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50 Favorite Mediterranean Diet Recipes

50 Favorite Mediterranean Diet Recipes

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Once again, The Mediterranean Diet has been named the overall diet of the year. This list of 50 breakfast, lunch, and dinner recipes makes it easy to add more of the Med-inspired lifestyle to your weekly meal plan.

50 Mediterranean Diet Recipes foodiecrush.com #mediterraneandiet #mediterraneanrecipes #mediterranean #mediterraneanmeal #mediterraneanrcookingideas

50 Mediterranean Diet Recipes foodiecrush.com #mediterraneandiet #mediterraneanrecipes #mediterranean #mediterraneanmeal #mediterraneanrcookingideas

The Best Overall Diet

Just as we were setting our sights on eating better with the New Year, US News and World Report came out with their standings of the best diets to follow for 2021, and for the fourth consecutive year, the Mediterranean Diet was named the best overall diet. In 2019, CNN reported the Mediterranean Diet came out on top due to: “how easy it is to follow, its nutritional completeness, its ability to produce short-term and long-term weight loss, its safety and its potential for preventing and managing diabetes and heart disease.”

Unlike many of the trendy, silver bullet diets that are at the bottom of this year’s list and you see everyone jumping through hoops to try (and ultimately bail out on), the Mediterranean diet is a centuries-old lifestyle for long-term health and wellness instead of a quick weight loss fad that never seems to really last.

How to Start the Mediterranean Diet Plan

The diet’s philosophy is pretty basic, and one I adopted more and more through 2018, and then made a larger pledge to follow even before the rankings were revealed.

Unlike other diet plans, the Mediterranean Diet doesn’t prescribe prohibitive restrictions or eliminations. It’s more inclusive, more even-keeled, and one I can actually adopt and follow without feeling like I’m missing out on all the good foods and flavors.

The diet is more about portion control, balance, and making good choices in eating more real good real food.

The main guidelines of what you eat can easily be modified for vegetarian and vegan lifestyles, and I find the ingredients and philosophy incredibly easy to adopt into my daily eating:

  • Eat more: Vegetables and leafy greens, fruits, nuts, whole grains, dairy (Greek yogurt and naturally low-fat hard cheeses or ricotta), beans and legumes, olive oil and healthy fats, seafood, poultry, eggs, herbs and spices, and even wine
  • Eat less: Red meat
  • Avoid: Processed foods, added sugars (candy, soda, ice cream, sugary desserts), refined grains (white bread), anything labeled low-fat or diet or with ingredients you can’t read

And my favorite part of the diet prescription? Sharing meals with other people and enjoying life.

Now that’s a diet I can live with.

50 Mediterranean Recipes

After looking through my recipe archives I realized I’ve been enjoying the Mediterranean Diet lifestyle for years. Here’s a list of 50 favorite Med-inspired recipes I love, that I know you’re going to want to try too.

**FRIENDLY DISCLAIMER** When created, these recipes weren’t intended to be part of a diet program. The nutritional information for each recipe may not be provided. Please practice practical portion control when enjoying.

Mediterranean Breakfasts

Microwave Egg Caprese Breakfast Cups | foodiecrush.com #caprese #egg #breakfast #microwave #cups

Microwave Egg Caprese Breakfast Cups | foodiecrush.com #caprese #egg #breakfast #microwave #cups

Microwave Egg Caprese Breakfast Cups

Mediterranean Mini Frittatas | foodiecrush.com

Mediterranean Mini Frittatas | foodiecrush.com

Mediterranean Mini Frittatas

Caprese Avocado Toast | foodiecrush.com

Caprese Avocado Toast | foodiecrush.com

Caprese Avocado Toast

Asparagus and Mushroom with Goat Cheese Frittata for One | foodiecrush.com #breakfast #frittata #eggs #recipes

Asparagus and Mushroom with Goat Cheese Frittata for One | foodiecrush.com #breakfast #frittata #eggs #recipes

