60+ Best Mediterranean Diet Recipes


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Mediterranean diet recipes embrace vibrant foods that are rich in vegetables, fruits, legumes, lean proteins, and healthy fats. With a focus on plant-based ingredients and all sorts of seafood, these easy and healthy meals will have you feeling good from the inside out!

A big bowl of Greek salad

The Mediterranean Lifestyle

There’s a reason why many of us gravitate towards a coastal lifestyle. Not only does it connect us with our natural environment, but the temperate climate allows us to enjoy the simple things in life. In the realm of food, that means getting back to basics and putting fresh, easy, and wholesome ingredients first.

If this sounds familiar, it’s because that’s what Downshiftology is all about! And in fact, many of the recipes below were inspired by my travels, enjoying Mediterranean cuisine. Here are a few key components of Mediterranean recipes:

  • Load up on veggies and fruits. You know I’m always trying to sneak in more greens! Veggies and fruits are nutrient dense, loaded with fiber, great for digestion, and full of anti-inflammatory benefits.
  • Opt for more fish and lighter meat. Fresh fish provides healthy omega-3 fatty acids and a variety of vitamins. And chicken is rich in protein that’s good for bones and heart health. The key here is to keep a good balance, with the goal of incorporating more seafood into your weekly meals.
  • Embrace legumes and grains. These plant-based options are full of fiber, protein, and as you might imagine, they’re quite filling. Plus, there’s so many creative ways to cook and eat them!
  • Savor every minute of it. This lifestyle calls for slowing things down and enjoying time with friends and family at the dinner table. It encourages you to eat at a slower pace, appreciate each bite, and tune in to your body and avoid overeating.

Top 10 Mediterranean Recipes

While I’ve got a bunch of Mediterranean recipes on this website, I wanted to highlight right away the top 10 recipes that I make over and over. These are not only my personal favorites, but also reader favorites as well!

Falafel on a plate with tahini sauce.

Falafel: These little balls of chickpea goodness are a staple in Mediterranean cuisine. And my recipe has a little something extra which makes them the best! Just don’t forget to drizzle them with my homemade tahini sauce.

Shrimp scampi in a large pan with a spoon

Shrimp Scampi: It doesn’t get any easier than this one-pan shrimp scampi that can be topped on virtually anything.

Shakshuka is an easy, healthy breakfast recipe in Israel and other parts of the Middle East and North Africa. It's a simple combination of simmering tomatoes, onions, garlic, spices and gently poached eggs.

Shakshuka: This is a classic Mediterranean dish that combines simmering tomatoes, onions, spices and poached eggs into a nourishing and filling meal.

Chicken piccata in a white serving dish

Chicken Piccata: Chicken breasts are seared until golden and simmered in a lemon butter sauce with capers. It’s bright, flavorful, and simple to make.

A bowl of homemade hummus next to a napkin

Best Hummus Recipe: A Mediterranean must-have for almost any meal. Dip it, spread it, or dollop it — this creamy blend of chickpeas is extremely versatile!

Slices of tomato and mozzarella on a plate with fresh basil leaves.

Caprese Salad: Ripe tomatoes and creamy mozzarella make for a simple, yet elegant salad that stands the test of time. And if you’re an avocado lover like me – this avocado caprese salad is a summer favorite.

Cooked chicken and Mediterranean vegetables on a sheet pan.

Greek Sheet Pan Chicken: This is hands down a number one favorite dinner recipe (that’s why I put it in my cookbook!). Juicy, herby, and lemony chicken thighs are roasted along with simple, wholesome Mediterranean veggies.

Two bowls of lentil soup on a table next to a napkin.

Mediterranean Lentil Soup: Lentils are a mighty source of protein and work beautifully in a variety of soups — especially in this one with a smoky, savory flavor.

Baba ganoush in a bowl with garnish.

Baba Ganoush: Roasted eggplant makes for a creamy, smoky, and insanely scrumptious dip. This recipe will have you grabbing vegetable sticks to dip in it!

