Mediterranean Diet Recipes

Louise and I moved to Italy four years ago, and our approach to food dramatically changed.

We moved to a hilltop town in central Italy, a two hour-drive from bustling Rome.

With our newfound Italian surroundings, we became immersed in a way of eating that is fresh, seasonal, but also deeply rooted in tradition.

Whether we prepare Italian pasta e ceci, Greek tirokafteri, or Spanish pan con tomate, the core principles of the Mediterranean Diet remain the same: vibrant vegetables, fresh fruits, olive oil, whole grains, and lean proteins.

More than a diet, the Mediterranean way of eating (and living) is a way of life.

To us, it’s a balanced, nourishing experience with whole food ingredients paired with an active lifestyle.

So, dive into the comforting bowl of Tuscan ribollita, or treat yourself with a sweet affogato, every one of these 25 Mediterranean recipes tells a story of tradition and simplicity ❤️.

1. Nonna’s Minestrone

Every time my Nonna cooked Minestrone soup she would garnish with a basil pesto. This one-pot meal is one of the most nourishing Mediterranean recipes from my childhood.

2. Tzatziki

Tzatziki sauce is a refreshing dip originating in Greece and with fresh herbs, grated cucumber, and extra virgin olive oil.

3. Pita bread

Pita bread is an essential staple in Mediterranean cuisine. It’s ideal for wrapping falafel, hummus and lemon tahini sauce.

4. Cherry tomato pasta

Taste the fresh produce of Mediterranean cooking with our cherry tomato pasta, combining juicy tomatoes with garlic, basil, and burrata cheese.

5. Pasta e fagioli

Pasta e fagioli is a beloved family meal in our home, and it’s excellent for weeknight dinners.

It combines beans and pasta in a single pot for a wholesome and flavorful Mediterranean soup.

6. Tabbouleh

Tabbouleh is an easy Mediterranean salad with a blend of finely chopped parsley, tomatoes, mint, onions, and soaked bulgur drizzled with lemon juice.

7. Mediterranean bowl

Next on our list is a colorful Mediterranean bowl featuring protein–packed hummus, pickled onions, and crispy falafel.

8. Spanakopita

Spanakopita is a Greek spinach and feta pie. It’s crispy and flaky on the outside, cheesy and tender on the inside.

9. Mediterranean stuffed peppers

Stuffed peppers with feta make a wholesome Mediterranean dinner, blending rich flavors and healthy ingredients.

10. Pearl couscous salad

This 20-minute salad is a delicious pairing of pearl couscous with beans and vegetables. 

Add a delicious and aromatic lemon vinaigrette and pickled red onions for a Mediterranean grain bowl.

11. Lentil mujaddara

Lentil Mujadara is a classic Mediterranean dish with an aromatic blend of lentils, rice, and caramelized onions.

Served with a dollop of tahini yogurt, Lentil Mujadara is a wholesome and beloved staple in Mediterranean cuisine.

12. Tagine

Try our vegetable tagine with saffron rice and spices for a one-pot Mediterranean dinner idea.

13. Italian lentil soup

We love this Italian lentil soup because you can make it with simple pantry staples in one pot. Lentils are a key ingredients in the Mediterranean diet and rich in protein and fiber.

14. Hummus

Hummus is a creamy chickpea, tahini, garlic, and olive oil blend. It originates in the Middle East and has become a beloved appetizer and dip in many homes.

15. Greek chickpea salad

This refreshing Greek-inspired salad with feta and olives is a delicious meal for spring and summer. Garnish with extra virgin olive oil and oregano for a Mediterranean finish.

16. Falafel

We serve the falafel in pita bread with fresh vegetables and tahini sauce; falafel has become a cherished staple across the Mediterranean region.

17. Cauliflower salad with tahini dressing

Try this Mediterranean vegetable side dish with roasted cauliflower, pomegranate seeds, and lemon zest.

18. Muhammara

Next on our list is muhammara, a Mediterranean dip with roasted peppers, walnuts, and spices. Serve with fresh parsley and pita bread for an inviting appetizer idea.

19. Eggplant caponata

Eggplant caponata is a Mediterranean side dish with roasted eggplant, olives, pine nuts, and tomatoes.

20. Tirokafteri

This quick and wholesome spicy feta dip perfectly blends freshness and protein by combining roasted bell pepper, chili and Greek feta cheese.

21. Moroccan carrot salad

Moroccan carrot salad is a refreshing Mediterranean side dish with grated carrots and an aromatic blend of spices. It’s delicious with couscous and couscous salad.

22. Panzanella

Panzanella salad is a Tuscan side dish from the tradition of cucina povera (poor man’s kitchen).

My Nonna would never throw away bread leftovers, but use them for this bread salad instead.

23. Tuscan white bean soup

Mediterranean white bean soup is a flavorful one-pot meal. It celebrates leafy greens, white beans, and Italian herbs in a simple but delicious manner.

24. Chickpea stew

This one-pot chickpea stew contains Mediterranean herbs and spices, and cooked chickpeas. Serve it with chili oil and homemade bread for best results.

25. Orzo salad

Next on our list is a meal-prep-friendly salad from the Mediterranean, a refreshing orzo salad with a colorful medley of fresh veggies.

Garnished with Greek feta, this Mediterranean orzo salad is a light and satisfying meal.

What are Mediterranean diet recipes

The Mediterranean diet is known for its health–promoting principles*, which include:

1. Emphasis on plant-based foods: The Mediterranean diet prioritizes fruits, vegetables, whole grains, legumes, and nuts as the foundation of meals.
   
   These staples provide diverse sources of vitamins, minerals, proteins, and fiber.
2. Healthy fats: Olive oil is crucial, replacing saturated and trans fats with monounsaturated fats.
   
   This contributes to heart health and provides a source of antioxidants.
3. Social and active lifestyle: Sharing meals with family and friends, regular physical activity, and enjoying leisurely dining are integral parts of the Mediterranean lifestyle.
   
   An active lifestyle and spending time in nature can contribute to overall well-being and can help reduce stress.

*Always consult with a health expert, doctor, or nutritionist before starting a new diet or exercise regimen.

If you tried these Mediterranean Diet recipes or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!