62 Healthy Recipes to Cook While You're on the Mediterranean Diet

You'll be delighted by the incredible results from this one-pot wonder: tender, fluffy bulgur; creamy feta; and moist chicken. You don't even need a sauce since there's so much flavor in the pan. It's a complete meal, though you could serve with a side salad if you'd like.

Make this recipe even easier by picking up riced cauliflower from the store; you’ll usually find it in the freezer section and sometimes with the prepped produce. This is a great dish to make ahead of time; add the fresh herbs just before serving.

Small touches like the charred lemon vinaigrette and tart pomegranate arils elevate this speedy salad into a showstopping main dish. Preheat your sheet pan to get a jump-start on cooking the squash and onions.

Our tangy Greek yogurt dip is the perfect light appetizer before a heavy meal. Pair with an assortment of fresh sliced vegetables such as carrots, radishes, cucumbers, little gem lettuce leaves, and mini bell peppers.

We love the artichokes in this dish—they add their unique flavor and somehow make everything taste just a little sweeter. The olive oil emulsifies with the braising liquid to create a silky sauce that deliciously coats the bright spring veggies. Thin lemon slices, charred and caramelized in a cast-iron pan, make a nice garnish.

Think of chopped falafel as a tasty, protein-packed crouton—it adds texture to the salad and instantly turns a simple side into a substantial main dish. We chose a Mediterranean theme here, but you could use any nuts, cheeses, or vegetables you like.

Look for jars or cans of tahini on the international aisle of the supermarket. It adds nutty flavor and keeps the sandwich moist.

Protein-rich tofu teams up with meaty eggplant in this Greek-inspired skillet supper. Pick up San Marzano tomatoes if you can find them; their sweet flavor and low acidity balance the flavors of this dish. Crush them gently with your hands before chopping to release any excess juices. Be sure to purchase extra-firm tofu so that it holds its shape. Serve with toasted whole-wheat pita bread.

This tuna melt is a delicious departure from the heavy-handed classic. It highlights heart-healthy fats, with omega-3 fatty acids in the tuna and monounsaturated fat in the olives and olive oil. Castelvetrano olives have a mild flavor and buttery texture that works well in this salsa, but if you have trouble finding them, any mild green olive will do. When purchasing canned tuna, look for the words “pole-and-line caught” on the label for the more sustainably-caught fish. We like Wild Planet brand. 

This sheet pan main is as elegant as it is easy. Serve on any weeknight, or for guests with a whole-grain side and seasonal salad. One large (1 1/2-lb.) fillet, also called a side of salmon, will stay moist at the higher oven temperature. If using individually portioned fillets (about 6 oz. each); bake at 400°F for 10 minutes, roasting the vegetables on a separate pan for about 15 minutes or until tender, then combine and sprinkle with the lemon juice and tarragon.

Embrace breakfast’s savory side with this whole-grain bowl. This simple one-dish meal is crowned with a soft-boiled egg; the nutrient-rich yolk creates its own creamy sauce. New research shows that eating eggs with raw vegetables like tomatoes increases your absorption of carotenoids—antioxidants that may protect against heart disease.

If you've ever had Italian eggs in purgatory, this recipes makes a similar Israeli breakfast dish called shakshuka. If you need to stretch the meal, simply add another egg to the pan. Top with any herb, such as cilantro, chives, or oregano.

Inspired by the classic Greek dessert baklava, this just-sweet-enough granola also makes a filling, protein- and fiber-rich afternoon snack.

A lime-forward vinaigrette adds pucker and punch to the salmon and salad, rounded out by earthy-sweet beets and juicy blackberries. Mint with blackberries is a favorite cocktail combo that also works in a fresh entrée salad. If you have leftover mint leaves, steep in simple syrup and refrigerate for sweetening lemonade or tossing with fresh fruit for a brunch salad. The trick to perfectly cooked salmon on the stove is to keep the heat no higher than medium. This allows the skin to crisp slowly while the fish cooks to the perfect doneness.