Asparagus And Mushroom Frittata With Goat Cheese

Mediterranean Strata | FoodieCrush.com

Mediterranean Strata | FoodieCrush.com

Mediterranean Strata

Slow Cooker Mediterranean Egg Casserole | foodiecrush.com

Slow Cooker Mediterranean Egg Casserole | foodiecrush.com

Slow-Cooker Mediterranean Egg Casserole

Mediterranean Salads and Sides

Chicken Gyro Salad | foodiecrush.com #salad #greek #recipes #gyro #chicken

Chicken Gyro Salad | foodiecrush.com #salad #greek #recipes #gyro #chicken

Greek Chicken Gyro Salad

Tuscan Tuna and White Bean Salad | foodiecrush.com #salad #healthy #recipes #tuna #tuscan

Tuscan Tuna and White Bean Salad | foodiecrush.com #salad #healthy #recipes #tuna #tuscan

Tuscan Tuna And White Bean Salad

Outrageous Herbacious Mediterranean Salad | foodiecrush.com

Outrageous Herbacious Mediterranean Salad | foodiecrush.com

Outrageous Herbacious Mediterranean Chickpea Salad

Avocado Caprese Salad Foodiecrush.com

Avocado Caprese Salad Foodiecrush.com

Avocado Caprese Salad

Citrus Shrimp and Avocado Salad | foodiecrush.com

Citrus Shrimp and Avocado Salad | foodiecrush.com

Citrus Shrimp and Avocado Salad

Easy Couscous with Sun-Dried Tomato and Feta | foodiecrush.com #couscous #recipes #easy #healthy #sidedish

Easy Couscous with Sun-Dried Tomato and Feta | foodiecrush.com #couscous #recipes #easy #healthy #sidedish

Easy Couscous With Sun-Dried Tomato And Feta

Garlicky Swiss Chard & Chickpeas | FoodieCrush.com

Garlicky Swiss Chard & Chickpeas | FoodieCrush.com

Garlicky Swiss Chard And Chickpeas

Greek Salad with Avocado on foodiecrush.com

Greek Salad with Avocado on foodiecrush.com

Greek Salad With Avocado

Autumn Couscous Salad | foodiecrush.com

Autumn Couscous Salad | foodiecrush.com

Autumn Cous Cous Salad 

Arugula Salad with Pesto Shrimp, Parmesan and White Beans | foodiecrush.com

Arugula Salad with Pesto Shrimp, Parmesan and White Beans | foodiecrush.com

Arugula Salad with Pesto Shrimp, Parmesan and White Beans

Cantaloupe and Mozzarella Caprese Salad | foodiecrush.com

Cantaloupe and Mozzarella Caprese Salad | foodiecrush.com

Cantaloupe And Mozzarella Caprese Salad

Arugula Salad with Parmesan | foodiecrush.com #salad #recipes #

Arugula Salad with Parmesan | foodiecrush.com #salad #recipes #

Arugula Salad With Shaved Parmesan Three Ways

Mediterranean Quinoa Salad foodiecrush.com

Mediterranean Quinoa Salad foodiecrush.com

Mediterranean Quinoa Salad

Crunchy Greek Pasta Salad with Artichoke Hearts, Cucumbers and Olives | foodiecrush.com

Crunchy Greek Pasta Salad with Artichoke Hearts, Cucumbers and Olives | foodiecrush.com

Greek Pasta Salad With Cucumbers And Artichoke Hearts (use whole wheat pasta)

Quinoa and Kale Protein Salad is a totally fresh and easy way to eat healthy | foodiecrush.com

Quinoa and Kale Protein Salad is a totally fresh and easy way to eat healthy | foodiecrush.com

Quinoa And Kale Protein Power Salad

Antipasto Salad Platter | foodiecrush.com #antipasto #salad #platter #Italian #olives

Antipasto Salad Platter | foodiecrush.com #antipasto #salad #platter #Italian #olives

