13 Delicious Mediterranean Diet Recipes to Boost Your Health

The Mediterranean diet is healthy and tasty. It uses fresh ingredients like vegetables, fish, and olive oil.

This post shares 13 Mediterranean diet recipes. Each recipe boosts your health and satisfies your palate.

You get simple ingredients and clear steps. Enjoy cooking these dishes at home. Start eating better today with these easy recipes.

1. Grilled Lemon Herb Chicken

About:
Grilled lemon herb chicken is juicy and flavorful. Fresh lemon and herbs make it light. This dish is high in protein. It fits the Mediterranean diet perfectly. Cook it fast for a weeknight meal. Pair it with veggies or salad. You will love the zesty taste. It keeps you full and energized.

Ingredients:

• 4 chicken breasts
• 2 lemons (juiced)
• 3 tablespoons olive oil
• 2 garlic cloves (minced)
• 1 tablespoon fresh rosemary (chopped)
• 1 tablespoon fresh thyme (chopped)
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Mix lemon juice, olive oil, garlic, rosemary, thyme, salt, and pepper in a bowl.
2. Add chicken breasts to the mixture.
3. Coat the chicken well.
4. Let it sit for 30 minutes.
5. Heat grill to medium.
6. Place chicken on the grill.
7. Cook each side for 6 minutes.
8. Check if chicken is cooked through.
9. Remove from grill.
10. Serve hot with your favorite side.

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2. Mediterranean Quinoa Salad

About:
Mediterranean quinoa salad is fresh and colorful. It has quinoa, veggies, and feta cheese. This dish is rich in fiber and nutrients. You can eat it cold or warm. It works as a lunch or side. The flavors mix well. Everyone enjoys this healthy option.

Ingredients:

• 1 cup quinoa (uncooked)
• 2 cups water
• 1 cucumber (diced)
• 1 cup cherry tomatoes (halved)
• 1 red onion (chopped)
• 1/2 cup feta cheese (crumbled)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Rinse quinoa in a strainer.
2. Boil water in a pot.
3. Add quinoa to boiling water.
4. Cook for 15 minutes.
5. Drain quinoa and let it cool.
6. Mix cucumber, tomatoes, onion, and feta in a bowl.
7. Add cooled quinoa to the bowl.
8. Pour olive oil and lemon juice over the mix.
9. Add salt and pepper.
10. Stir everything together.
11. Serve fresh.

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3. Baked Salmon with Garlic and Dill

About:
Baked salmon with garlic and dill is simple and delicious. Salmon provides omega-3 fats. Garlic and dill add bold flavors. This recipe takes little time. It feels fancy but is easy. Enjoy it for dinner. You will feel healthy and happy.

Ingredients:

• 4 salmon fillets
• 3 tablespoons olive oil
• 2 garlic cloves (minced)
• 2 tablespoons fresh dill (chopped)
• 1 lemon (sliced)
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Preheat oven to 400°F.
2. Place salmon fillets on a baking sheet.
3. Drizzle olive oil over fillets.
4. Sprinkle garlic and dill on top.
5. Add salt and pepper.
6. Place lemon slices on each fillet.
7. Bake for 12 minutes.
8. Check if salmon flakes easily.
9. Remove from oven.
10. Serve warm.

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4. Chickpea and Spinach Stew

About:
Chickpea and spinach stew is hearty and warm. Chickpeas give protein. Spinach adds vitamins. This dish is filling and quick. It tastes great with bread. You can make it in one pot. Enjoy it on a cozy night.

Ingredients:

• 1 can chickpeas (15 oz, drained)
• 2 cups fresh spinach
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 2 tablespoons olive oil
• 1 can diced tomatoes (14 oz)
• 1 teaspoon cumin
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Heat olive oil in a pot.
2. Add onion and garlic.
3. Cook for 3 minutes.
4. Stir in cumin.
5. Add chickpeas and tomatoes.
6. Simmer for 10 minutes.
7. Add spinach.
8. Cook until spinach wilts (2 minutes).
9. Season with salt and pepper.
10. Serve hot.

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5. Greek Zucchini Fritters

About:
Greek zucchini fritters are crispy and light. Zucchini keeps them fresh. Feta cheese adds tangy flavor. These fritters are fun to eat. They work as a snack or appetizer. You will crave more after one bite.

Ingredients:

• 2 zucchinis (grated)
• 1/2 cup feta cheese (crumbled)
• 1 egg
• 1/4 cup flour
• 2 tablespoons fresh mint (chopped)
• 2 tablespoons olive oil
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Grate zucchini into a bowl.
2. Squeeze out extra water from zucchini.
3. Add feta, egg, flour, mint, salt, and pepper.
4. Mix everything well.
5. Heat olive oil in a pan.
6. Scoop mixture into small patties.
7. Fry each side for 3 minutes.
8. Remove fritters from pan.
9. Drain on paper towels.
10. Serve warm.

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6. Tomato and Basil Soup

About:
Tomato and basil soup is smooth and comforting. Fresh tomatoes bring bright flavor. Basil adds a sweet touch. This soup is light yet satisfying. It pairs well with crusty bread. You will enjoy every spoonful.

Ingredients:

• 6 tomatoes (chopped)
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 2 tablespoons olive oil
• 2 cups vegetable broth
• 1/4 cup fresh basil (chopped)
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Heat olive oil in a pot.
2. Add onion and garlic.
3. Cook for 3 minutes.
4. Add tomatoes.
5. Cook for 10 minutes.
6. Pour in vegetable broth.
7. Simmer for 15 minutes.
8. Add basil, salt, and pepper.
9. Blend soup until smooth.
10. Serve hot.