Greek salad in a white bowl next to dressing.

Greek Salad: This classic, veggie-packed salad is a refreshing blend of six ingredient ingredients, then drizzled with the best greek salad dressing.

Breakfast Mediterranean Recipes

Loading up with vegetables and good-for-you proteins is highly encouraged, especially at breakfast. And the good news — there’s an endless array of satiating breakfast ideas to choose from.

Green Shakshuka: This healthy green spin on the classic dish is a great way to make use of leftover veggies in your fridge, such as Brussels sprouts, spinach, and zucchini. And when it’s butternut squash season, this orange shakshuka is a no-brainer.

Bowls of oatmeal on a table.

Easy Oatmeal Recipe: Oats are a welcomed whole grain in the Mediterranean diet. So here’s your chance to create sweet and savory oatmeal bowls for a hearty and filling breakfast.

Overnight oats in a few jars with fruits on a table.

Overnight Oats: Besides oatmeal, overnight oats are great to enjoy during the warmer months. Plus, they’re endlessly customizable and can be prepped in advance!

Cubed sweet potato and vegetables in a skillet with eggs.

Sweet Potato Breakfast Hash: Turn your average breakfast hash into a colorful, nutrient-dense one that goes beyond just using white potatoes.

A variety of egg muffins on a table.

Breakfast Egg Muffins: Incorporate your favorite vegetables and proteins into the most delicious, on-the-go breakfast option (that’s perfectly portioned).

Spring vegetable frittata in a skillet on a table.

Spring Vegetable Frittata: This one-skillet breakfast is loaded with the best spring greens. And once fall hits, incorporate this kale and butternut squash frittata into your routine.

Smoked salmon frittata recipe in a pan.

Smoked Salmon Frittata: Salmon for breakfast is always a smart idea, and weaving it into a frittata couldn’t be more delicious.

Two jars of chia pudding and fruits

Chia Pudding: Whether it’s for breakfast or a light snack, chia pudding is a great way to get a delicious dose of fiber.

Sweet potato toast on a baking sheet.

Sweet Potato Toast: Upgrade your “avocado toast” with sweet potato as the base, and top it off with a poached egg, spinach, avocado, and a sprinkle of black pepper.

Mediterranean Recipes With Legumes

You’d be surprised what you can do with a bag of lentils or a can of chickpeas. Sure, you can toss them into salads for an extra source of protein. But did you know you can bake them into a flatbread or blend them into a hummus?

Mediterranean chickpea salad in a large white bowl on a table.

Mediterranean Chickpea Salad: Chickpeas are the star of this dish, accompanied by fresh cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette. For a roasted version — you’ll love this roasted chickpea salad!

Falafel flatbread with different toppings.

Falafel Flatbread: If you’re looking to get extra creative, bake blended chickpeas and herbs into a delicious flatbread! And for another flatbread idea, use chickpea flour to make this nutty and herby socca.

A white bowl of lentil salad.

Lentil Salad: Lentils and diced cucumber work wonders to create a crisp, refreshing side salad.

Healthy Mediterranean Diet Snacks

In between meals, fruits, nuts, and fresh cut veggies are ideal when you want something to nibble on. You can also pair veggie sticks with creamy and flavorful dips to make them that much more enjoyable.

Green hummus in a bowl with herbs and toppings.

Green Goddess Hummus: This recipe loads a classic hummus with fresh herbs and veggies. The more greens the better!

Beet hummus is made with oven roasted beets, chickpeas, tahini, olive oil, lemon juice and garlic. It's a vibrant and healthy snack or appetizer recipe.

Roasted Beet Hummus With Basil Pesto: Roasted beets turns your average hummus into a vibrant red dip that’s so flavorful and aesthetically pleasing.

Roasted cauliflower hummus is a delicious chickpea-free version of hummus that's low-carb, keto, paleo and Whole30 friendly.

