Green Mediterranean Diet 36 Easy Mediterranean Diet Recipes

Green Mediterranean Diet 36 Easy Mediterranean Diet Recipes

36 Easy Mediterranean Diet Recipes That Are Absolutely Delicious

If you have heard anything about the Mediterranean diet, chances are it’s about one of the potential benefits that it can have on your health.

 

Following this healthy-eating lifestyle may reduce your heart disease risk, help fight inflammation, and prevent cognitive decline, among other things.

 

Want to give it a try? These Mediterranean diet recipes will provide you with tons of healthy inspiration to get started. Because the Mediterranean diet is inspired by the dining habits of those living in countries surrounding the Mediterranean Sea, including Greece, Spain and Italy, you will find that these dishes are influenced by those regions in particular.

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That said, you will also see that these healthy dinners, lunches and breakfasts prioritize the best foods to eat on the Mediterranean diet — like tons of fruits and vegetables, whole grains, lean proteins and fatty (omega-3 rich) fish, extra-virgin olive oil and legumes.

The Mediterranean diet really isn’t a diet in the traditional sense; it’s more of a way of eating that focuses on fresh produce and lean proteins, and also a complete lifestyle that includes moving more naturally, slowing down to destress, and strengthening connections with family and friends. Since it’s not a restrictive weight-loss plan, it makes maintaining good eating habits more sustainable in the long run.

Green Mediterranean Diet

A few examples of what you would find in a typical Mediterranean diet meal plan includes creamy chicken pasta, falafel bowls, air-fried salmon and healthy Greek yogurt and granola parfaits (which just happens to be one of our favorite Mediterranean diet breakfast recipes). But! There really are so many delicious, nutritious recipes you can enjoy while embracing the Mediterranean diet.

1
Creamy Chicken and Zoodle Spaghetti

• Pasta is included, of course! This lifestyle emphasizes integrating more whole grains into your routine, so feel free to swap in whole-wheat noodles. For an extra nutrition boost, toss in some zoodles.
• Get the Creamy Chicken and Zoodle Spaghetti recipe.

 

• RELATED: 35 Best Zucchini Noodle Recipes When You Are Craving Zoodles
• healthy roast shrimp and salad on a plate MIKE GARTEN
  2

Roasted Shrimp, Tomatoes and Spinach

• This low-calorie option doesn’t compromise on satisfaction or flavor — thanks to a ton of produce (hello, caramelized onions, fennel and juicy tomatoes!), plus a sprinkle of sumac.
• Get the Roasted Shrimp, Tomatoes and Spinach recipe.

 

• RELATED: 50 Low-Calorie Meals That Seriously Pack In Flavor
• pork skewers on a plate with herby couscous MIKE GARTEN

3
Pork and Scallion Kebabs with Herbed Couscous

You’ll want to memorize this side recipe: the combo of couscous, cucumbers, feta and fresh herbs can go with so many mains.

Get the Pork and Scallion Kebabs with Herbed Couscous recipe.

4
Rice Cooker Chicken and Rice with Feta and Mint

• Hear us out: You can (and should!) make a complete meal in your rice cooker. The chicken cooks on the steamer rack above the grains, and everything is done at the same time.

 

• Get the Rice Cooker Chicken and Rice with Feta and Mint recipe.
• SHOP: 6 Best Rice Cookers, According to Testing
• a plate of foodMIKE GARTEN

5
Roasted Lamb Chops with Snap Pea Salad

The beauty of the Mediterranean Diet is that while you are featuring fish and lean proteins more often, you don’t have to explicitly say “no” to meats like lamb.

Get the Roasted Lamb Chops with Snap Pea Salad recipe. air fryer falafel salad in a bow MIKE GARTEN

Green Mediterranean Diet

6
Air Fryer Falafel Salad

• Homemade falafel in half an hour without the hassle of deep frying? You bet! This healthier recipe leverages your air fryer, so you can enjoy crisp falafel balls on a bed of greens.

 

• Get the Air Fryer Falafel Salad recipe.
• RELATED: 45 Healthy Air Fryer Recipes for Any Time of Day

7
Roasted Mediterranean Shrimp Bowl

• Load up a grain bowl with tons of Mediterranean flavors for the ultimate mix-and-match situation.
• Get the Roasted Mediterranean Shrimp Bowl recipe.
• RELATED: 30 Seriously Easy Shrimp Recipes
• salmon with side of wilted greens on a plate MIKE GARTEN

8
Air Fryer Salmon and Swiss Chard

• This 25-minute dinner that doesn’t dirty a single extra dish. (Win!)
• Get the Air Fryer Salmon and Swiss Chard recipe.
• RELATED: 15 Healthiest Fish to Eat, According to Registered Dietitians
• chicken and tomatoes over couscous MIKE GARTEN

9
Mediterranean Chicken Bowls

• Loosely inspired by souvlaki, these chicken, tomato and couscous bowls can be served immediately for dinner or prepped and stashed in the fridge for easy lunches throughout the week.

