21 Tasty Mediterranean Diet Recipe Ideas

Kasey Spencer
Mediterranean Diet Recipe Ideas

Mediterranean dishes are all about fresh ingredients that come together in bold, satisfying ways. From zesty lemon-seasoned meals to hearty grain bowls, these 21 recipes bring the sunny, healthy flavors of the Mediterranean to your kitchen.

yummy Mediterranean diet recipes

Focused on olive oil, herbs, veggies, and lean proteins, these ideas are great for weeknights or sharing with friends.

Let’s kick things off with a classic soup that’s both comforting and light.

1. Lemon Herb Chicken Soup

Chicken broth or soup with vegetable

This Lemon Herb Chicken Soup is tangy, savory, and loaded with tender chicken and fresh herbs. It’s a cozy meal that feels light enough for spring but still fills you up.

Recipe Metadata:

  • Time to Make: 35 minutes
  • Servings: 4-6

Ingredients:

  1. 1 tbsp olive oil
  2. 1 small onion, chopped
  3. 2 garlic cloves, minced
  4. 6 cups chicken broth
  5. 1 lb cooked shredded chicken (rotisserie works!)
  6. 1/3 cup fresh lemon juice
  7. 1/4 cup chopped fresh dill
  8. 1/4 cup chopped fresh parsley
  9. 1 tsp dried oregano
  10. Salt and pepper to taste
  11. Optional: 1 cup spinach or orzo pasta

Recipe Steps:

  1. Heat olive oil in a large pot. Cook onion and garlic until soft (about 3-4 minutes).
  2. Pour in chicken broth and bring to a simmer. Add shredded chicken and oregano.
  3. Stir in lemon juice, dill, and parsley. Simmer for 10 minutes.
  4. Add spinach or cooked orzo if using—season with salt and pepper. Serve warm.

2. Greek Chickpea Salad Bowl

Healthy spring Greek salad with fresh vegetables and chickpeas
Healthy spring Greek salad with fresh vegetables and chickpeas

This no-cook salad bowl has crunchy veggies, creamy feta, and zesty lemon dressing. Perfect for lunches or quick dinners.

Recipe Metadata:

  • Time: 15 minutes
  • Servings: 2

Ingredients:

  1. 1 can chickpeas, rinsed
  2. 1 cucumber, chopped
  3. 1 cup cherry tomatoes, halved
  4. 1/4 red onion, sliced thin
  5. 1/2 cup crumbled feta
  6. 1/4 cup Kalamata olives
  7. 2 tbsp olive oil
  8. 1 lemon (juice + zest)
  9. 1 tsp dried oregano
  10. Salt and pepper

Steps:

  1. Toss chickpeas, cucumber, tomatoes, onion, olives, and feta in a bowl.
  2. Whisk olive oil, lemon juice, zest, oregano, salt, and pepper. Pour over salad.
  3. Mix gently and serve immediately or chill for 1 hour.

3. Garlic Shrimp with Tomato & Feta

Shrimp and Feta Bake
Source: Family Style Food

Juicy shrimp simmered in a garlicky tomato sauce and topped with feta. Serve with crusty bread!

Recipe Metadata:

  • Time: 25 minutes
  • Servings: 3-4

Ingredients:

  1. 1 lb shrimp, peeled
  2. 3 garlic cloves, minced
  3. 1 can diced tomatoes
  4. 1/2 cup crumbled feta
  5. 1/4 cup white wine (or broth)
  6. 2 tbsp olive oil
  7. 1 tsp smoked paprika
  8. Fresh parsley for garnish

Steps:

  1. Heat olive oil in a skillet. Cook garlic until fragrant (1-2 min).
  2. Add shrimp, paprika, and a pinch of salt. Cook for 2 min per side. Remove shrimp.
  3. Pour tomatoes and wine into the skillet. Simmer 10 min.
  4. Return shrimp to the pan, top with feta, and garnish with parsley.

4. Easy Hummus with Roasted Veggies

Easy Hummus with Roasted Veggies
Source: Karissa’s Vegan Kitchen

Creamy homemade hummus pairs with smoky roasted veggies for a filling snack or appetizer.

Recipe Metadata:

  • Time: 30 minutes
  • Servings: 6

Ingredients:

  1. 1 can chickpeas (save liquid)
  2. 1/4 cup tahini
  3. 2 garlic cloves
  4. 1 lemon (juiced)
  5. 2 tbsp olive oil
  6. 1 tsp cumin
  7. 1 red bell pepper, sliced
  8. 1 zucchini, sliced
  9. 1 eggplant, cubed

Steps:

  1. Blend chickpeas, tahini, garlic, lemon juice, 1 tbsp olive oil, cumin, and 3 tbsp chickpea liquid until smooth.
  2. Toss veggies with 1 tbsp olive oil and roast at 400°F for 20-25 min.
  3. Serve hummus topped with roasted veggies.