Roasted Cauliflower Hummus: If you can’t eat chickpeas, roasted cauliflower does wonders to create a veggie-heavy, creamy hummus dip.

A bowl of kale chips.

Kale Chips: When you’re craving something salty and crunchy, these kale chips are a healthy way to satisfy those cravings.

These smoked salmon, avocado and cucumber bites are the perfect healthy appetizer recipe.

Smoked Salmon, Avocado, And Cucumber Bites: Replace crackers with cucumber slices for these fresh and fun bites (that also have a dose of protein).

A bowl of roasted red pepper hummus.

Roasted Red Pepper Hummus: For a hummus that’s slightly smoky and oh so flavorful – you can count on roasted red peppers.

Fresh Mediterranean Salad Ideas

It goes without saying that salads are an easy way to toss together fresh ingredients. Just grab some of your favorite greens, fruits, and even seafood. Then tie it all together with the best homemade sauces and dressings for a flavor-packed, satisfying meal.

Cucumber salad in a large white bowl

Easy Cucumber Salad: With the help of onion, dill, and vinegar, sliced cucumbers never tasted so good! And for more cucumber inspiration, enjoy this cucumber radish salad.

A large platter of Nicoise salad

Nicoise Salad: Experience a taste of the French Riviera with this classic Nicoise salad! It’s perfect for summertime entertaining. But also for a weekly meal prep salad.

Tuna, cucumber, mozzarella salad in a bowl

Tuna, Cucumber, Mozzarella Salad: After enjoying this simple, yet oh-so-delicious salad in Italy, I had to recreate it here.

Salmon salad in a large white bowl

Salmon Salad: This flaky salmon salad with crunchy celery, red onion, and radishes has a delicious bite to it.

Salmon filet on salad with avocado slices.

Salmon Avocado Salad: Pan-seared salmon is layered on top of spinach, avocado, tomatoes, and red onions for a salad that’s big on nutrients and flavor.

Tomato, onion, avocado salad on a plate next to parsley.

Tomato Avocado Salad: This salad is great for a simple, throw-together side dish that doesn’t require any tossing.

Israeli salad made from tomatoes, cucumber, bell pepper, red onion and herbs in a white bowl.

Israeli Salad: A simple combo of diced tomatoes, cucumbers, bell pepper, onion, and fresh herbs goes a long way.

(gluten-free, paleo, whole30) Cauliflower rice tabbouleh is a tasty spin on tabbouleh and swaps bulgur with cauliflower rice, making this lemon herb salad gluten-free and paleo-friendly.

Cauliflower Rice Tabbouleh: Instead of using bulgur, I’ve swapped in cauliflower rice for a gluten-free option (without sacrificing flavor).

Watermelon salad in a black bowl

Watermelon Salad with Feta and Cucumber: Enjoy classic Greek flavors and juicy watermelon with a refreshing, sweet twist. And if you love melon, this melon mozzarella salad is a must-make recipe.

This shrimp, asparagus and avocado salad is utterly delicious and perfect for spring. It's a light, vibrant, creamy, healthy avocado salad.

Shrimp, Asparagus, and Avocado Salad: When asparagus is in season, whip up this creamy, filling salad dotted with shrimp.

Vegetarian Mediterranean Recipes

From leafy greens to root vegetables, all types of vegetables are welcome in your weekly meals. Just don’t forget to utilize spices and aromatics to take each dish to the next level.

Zucchini noodle caprese salad recipe

Zucchini Noodle Caprese: When you combine zucchini noodles with your favorite caprese salad, you get a new dish that’s veggie heavy.

Spaghetti squash, Brussels sprouts, and crispy shallots side dish in a bowl.

Spaghetti Squash, Brussels Sprouts, and Crispy Shallots: Treat this as a side dish or top it off with a poached egg to make it a full meal.

Sauteed cabbage in a pan on a table.

Sauteed Cabbage: You’ll be surprised at how flavorful caramelized cabbage becomes when you sauté it with onions and garlic.

