Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More Next
    • 9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More Next
    • How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More Next
  • Health Conditions A-Z

    Health Conditions A-Z

    See all Health Conditions A-Z

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See all News

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet is not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See all Fitness

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See all Beauty

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See all Mind & Body

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Health Diversity and Inclusion
    • Resolution Reboot
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow us

  1. Home Chevron Right
  2. Food Chevron Right
  3. 22 Mediterranean Diet Recipes

22 Mediterranean Diet Recipes

By Rebecca Toback
Updated January 28, 2020
Skip gallery slides
Save Pin
Live a longer life and lower your risk of health problems by eating foods associated with a Mediterranean diet.
Start Slideshow

1 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Let's go Greek

Eating this diet, which is rich in fruits and vegetables, healthy fats, and whole grains, can lower your risk for certain health problems. Here are a few ways you can improve your health by eating the Mediterranean Diet.

1 of 23

Advertisement
Advertisement

2 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Creamy Panini

Packed with vegetables, this Mediterranean-style panini is the healthiest and most satisfying sandwich you'll ever make. Roasted red peppers add sweetness and color, and provide more than half the recommended-daily intake of immunity-boosting vitamin C. Basil, black olives, zucchini, provolone cheese, olive oil, and a dab of mayo are the other flavorful ingredients sandwiched between two pieces of rustic bread.

Tip: If you're watching your weight, swap the mayo for creamy low-fat Greek yogurt.

Try this recipe: Creamy Mediterranean Paninis

2 of 23

3 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Pasta Salad

What makes this mouthwatering pasta salad Mediterranean? It's full of Resistant starch, a natural fiber that makes you feel fuller longer and can help you burn nearly 25% more calories a day. Now that's a mouthful! Peas and artichoke hearts taste great together, and contribute a whopping 8 grams of fiber per serving (1/3 of your daily target) which help to keep you full.

Try this recipe: Mediterranean Pasta Salad

3 of 23

Advertisement

4 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Tuna Salad

Love tuna salad, but want to avoid fatty, mayo-filled recipes? This recipe uses zero mayonnaise to create a delicious tuna salad with 2 grams of fiber and less than 200 calories per serving. Our recipe uses classic Mediterranean ingredients like scallions, capers, and olives to create a bold flavor combination. Smooth it over whole-wheat bread or crackers for a healthy lunch. Surprise: you don't need to spend a lot of money on fresh tuna. Both canned and fresh fish pack omega-3 fatty acids.

Try this recipe: Mediterranean Tuna

4 of 23

5 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Halibut Sandwiches

Lean proteins packed with healthy monounsaturated fats are a main component to the Mediterranean diet, and fish are a great source. Monounsaturated fats are great for your heart because they raise HDL (good cholesterol) and lower LDL, the kind of cholesterol you want to keep low. This recipe dishes out just that with delicious and low-fat halibut on crispy ciabatta bread. Halibut is rich in selenium, a mineral with antioxidant properties that regulates thyroid function as well as contributes to a healthy immune system. On a low-carb diet? You can skip the bread and add additional arugula to make the recipe as a nutrient-rich salad.

Try this recipe: Mediterranean Halibut Sandwiches

5 of 23

6 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Skewers with Bloody Mary Vinaigrette

Credit: John Kernick

This pretty snack or appetizer contains only 3 grams of carbs and about 150 calories. The skewers are simple to make as you just slide your ingredients onto a stick. We like metal skewers, which can go straight onto the grill. The vinaigrette comes together in a flash and can be effortlessly made in one bowl. Simple, delicious, and healthy, what's better than that?

Try this recipe: Mediterranean Skewers with Bloody Mary Vinaigrette

6 of 23

Advertisement
Advertisement
Advertisement

7 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Seafood Grill with Skordalia

Skordalia is a Greek dip or sauce made with potatoes, garlic, and olive oil, among other healthful ingredients. Here, it's the base of a seafood dish. We used halibut, but you can sub in any fish of your choice. It's flavored with dried thyme, lemon juice and zest, and includes healthy ingredients like zucchini and vitamin C-rich red bell peppers.

Try this recipe: Mediterranean Seafood Grill with Skordalia

7 of 23

8 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Chickpea Patties

We're always looking for new ways to cook with chickpeas, also known as garbanzo beans, because they're one of the best and tastiest sources of fiber you can eat! These easy-to-make patties are a light and healthy meal, especially when they top a delicious salad; the whole recipe adds up to a skinny 225 calories. As if you needed another reason to make this dish, chickpeas are also the richest vegetarian source of vitamin B6, which helps to metabolize foods, stabilize blood sugar, and make antibodies that fight disease.