5. One-Pot Mediterranean Lentil Stew

Mexican spicy red lentil stew
Mexican spicy red lentil stew

A hearty stew with lentils, tomatoes, and spinach. Great for meal prep!

Recipe Metadata:

  • Time: 40 minutes
  • Servings: 6

Ingredients:

  1. 1 cup dried green lentils
  2. 1 onion, diced
  3. 3 garlic cloves, minced
  4. 1 can diced tomatoes
  5. 4 cups veggie broth
  6. 2 cups spinach
  7. 1 tsp cumin
  8. 1 tsp coriander
  9. 1 tbsp olive oil

Steps:

  1. Heat oil in a pot. Cook onion and garlic until soft.
  2. Add lentils, tomatoes, broth, cumin, and coriander. Simmer 25 min.
  3. Stir in spinach until wilted. Season with salt and pepper.

6. Stuffed Grape Leaves (Dolmas)

Dolma Food in Grape Leaves

These tender grape leaves are filled with rice, herbs, and lemon. Serve as a snack or appetizer.

Recipe Metadata:

  • Time: 50 minutes
  • Servings: 20 dolmas

Ingredients:

  1. 1 jar grape leaves (about 20 leaves)
  2. 1/2 cup uncooked white rice
  3. 1/4 cup olive oil
  4. 1 small onion, finely chopped
  5. 2 tbsp fresh dill, chopped
  6. 2 tbsp fresh parsley, chopped
  7. 1 lemon (juice + slices for serving)
  8. 1 1/2 cups water or veggie broth
  9. Salt and pepper

Steps:

  1. Rinse grape leaves under cold water.
  2. Sauté onion in olive oil until soft. Stir in rice, dill, parsley, lemon juice, salt, and pepper.
  3. Place 1 tbsp rice mix in the center of each grape leaf. Fold sides and roll tightly.
  4. Layer dolmas in a pot. Add water/broth and simmer for 35-40 minutes. Serve with lemon slices.

7. Simple Tabbouleh Salad

A plate of oriental tabbouleh salad on a wooden floor

A fresh parsley and bulgur salad with tomatoes and lemon. Light and perfect for picnics!

Recipe Metadata:

  • Time: 25 minutes (plus soaking)
  • Servings: 4

Ingredients:

  1. 1 cup bulgur wheat
  2. 2 cups boiling water
  3. 2 cups chopped parsley
  4. 1/2 cup chopped mint
  5. 1 cup diced tomatoes
  6. 1/4 cup olive oil
  7. 1 lemon (juiced)
  8. Salt and pepper

Steps:

  1. Soak bulgur in boiling water for 15 minutes. Drain any extra liquid.
  2. Mix bulgur with parsley, mint, and tomatoes.
  3. Whisk olive oil, lemon juice, salt, and pepper. Toss with salad. Chill before serving.

8. Grilled Mediterranean Lamb Kebabs

Grilled kebabs with meat, mushrooms and vegetables

Juicy lamb marinated in garlic and rosemary, grilled with veggies.

Recipe Metadata:

  • Time: 30 minutes (+1 hour marinating)
  • Servings: 4

Ingredients:

  1. 1 lb lamb, cut into cubes
  2. 1 red onion, cut into chunks
  3. 1 bell pepper, cut into chunks
  4. 1/4 cup olive oil
  5. 3 garlic cloves, minced
  6. 1 tbsp chopped rosemary
  7. 1 tsp paprika
  8. Salt and pepper

Steps:

  1. Mix olive oil, garlic, rosemary, paprika, salt, and pepper. Coat the lamb in the marinade. Chill for 1 hour.
  2. Thread lamb, onion, and pepper onto skewers.
  3. Grill on medium-high heat for 8-10 minutes, turning halfway.

9. Couscous with Roasted Vegetables

Vegetarian dish couscous with vegetables

Fluffy couscous tossed with caramelized veggies and a hint of cinnamon.

Recipe Metadata:

  • Time: 35 minutes
  • Servings: 4

Ingredients:

  1. 1 cup couscous
  2. 1 1/4 cups veggie broth
  3. 1 zucchini, chopped
  4. 1 cup cherry tomatoes
  5. 1 red onion, sliced
  6. 2 tbsp olive oil
  7. 1/2 tsp cinnamon
  8. Salt and pepper

Steps:

  1. Toss veggies with 1 tbsp olive oil, cinnamon, salt, and pepper. Roast at 425°F for 20 minutes.
  2. Cook couscous in broth according to package instructions.
  3. Mix couscous with roasted veggies. Drizzle with remaining olive oil.

