CookingLight diet CookingLight diet

50+ Mediterranean Recipes That Take 20 Minutes or Less

By Cooking Light
May 13, 2019
Victor Protasio
The Mediterranean diet is well-celebrated for its many health benefits—but it doesn't have to be complicated! Here are dozens of easy recipes that can be assembled in 20 minutes or less, so you can cook fast, and eat slow.
Start Slideshow
Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.

1 of 51

Lemony Greek Chicken Soup

Kelsey Hansen
View Recipe: Lemony Greek Chicken Soup

This 20-minute dish provides 32g of protein and is just 261 calories per serving. To ensure this comforting soup’s velvety texture, whisk a little of the hot broth into the eggs before adding them to the pot; it cooks them gently and prevents curdling.

Advertisement
Advertisement

2 of 51

Kale-and-Chickpea Grain Bowl With Avocado Dressing

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

This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale, and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy, and healthy digestion. Bulgur, also called cracked wheat, is a quick cooking whole grain. These bowls would also be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.

3 of 51

Quick Chicken Marsala

Caitlin Bensel
View Recipe: Quick Chicken Marsala

Marsala cooking wine is a worthy addition to your pantry; it’s dry and sweet without being overpowering, and can cut through the richness of cream or stock. The alcohol will cook off as the sauce simmers. Adding butter at the end, a classic technique, gives the sauce its body and gloss. Serve this skillet main over polenta, mashed potatoes, or hot cooked brown rice. If you have leftover thyme, try steeping in chicken stock before making a risotto, tossing with roasted vegetables, or adding to a frittata.

Advertisement

4 of 51

Lamb and Beet Meatballs

Caitlin Bensel
View Recipe: Lamb and Beet Meatballs

These lamb, beet, and bulgur meatballs are a great example of using meat as a supporting player rather than the star and getting more veggies and whole grains into your diet. If you can't find precooked beets, wrap 2 medium trimmed beets in parchment paper and microwave at HIGH for 2 minutes or until tender, then peel and finely chop.

5 of 51

Shrimp and Leek Spaghetti

Caitlin Bensel
View Recipe: Shrimp and Leek Spaghetti

Light and lemony, this pasta provides nearly a third of your daily fiber goal. Thanks to prepeeled shrimp and frozen peas, it’s the epitome of weeknight-fast. Dress it up with a glass of crisp white wine.

6 of 51

Panko Salmon With Snap Peas

Caitlin Bensel
View Recipe: Panko Salmon With Snap Peas

Fresh tarragon kicks this simple, classy main up a notch. It has a sweet, anise-y flavor that pairs beautifully with pungent Dijon mustard (try the two together in a vinaigrette or meat marinade). Make sure to sear the salmon fillets with the crusted side down first; it will be easier to flip once crisp and golden. We love the sweetness of crisp-tender snap peas. You could also use haricots verts (French green beans) or broccoli florets.

Advertisement
Advertisement
Advertisement

7 of 51

Grilled Salmon With Avocado Salsa

Caitlin Bensel
View Recipe: Grilled Salmon With Avocado Salsa

Here we combine two of the our favorite early-summer ingredients—cherry tomatoes and fresh basil—into a fresh take salsa. For the crispiest skin (that doesn’t stick to the grill), be sure your grill grates are very clean and the grill is preheated for at least 15 minutes. Avocado adds creaminess and a punch of gut-healthy prebiotics.

Salmon is a pretty potent anti-inflammatory food; its omega-3 fatty acids are great for your heart and brain. Plus, this avocado-studded salsa gives you an extra boost of heart-healthy fats!

8 of 51

Warm Pasta Salad With Tomatoes and Eggplant

Victor Protasio
View Recipe: Warm Pasta Salad With Tomatoes and Eggplant

Congratulations—You just found your new go-to pasta salad! This veggie-packed beauty is nice and filling, thanks to meaty eggplant. If you can’t find burrata, simply tear 6 ounces of fresh mozzarella into bite-size pieces.