 

• Get the Mediterranean Chicken Bowls recipe.
• RELATED: 70 Healthy Lunch Ideas for Seriously Delicious Midday Fuel
• 10
  Winter White Bean and Radicchio Salad
• Turn any ol’ dinner into a celebratory feast by serving this stunning side salad that is brimming with flavors thanks to heaps of parsley and bitter radicchio.
• Get the Winter White Bean and Radicchio Salad recipe.

 

• RELATED: 37 Delicious Healthy Salads That Are Fresh and Filling
• almond buckwheat granola with yogurt and berries in a bow lMIKE GARTEN
• 11
  Almond-Buckwheat Granola with Yogurt and Berries
• Boost the health factor of your yogurt bowl by sprinkling on a protein-rich crunchy topping — made with a mix of buckwheat groats, almonds and cinnamon.

 

• Get the Almond-Buckwheat Granola with Yogurt and Berries recipe.
• RELATED: 36 Easy Breakfast Ideas to Start Your Day Off Right
• Italian marinated chicken over salad MIKE GARTEN
• 12
  Italian-Marinated Chicken

This herby Italian vinaigrette does double duty — it works as both a marinade for chicken breasts and a dressing to be drizzled all over sliced peppers, onions and cherry tomatoes.

Get the Italian-Marinated Chicken recipe.

• RELATED: 60 Healthy Chicken Recipes Perfect for an Easy Weeknight Dinner13
  Chicken with Stewed Peppers and Tomatoes
• Sear paprika-rubbed chicken on a skillet, then nestle in a medley of onions, peppers and tomatoes, before popping the pan into the oven to finish the cooking process. One dish dinner, FTW.
• Get the Chicken with Stewed Peppers and Tomatoes recipe.
• chickpea salad with smashed cucumbers in a bowlMIKE GARTEN

14
Chickpea Salad with Smashed Cucumbers

One fun (healthy!) way to up the delish factor on your dishes is to include a variety of textures in the mix. Here, you have crunchy cucumbers and red onions, juicy cherry tomatoes, and creamy feta.

 

Bonus: This dish actually tastes better once it sits for a few minutes, so it’s the perfect side to prep-ahead when you’re anticipating a busy week.

• Get the Chickpea Salad with Smashed Cucumbers recipe.
• RELATED: 55 Healthy Vegetarian Recipes for an Easy Weeknight Dinner
• creamy kale pasta on a plate MIKE GARTEN
• 15
  Creamy Kale Pasta
• For a nut-free take on pesto, we swapped in cottage cheese. It adds creaminess and body (plus a good dose of protein!) and blends up well with baby kale and Parm. Toss it with whole-wheat or chickpea noodles to boost the fiber of this dish.
• Get the Creamy Kale Pasta recipe.

16
Air Fryer Salmon Flatbreads

• If you’re not the biggest fish fan, serve up the protein in creative — delicious! — ways.
• Get the Air Fryer Salmon Flatbreads recipe.
• butter bean salad with herby vinaigrette on a white plate MIKE GARTEN

17
Butter Bean Salad with Herby Vinaigrette

• Upgrade a can of beans by tossing the legumes with sweet grape tomatoes and a quick herby vinaigrette. (P.S. Bring it to a backyard BBQ or toss it with lettuce for a seriously satisfying lunch.)

 

• Get the Butter Bean Salad with Herby Vinaigrette recipe.
• oatmeal with yogurt and toasted almonds on a blue background MIKE GARTEN
• 18
  Oatmeal with Yogurt and Toasted Almonds
• Give your oatmeal and update by simmering the oats with a splash of orange juice, topping off with creamy yogurt, toasted almonds and citrus zest, then a sprinkle of Aleppo pepper.

 

• Get the Oatmeal with Yogurt and Toasted Almonds recipe.19
  Herbed Bulgur Salad
  Filled to the max with parsley and chives, this hearty grain side will bring a good dose of freshness to whatever else you’re serving for dinner.

 

• Get the Herbed Bulgur Salad recipe.
• chicken on a plate with a roasted vegetables on the sideMIKE GARTEN

20
Sheet Pan Roasted Chicken

• The beauty about a sheet pan dinner is that you can pop that pan in the oven and just wait for your meal to be ready for you. Easy, right?
• Get the Sheet Pan Roasted Chicken recipe.
• RELATED: 30 Best Sheet Pan Dinners That Make Cleanup a Breeze
• Want More Mediterranean Diet Recipes?