10. Creamy Tzatziki Dip

Traditional Hummus Dip Of Chickpea

Cool yogurt dip with cucumber and garlic. Pair with pita or veggies.

Recipe Metadata:

  • Time: 10 minutes
  • Servings: 6

Ingredients:

  1. 1 cup Greek yogurt
  2. 1/2 cucumber, grated (squeeze out liquid!)
  3. 1 garlic clove, minced
  4. 1 tbsp lemon juice
  5. 1 tbsp chopped dill
  6. Salt and pepper

Steps:

  1. Mix yogurt, cucumber, garlic, lemon juice, and dill.
  2. Season with salt and pepper. Chill 30 minutes before serving.

11. Baked Cod with Olive Tapenade

cod with olives, cherry tomatoes and potatoes

Flaky cod topped with salty olive spread. A 30-minute meal that feels fancy.

Recipe Metadata:

  • Time: 30 minutes
  • Servings: 4

Ingredients:

  1. 4 cod fillets
  2. 1 cup mixed olives (pitted)
  3. 1 tbsp capers
  4. 1 garlic clove
  5. 2 tbsp olive oil
  6. 1 lemon (zest + wedges for serving)
  7. Fresh thyme (optional)

Steps:

  1. Blend olives, capers, garlic, and 1 tbsp olive oil into a chunky paste.
  2. Place cod on a baking sheet. Spread tapenade on top. Drizzle with remaining oil.
  3. Bake at 375°F for 15-18 minutes. Garnish with lemon zest and thyme.

12. Mediterranean Stuffed Bell Peppers

Colorful stuffed bell peppers

Bell peppers filled with spiced rice, tomatoes, and herbs. Vegetarian-friendly!

Recipe Metadata:

  • Time: 45 minutes
  • Servings: 4

Ingredients:

  1. 4 bell peppers (tops cut off, seeds removed)
  2. 1 cup cooked rice
  3. 1 can diced tomatoes (drained)
  4. 1/2 cup crumbled feta
  5. 1 tsp oregano
  6. 1/2 tsp cinnamon
  7. 1 tbsp olive oil

Steps:

  1. Mix rice, tomatoes, feta, oregano, cinnamon, and oil in a bowl.
  2. Stuff peppers with the mix. Place in a baking dish.
  3. Bake at 375°F for 30-35 minutes until peppers soften.

13. Spinach and Feta Filo Pie

Delicious pies filo pastry with chicken, spinach and feta close-up on the table

Layers of crispy filo dough with a salty spinach and feta filling.

Recipe Metadata:

  • Time: 50 minutes
  • Servings: 6

Ingredients:

  1. 10 sheets of filo dough
  2. 1 lb frozen spinach (thawed, drained)
  3. 1 cup crumbled feta
  4. 1/4 cup melted butter
  5. 1 egg
  6. 1 small onion, chopped
  7. 1 tsp dill

Steps:

  1. Cook onion in a pan until soft. Mix with spinach, feta, egg, and dill.
  2. Layer filo sheets in a greased pan, brushing each with butter.
  3. Spread spinach mix over filo. Top with remaining filo layers.
  4. Bake at 375°F for 30 minutes until golden.

14. Baba Ganoush (Smoky Eggplant Dip)

Baba ganoush of baked eggplant with parsley, garlic and olive oil.

Creamy roasted eggplant dip with garlic and tahini. Serve with pita chips!

Recipe Metadata:

  • Time: 40 minutes
  • Servings: 6

Ingredients:

  1. 2 large eggplants
  2. 1/4 cup tahini
  3. 2 garlic cloves
  4. 1 lemon (juiced)
  5. 2 tbsp olive oil
  6. 1 tsp cumin
  7. Paprika for garnish

Steps:

  1. Prick eggplants with a fork. Roast at 425°F for 25-30 minutes until soft. Let cool.
  2. Scoop eggplant flesh into a blender. Add tahini, garlic, lemon juice, cumin, and salt. Blend until smooth.
  3. Drizzle with olive oil and paprika.

15. Chicken Souvlaki Skewers

Chicken souvlaki with fresh vegetables on a flatbread

Tender chicken marinated in lemon and oregano. Grill or bake!