Heading to a potluck? Feel free to make this recipe ahead of time; just be sure to let it come to room temperature and toss with an extra drizzle of vinegar and oil before serving. Add a few tablespoons of chopped fresh basil leaves for an extra layer of flavor.

9 of 51

Grilled Heirloom Tomato and Feta Panzanella

Caitlin Bensel
View Recipe: Grilled Heirloom Tomato and Feta Panzanella

This salad comes together in just 20 minutes. But spring for heirloom tomatoes—their rich flavor and vibrant color add a huge wow factor. Beans bulk it up with fiber and protein.

Advertisement
Advertisement
Advertisement

10 of 51

Zucchini-Pesto-Sausage Pizza

Caitlin Bensel
View Recipe: Zucchini-Pesto Sausage Pizza

What’s the secret to getting this zucchini pizza on the table quickly? Use pre-baked crusts. Cut the zucchini and mozzarella as thin as possible to guarantee tender zucchini and expertly melted cheese in under 10 minutes. If you like to make your own pizza crust and have one on hand, pre-bake your crust for about 8 minutes before flipping it over and adding the toppings.

11 of 51

Chicken and Cucumber Salad With Parsley Pesto

Caitlin Bensel
View Recipe: Chicken and Cucumber Salad With Parsley Pesto

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.

12 of 51

Gnocchi With Spinach and Pepper Sauce

Caitlin Bensel
View Recipe: Gnocchi With Spinach and Pepper Sauce

Our shortcut version of Spain’s beloved romesco sauce boasts all the smoky flavor of the original with a fraction of the prep time.

Advertisement
Advertisement
Advertisement

13 of 51

Extra-Crispy Veggie-Packed Pizza

Caitlin Bensel
View Recipe: Extra-Crispy Veggie-Packed Pizza

Our taste testers loved this pizza’s crunchy crust and zingy zucchini salad, but the real hero was the halloumi—a dry, salty cheese similar to feta.

14 of 51

Chicken and Bulgur Salad With Peaches

Caitlin Bensel
View Recipe: Chicken and Bulgur Salad With Peaches

A quick-cooking whole grain, bulgur is perfect for time-crunched weeknight cooking. If you can’t find it on the grains aisle, you can substitute quinoa or whole-wheat couscous.

15 of 51

Spring Salad With Herbed Goat Cheese

Victor Protasio
View Recipe: Spring Salad With Herbed Goat Cheese

Make this ahead: Blanch the asparagus and peas, make the herbed goat cheese, and whisk the dressing the day before. Toss with the spinach when you're ready to eat.

Advertisement
Advertisement
Advertisement

16 of 51

Almond-Crusted Trout With Swiss Chard

Victor Protasio
View recipe: Almond-Crusted Trout With Swiss Chard

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.

17 of 51

Greek Turkey Burgers

Victor Protasio
View Recipe: Greek Turkey Burgers

Riffing off the flavor of a Greek gyro, these turkey burgers cook up fast in a cast-iron skillet or grill pan. Lemony, olive-studded yogurt sauce adds more Middle Eastern–inspired flavor and is a tasty alternative to ketchup and mustard. Piled high with arugula, cucumber, and red onion, these are filling enough to be called dinner. Or, round out the meal with roasted potato fries. For the juiciest burgers, go for 93% lean ground turkey (a combination of white and dark meat).

18 of 51

Orange-Balsamic Lamb Chops

Photo: Jennifer Causey
View Recipe: Orange-Balsamic Lamb Chops

A simple citrus marinade plus a quick sear yields significantly more flavor than you might think. Of course, a finishing balsamic drizzle is always welcome.

Advertisement
Advertisement
Advertisement

19 of 51

Beef and Lamb Kofta Lettuce Wraps

Photo: Jennifer Causey
View Recipe: Beef and Lamb Kofta Lettuce Wraps

We love the distinct savoriness ground lamb brings to these crunchy wraps, but you can go all ground sirloin for a version that still delivers loads of flavor. Try subbing in a different precooked whole grain, like farro or barley, for the rice to add a textural twist.