Sweet potato noodles salad is a combination of spiralized sweet potato noodles, cabbage, lentils, sautéed onions and Swiss chard. It's topped off with fresh herbs, toasted pine nuts and a zesty Dijon vinaigrette.

Warm Sweet Potato Noodles, Cabbage, and Lentil Salad: Aside from zucchini noodles, I love spiralizing sweet potatoes into this warm and hearty salad that’s ultra filling.

Sweet potato soup topped with watercress and coconut cream.

Sweet Potato Soup: Rich, savory, and creamy, this roasted sweet potato soup is a must for cooler weather days. And if you come across butternut squash, this roasted butternut squash soup is a winter favorite.

Roasted cauliflower with za'atar spice in a bowl.

Roasted Cauliflower with Za’atar: Spruce up your average roasted cauliflower with Za’atar spice, sweet dates, and toasted pine nuts! You could even drizzle some of this tahini sauce on top.

A plate of baked sweet potatoes

Baked Sweet Potato: The beauty of a baked sweet potato is that it’s great as a side dish on it’s own. But you can also stuff it with veggies, legumes, and shredded chicken, plus a drizzle of tzatziki sauce for a meal in itself.

Beet Soup: If you love beets, this vibrant, savory, heart-healthy soup is loaded with nutrients.

Mediterranean Recipes with Fish

As I mentioned earlier, fish is the go-to protein when eating Mediterranean food. From salmon recipes to tuna to cod, there’s so many delicious options to choose from. Bonus, fish is a no-fuss ingredient when it comes to cooking (hello 30 minute or less meals!).

Four baked cod filets in a white casserole dish.

Best Baked Cod: With the help of garlic, butter, and lemon, cod is baked into a perfectly flaky fish every time.

Mediterranean cod en papillote on a baking sheet

Mediterranean Cod en Papillote: Nothing is more fresh, easy, and delicious than cod steamed (en papillote) with simple veggies and fruits.

Poached salmon in a pan

Poached Salmon: It’s all about the simple poaching liquid infused with herbs, shallots and a splash of wine. Then let the salmon cook on low for 20 minutes, and you’ll have super tender results!

Tuna meatballs on a plate with tzatziki sauce and micro greens.

Baked Tuna Meatballs: You best believe that your canned tuna can be transformed into the most delicious, savory meatballs.

Grilled shrimp skewers on a plate with lemon slices, parsley and the marinade.

Garlic Grilled Shrimp Skewers: Whether you’re indoors or outdoors, these grilled shrimp skewers are easy to make and marinated with the best garlic herb mixture.

Dijon baked salmon on a tray with a fork.

Dijon Baked Salmon: If you love an herby, dijon flavor – this recipe is a must! And if you need more seasoning ideas, this baked salmon or air fryer salmon never fails.

Several scallops in a pan.

Scallops with Citrus Ginger Sauce: Sweet and tangy, these juicy scallops only take 10 minutes to make!

Tuna salad on a slice of bread.

Tuna Salad: This classic comfort food is one to keep up your sleeve for busy weeknights. It’s crisp and creamy and works well in many meals.

A plate of zucchini pasta noodles and shrimp next to a pan with tongs.

Zucchini Pasta with Lemon Garlic Shrimp: For an all in one meal, toss your garlic butter shrimp with zoodles!

Salmon patties are a deliciously healthy dinner recipe. They're incredibly moist and flavorful and also gluten-free and paleo. I used fresh salmon, but you could use canned salmon as well. #SalmonPatties #HealthyDinnerRecipes #GlutenFreeRecipes #PaleoRecipes #SalmonRecipes

Salmon Patties: Need to switch up your salmon routine? Whip up these delicious salmon patties that are also freezer-friendly.

(gluten-free, paleo) Cucumber melon gazpacho with ginger shrimp. A cooling and delicious gazpacho, perfect for summer!