How To Make An Awesome Antipasto Salad Platter

Whole Wheat Greek Pasta Salad

Tomato and Hearts of Palm Salad | foodiecrush.com

Tomato and Hearts of Palm Salad | foodiecrush.com

Tomato And Hearts Of Palm Salad

Quinoa Tabbouleh with Chickpeas foodiecrush.com

Quinoa Tabbouleh with Chickpeas foodiecrush.com

Quinoa Tabbouleh with Chickpeas

Mediterranean Soups and Sandwiches

Italian Chicken Wrap Sandwich | foodiecrush.com #italian #chicken #lunch #wrap

Italian Chicken Wrap Sandwich | foodiecrush.com #italian #chicken #lunch #wrap

Italian Chicken Wrap

Skinny Slow Cooker Kale And Turkey Meatball Soup

Grilled Chicken Caprese Sandwich | foodiecrush.com

Grilled Chicken Caprese Sandwich | foodiecrush.com

Chicken Caprese Sandwich

How to Make the Best Minestrone Soup | foodiecrush.com #soup #recipes #minestrone

How to Make the Best Minestrone Soup | foodiecrush.com #soup #recipes #minestrone

How To Make The Best Minestrone Soup

Avocado Caprese Wrap

Avocado Greek Yogurt Chicken Salad Sandwich | foodiecrush.com

Avocado Greek Yogurt Chicken Salad Sandwich | foodiecrush.com

Avocado And Greek Yogurt Chicken Salad

Mediterranean Dinners

Mediterranean Grilled Balsamic Chicken with Olive Tapenade | foodiecrush.com #chicken #balsamic #grill #Mediterranean #recipes

Mediterranean Grilled Balsamic Chicken with Olive Tapenade | foodiecrush.com #chicken #balsamic #grill #Mediterranean #recipes

Mediterranean Grilled Balsamic Chicken With Olive Tapenade

Linguine and Zucchini Noodles with Shrimp

Linguine and Zucchini Noodles with Shrimp

Linguine And Zucchini Noodles With Shrimp

Easy Chicken Gyros with Tzatziki Sauce | foodiecrush.com

Easy Chicken Gyros with Tzatziki Sauce | foodiecrush.com

Easy Chicken Gyros With Tzatziki Sauce

Grilled Greek Chicken Marinade Recipe | foodiecrush.com #chicken #marinade #lemon #greek

Grilled Greek Chicken Marinade Recipe | foodiecrush.com #chicken #marinade #lemon #greek

The Best Greek Chicken Marinade

Mediterranean Chicken Quinoa Bowls with Broccoli and Tomato | foodiecrush.com #quinoa #bowl #mediterranean #chicken

Mediterranean Chicken Quinoa Bowls with Broccoli and Tomato | foodiecrush.com #quinoa #bowl #mediterranean #chicken

Mediterranean Chicken Quinoa Bowl With Broccoli And Tomato

Chicken Piccata Recipe foodiecrush.com #healthy #easy #lemon #recipes #chicken

Chicken Piccata Recipe foodiecrush.com #healthy #easy #lemon #recipes #chicken

Easy Chicken Piccata

Chopped Grilled Vegetable Bowl with Farro | foodiecrush.com

Chopped Grilled Vegetable Bowl with Farro | foodiecrush.com

Chopped Grilled Vegetable Bowl With Farro

Pork Scallopini | foodiecrush.com

Pork Scallopini | foodiecrush.com

30 Minute Pork Scallopini With Lemons And Capers

Greek Chicken Kebabs | foodiecrush.com #chicken #grill #chicken #kebab

Greek Chicken Kebabs | foodiecrush.com #chicken #grill #chicken #kebab

Easy Greek Chicken Kebabs

Shrimp Pasta with Roasted Red Peppers and Artichokes | foodiecrush.com

Shrimp Pasta with Roasted Red Peppers and Artichokes | foodiecrush.com

Shrimp Pasta With Roasted Red Peppers And Artichokes (use whole wheat pasta)

30-Minute Caprese Chicken Recipe | foodiecrush.com

30-Minute Caprese Chicken Recipe | foodiecrush.com

30-Minute Caprese Chicken Recipe

Grilled Lemon Chicken Skewers | foodiecrush.com

Grilled Lemon Chicken Skewers | foodiecrush.com

Grilled Lemon Chicken Skewers

Greek Turkey Burgers with Tzatziki Sauce are packed with fresh spinach, sun-dried tomatoes, oregano and feta cheese for a healthy Mediterranean version for hamburger fans | foodiecrush.com