Use this fun riff on classic chickpea hummus to anchor a tray of fresh, seasonal vegetable dippers­—we recommend multicolored carrots, radishes, and cauliflower florets. You can prepare the hummus up to three days ahead; wash and trim the crudités a day in advance, and store them in ziplock plastic bags lined with paper towels.

While pounding the chicken breast thin and searing is a French technique, the flavor profile here is decidedly Spanish.

Bring a punch of protein to your morning oats with a dollop of Greek yogurt and chopped pistachios. Dried figs and a drizzle of honey add a touch of sweetness.
 

Precooked lentils are a convenience item we love, saving nearly 30 minutes of simmering. Look for plain, steamed lentils (such as Melissa's), in the grain aisle. The food processor not only combines the patty ingredients; it coarsely chops the lentils so the finished cakes will hold their shape in the pan. While we love fat-free and reduced-fat Greek yogurt, go ahead and use full-fat here for a richer mouth feel and less tang in the sauce.

This recipe for a braised chicken with olives, capers, and prunes is inspired by Chicken Marbella, the recipe from The Silver Palate Cookbook that went “viral” in the 1980s. It’s been updated with far less added sugar (the original recipe calls for a cup of brown sugar) and the welcome addition of citrus.

This is the easiest—and the last—avocado toast recipe you’ll ever need to know. Memorize the recipe, then use it as a jumping off point for your favorite avocado toast riffs. Put an egg on it, top it with tuna salad, or crown it with fluffy alfalfa sprouts for a healthy and satisfying meal.

Toasting quinoa, like with toasting nuts or other whole grains, draws out its aroma and deepens and intensifies its flavor. For a vegan version, simply substitute unsalted vegetable stock for the chicken stock. The onion, carrot, red pepper, and garlic serve as the soup’s mirepoix, a sautéed melange of veggies that make up the flavor base for the broth.

This easy weeknight dinner comes together in 15 minutes. The entire meal is steamed in a bamboo basket, a gentle cooking method that preserves the natural flavors of each ingredient. To finish, whip up a quick Dill Yogurt Sauce to drizzle over everything on the plate.

Chickpeas, goat cheese, and walnuts pump up the protein in this arugula salad, making it a hearty meatless main. Dried figs add a big fiber boost—more per serving than any other fruit.

This quick side is all about texture, from the meaty olives to the creamy cannellini beans and crunchy radishes. The mild bean makes the salad a great match for nearly any main.

This meatless bowl offers a range of textures and flavors, including cumin-scented black beans, blistered tomatoes, corn, and fresh avocado that are equally good at room temperature. If you don’t have time to stew your own beans, canned unsalted beans work just as well here. Feel free to mix it all together instead of portioning into quadrants. Finish it with a squeeze of lime, if you like.

Canned beans are under-sung heroes. We always keep a few cans on hand in the pantry—they're an endlessly adaptable resource for quick weeknight meals. Beans are fiber-rich, budget-friendly, and just dang tasty, so we've collected our favorite meals that start with you guessed it, a humble can of beans.

Canned boneless, skinless salmon is just as tasty and versatile as canned tuna, and it boasts more omega-3 fats—but you could certainly use tuna if you prefer it.

Heart-hero salmon teams up with protein- and fiber-forward quinoa to fill you up; spinach delivers a hit of iron, while green beans and cucumber up the veggie count. Great warm or at room temperature, this also makes a standout packed lunch.

Precooked lentils make this healthy lunch come together in 10 minutes (or less!). You can also roast the beets ahead of time—look for the golden variety in grocery stores. They're much less messy than red beets, which can stain your hands and your cutting board.

This smoky dip gets a boost from tangy romesco. The harissa can be made and refrigerated up to 3 days in advance, and will elevate any store-bought hummus. 