Recipe Metadata:

  • Time: 25 minutes (+1 hour marinating)
  • Servings: 4

Ingredients:

  1. 1.5 lbs chicken breast, cubed
  2. 1/4 cup olive oil
  3. 1 lemon (juiced)
  4. 2 tsp dried oregano
  5. 2 garlic cloves, minced
  6. 1 tsp paprika

Steps:

  1. Mix oil, lemon juice, oregano, garlic, and paprika. Toss with chicken. Marinate 1+ hours.
  2. Thread chicken onto skewers.
  3. Grill or bake at 400°F for 12-15 minutes until cooked.

16. Mediterranean Quinoa Salad

Homemade Southwestern Mexican Quinoa Salad

Protein-packed quinoa with cucumbers, olives, and a lemony dressing.

Recipe Metadata:

  • Time: 25 minutes
  • Servings: 4

Ingredients:

  1. 1 cup quinoa
  2. 2 cups water
  3. 1 cucumber, diced
  4. 1/2 cup Kalamata olives
  5. 1/4 red onion, sliced
  6. 1/4 cup olive oil
  7. 1 lemon (juiced)
  8. 1 tsp dried mint

Steps:

  1. Cook quinoa in water. Let cool.
  2. Toss quinoa with cucumber, olives, and onion.
  3. Whisk oil, lemon juice, mint, salt, and pepper. Pour over salad.

17. Eggplant Parmesan (Lighter Version)

Italian traditional dish parmigiana with eggplant

Sliced eggplant baked with marinara and mozzarella. Less grease, all flavor.

Recipe Metadata:

  • Time: 45 minutes
  • Servings: 4

Ingredients:

  1. 1 large eggplant (sliced into rounds)
  2. 1 cup marinara sauce
  3. 1 cup shredded mozzarella
  4. 1/4 cup grated Parmesan
  5. 1 tbsp olive oil
  6. 1 tsp Italian seasoning

Steps:

  1. Brush eggplant with oil. Bake at 400°F for 15 minutes.
  2. Layer eggplant in a dish. Top with marinara, mozzarella, and Parmesan.
  3. Bake 15-20 minutes until bubbly.

18. Greek Meatballs (Keftedes)

Keftedes - greek meatballs

Herby meatballs with a crispy crust. Dip in tzatziki!

Recipe Metadata:

  • Time: 30 minutes
  • Servings: 4

Ingredients:

  1. 1 lb ground beef or lamb
  2. 1/4 cup breadcrumbs
  3. 1 egg
  4. 1 tsp dried oregano
  5. 1 tsp dried mint
  6. 1/2 onion, grated
  7. 2 garlic cloves, minced

Steps:

  1. Mix all ingredients in a bowl. Roll into small meatballs.
  2. Pan-fry in olive oil over medium heat for 10-12 minutes, turning often.

19. Pita Bread Pizza

The perfect summer meal. A delicious pita bread topped with a range of fresh ingredients.

Quick pita pizzas with Mediterranean toppings. Ready in 10 minutes!

Recipe Metadata:

  • Time: 10 minutes
  • Servings: 2

Ingredients:

  1. 2 pita breads
  2. 1/4 cup hummus
  3. 1/4 cup crumbled feta
  4. 1/4 cup sliced cherry tomatoes
  5. 1/4 cup sliced olives
  6. 1 tbsp olive oil

Steps:

  1. Spread hummus on pitas. Top with feta, tomatoes, and olives.
  2. Drizzle with oil. Bake at 400°F for 5-7 minutes.

20. Lemon Garlic Orzo

Buttery orzo pasta with lemon zest and parsley. A simple side dish.

Recipe Metadata:

  • Time: 20 minutes
  • Servings: 4

Ingredients:

  1. 1 cup orzo pasta
  2. 2 cups chicken or veggie broth
  3. 2 tbsp butter
  4. 2 garlic cloves, minced
  5. 1 lemon (zest + 1 tbsp juice)
  6. 2 tbsp chopped parsley

Steps:

  1. Cook orzo in broth according to package instructions. Drain.
  2. Melt butter in a pan. Cook garlic for 1 minute. Toss with orzo.
  3. Stir in lemon zest, juice, and parsley.

21. Honey-glazed figs with Yogurt

Toasts with figs, ricotta and fig marmalade sprinkled with honey on wooden board

Sweet figs drizzled with honey over creamy yogurt. A 5-minute dessert!

Recipe Metadata:

  • Time: 5 minutes
  • Servings: 2

Ingredients:

  1. 4 fresh figs (halved)
  2. 1/2 cup Greek yogurt
  3. 2 tbsp honey
  4. 1 tbsp chopped pistachios

Steps:

  1. Divide yogurt between bowls. Top with figs.
  2. Drizzle with honey and sprinkle pistachios.
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