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

By Cooking Light
January 03, 2019
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Credit: Caitlin Bensel
It's no secret that the Mediterranean Diet is one of the healthiest (and most delicious!) eating patterns around. But what foods should you be eating while following it? These easy Mediterranean Diet-inspired breakfasts, lunches, dinners, and snacks will help you get—and stay—on track.
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62 Healthy Recipes to Cook While You're on the Mediterranean Diet

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Mediterranean Chicken and Bulgur Skillet

Credit: Photo: Hector Manuel Sanchez
View Recipe: Mediterranean Chicken and Bulgur Skillet

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.

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Cauliflower Salad with Tahini Dressing

Credit: Caitlin Bensel
View Recipe: Cauliflower Salad with Tahini Dressing

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.

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Crispy Salmon Salad With Roasted Butternut Squash

Credit: Jennifer Causey
View Recipe: Crispy Salmon Salad With Roasted Butternut Squash

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.

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Pesto Yogurt Dip

Credit: Photo: Greg Dupree
View Recipe: Pesto Yogurt Dip

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.

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Braised Artichokes, Favas, and Carrots in Creamy Lemon Sauce With Fennel

Credit: Photo: Iain Bagwell
View Recipe: Braised Artichokes, Favas, and Carrots in Creamy Lemon Sauce With Fennel

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.

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Falafel, Feta, and Tomato Salad

Credit: Photo: Jennifer Causey
View Recipe: Falafel, Feta, and Tomato Salad

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.

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Grilled Chicken Pitas With Sesame Drizzle

Credit: Photo: Justin Walker
View Recipe: Grilled Chicken Pitas With Sesame Drizzle

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

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Greek Eggplant Skillet Dinner

Credit: Caitlin Bensel
View Recipe: Greek Eggplant Skillet Dinner

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.

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Tuna Melt With Olive Salsa

Credit: Jamie Vespa
View Recipe: Tuna Melt With Olive Salsa

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. 

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Roasted Salmon with Oranges, Beets, and Carrots

Credit: Greg DuPree
View Recipe: Roasted Salmon with Oranges, Beets, and Carrots

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.

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Quinoa Breakfast Bowl With 6-Minute Egg

Credit: Greg DuPree
View Recipe: Quinoa Breakfast Bowl With 6-Minute Egg

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.

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Saucy Skillet-Poached Eggs

Credit: Photo: Alison Miksch
View Recipe: Saucy Skillet-Poached Eggs

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.

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Pistachio Granola With Yogurt

Credit: Jennifer Causey
View Recipe: Pistachio Granola With Yogurt

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

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Seared Salmon Salad with Beets and Blackberries

Credit: Photo: Caitlin Bensel
View Recipe: Seared Salmon Salad with Beets and Blackberries

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.

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Smoky Red Lentil Hummus

Credit: Jennifer Causey
View Recipe: Smoky Red Lentil Hummus

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.

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Flattened Chicken With Almond and Paprika Vinaigrette

Credit: Photo: Jennifer Causey
View Recipe: Flattened Chicken With Almond and Paprika Vinaigrette

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

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Orange-Honey Oatmeal With Pistachios, Figs, and Saffron Yogurt

Credit: Photo: Randy Mayor

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.
 

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Lentil Cakes With Mint Yogurt

Credit: Greg DuPree
View Recipe: Lentil Cakes With Mint Yogurt

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.

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Braised Chicken With Olives, Capers, and Prunes

Credit: Ryan Liebe
View Recipe: Braised Chicken With Olives, Capers, and Prunes

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.

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Avocado Toast

Credit: Photo: Jamie Vespa MS, RD
View Recipe: Avocado Toast

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.

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Veggie-Quinoa Soup

Credit: Photo: Greg Dupree
View Recipe: Veggie-Quinoa Soup

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.

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Simply Steamed Salmon and Corn With Dill Yogurt

Credit: Jennifer Causey
View Recipe: Steamed Salmon and Corn With Dill Yogurt

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.

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Fig and Arugula Salad With Walnuts and Goat Cheese

Credit: Caitlin Bensel
View Recipe: Fig and Arugula Salad With Walnuts and Goat Cheese

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.

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Radish, White Bean, and Olive Salad

Credit: Caitlin Bensel
View Recipe: Radish, White Bean, and Olive Salad

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.

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Avocado, Black Bean, and Charred Tomato Bowl

Credit: Greg DuPree
View Recipe: Avocado, Black Bean, and Charred Tomato Bowl

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.

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Kale-and-Chickpea Grain Bowl With Avocado Dressing

Credit: Caitlin Bensel
View Recipe: Kale-and-Chickpea Grain Bowl With Avocado Dressing

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.

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Lemon-Dill Salmon Salad

Credit: Greg DuPree
View Recipe: Lemon-Dill Salmon Salad

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.

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Easy Greek Salmon Bowls

Credit: Caitlin Bensel
View Recipe: Easy Greek Salmon Bowls

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.

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Lentil Salad With Beets and Spinach

Credit: Caitlin Bensel
View Recipe: Lentil Salad With Beets and Spinach

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.

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Harissa-Spiked Hummus

Credit: Greg DuPree
View Recipe: Harissa-Spiked Hummus

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. 

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Tuna-Quinoa Toss

Credit: Photo: Colin Price
View Recipe: Tuna-Quinoa Toss

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.

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Roasted Grape and Goat Cheese Wheat Berry Bowl

Credit: Jennifer Causey
View Recipe: Roasted Grape and Goat Cheese Wheat Berry Bowl

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.

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Nectarine and Bulgur Salad

Credit: Caitlin Bensel
View Recipe: Nectarine and Bulgur Salad

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.

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Crispy Cauliflower With Chili-Tahini Sauce and Farro Pilaf

Credit: Jennifer Causey
View Recipe: Crispy Cauliflower With Chili-Tahini Sauce and Farro Pilaf

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. 

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Slow-Cooker Mediterranean Chicken and Farro

Credit: Greg DuPree
View Recipe: Slow-Cooker Mediterranean Chicken and Farro

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. 

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