20 of 51

Lamb Chops With Farro, Arugula, and Lemon-Thyme Vinaigrette

Photo: Jennifer Causey
View Recipe: Lamb Chops With Farro, Arugula, and Lemon-Thyme Vinaigrette

The ever-expanding variety of quick grains on the market, like the farro used here, makes incorporating whole grains into daily meals easier. Feel free to substitute brown rice if you can't find farro.

21 of 51

Chicken Kofte With Zucchini

Photo: Jennifer Causey
View Recipe: Chicken Kofte With Zucchini

A hit under the broiler leaves zucchini perfectly tender.

Advertisement
Advertisement
Advertisement

22 of 51

Lemon Basil Shrimp and Pasta

Randy Mayor
View Recipe: Lemon Basil Shrimp and Pasta

A hallmark of Mediterranean dishes is that they derive deep flavor from simple ingredients prepared simply. This dish is a great example: You cook the shrimp in the water with the pasta, then add herby basil, briny capers, rich olive oil, and bright lemon juice, no further cooking required. Serve on a bed of spinach or alongside broccoli, asparagus, green beans, or any other green vegetable.

23 of 51

Chicken Souvlaki

Randy Mayor
View Recipe: Chicken Souvlaki

Our version of this Greek favorite requires exactly two minutes and 20 seconds of cooking, thanks to rotisserie chicken. We replaced the traditional Tzatziki sauce with a zesty mix of yogurt, feta, and dill, which boosts the flavor content without adding fat. Serve with your favorite Mediterranean side.

24 of 51

Artichoke and Arugula Pizza With Prosciutto

Lee Harrelson
View Recipe: Artichoke and Arugula Pizza With Prosciutto

A balance of flavors is the key to this recipe. The bitter arugula, sweet artichoke, salty prosciutto, and creamy mozzarella are in perfect equilibrium atop a crisp-and-chewy crust and pesto sauce. Not only is the combination of tastes more satisfying than pepperoni and red sauce, this pizza takes just 11 minutes to bake―no longer than a frozen one.

Advertisement
Advertisement
Advertisement

25 of 51

Superfast Kofte

Randy Mayor
View Recipe: Superfast Kofte

A Turkish take on the mini-hamburger, these use tangy yogurt in place of cheese and pita instead of buns. They get their unique flavor from common pantry spices in an uncommon combination. The best part is how fast they cook―eight minutes is all you need for a meaty and satisfying dinner for four. Serve with hummus and extra pita for dipping.

26 of 51

Seared Mediterranean Tuna Steaks

Randy Mayor
View Recipe: Seared Mediterranean Tuna Steaks

The tuna and tomato are the stars in this dish, so be sure to use good-quality ones to let their flavors shine. A sprinkling of salt, pepper, and coriander give the fish just a hint of spice to complement its tenderness and delicate taste when cooked medium rare. The salsa-like mix of tomato, capers, garlic, and olive provides a fresh accent; you can also try it on pork, chicken, or even as a dip with pita chips.

27 of 51

Herbed Greek Chicken Salad

Lee Harrelson
View Recipe: Herbed Greek Chicken Salad

Greek seasoning―as simple as oregano and lemon―pairs fantastically with chicken and forms the base for this fresh and healthful salad. Yogurt and tahini make a creamy dressing, while kalamata olives and feta cheese add their own distinctly Greek flavors to the party. Each large, satisfying serving has only 243 calories.

Advertisement
Advertisement
Advertisement

28 of 51

Rigatoni With Green Olive-Almond Pesto and Asiago Cheese

Becky Luigart-Stayner
View Recipe: Rigatoni With Green Olive-Almond Pesto and Asiago Cheese

In this deliciously different pesto, olives and parsley stand in for basil and almonds for pine nuts. It's a strong flavor, but a nice one for this dish, incorporated into a sauce with vinegar, cheese, and the pasta's cooking liquid so it adheres well to the noodles. The pesto mixture has lots of other uses, too―spread on sliced French bread and bake for a new twist on garlic bread, or try it as a tapenade spread at your next party.