Cucumber Melon Gazpacho With Ginger Shrimp: When you take a bite of the warm ginger shrimp and cooling soup at the same time, you’ll know just how good this is.

Mediterranean Chicken Recipes and More

When you’re in the mood for meat, opt for lighter options such as chicken, turkey, or duck. Then grill, toss, or mix those with fresh vegetables, and herbs for amazing flavor.

Chicken and rice in one pan garnished with lemon slices and parsley.

One Pan Chicken and Rice: Featuring bright and citrusy Mediterranean flavors, this one-pan meal results in the juiciest chicken and fluffiest rice.

Greek chicken kabobs on a white plate with tzatziki sauce.

Greek Chicken Kabobs: Drenched in the flavors of Greece, these chicken kabobs are easy to whip up and loaded with colorful vegetables in between.

Avgolemono soup in a white bowl with a spoon

Greek Avgolemono Soup: This Greek lemon chicken and rice soup is all sorts of healthy and cozy – with a Mediterranean flair.

Grilled chicken souvlaki on a plate

Grilled Chicken Souvlaki: Think of this as a simplified version of my Greek Chicken Kabobs, but tastes just as good with a vegan tzatziki sauce.

Chicken salad in a white bowl with spoon.

Ultimate Chicken Salad: Enjoy simple diced chicken with crisp celery, green onion, fresh grapes, and a creamy dijon mayonnaise sauce.

Balsamic chicken and Brussels sprouts on a sheet pan

Roasted Balsamic Chicken With Brussels Sprouts: Oh boy are you going to love the balsamic glaze on these chicken thighs and sprouts.

A big pot of chicken soup.

Chicken Soup: This soup is comfort food in a bowl. It’s healing, cozy and a great way to combine your chicken and veggies.

Mediterranean ground beef stir fry in a pan with a slotted spoon.

Mediterranean Ground Beef Stir Fry: This healthy, veggie-packed stir fry is what quick and easy dinners are all about.

A white pan of fennel pork meatballs next to a napkin

Pork and Fennel Meatballs: You can eat these savory meatballs on their own, with a side of sauteed veggies, or toss them into a zoodle pasta.

Rosemary grilled lamb chops with mint apple sauce. Paleo-friendly.

Rosemary Grilled Lamb Chops: For a delectable meal, these grilled lamb chops are so tender and appetizing!

How To Build Delicious Mediterranean Bowls

When you have leftover odds and ends, build a Mediterranean bowl! Start with a base of grains or leafy greens. Pile on fresh or roasted vegetables, chickpeas, falafels, nuts, seeds or olives. Then add a dollop of your favorite hummus blend or a drizzle of tzatziki sauce. Here are a few tasty ideas for added colors and textures.

Broccoli rice in a white bowl with spoon.

BaseBroccoli rice, cauliflower rice, or leafy greens.

A white bowl filled with air fryer green beans

Cooked Greens: Roasted brussels sprouts, roasted broccoli, air fryer green beans, green beans with shallots and lemon, cabbage steaks, blistered tomatoes, or garlic sauteed swiss chard.

Fresh Greens: Diced cucumbers, tomatoes, red onion, avocado or bell pepper.

Garlic herb roasted potatoes in a white serving bowl.

Potatoes: garlic herb roasted potatoes, roasted sweet potatoes, mashed potatoes, smashed potatoes, or air fryer baked potatoes.

If you make any of these delicious Mediterranean recipes, let me know how they turned out! I’d love to hear what you think in the comments below.

Mediterranean recipes with grilled shrimp and caprese salad.

60+ Best Mediterranean Diet Recipes

5 from 17 votes
Prep: 5 minutes
Total: 5 minutes
Servings: 4 servings
Author: Lisa Bryan


These healthy Mediterranean recipes include vibrant salads, plant-based foods, all things seafood, and easy chicken recipes. You'll love this fresh caprese salad!