A whole-grain protein bowl is the perfect solution for when lunch needs to be quick—as well as tasty, filling, and healthy. Cook quinoa ahead of time (or buy precooked, available in pouches near the rice). To complete the lunch, serve with 1/2 cup steamed green beans as shown. Dairy-free option: Use 2 teaspoons toasted chopped walnuts instead of feta cheese.

Save time in the morning by prepping the batch of perfect wheat berries and the grapes the night before. You can store the grapes in a microwave-safe container in the fridge. When ready to use, microwave grapes for 30 to 45 seconds before spooning them over your grains.

No nectarines? Sub in your favorite stone fruit, such as peaches or plums. You can make this side dish gluten-free by using quinoa in place of the bulgur.

We like to think of cauliflower as a blank-canvas brassica; diverse enough to be blended into a creamy sauce or soup, or blitzed into “rice” as a lower-carb alternative to grains. Roasting brings out its sweeter side, though it takes on just about any flavor profile you throw its way. 

Capturing the simplicity found in sun-drenched Mediterranean cuisine, these chicken thighs hold up nicely in the slow cooker, surrendering rich juices that make this fiber-packed farro extra-satisfying. Castelvetrano olives are bright green and buttery; look for them at your grocery’s olive bar. Having trouble finding pearled farro? Pick some up here. 

This salad combines brain-boosting farro, chickpeas, and olive oil with the bright crunch of fresh celery. It's simple, quick, and delicious. 

This satisfying winter salad is full of texture and color. Pair with roasted chicken thighs or as a side for pureed veggie soup. Top leftovers with cooked chicken and diced apple for tomorrow's lunch.

Briefly cooking the pumpkin seeds and cumin in hot oil—a process known as blooming—draws out the aroma of the seeds and spice and deepens their flavor. Turmeric pairs fantastically with winter produce like cauliflower or root veggies, where its brightness, astringency, and tartness balance the earthy sweetness of the plants. Use plain Greek yogurt in place of sour cream, if you prefer.

Here's a lighter, more colorful take on the usual chips and dip. Beet chips crisp up in a flash in the microwave. Keep close watch on them to make sure they won't scorch.

Searing lemons is one of our favorite tricks for upping the ante on any dish. The tart juice mellows out, providing the perfect balance for the briny capers and feta in this skillet side. If you have any leftovers, try adding halved cherry tomatoes and enjoying as a cold salad; some cooked chicken or shrimp would turn it into a lovely main dish.

This cucumber feta salad boasts plenty of texture, the most satisfying element of any salad. Crunchy and crisp vegetables signify freshness—and they taste as vibrant as they look. We dial up the crunch even more with crisp romaine hearts, sliced cucumber, and coarsely chopped almonds. Creamy feta and fresh dill add another element of flavor to the cucumber salad.

Fresh fennel becomes mellow and sweet once sautéed and braised in chopped, strained tomatoes. If you can’t find Pomì brand, drain about 1/3 of the liquid from a (15-oz.) can of unsalted diced tomatoes. Pair this simple, beautiful side with baked fish or lemon-and-herb roasted chicken.

While most precooked grains call for some cooking to reheat and finish hydrating, we skip that step here. The quinoa will plump in the liquid from the batter and finish cooking in the skillet.

This creamy, smoky dip is Morocco's answer to baba ghanoush. Serve with grilled meat or fish, or as a spread in a sandwich.

This dish gets a generous sprinkling of grated Parmesan cheese, which becomes satisfyingly rich when stirred into the kale, artichoke hearts, and baked chicken. We found that smaller chicken breasts (about 5 ounces each) will cook more easily in the time frame. Trim larger breasts and use the remaining chicken for tomorrow’s soup or stir-fry. Avoid thin cutlets here; the thickness of the breasts will keep them juicy as they roast.

Sweet potatoes make a wonderful base for a creamy dip, creating a smooth texture and faintly sweet flavor. Toasting the curry paste in the first step helps to deepen the flavor and is worth the extra couple of minutes.