Greek Turkey Burgers with Tzatziki Sauce are packed with fresh spinach, sun-dried tomatoes, oregano and feta cheese for a healthy Mediterranean version for hamburger fans | foodiecrush.com

Greek Turkey Burgers With Tzatziki Sauce

Saucy Baked Greek Shrimp | foodiecrush.com

Saucy Baked Greek Shrimp | foodiecrush.com

Saucy Greek Baked Shrimp

Sautéed Chicken with Olives Capers and Lemons foodiecrush.com

Sautéed Chicken with Olives Capers and Lemons foodiecrush.com

Sautéed Chicken With Olives, Capers And Lemons

Slow Cooker Chicken Cacciatore | foodiecrush.com

Slow Cooker Chicken Cacciatore | foodiecrush.com

Slow Cooker Chicken Cacciatore

Mediterranean Appetizers

Veggie Tray with Greek Yogurt Tzatziki Sauce Dip | foodiecrush.com

Veggie Tray with Greek Yogurt Tzatziki Sauce Dip | foodiecrush.com

How To Make A Healthy Tzatziki Sauce And Dip

Pesto Shrimp Bruschetta Recipe | foodiecrush.com

Pesto Shrimp Bruschetta Recipe | foodiecrush.com

Pesto And Garlic Shrimp Bruschetta Recipe

Pan-Seared Citrus Shrimp Recipe | foodiecrush.com

Pan-Seared Citrus Shrimp Recipe | foodiecrush.com

Pan-Seared Citrus Shrimp Recipe

Spicy Roasted Red Pepper Hummus on foodiecrush.com

Spicy Roasted Red Pepper Hummus on foodiecrush.com

Spicy Roasted Red Pepper Hummus

More Healthy Recipes You Might Want to Try Too

 

3.9 from 83 votes

Mediterranean Quinoa Salad

This healthy vegetarian quinoa salad makes for a simple lunch or dinner, thanks to staples like roasted red bell peppers, kalamata olives, and feta from your fridge and pantry.

Course Salad

Cuisine Mediterranean

Keyword quinoa salad

Prep Time 15 minutes

Total Time 15 minutes

Servings 4

Calories 583kcal

  • 1 1/2 cups dry quinoa
  • 1/2 teaspoon kosher salt
  • 1/2 cup extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 2 garlic cloves pressed
  • 1/2 teaspoon dry basil minced
  • 1/2 teaspoon dried thyme crushed between your fingers
  • kosher salt and freshly ground black pepper
  • 3 cups arugula
  • 1 15 ounce can garbanzo beans drained
  • 1 package DeLallo Zesty Salad Savors
  • Cook the quinoa according to package directions with 1/2 teaspoon salt added to the water. Cool completely.

  • Mix together the olive oil, balsamic vinegar, pressed garlic, basil and thyme. Whisk until well combined. Season with kosher salt and freshly ground black pepper and set aside.

  • To a large serving bowl, add the quinoa, arugula, garbanzo beans, and contents of the Salad Savors package (red bell pepper, kalamata olives and feta cheese).

  • Drizzle with the dressing and garnish with basil. Season to taste. Serve at room temperature.

*Instead of a packet of Zesty Salad Savors, you can use the following instead: 

  • Small jar roasted red bell peppers (drained and chopped) 
  • 1/4 cup kalamata olives (roughly chopped) 
  • 1/4 cup crumbled feta cheese

Calories: 583kcal | Carbohydrates: 58g | Protein: 15g | Fat: 33g | Saturated Fat: 4g | Sodium: 615mg | Potassium: 578mg | Fiber: 10g | Sugar: 1g | Vitamin A: 373IU | Vitamin C: 3mg | Calcium: 96mg | Iron: 5mg

 

Do you have a favorite Mediterranean style recipe you’d like to share? Leave a comment sharing what it is or a link to the recipe in the comments below.

Get more info on the Mediterranean Diet here. Here’s to more real good real food! Cheers! XO, Heidi

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