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Mediterranean Diet Recipes

Everyday Mediterranean meals built around vegetables, legumes, fish, olive oil, and herbs. Tap any recipe to see its full ingredients and steps.

Grilled Lemon Oregano Chicken Bowl

Marinated chicken with lemon and oregano, served over rice with cucumber, tomato and olives.

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Ingredients

• 1¼ lb boneless chicken thighs
• 2 Tbsp olive oil, divided
• 1 lemon, zested and juiced
• 1 tsp dried oregano
• 3 cloves garlic, minced
• 1 tsp salt
• 1 cup cooked rice or quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives
• ½ cup plain Greek yogurt

Steps

1. Marinate the chicken in 1 Tbsp oil, lemon zest and juice, oregano, garlic and salt for at least 15 minutes.
2. Grill or sear the chicken over medium-high heat 5–6 minutes per side until cooked to 165°F (74°C). Rest 5 minutes, then slice.
3. Divide the rice into bowls and top with chicken, cucumber, tomatoes and olives. Serve with yogurt mixed with a squeeze of lemon.

Baked Feta & Cherry Tomato Chickpeas

Chickpeas and tomatoes roasted around a block of feta until bubbling.

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Ingredients

• 1 can (15 oz) chickpeas, drained
• 2 cups cherry tomatoes
• 3 Tbsp olive oil
• 3 cloves garlic, sliced
• ½ tsp dried oregano
• ½ tsp red pepper flakes
• 4 oz block feta
• 2 Tbsp chopped parsley

Steps

1. Heat the oven to 400°F (200°C). Toss the chickpeas, tomatoes, garlic, oil, oregano and pepper flakes in a baking dish with salt.
2. Place the feta block in the middle and bake 25 minutes, until the tomatoes burst and the feta softens.
3. Mash the feta into the tomato mixture, sprinkle with parsley, and serve with bread.

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Garlic Herb Baked Cod & Olives

Cod baked with garlic, thyme, lemon and green olives.

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Ingredients

• 4 fillets (5 oz each) cod
• 2 Tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried thyme
• ½ tsp salt
• 1 lemon sliced
• ½ cup pitted green olives, halved
• 2 Tbsp chopped parsley

Steps

1. Heat the oven to 400°F (200°C). Mix the oil, garlic, thyme and salt, and rub over the cod in a baking dish.
2. Scatter the lemon slices and olives around the fish, then bake 12–15 minutes until the fish flakes easily.
3. Sprinkle with parsley and serve with the pan juices.

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Mediterranean Quinoa Crunch Salad

Quinoa, crispy chickpeas, cucumber, tomato and olives with lemon oregano dressing.

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Ingredients

• 1 cup cooked quinoa
• 1 cup chickpeas, drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, finely diced
• ¼ cup Kalamata olives
• 2 Tbsp chopped parsley
• 3 Tbsp olive oil
• 2 Tbsp lemon juice
• 1 tsp dried oregano

Steps

1. Crisp the chickpeas in a dry skillet over medium heat for 5 minutes until golden.
2. Combine the quinoa, chickpeas, cucumber, tomatoes, onion, olives and parsley in a bowl.
3. Whisk the oil, lemon juice and oregano, pour over the salad, and toss well.

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Greek Yogurt Tzatziki Beef Gyros

Spiced beef patties served in warm pita with cucumber yogurt sauce.

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Ingredients

• 1 lb ground beef
• 1 small onion, grated
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp paprika
• ½ tsp salt
• 1 cup plain Greek yogurt
• ½ cucumber, grated and squeezed dry
• 1 tsp lemon juice
• 4 pita breads
• 1 cup sliced tomato and red onion

Steps

1. Mix the beef with the grated onion, garlic, oregano, paprika and salt. Press into a loaf and bake at 375°F (190°C) for 25 minutes, or pan-fry in patties until cooked to 160°F (71°C).
2. Make the tzatziki: stir the yogurt, cucumber, lemon juice and a pinch of salt together.
3. Thinly slice the meat, pile it into warm pitas with tomato, onion and tzatziki, and serve.

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Spinach & Feta Egg White Frittata

A light egg white frittata with spinach, onion and feta.

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Ingredients

• 1 cup egg whites (about 8)
• 1 Tbsp olive oil
• 2 cups baby spinach
• ½ cup crumbled feta
• ¼ cup diced red onion
• ¼ tsp black pepper
• ¼ tsp dried oregano

Steps

1. Heat the oven to 375°F (190°C). Sauté the onion in the oil for 2 minutes, then add the spinach and cook until wilted.
2. Whisk the egg whites with the pepper and oregano, and pour over the vegetables in an oven-safe skillet. Sprinkle with feta.
3. Cook on the stove 2 minutes, then bake 8–10 minutes until set in the middle.

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Grilled Halloumi & Zucchini Skewers

Halloumi, zucchini and pepper skewers with oregano and lemon.

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Ingredients

• 8 oz halloumi, cut into cubes
• 2 zucchini, cut into thick rounds
• 1 red bell pepper, cut into squares
• 2 Tbsp olive oil
• 1 tsp dried oregano
• ½ lemon, juiced
• wooden skewers, soaked in water for 15 minutes

Steps

1. Thread the halloumi, zucchini and pepper onto skewers. Brush with oil and sprinkle with oregano.
2. Grill over medium-high heat 2–3 minutes per side until the halloumi is golden and the vegetables are tender.
3. Squeeze lemon juice over the skewers and serve right away.

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Lemon Dill Salmon Orzo Salad

Flaked salmon with orzo, cucumber, tomato, feta and fresh dill.

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Ingredients

• 1 lb salmon fillet
• 1 cup orzo
• 1 Tbsp olive oil
• 1 lemon, zested and juiced
• 2 Tbsp chopped fresh dill
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ cup crumbled feta
• ½ tsp salt

Steps

1. Cook the orzo in salted water until tender, then drain and cool slightly.
2. Season the salmon with salt and bake at 400°F (200°C) for 12–14 minutes until it flakes. Break into pieces.
3. Toss the orzo with oil, lemon zest and juice, dill, cucumber, tomatoes and feta. Top with the salmon.

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Honey Pistachio Greek Yogurt Parfait

Greek yogurt layered with granola, berries, honey and pistachios.

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Ingredients

• 1 cup plain Greek yogurt
• 1 Tbsp honey
• ½ cup granola
• ½ cup mixed berries
• 2 Tbsp chopped pistachios

Steps

1. Stir the honey into the yogurt.
2. Layer the yogurt, granola and berries in a glass.
3. Top with pistachios and serve right away, or chill for later.

Easy Chicken and Shrimp Paella

Chicken and shrimp paella with saffron rice and peppers.

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