25 Quick & Easy Mediterranean Diet Recipes (2024)

These quick & easy Mediterranean diet recipes are ideal when you want to eat healthy, maintain your weight loss, and you’re seeking a more relaxed diet for the long-term. The best thing about the Mediterranean diet is that it doesn’t require any unusual ingredients or meticulous planning. It’s all about the simple ingredients. Hello black olives and feta cheese!

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Disclaimer: This isn’t to say the keto diet is not sustainable long-term diet. There are plenty of people I know that have been on the keto diet for at least a decade. Carolyn Ketchum from All Day I Dream about Food is one example person who comes to mind! I’ve personally been on the keto diet since 2017.


The Mediterranean diet way of eating

The Mediterranean diet way of eating is quickly rising in popularity for its health benefits so I thought I would give you guys another diet option for maintenance mode if it suits your needs. Plus you get to add in some complex carbs so that might give some people a sign of relief. Did you know it was voted the best diet of 2021?

So to recap…still love the keto diet. We are still besties. We didn’t break up. The band is still together. But as someone who likes variety, I wanted to offer you different options for your healthy lifestyle. Plus some of these dishes are keto too!

Grab a free printable: Keto Food Lists

So whether you’re searching for a light lunch, a nice supper, or a quick snack, this list of the best Mediterranean recipes will provide you with plenty of ideas! Below are 25 Mediterranean dishes that you should try right now.

What is the Mediterranean Diet?

The Mediterranean diet is based on traditional foods eaten in nations surrounding the Mediterranean Sea, such as France, Spain, Greece, and Italy.

This diet emphasizes plant-based foods such as whole grains, beans and legumes, and vegetables, as well as lean meat and fish and healthy fats. Many of these dishes are a breeze to prepare, including soups, stews, grain bowls, and chicken dinners.

Here are 25dishes that are easy and simple to make with flavors that will transport you straight to the Mediterranean.

For more Mediterranean Diet resources, check out The Mediterranean Dish. I’ve found her articles to be quite helpful as I educate myself on this up and coming diet.

What foods are allowed on the Mediterranean Diet?

Instead of listing every food known to man, here’s a helpful guide for figuring out what you can and cannot eat. Easy peasy!

  • Eat MORE:fruits, veggies, whole grains, beans, nuts, and legumes.
  • Eat MODERATELY:Lean proteins from fish and some poultry.
  • Eat LESS:Red Meat and Sweets
  • Use quality Extra virgin olive oil regularly.
  • For Flavor:Reduce salt and use more fresh herbs, garlic, citrus, andspices.

Credit goes to The Mediterranean Dish for this handy list.

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Easy Mediterranean Diet Recipes

Stuffed Peppers with Spiced Quinoa

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This Quinoa Stuffed Peppers dish is ideal for a quick evening meal. These stuffed bell peppers are low in fat, vegetarian, and include 10 grams of protein per serving. Red bell peppers are stuffed with fresh Mediterranean quinoa and baked in less than 30 minutes.

Roasted Cabbage Steaks with Basil Pesto and Feta Cheese

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When you place a cabbage steak drenched in Mediterranean flavorin a blazing hot oven, you get this unique and fantastic texturethat is incredibly irresistible. This dish requires very little preparation and cooks in less than 20 minutes. And it’s keto too!

Baked Falafel

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This baked falafel dish is as simple as it is delicious! These protein-packed patties are delicious by themselves, with a sauce or dip, or as a vegetarian alternative for pita sandwiches, salads, and bowls. They’re also vegan and gluten-free.

Easy Mediterranean Pasta Salad

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Mediterranean Pasta Salad is an excellent dish that can be eaten as a side or on its own. Juicy tomatoes and cucumbers, as well as salty olives, red onion,pasta, and spinach, are combined with creamy feta cheese in a homemade dressing that’scrave-worthy and so simple to create! Make sure to pick up whole grain pasta for this dish.

Greek Quesadillas

With these quick and simple Greek quesadillas, you can have supper done in 10 minutes! Sandwiched between two crispy tortillas with spinach, cheese, and sun-dried tomatoes and served with a handmade Greek yogurt tzatziki sauce! Make it with low carb whole wheat tortillas and it’s keto dish too.

One-Pot Greek Chicken with Lemon Rice

Garlic, chicken, and the bright tastes of lemon and parsley. This is a dish that is quick to prepare, simple, and baked in the oven, so it is completely hands-off cooking. Brown rice is best for this dish. Substitute rice for cauliflower rice to make it keto.

