There's so much to love about Mediterranean cuisine: fresh vegetables, tons of herbs, and ample amounts of protein for satisfaction. These healthy Mediterranean recipes, including chicken, lamb, and beef dishes, prove that eating well doesn't have to be boring.
9 Easy Mediterranean Recipes You Can Make in 30 Minutes or Less
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Greek Chicken Skillet
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One pan, zero problems. This Mediterranean diet dinner recipe can be marinated and frozen up to 3 months in advance. Then, all that's left to do is pour the chicken mixture into a skillet and simmer, adding orzo, Brussels sprouts, and olives to finish.
32 Easy Skillet Recipes for a Delicious Dinner in a Flash
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Air-Fryer Scallops with Lemon-Herb Sauce
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Seafood is central to many healthy Mediterranean recipes, including this tasty and fast scallop dish. Since it cooks quickly via convection in your air fryer, it can be on the table in a mere 20 minutes. Drizzle with a sauce of parsley, capers, and garlic, and serve with a whole-grain baguette, if desired, to soak up any extra drops.
No best healthy Mediterranean recipe roundup would be complete without falafel. In this craveable main dish salad, we take the seasonings and ingredients found in chickpea bites (chickpeas, parsley, sumac, coriander, and cumin) and toss them all with crunchy pita chips and romaine. Tahini, lemon juice, water, and salt are all it takes to create the luscious, nutty dressing.
24 Main Dish Salad Recipes Perfect for Fresh Weeknight Meals
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Greek Lamb Wraps
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Lamb isn't just for special occasions. In fact, the protein-packed lean meat is a regular part of the Mediterranean diet along with fresh produce. Our veggie-packed Greek salad wrap sandwich invites you to eat tender, slow-cooked lamb as part of a healthy, fresh Mediterranean dish that's an entire meal in one handheld package.
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Italian Roasted Chicken and Veggie Toss
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Salads need not be raw. For this dish, roasted veggies give a satisfying caramelized quality; it's one of our best healthy Mediterranean recipes for those who prefer to eat lower-carb. A simple dressing of vinegar, Italian seasoning, and oil is all you need to round out the flavors.
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Pesto-Prosciutto Flatbread
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This flatbread recipe starts with homemade dough, but don't stress if you don't have time (or a food processor) to make it. You can use purchased pizza dough or flatbread as the base of this easy Mediterranean diet recipe for beginners. Jazz up either base with sun-dried tomato pesto, arugula, and just a hint of meat for a savory element and protein boost. The result: easy, cheesy, and just 352 calories per serving!
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Mediterranean Tuna Salad with Olive Dressing
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If you're in the mood for a Mediterranean fish recipe, this easy tuna salad is the perfect choice for dinner tonight. Think of it like a Greek twist on the classic French niçoise salad. New potatoes and green beans make a vitamin-rich addition, while green olives and olive oil make a punchy dressing.
18 Healthy Seafood Recipes That Are as Tasty as Restaurant Fare
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Moroccan Chicken Stew
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Healthy Mediterranean recipes rely on smaller amounts of meat than typical American-size portions, but they still pack in a satisfying amount. Case in point: this fiber-filled Moroccan chicken stew. Each serving of the stove-top recipe has just 2½ ounces of meat but 24 grams of appetite-taming protein, thanks to the chickpeas and couscous.
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Greek Quinoa and Avocado Salad
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A little tired of avocado toast but still a fan of all the healthy fats in the popular produce pick? Try this cheap Mediterranean masterpiece that features whole grains, veggies, and feta cheese. For a more entrée-style salad recipe, add just an ounce or two of chicken or seafood.
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Herbed Chicken, Orzo, and Zucchini
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Sticking to a Mediterranean food plan is easy when dinner takes only 20 minutes. That's all you need to sauté dill-seasoned chicken and thinly sliced zucchini. Serve with orzo for a hearty Mediterranean feast.
9 Easy Mediterranean Recipes You Can Make in 30 Minutes or Less
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Herbed Salmon
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With dozens of five-star ratings, this healthy Mediterranean recipe for salmon has one BH&G home cook raving, "This is my go-to salmon recipe. Even my husband, who isn't a fish-lover, likes it!" To make it yourself, use traditional Greek seasonings (dill, lemon, and tarragon, in this case) to dress up a salmon fillet for searing and roasting.
A good amount of fish, especially fish rich in omega-3 fatty acids. A moderate amount of natural cheese and yogurt. Little or no red meat, choosing poultry, fish or beans instead of red meat. Little or no sweets, sugary drinks or butter.
Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks. Meals may include small portions of fish, meat, or eggs. People often cook with olive oil and add herbs and spices for flavor.
There are always Mediterranean food classics like shawarma, falafel, tomato cucumber salad that goes with everything, and the simple but delicious Greek salad, but there are also many brand-new recipes with exciting modern twists that have quickly become some of the most loved recipes on the site.
The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.
Pasta is a welcome part of the Mediterranean Diet, emphasizing balance and moderation. Here's what is recommended when you choose pasta: Opt for whole grain or legume-based pasta to boost fiber and nutritional content.
Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.
Is sourdough bread allowed on the Mediterranean diet? Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.
In addition, one of the studies in the review found that participants lost an average of 8.7% of body weight on the Mediterranean diet after 12 months. Long-term adherence to the diet is associated with reduced risk of gaining back the weight that was lost.
Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.
Although there are several essential fruits in the Mediterranean diet, berries — especially blueberries and strawberries — rank high on my list of favorites, due to their rich levels of antioxidants. Berries also have lots of anthocyanins, a type of flavonoid.
Fresh tomatoes, olives, fish, lemon, feta, mint, za'atar, and more make their way into delectable dishes like stuffed grape leaves, moussaka, shish kebabs, and fattoush salad. Discover traditional Mediterranean food and riffs on the region's classic flavors with this collection of Mediterranean recipes.
The Mediterranean diet is centered around whole grains, such as farro, millet, couscous and brown rice. With this eating style, you'll generally want to limit your intake of refined grains such as white pasta and white bread.
A typical breakfast on the Mediterranean diet includes fruits and/or vegetables, a good source of protein, and healthy fats. Don't wait until dinnertime to catch up on your healthy fruits and veggies. Instead, the Mediterranean diet incorporates fresh produce in meals and snacks throughout the day.
Greece is often credited as having a particularly exemplary Mediterranean diet. However, other countries in the region, including Italy and Spain, also adhere to similar dietary patterns characterized by a focus on fresh fruits and vegetables, olive oil, whole grains, fish, and lean proteins.
A Mediterranean-style diet is based on these foods: • vegetables • fruits • extra virgin olive oil • wholegrain breads and cereals • legumes or beans (e.g. chickpeas, kidney beans or lentils) • nuts and seeds • fish and seafood • onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)
Mediterranean Diet, DASH Diet, and MIND Diets Are the Best Diets of 2024. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.
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