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7. Shrimp and Orzo Skillet

About:
Shrimp and orzo skillet is quick and tasty. Shrimp cooks fast. Orzo soaks up flavors. This dish is full of protein and joy. It uses one pan for less cleanup. You will love this simple meal.

Ingredients:

• 1 pound shrimp (peeled)
• 1 cup orzo (uncooked)
• 2 tablespoons olive oil
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 can diced tomatoes (14 oz)
• 1 cup vegetable broth
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Heat olive oil in a skillet.
2. Add onion and garlic.
3. Cook for 3 minutes.
4. Stir in orzo.
5. Add tomatoes and broth.
6. Simmer for 10 minutes.
7. Add shrimp.
8. Cook for 5 minutes.
9. Season with salt and pepper.
10. Serve hot.

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8. Roasted Vegetable Couscous

About:
Roasted vegetable couscous is vibrant and filling. Veggies roast to sweet perfection. Couscous is light and fluffy. This dish bursts with flavor. It works as a main or side. You will feel good eating it.

Ingredients:

• 1 cup couscous (uncooked)
• 1 zucchini (sliced)
• 1 bell pepper (chopped)
• 1 red onion (chopped)
• 3 tablespoons olive oil
• 1 cup water
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Preheat oven to 425°F.
2. Place zucchini, bell pepper, and onion on a baking sheet.
3. Drizzle with 2 tablespoons olive oil.
4. Add salt and pepper.
5. Roast for 20 minutes.
6. Boil water in a pot.
7. Add couscous and 1 tablespoon olive oil.
8. Cover and let sit for 5 minutes.
9. Fluff couscous with a fork.
10. Mix in roasted veggies.
11. Serve warm.

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9. Lemon Garlic Hummus

About:
Lemon garlic hummus is creamy and zesty. Chickpeas blend smooth. Lemon and garlic wake up your taste buds. This dip is healthy and fun. Serve it with veggies or pita. You will scoop it up fast.

Ingredients:

• 1 can chickpeas (15 oz, drained)
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 garlic clove (minced)
• 2 tablespoons tahini
• Salt (to taste)
• Water (as needed)

Instructions:

1. Add chickpeas, olive oil, lemon juice, garlic, and tahini to a blender.
2. Blend until smooth.
3. Add water if too thick.
4. Blend again.
5. Add salt.
6. Blend once more.
7. Scoop hummus into a bowl.
8. Serve with veggies or pita.

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10. Stuffed Bell Peppers

About:
Stuffed bell peppers are colorful and hearty. Peppers hold a tasty filling. Quinoa and veggies keep it light. This dish looks great on your plate. It is healthy and filling. You will enjoy every bite.

Ingredients:

• 4 bell peppers (tops cut off)
• 1 cup quinoa (cooked)
• 1 onion (chopped)
• 1 zucchini (chopped)
• 2 tablespoons olive oil
• 1 can diced tomatoes (14 oz)
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Preheat oven to 375°F.
2. Heat olive oil in a pan.
3. Add onion and zucchini.
4. Cook for 5 minutes.
5. Stir in quinoa and tomatoes.
6. Add salt and pepper.
7. Stuff mixture into bell peppers.
8. Place peppers in a baking dish.
9. Bake for 30 minutes.
10. Serve hot.

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11. Olive Oil Poached Cod

About:
Olive oil poached cod is tender and flaky. Olive oil keeps it moist. This dish is simple but elegant. Cod is rich in protein. You can make it fast. It tastes amazing with a side salad.

Ingredients:

• 4 cod fillets
• 1 cup olive oil
• 2 garlic cloves (sliced)
• 1 lemon (zested)
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Heat olive oil in a pan over low heat.
2. Add garlic and lemon zest.
3. Cook for 2 minutes.
4. Add cod fillets to the pan.
5. Spoon oil over fillets.
6. Cook for 8 minutes.
7. Check if cod flakes easily.
8. Remove from pan.
9. Season with salt and pepper.
10. Serve warm.

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12. Eggplant Caponata

About:
Eggplant caponata is sweet and tangy. Eggplant cooks soft. Tomatoes and olives add depth. This dish is great as a spread or side. It is full of Mediterranean vibes. You will love its bold taste.

Ingredients:

• 1 eggplant (cubed)
• 2 tablespoons olive oil
• 1 onion (chopped)
• 1 can diced tomatoes (14 oz)
• 1/4 cup green olives (chopped)
• 2 tablespoons capers
• 1 tablespoon vinegar
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Heat olive oil in a pan.
2. Add eggplant and onion.
3. Cook for 10 minutes.
4. Stir in tomatoes, olives, capers, and vinegar.
5. Simmer for 15 minutes.
6. Add salt and pepper.
7. Stir well.
8. Serve warm or cold.

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13. Feta and Spinach Frittata

About:
Feta and spinach frittata is fluffy and savory. Eggs provide protein. Feta adds a salty kick. Spinach keeps it fresh. This dish is great for breakfast or lunch. You will feel full and happy.

Ingredients:

• 6 eggs
• 2 cups fresh spinach
• 1/2 cup feta cheese (crumbled)
• 1 onion (chopped)
• 2 tablespoons olive oil
• Salt (to taste)
• Pepper (to taste)

Instructions:

1. Preheat oven to 375°F.
2. Heat olive oil in an oven-safe skillet.
3. Add onion and spinach.
4. Cook for 3 minutes.
5. Beat eggs in a bowl.
6. Add salt, pepper, and feta to eggs.
7. Pour egg mixture into skillet.
8. Cook on stove for 2 minutes.
9. Move skillet to oven.
10. Bake for 10 minutes.
11. Serve warm.