Try this recipe: Mediterranean Chickpea Patties

8 of 23

9 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Detox Salad

Could this be the healthiest salad you've ever eaten? It's only 200 calories and packed with vegetables, including cucumbers, watercress, artichoke hearts, celery, and red onion, and gets a hint of tangy flavor from feta cheese. Even the simple dressing—fresh lemon juice and extra-virgin olive oil—is heart healthy and light. Cucumbers are a Mediterranean superfood as they're very low in calories; provide 62% of the vitamin K recommended for daily-consumption, and offer a healthy dose of vitamin C.

Try this recipe: Mediterranean Detox Salad

9 of 23

Advertisement
Advertisement
Advertisement

10 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Salmon Recipe

Salmon is one of our favorite types of fish. It's full of monounsaturated fats, a great source of omega-3 fatty acids, and it's low in calories. There are so many ways to prepare salmon, but the people from the Mediterranean think simple is best. We agree! This recipe uses delicious and healthy ingredients, and when you pair it with some sautéed spinach or whole-wheat couscous you're in for a delicious dinner.

Try this recipe: Mediterranean Salmon

10 of 23

11 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Shrimp and Pasta

Impress your friends with this authentic Southern Italian dish that is surprisingly easy to make. And it's good for you, too. A serving of shrimp offers half your daily of protein, and is rich in folate and iron. Check out the video to learn how to whip up this dish in no time and transport your dinner party to the tip of the boot.

11 of 23

12 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Portobello Mushrooms with Mediterranean Stuffing

This filling appetizer contains 4 grams of fiber, 9 grams of protein, and is less than 200 calories. Portobello mushrooms are a vegetarian's best friend, but we bet carnivores will love this dish's deliciously meaty flavors. To make this recipe vegan-friendly, leave out the cheese.

Try this recipe: Portobello Mushrooms with Mediterranean Stuffing

12 of 23

Advertisement
Advertisement
Advertisement

13 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Greek-Style Picnic Salad

This recipe is much healthier than your average pasta salad. It packs 4 grams of fiber, less than 300 calories, and delicious, nutrient-filled ingredients like sun-dried tomatoes, spinach, and chickpeas. These ingredients aren't all that common in restaurant-prepared Greek salads, which makes our take on this recipe even more special. The recipe calls for dried oregano, but if you have fresh sprigs on hand, use a little extra of the fresh herb.

Try this recipe: Greek-Style Picnic Salad

13 of 23

14 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Stuffed Tomatoes

Tomatoes are sweet, juicy, meaty, and your best source of the antioxidant lycopene, which may help lower your risk of stroke and various cancers. This recipe is simple: just scoop out the pulp and seeds from a half tomato and fill with a delicious stuffing of crumbled goat cheese, kalamata olives, garlic croutons, and some fresh herbs. At 200 calories per tomato, you'll want to make this dish again and again.

Try this recipe: Mediterranean Stuffed Tomatoes

14 of 23

15 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Warm Olives with Rosemary

The classic Mediterranean diet includes olives every day, and we think your diet should too. In this simple one-step recipe all you do is throw together a little olive oil, your favorite olives, rosemary, and optional fennel seeds, then sauté them for three minutes over medium heat. At 110 calories per serving, you can eat olives more often with no guilt!

Try this recipe: Warm Olives with Rosemary

15 of 23

Advertisement
Advertisement
Advertisement

16 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Breakfast Couscous

Credit: Istockphoto

Want a way to add some of the Mediterranean diet benefits to your breakfast? This couscous recipe mixes dried apricots, milk, and cinnamon sticks to give a classic grain breakfast appeal. With 5 grams of fiber and 11 grams of protein, this morning meal will keep you full much longer than regular cereal.

Tip: you can make a big batch and portion out daily servings for breakfast to save time throughout the week.

Try this recipe: Mediterranean Breakfast Couscous

16 of 23

17 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Basmati Salad

This Mediterranean rice dish can be served as a side or light lunch. It includes pine nuts, a Middle Eastern cooking staple that have a sweet and nutty flavor. The recipe also calls for fresh mint, which is rich in vitamin A and is good for your breath, digestion, and more.