Green Mediterranean Diet

21
Want More Mediterranean Diet Recipes

• Check out our Quick and Easy 28-Mediterranean Diet book, complete with delicious recipes, shopping lists and tons of nutritional advice.22
  Air Fryer Squash Soup
  Incorporate some comfort into the mix by adding a big bowl of soul-warming soup to your dinner rotation.
• Get the Air Fryer Squash Soup recipe.
• grilled steak with farro salad on the sideMIKE GARTEN

23
Aleppo Grilled Steak with Farro Salad

• Hearty whole-grains like farro are an essential component of the Mediterranean Diet. This side can be made up to two days in advance and served with the protein of your choice.
• Get the Aleppo Grilled Steak with Farro Salad recipe.
• skillet lemony chicken and artichokes in a white skilletMIKE GARTEN

24
Skillet Lemony Chicken and Artichokes

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Canned artichokes are a convenient shortcut, ideal for making this pantry-inspired one-skillet meal.

Get the Skillet Lemony Chicken and Artichokes recipe.25
Brown Rice Bowl with Jammy Eggs and Olive Vinaigrette
Meal preppers, this one’s for you: Prep all the components for this bowl to stash in the fridge separately. Then, mix together for a quick lunch or dinner.

Get the Brown Rice Bowl with Jimmy Eggs and Olive Vinaigrette recipe.

pork tenderloin with kale and mushrooms MIKE GARTEN

26
Lemony Garlic and Herb Pork Tenderloin

• Tender, juicy pork tenderloin is a budget-friendly protein worth adding into your dinner rotation. Brush it with a mix of finely chopped fresh herbs, lemon zest and grated garlic — and you have something truly special (and delicious).
• Get the Lemony Garlic and Herb Pork Tenderloin recipe.
• steak, asparagus, and tomatoes on a white plate MIKE GARTEN

27
Seared Steak with Blistered Tomatoes and Green Beans

• Spoon this simple-but-punchy vinegar-onion mixture on top of sliced steak and roasted vegetables for an effortlessly delicious upgrade.
• Get the Seared Steak with Blistered Tomatoes and Green Beans recipe28
  Greek Salad Wraps
  Pile Greek salad into a whole-wheat wrap for a super-filling, protein-packed lunch that just happens to be vegetarian.
• Get the Greek Salad Wraps recipe.
• snap pea and chicken salad on a black plate MIKE GARTEN

29
Snap Pea and Chicken Salad

• No need to turn on the oven! This no-cook meal only involves throwing ingredients together in a bowl. Easiest dinner ever? Pretty much!
• Get the Snap Pea and Chicken Salad recipe.
• cod fish over sautéed greens and tomato sauce MIKE GARTEN
• 30
  Mediterranean Cod
• One of our favorite ways to cook cod: Poach the fish in a flavorful sauce until it’s just opaque throughout. Simple meets delicious.
• Get the Mediterranean Cod recipe.

31
Smoky Chicken Thighs on Baby Romaine

• Crunched for time? This healthy chicken dinner takes just 20 minutes to make — start to finish.
• Get the Smoky Chicken Thighs on Baby Romaine recipe.
• steak with pickled veggies and salad on a black plate MIKE GARTEN

32
Steak with Pickled Veggies

• Quick-pickled beets and cucumber-watercress salad are the perfect accompaniment to a simply prepared hanger steak.
• Get the Steak with Pickled Veggies recipe.
• salmon salad tartines on a white plate MIKE GARTEN

33
Salmon Salad Tartines

• Freshen up canned fish by tossing it with a bright and briny fennel-onion salad. Served on top of toasted sourdough bread, you have a hearty meal.
• Get the Salmon Salad Tartines recipe.

34
Greek Salad

• We made a few tweaks to the go-to Mediterranean dish — adding a sprinkle of capers for a boost of briny flavor, as well as a pinch of confectioners’ sugar to balance out the tartness.
• Get the Greek Salad recipe.
• chicken souvlaki skewers with a side tomatoes in foil ANNA WILLIAMS

35
Chicken Souvlaki Skewers

Fire up the grill to whip up this good-for-you feast in under 30 minutes.

Get the Chicken Souvlaki Skewers recipe.

white fish over roasted veggies on a white plate LINDA XIAO

36
Roasted Fish and Peppers with Chickpea Pesto

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With one sheet pan, you can cook up slightly-charred, perfectly roasted red peppers and flaky fish fillets. Use a food processor to blend up a dreamy dairy-free pesto and dinner’s done.

Get the Roasted Fish and Peppers with Chickpea Pesto recipe from Women’s Health.37
Seared Steak Cauliflower ‘Tabbouleh’

This no-cook side is inspired by the super-fresh herb and bulgur salad, but subs in cauliflower rice, making it gluten-free. Because it’s light and lemony, it works alongside a variety of proteins — juicy steak included.

Get the Seared Steak with Cauliflower ‘Tabbouleh’ recipe from Women’s Health.

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