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One of the healthiest diets in the world is also the most delicious. Here are all the best Mediterranean diet recipes to get you cooking!

Mediterranean Diet recipes

Want to eat the Mediterranean way? Of all the ways to describe a way of eating, the Mediterranean diet is probably the closest to what we eat. It’s gained traction as one of the healthiest diets in the world. But this is not what you think of as diet food: Mediterranean diet recipes are real, fresh, and seriously delicious! What we love even more is that it’s not just food: it’s a lifestyle approach.

What’s the Mediterranean diet?

The Mediterranean diet has been called one the healthiest and best in the world. But what exactly is it? The Mediterranean diet is a way of eating and living that derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:

  • Daily consumption of vegetables, fruits, whole grains, and healthy fats (like olive oil)
  • Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat and foods with added sugar.

Mayo Clinic stresses that a Mediterranean diet is plant based, not meat based. It’s like a whole food plant based diet with a bit of seafood, poultry, and dairy thrown in. The Cleveland Clinic offers some general guidance on serving goals and serving sizes, which can be helpful when organizing meals around this philosophy.

Why eat this way? According to a study by The American Journal of Medicine, “the Mediterranean diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.”

It’s all about the lifestyle.

One of the best things about the Mediterranean diet is that it’s all about the lifestyle. This eating philosophy originated based on the longevity of people in the Mediterranean, and researchers observed more than just eating habits. Simply eating Mediterranean diet recipes is not all there is to it. Here’s what’s important in addition to food:

  • Stay active and exercise regularly.
  • Avoid smoking.
  • Enjoy wine in moderation if you drink alcohol.
  • Reduce the amount of stress in your lifestyle.
  • Actively participate in community: be invested and engaged in the people around you.

Why make these recipes?

One of our readers is a doctor who recently let us know she recommends our recipes to her patients. I am an Internal Medicine physician and I’ve been recommending your cookbook and website to my patients, as I tell them the way to stay healthy is to follow a Mediterranean diet. Thank you for continuing to provide me and my patients with easy, delicious, and healthy recipes!

And now…our top Mediterranean diet recipes!

Without further ado, here are our Mediterranean diet recipes! These recipes feature:

  • Olive oil as the cooking oil of choice.
  • Beans, lentils, bulgur wheat, quinoa, and rice as major players. While whole grains are downplayed in trends like the keto diet and Whole 30, recipes in the Mediterranean diet rely on legumes and whole grains as nutritious foods.
  • Vegetarian, vegan, and seafood recipes. Mediterranean diet recipes are plant-based in nature. It’s recommended to include seafood about 2 times per week.

Want to search by type? View the collections below for Mediterranean diet breakfast, lunch, and snack ideas, or browse our vegetarian recipes, vegan recipes, salmon recipes, or shrimp recipes.

Want more ideas?

02

25 Mediterranean Diet Snacks

Beat hunger the Mediterranean way! Here’s a guide to delicious and nutritious Mediterranean diet snacks packed with protein, healthy fats,…

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Mediterranean Bowl

50 Easy Mediterranean Diet Recipes


  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 1x

Description

Looking for Mediterranean diet recipes? This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.


Ingredients

Scale
  • 15-ounce can chickpeas, drained and rinsed (or 1 ½ cups cooked)
  • 2 medium sweet potatoes (1 ½ pounds), diced into half-inch cubes
  • 1 red bell pepper, sliced
  • 1 red onion, sliced
  • 3 tablespoons olive oil
  • 2 teaspoons kosher salt, divided
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon ground coriander
  • ¼ teaspoon cinnamon
  • 1 cup quinoa (or 1 cup couscous)
  • 1 pint cherry tomatoes, sliced in half
  • 1/2 English cucumber, sliced into half moons
  • Mixed salad greens, for serving
  • 1 recipe Lemon Tahini Dressing

Instructions

  1. Preheat the oven to 425°F. Line two baking sheets with parchment paper.
  2. In a large bowl, combine the chickpeas, sweet potatoes, red pepper and red onion. Toss with the olive oil and 1 ½ teaspoons of the kosher salt. Then toss with the cumin, paprika, garlic powder, coriander, and cinnamon. 
  3. Divide the vegetables evenly between the two baking sheets and spread in an even layer. Roast for 20 minutes, then remove from the oven and stir. Roast another 5 to 10 minutes until the sweet potatoes are tender.
  4. Meanwhile, cook the quinoa (or make Easy Couscous): Rinse the quinoa in cold water using a fine mesh strainer, then drain it and shake out the remaining water. Place it in a saucepan with 1 ¾ cups water and ¼ teaspoon kosher salt. Bring to a boil, then reduce the heat to low where the water is just bubbling. Cover the pot and simmer where the water is just bubbling for about 15 to 18 minutes, until the water has been completely absorbed. Check by pulling back the quinoa with a fork to see if water remains. Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. 
  5. Make the Lemon Tahini Dressing.
  6. To serve, place the roasted vegetables over the couscous and salad greens in shallow bowls. Add piles of fresh cucumbers and tomatoes. Drizzle with the dressing and serve.
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Keywords: Mediterranean Diet Recipes, Mediterranean Diet

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes for memorable kitchen moments! Our recipes are made by two real people and work every time.

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10 Comments

  1. My husband and I have been trying to prepare healthier meals. I watched a program on PBS and starting checking out the internet for a healthier way to eat. Well, this evening I prepared Eggplant Rollantini. WOW is this delicious. I was so busy preparing this dish that I didn’t plan anything else. We didn’t need it. We had plenty with just two rolls. My neighbor called just as dinner was ready and we invited her over and she was so impressed with this dish. Thank you for all your recipes and help. We definitely want to purchase you cook book and would like to sign up for future info and recipes. Thank you so much, we might be on our way to a longer life.

  2. I could probably live on this kind of food, Two problems. First, it calls for a lot of sea food, too expensive. Second, I live in the country and the veggies at our market are terrible. Not fresh. Fruit has been frozen. And it’s a 30 mile round trip to the market. I have afib and looking to eat healthier but this won’t work for me.

  3. Very on happy with your recipe book. The recipes on line were not in the book. We were looking at salmon and salads scallops and so many other dinner meals. Too many to copy off. Would like to return this cookbook.

    1. Yes, the book has all unique vegetarian recipes. You can return to the store where you bought it!

  4. I’m so happy for your recipes and suggestions… I just recently decided to focus on the Mediterranean Diet and your recipes look fantastic!!!
    Thank you so much!!!!