Greek Salad Tacos

These Greek salad tacos are a tasty, unique alternative to a salad or a lighter supper. Grilled chicken, cilantro, and a cucumber dill sauce deliver all of the flavors you’d expect from a Mediterranean meal. Make sure to pick up some low carb whole grain tortillas to keep it keto!

Baked Lemon Garlic Salmon

Baked fish with a bright,handmade lemon and garlic sauce that is perfectly delicate and flaky. This baked lemon garlic salmon requires very little preparation and cooks in less than 20 minutes. Perfect keto meal too!

Easy Mediterranean Bento Lunch

Over your lunch break, take a trip to the Mediterranean with this healthy bento box idea, which mixes Greek salad, hummus, pita, and more for a filling, quickmeal. So much yum here!

Chicken Shawarma

Charred chicken that is coated in yogurt, garlic, spices, and oil, this chicken shawarma is simple and easy to make right in the oven. This dish is great in sandwiches, rice bowls, or salad. Absolutely delicious and keto too!

Zucchini Noodle Salad with Chicken

This Mediterranean chicken pasta salad is a light, tasty, and healthful pasta salad made with zucchini noodles, juicy chicken, tomatoes, Kalamata olives, feta, and mixed with fresh herbs and a fast Greek salad dressing. Also a keto option!

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Salmon with Roasted Red Pepper Quinoa Salad

This zesty quinoa salad is wonderful on its own and has a Mediterranean flavor. Top it with salmon, and you’ve got a full, healthy meal!Roasted red peppers are my favorite.

Charcuterie Bistro Lunch Box

With all of the major Mediterranean tastes, this portable meal is similar to a personal-size cheese platter to take with you on the move. The healthy and simple snack-style meal is ideal for a light picnic date night or for lunch at work. You could even make this lunch keto-fied!

Tuscan White Bean Salad

This Tuscan white bean salad is a quick and simple meal is full of rich and healthful ingredients, as well as plant-based protein. It can be served as a side or works as its own standalone meal.One day they will invent a keto bean and I will be first in line to try it.

Mediterranean Cod and Tomatoes

Thetomato and herb butter in this dishcomplements the mildly flavored cod in the most delectable way. It will be the only baked fish you will want to make time and timeagain. Excellent healthy keto recipe also!

Minestrone with Italian Sausage

This is a superbly seasoned, deeply flavored soup cooked with Italian seasoned pig sausage, satisfying pasta, soft, fresh veggies, and a generous amount of herbs and garlic to season. Omit the pasta and beans, and I bet you that keto-fied version still knocks it out of the park.

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Baked Asparagus and Cheese Frittata

This asparagus and cheese frittata is ideal for a light spring breakfast or dinner. You’ll also enjoy the Mediterranean tastes provided by extra virgin olive oil, fresh parsley, and ricotta cheese. Use crushed pork rinds instead of breadcrumbs to make it keto.

Greek Cauliflower Rice Bowls

Cauliflower rice, grape leaves, olives, crispy pumpkin seeds, and goat cheese make up the Greek cauliflower ricebowls. This salad bowls recipe provides a vegetarian lunch that will satisfy your hunger while stayinglow-carb, gluten-free, grain-free, and vegetarian. This is practically a keto dish with 8.3 net carbs per serving.

Caprese Stuffed Portobello Mushrooms

Portobello mushrooms arepacked with fresh mozzarella cheese and grape tomato slices thencovered in richgarlic butter. These stuffed mushrooms are full and delicious as a main course, but they may also be served as a side dish. If you leave off the brown sugar glaze, it’s definitely a keto meal.


Tabouli salad is a simple Mediterranean salad made out of finely chopped vegetables, fresh parsley, and bulgur wheat that is mixed with lime juice and olive oil. This is the perfect side if you are looking for traditional Mediterranean flavors!

Mediterranean Breakfast Casserole

This Mediterranean quinoa breakfast dish is a filling way to start the day. It’s loaded with fresh vegetables, feta cheese, and quinoa, creatinga flavorfuland nutrient-rich meal.

Turkish Red Lentil Soup

This is the perfect soup on a cold day. Traditional Turkish red lentil soup is delicious, comforting, and filling. It’s also quick to prepare, making it a fantastic lunch or dinner choice.