Chicken cutlets get great flavor from a lemon-rosemary marinade while the leeks cook into a silky, caramelized vegetable side dish. If you’ve never enjoyed the darker green leek tops, give them a try in this recipe. 

As the mussels open, the sauce flavors the briny meat in the shells. Crusty baguette is a must-have to soak up the extra sauce. San Marzano plum tomatoes are available in shelf-stable boxes as well as cans—their perfect balance of sweetness and acidity make them worth seeking out. 

The za'atar we know (available at Whole Foods) is a blend of ground sumac, sesame seeds, salt, and the dried, ground za'atar plant. It's slightly sour and slightly earthy, a bit like dried marjoram but completely unique. You can also sprinkle it over hummus, roasted chicken, or grilled flatbread. Labne is Greek yogurt to the extreme, drained of almost all its liquid until very thick. Serve with the carrots for a cool, creamy, tangy contrast.

The chicken and squash soak up all the flavors in this dish from the garlic, ginger, and the lemony tahini sauce; the rice is there to make sure no sauce gets left on the plate. You can purchase pre-chopped butternut squash in the produce section of the supermarket. Curly kale works well in place of Tuscan.

Deep caramelization from roasting brings out the natural sweetness in carrots and parsnips. Try to cut the vegetables into the size we call for in step 2. If the pieces are too large or too long, they may cook unevenly or end up limp; if they’re too small, they will likely burn. You can make the dip a day or two ahead, but bring it to room temperature before serving for the best flavor.

This hearty supper salad is a lean-protein powerhouse thanks to chicken, chickpeas, and edamame; the parsley pesto delivers bone-boosting vitamin K. Pick up frozen shelled edamame to make this meal extra speedy.

To offset all those deep rich flavors typically found in holiday food, you want something bright and fresh, with enough flavor to cut through those other dishes. This salad is like a breath of fresh air at any table: The tangy yogurt and bold citrus will ensure it quickly becomes a favorite.

A light coat of mustard is all it takes to keep the gluten-free almond flour on these trout fillets. Breading with almond flour gives a nice crispy texture to the fish without using a lot of oil. To expedite cleanup, the fish and greens are cooked in batches in one skillet so there's just one pan to clean. You only need a splash of white wine to add a hit of acidity to balance the garlicky greens so you'll have plenty leftover for a glass with dinner. Any type of chard works here, but for the most colorful plate, go for rainbow chard.

Boost your brain and treat your taste buds with this quick and easy salad. The vinaigrette features turmeric, Dijon mustard, honey, and red wine vinegar for a beautiful balance of peppery, savory, sweet, and tangy flavors. 

Brussels sprouts are petite cabbages that transform under heat, turning soft and sweet after roasting or sauteing. Their peppery leaves also work well shaved raw in salads and deliver a healthy punch of vitamin C.

Quinoa is a gluten-free source of protein, iron, and fiber, plus it's a quick and flavorful way to get in a serving of whole grains. You can find beige, red, black, or tricolor quinoa in stores; they all taste the same, so use whichever color you prefer. These freezer-friendly quinoa nuggets give store bought ones a run for their money. Any firm white fish will work, such as grouper, halibut, flounder, or cod. Use rice flour to make gluten-free nuggets.

This homemade granola is miles ahead of anything you could buy off the shelf. Tahini and cardamom are the wildcard ingredients here, adding savory depth to balance out the sweetness of the maple syrup. With each successive stir, the tahini mixture fully coats the oats and works its way into the nooks and crannies of the walnuts, creating ultra toasty, delightfully sweet nuggets of crunchy goodness. Packed with heart-healthy fats and fiber, this granola is great stirred into yogurt with fresh berries or simply enjoyed plain by the handful.

These overnight oats are a simple base for an easy breakfast. This recipe requires nothing more than stirring and sitting. Jazz them up with one of these 14 tasty topping combinations, whether savory or sweet, to make a breakfast worth waking up for.