  • 3 tomatoes , sliced
  • 8 ounces mozzarella, sliced
  • handful of fresh basil leaves
  • 2 tablespoon olive oil
  • 1 tablespoon balsamic reduction
  • salt and pepper


  • Add a slice of tomato to a plate, then add a slice of mozzarella on top. Then continue alternating slices of tomato and mozzarella.
  • Place fresh basil leaves in between the layers.
  • Drizzle olive oil and balsamic glaze over the entire salad.
  • Sprinkle with salt and pepper, then serve immediately!


Calories: 255kcal | Carbohydrates: 7g | Protein: 13g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 45mg | Sodium: 360mg | Potassium: 262mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1150IU | Vitamin C: 12.6mg | Calcium: 296mg | Iron: 0.5mg
Course: Salad
Cuisine: Mediterranean
Keyword: Mediterranean Food, Mediterranean Recipes
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Roundup originally published December 2020, but updated to include new recipes and information for your benefit!

About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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    1. I am 79 yrs young a great grand mother this yr..diagnosed with prediabetic..went on diet of porridge for a month..lost 6 lbs now at 130.6 lbs want to get to 126 and stay there..hopefully get a better read

  1. Thank you. I want to start eating healthier and I read that the Mediterranean diet is the best. I am not a cook but I am going to give some of these recipes a try.5 stars

  2. Lisa, your recipes and suggestions have been such a help to me in following my Mediterranean diet. I have been encouraged lately to explore ancient grains because of their health benefits. Could you consider coming up with some easy, simple recipes I could start out with? What I’m finding so far involves grinding flour and sourcing ingredients I’ve never heard of . Yikes!5 stars

  3. This is an awesome roundup of Mediterranean recipes!!! I’m transitioning over to this type of diet/lifestyle per my doc and this is so helpful! My family already enjoy your Greek Chicken recipe from your cookbook and now we will have to try these others! Please, please keep the Mediterranean recipes coming! :)

  4. What a wonderful, healthy, comprehensive and best of all FREE resource for amazing recipes! It is very hard to find one place filled with so many (gluten free too) recipes, there is something for everyone here.

    Thank you for sharing these, and the site/layout is excellent as well. I plan to whip as many of these up as I can over the coming months as we work to ‘reset’ and balance our health and wellness.
    Happy Holidays!5 stars

  5. Hi! I’m wondering where the recipe is for the items in the very first photo that look like crackers with different toppings? They look so good – I’m not sure if I’m missing them on this list! Thank you!5 stars

  6. My husband started a mediterranean diet a few days ago. I’ve made him a few dishes so far and he’s liked every one of them but his favorite do far is the best baked cod recipe

  7. I am very confused as I am new to learning about the Mediterranean diet. Everything else I read says to avoid meat and diary that are high in saturated fats and to consume healthy unsaturated fats, lean meats. After clicking on a few recipes, I see a lot of dairy, bacon etc with 25-50% of the average daily recommended value of saturated fats per serving. Your advice would be appreciated, thank you.

    1. Hi Kayla – there’s only one recipe with dairy on this list of 60+ recipes and that could be substituted with a dairy-free yogurt. And none with bacon. So I’m not sure where you’re looking?

    2. You may have clicked on an ad that is on this page which is also for recipes…a weekly meal plan ad…I did that by mistake at first. Lisa’s recipes are all very healthy, and delicious–I have made many of them for my family :)

  8. I’d like a recipe similar to the trail mix bars that makes them more chewy style……
    Love love the one you have but just need a softer bar (teeth issues🦷🦷 😊

    1. Would LOVE Downshiftology in a free app!!!
      The only app I like out there has limited recipes.

      Yours ARE WAY better!5 stars

  9. Mediterranean foods and flavors are some of my favorites! I am definitely saving this guide for weekly dinner inspo!5 stars

  10. So many fantastic ideas here – especially the tzatziki and hummus recipes – yum! making out my grocery list now!5 stars

  11. Fantastic collection of Mediterranean recipes. I doubt I will need to look for any other recipes any time soon! :-)5 stars