips for an easy and healthy snack! Or, make a meal of it!

Zesty Quinoa Tabbouleh Salad

This Quinoa Tabbouleh Salad is a refreshing twist on a classic dish. It combines colorful veggies, herbs, and quinoa for a hearty yet light meal.

Ingredients:

• 1 cup cooked quinoa
• 1 cup parsley, chopped
• 1/2 cup mint, chopped
• 1 cup diced tomatoes
• 1/2 cup diced cucumber
• 1/2 cup diced pickled beets
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Cayenne to taste (optional)

*Note: I also like to toss in things like fruits and cooked frozen veg to change things up (and get rid of stuff that needs eaten).

Instructions:

1. Combine quinoa, parsley, mint, tomatoes, beets, and cucumber in a bowl. (plus anything else you might add, like me)
2. Whisk olive oil, lemon juice, salt, cayenne, and pepper. Pour over the salad and toss.

Perfect for a quick lunch or a side at dinner, it’s a dish that everyone will love.

Roasted Vegetable and Chickpea Bowl

This roasted vegetable and chickpea bowl is a tasty delight that packs a healthy punch. Toss your favorite veggies like zucchini, cherry tomatoes, and carrots with chickpeas, then roast them until tender.

Ingredients:

• 2 cups mixed vegetables (zucchini, cherry tomatoes, carrots)
• 1 can chickpeas, drained
• 2 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper to taste
• 2 tbsp tahini (optional)

Instructions:

1. Toss vegetables and chickpeas with olive oil, smoked paprika, salt, and pepper.
2. Roast at 400°F (200°C) for 20-25 minutes.

Drizzle with tahini for a creamy finish that makes this dish a must-try. Serve with warm pita bread or pita crackers.

Grilled Lemon Herb Chicken Skewers

Grilled lemon herb chicken skewers are a tasty and easy dish to whip up any day of the week. Marinated with fresh herbs and zesty lemon, they burst with flavor while keeping things light and healthy.

Ingredients:

• 1 lb chicken breast, cut into cubes
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp dried oregano
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Marinate chicken in olive oil, lemon juice, oregano, garlic powder, salt, and pepper for 30 minutes.
2. Thread chicken onto skewers and grill for 8-10 minutes, or until done, turning occasionally.

Serve them with a side of veggies or rice for a perfect Mediterranean meal.

Mediterranean Stuffed Peppers

Mediterranean stuffed peppers are a fun and tasty way to enjoy a healthy meal. They’re filled with ingredients like quinoa, black beans, and fresh veggies, making them both nutritious and satisfying.

Ingredients:

• 4 bell peppers, halved and deseeded
• 1 cup cooked quinoa
• 1/2 cup black beans
• 1/2 cup diced tomatoes
• 1/2 cup feta cheese
• 1 tsp Italian seasoning

Instructions:

1. Mix quinoa, black beans, tomatoes, feta, and Italian seasoning.
2. Stuff the mixture into pepper halves.
3. Bake at 375°F (190°C) for 20-25 minutes.

These go great with the chicken skewers if you want a heartier meal.

Spinach and Feta Stuffed Portobello Mushrooms

These spinach and feta stuffed portobello mushrooms are a wonderful way to enjoy a healthy Mediterranean dish. The earthy mushrooms pair perfectly with the creamy feta and fresh spinach, making each bite satisfying.

Ingredients:

• 4 portobello mushrooms, cleaned
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1 clove garlic, minced
• 1 tbsp olive oil

Instructions:

1. Sauté spinach and garlic in olive oil until wilted.
2. Mix with feta and stuff into mushroom caps.
3. Bake at 375°F (190°C) for 15-20 minutes.

I think you’ll agree that they’re super easy to whip up for a quick weeknight dinner.

Lentil and Vegetable Stew

This lentil and vegetable stew is a warm hug in a bowl. Packed with colorful veggies and protein-rich lentils, it’s a great way to enjoy a healthy Mediterranean meal.

Ingredients:

• 1 cup lentils
• 2 cups vegetable broth
• 1 cup diced tomatoes
• 1 cup mixed vegetables (carrots, celery, zucchini)
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a pot and bring to a boil.
2. Reduce heat and simmer for 20-25 minutes until lentils are tender.

Serve it with crusty bread or toasted pita bread for a satisfying dinner everyone will love.

Baked Falafel with Tahini Sauce

Baked falafel is a fantastic choice for a healthy Mediterranean meal. These crispy bites, made from chickpeas and seasoned with herbs, are perfect for dipping into creamy tahini sauce.

Ingredients:

• 1 can chickpeas, drained
• 1/4 cup parsley
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1 tsp cumin
• Salt and pepper to taste
• 2 tbsp tahini

Instructions:

1. Blend chickpeas, parsley, garlic, olive oil, cumin, salt, and pepper into a paste.
2. Form into small balls and bake at 375°F (190°C) for 20 minutes.
3. Serve with tahini sauce.

Enjoy them in a wrap or on a salad for a tasty and nutritious dish.

Fish Tacos with Avocado and Slaw

Fish tacos are a tasty and healthy choice for any meal. Topped with creamy avocado and crunchy slaw, they bring a fresh twist to your table.

Ingredients:

• 2 white fish fillets (e.g., cod or tilapia)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 cup shredded cabbage
• 1 avocado, sliced
• Tortillas and lime wedges

Instructions:

1. Season fish with olive oil and chili powder, then bake or grill until cooked.
2. Assemble tacos with fish, cabbage, and avocado slices. Squeeze lime juice on top.

These simple ingredients come together to create a delightful dish that everyone will enjoy.

Mediterranean Couscous Salad

This Mediterranean couscous salad is bright, fresh, and super easy to make. Packed with cherry tomatoes, cucumbers, and feta, it’s a perfect side dish or light meal.

Ingredients:

• 1 cup cooked couscous
• 1/2 cup cherry tomatoes, halved
• 1/2 cup diced cucumber
• 1/4 cup crumbled feta cheese
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp dried oregano

Instructions:

1. Combine couscous, tomatoes, cucumber, and feta in a bowl.
2. Whisk olive oil, lemon juice, and oregano. Pour over the salad and toss.

Toss in some lemon juice, cayenne and herbs for a tasty twist.

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