Try this recipe: Mediterranean Basmati Salad

17 of 23

18 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Pizza

Mix up your summer cookout routine and try making grilled pizza with this recipe from Cooking Light. Gather your favorite pizza dough, pizza sauce, a bunch of fresh vegetables and herbs and watch the video to see a step-by-step demonstration. Then fire up the grill and enjoy.

18 of 23

Advertisement
Advertisement
Advertisement

19 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Grilled Vegetable Tagine

This stew, full of healthy veggies and flavorful ingredients like green olives, raisins, and red potatoes, packs heart-healthy fats and a whopping 14 grams of fiber! That's about half the recommended daily intake of fiber for adults all in one low-calorie meal. We served this stew up with healthy couscous, but you can also use quinoa, a gluten-free source of protein, iron, and fiber. For extra protein and omega-3s, add in a lean fish like salmon or tuna.

Try this recipe: Mediterranean Grilled Vegetable Tagine

19 of 23

20 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Greek Salmon Burgers

These healthy burgers use salmon to create high-protein patties that look as good as they taste. Layering feta cheese, cucumbers, and a salmon fillet onto a ciabatta roll, or any bread of your choice, creates an effortless, omega-3-packed lunch or dinner.

Try this recipe: Greek Salmon Burgers

20 of 23

21 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Stuffed Roasted Red Peppers

We all know how difficult and fattening classic stuffed peppers can be. This version is filled with healthy Mediterranean ingredients and takes less than an hour from start to finish. Each rich, satisfying serving packs 5 grams of fiber, 3 grams of monounsaturated fats, and only about 200 calories. Bell peppers are rich in vitamin C, and since you're getting nearly a whole bell pepper per serving, you'll be loading up on the immunity-boosting nutrient. One ounce of spinach, which is what goes into each pepper, provides 169% of your recommended-daily vitamin K intake as well as more than half the recommended vitamin A intake.

Try this recipe: Stuffed Roasted Red Peppers

21 of 23

Advertisement
Advertisement
Advertisement

22 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Chicken-Garbanzo Salad

This high-fiber dish, made with chickpeas (garbanzo beans), gets an additional boost of fiber when you scoop it into a whole-wheat pita. The tasty salad is low in saturated fat and high in protein. And, it's simple to make this dish for just one person. (You can even make it and eat it out of the same bowl.) Easy to make and to clean up—that's one of our favorite ways to cook.

Try this recipe: Chicken-Garbanzo Salad

22 of 23

23 of 23

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Two-Bean Greek Salad

Greek salad gets even better when you spruce it up with some protein-packed beans like edamame. The beans also provide some of the 8 grams of fiber found in this 300-calorie salad. Haloumi cheese, which is a combination of goat and sheep milk (and sometimes even cow milk too) is used to top this salad instead of feta, which is the most commonly used cheese on Greek salads. It adds a nice texture and great flavor to the dish.

Try this recipe: Two-Bean Greek Salad

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

23 of 23

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Rebecca Toback

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 23 Let's go Greek
2 of 23 Creamy Panini
3 of 23 Mediterranean Pasta Salad
4 of 23 Mediterranean Tuna Salad
5 of 23 Mediterranean Halibut Sandwiches
6 of 23 Mediterranean Skewers with Bloody Mary Vinaigrette
7 of 23 Seafood Grill with Skordalia
8 of 23 Chickpea Patties
9 of 23 Mediterranean Detox Salad
10 of 23 Mediterranean Salmon Recipe
11 of 23 Mediterranean Shrimp and Pasta
12 of 23 Portobello Mushrooms with Mediterranean Stuffing
13 of 23 Greek-Style Picnic Salad
14 of 23 Mediterranean Stuffed Tomatoes
15 of 23 Warm Olives with Rosemary
16 of 23 Mediterranean Breakfast Couscous
17 of 23 Basmati Salad
18 of 23 Mediterranean Pizza
19 of 23 Grilled Vegetable Tagine
20 of 23 Greek Salmon Burgers
21 of 23 Stuffed Roasted Red Peppers
22 of 23 Chicken-Garbanzo Salad
23 of 23 Two-Bean Greek Salad

Share options

Facebook Tweet Mail Email iphone Send Text Message

Login

Health.com

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Contact us
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Health.com is part of the Meredith Health Group. © Copyright 2021 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.health.com

View image

22 Mediterranean Diet Recipes
this link is to an external site that may or may not meet accessibility guidelines.