Easy Farm Tomato Cucumber Salad

This zesty, punchy, and easy-to-make salad is madewith fresh farm tomatoes and cucumbers.This can be servedas a simple side with whole wheat toast or crackers or as a light lunch or supper—if you want the full flavor, it’s ready in 30 minutes or less!

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If you’ve never had Spanakopita, you’re in for a treat! Sautéed spinach, feta cheese, and spices are wrapped in phyllo dough and cooked till golden brown and crisp in this classic Greekdish.

Chicken Souvlaki

Chicken Souvlaki is a dish that will transport you to Greece with each bite. Accompanied by tzatziki and is served on a pita, you’ll enjoy how soft the chicken thigh flesh becomes after marinating in a lemon juice Mediterranean sauce.

Final Thoughts

I hope you found these easy Mediterranean diet recipes to be exactly what you were looking for.

Though there is no one Mediterranean diet, this dietary pattern is often high in nutritious plant foods and low in animal foods, with a concentration on fish and shellfish. This makes it ideal for people seeking to develop a positive connection with food.

Many of the above dishes can be paired together nicely. You could even try making substitutionsto make the recipes your own and to keep it keto!

Keto and me. We aren’t going anywhere, but the Mediterranean diet offers some healthy alternative lifestyle eating that can compliment quite well with the keto diet.

Tell me your your favorite Mediterranean diet recipes in the comments. I would love to hear from you!


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25 Quick & Easy Mediterranean Diet Recipes (2024)


What are the 2 most recognized ingredients in Mediterranean diet? ›

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

How many pounds can you lose each week with Mediterranean diet? ›

This seven-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean diet-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy eating. At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week.

What do you eat in a typical day on a Mediterranean diet? ›

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.

What is not allowed on Mediterranean diet? ›

Beer and liquor. Foods high in sodium or saturated fat. Refined carbohydrates, like white bread and white rice. Highly processed foods, like some cheeses.

What is the fastest way to lose weight on the Mediterranean diet? ›

If you want to lose weight following a Mediterranean diet here are my 5 tips that work.
  1. Eat your main meal early in the day. ...
  2. Eat vegetables as a main course cooked in olive oil. ...
  3. You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
  4. Consume the right amount of olive oil. ...
  5. Move.
Jan 17, 2024

What are the top 10 foods on a Mediterranean diet? ›

10 foods to add to your Mediterranean lifestyle
  • Extra virgin olive oil. ...
  • Walnuts. ...
  • Lentils. ...
  • Blueberries. ...
  • Wild salmon as a healthy animal protein. ...
  • Garlic for a reduced risk of cancer. ...
  • Oregano as an anti-inflammatory agent. ...
  • Mushrooms for a mental health boost.
Feb 3, 2022

Do you eat rice on the Mediterranean diet? ›

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. When you're following the Mediterranean diet, red wine should be your chosen alcoholic drink.

What are 3 cons of the Mediterranean diet? ›

There may be health concerns with this eating style for some people, including:
  • You may gain weight from eating fats in olive oil and nuts.
  • You may have lower levels of iron. ...
  • You may have calcium loss from eating fewer dairy products.
Jul 30, 2022

Do you lose belly fat on Mediterranean diet? ›

While no diet offers a 'magic pill' for weight loss or health challenges, the Mediterranean Diet, backed by the findings from the PREDIMED-Plus study, presents a scientifically supported option for those looking to reduce belly fat.

How many eggs per week on Mediterranean diet? ›

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.

What is a simple Mediterranean diet? ›

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods.

What is the easiest diet to follow? ›

The Mediterranean diet also ranked first in the categories of easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating, the report said.

What are the main ingredients for Mediterranean diet? ›

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.)

What is the key ingredient of the Mediterranean diet? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

What are the main ingredients for Mediterranean food? ›

Mediterranean Ingredients: 12 of Our Favorites
  • Olive Oil. Olive oil is the shining star of Mediterranean cuisine, renowned for its rich flavor and numerous health benefits. ...
  • Tomatoes. ...
  • Hummus. ...
  • Feta Cheese. ...
  • Olives. ...
  • Cucumbers. ...
  • Fresh Herbs. ...
  • Whole Grains.

What are the three main components of a Mediterranean diet? ›

The Mediterranean diet – consisting of fish, unsaturated fats, whole grains, fruits and vegetables, nuts and legumes – has consistently been shown to reduce cardiovascular morbidity and mortality as well as surrogate markers in meta-analyses, cohort studies, and randomized control trials (RCTs).

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