29 of 51

Mini Greek-Style Meat Loaves With Arugula Salad

Photo: Johnny Autry
View Recipe: Mini Greek-Style Meat Loaves With Arugula Salad

Pack meat mixture firmly and evenly into muffin cups to ensure even cooking and easy release. Sprinkle with paprika for a pop of color.

30 of 51

Saffron Fish Stew With White Beans

Photo: Randy Mayor
View Recipe: Saffron Fish Stew With White Beans

A unique blend of herbs and spices find their home in this one-dish-wonder. The broth—infused with saffron, thyme leaves, and orange rind—pairs magnificently with a white flaky fish of your choosing. We suggest sustainable options like wild-caught Pacific flounder or wild-caught Alaskan halibut.

Advertisement
Advertisement
Advertisement

31 of 51

Spicy Chicken Shawarma

Photo: Randy Mayor
View Recipe: Spicy Chicken Shawarma

Tangy, yet cool Greek-style yogurt is the perfect counterpoint to spicy chicken tossed in a blend of Middle Eastern spices and sautéed to perfection. Your mouth will by watering from the moment smells begin wafting from your skillet.

32 of 51

Quick Lamb Kofta With Harissa Yogurt Sauce

Photo: Randy Mayor
View Recipe: Quick Lamb Kofta With Harissa Yogurt Sauce

These Quick Lamb Kofta patties pack a punch of flavor atop a bed of saffron jasmine rice. Traditional Middle Eastern tastes will abound on your plate and leave your taste buds utterly tantalized by the end of the meal.

33 of 51

Beef Kefta Patties With Cucumber Salad

Photo: Johnny Autry
View Recipe: Beef Kefta Patties With Cucumber Salad

Bursting with flavor, prepare to transport your taste buds to a scrumptious place. A little vacation without ever leaving the kitchen table—what's not to love?

Advertisement
Advertisement
Advertisement

34 of 51

Crisp Lamb Lettuce Wraps

Photo: Johnny Autry
View Recipe: Crisp Lamb Lettuce Wraps

Lettuce leaves offer a light, fresh alternative to pita or flatbread. If you can't find red pepper hummus, plain hummus is a welcome substitute.

35 of 51

Garlic-Rosemary Lamb Pita

Randy Mayor
View Recipe: Garlic-Rosemary Lamb Pita

Break out of a rut with this tasty dish. Juicy Greek-spiced lamb with cool-and-tangy tzatziki sauce in a pita makes for a great meal that takes less than 10 minutes to prepare. Pair with oven fries, baked potatoes, or rice pilaf, plus kalamata olives for a full meal.

36 of 51

Greek-Style Scampi

Howard L. Puckett
View Recipe: Greek-Style Scampi

Instead of drowning the shrimp in butter, this recipe sautés them in healthful olive oil, and then adds tomatoes to make a simple, speedy sauce that cooks in the time it takes to boil pasta. A sprinkling of crumbly feta on top adds tangy and creamy elements. Add your favorite salad or lightly cooked spinach on the side.

Advertisement
Advertisement
Advertisement

37 of 51

Lemon Chicken Pita Burgers With Spiced Yogurt Sauce

Beau Gustafson
View Recipe: Lemon Chicken Pita Burgers With Spiced Yogurt Sauce

Green onion, Greek seasoning, and lemon ensure zesty flavor in these burgers. The recipe is very much open to variation, as well: Take the patties out of the pita and serve with couscous or rice pilaf, or just make the sauce to pair with falafel.

38 of 51

Greek-Flavored Turkey Burgers

Becky Luigart-Stayner
View Recipe: Greek-Flavored Turkey Burgers

These burgers hide a surprise: Each bite yields a surge of minty flavor, a pungent crunch of red onion, or a tangy burst of feta cheese. To make a complete meal, serve the burgers with a simply cooked vegetable―steamed broccoli, sautéed zucchini, or whatever else you like―dressed with lemon, olive oil, and a little oregano.

39 of 51