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One of the healthiest diets in the world is also the most delicious. Here are all the best Mediterranean diet recipes to get you cooking!

Mediterranean diet recipes

Want to eat the Mediterranean way? Of all the ways to describe a way of eating, the Mediterranean diet is probably the closest to what we eat. It’s been gaining traction as one of the healthiest diets in the world. And this is not what you think of as diet food, folks: Mediterranean diet recipes are real, fresh, and seriously delicious! What we love even more is that it’s not just food: it’s a lifestyle approach.

What’s the Mediterranean diet?

The Mediterranean diet has been called one the healthiest and best in the world. But what exactly is it? The Mediterranean diet is a way of eating and living that derives from the countries that border the Mediterranean Sea (like Italy and Greece). It’s not a strict diet, but more of loose guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
  • Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat

Mayo Clinic stresses that a Mediterranean diet is plant based, not meat based. It’s kind of like a whole food plant based diet with a bit of seafood and dairy thrown in. Having a loose concept is helpful and provides flexibility (like eating “flexitarian”, a word sometimes used to describe eating mostly plants but occasionally meat).

It’s all about the lifestyle.

One of the best things about the Mediterranean diet is that it’s all about the lifestyle. This eating philosophy originated based on the longevity of people in the Mediterranean, and researchers observed more than just eating habits. Simply eating Mediterranean diet recipes is not all there is to it. Here’s what’s important in addition to food:

  • Stay active and exercise regularly.
  • Avoid smoking.
  • Reduce the amount of stress in your lifestyle.
  • Actively participate in community: be invested and engaged in the people around you! 

And now…our top Mediterranean diet recipes!

Without further ado, here are our Mediterranean diet recipes! These recipes feature:

  • Olive oil as the cooking oil of choice.
  • Beans, lentils, bulgur wheat, quinoa, and rice as major players. They’ve gotten a bad rap with the interest in the keto diet and Whole 30, but recipes in the Mediterranean diet include beans and whole grains as nutritious foods.
  • Vegetarian, vegan & seafood recipes. Mediterranean diet recipes are plant based in nature, but it’s recommended to include seafood about 2 times per week.

Try our 28 Day Mediterranean Diet Meal Plan.

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Mediterranean Bowl

40 Easy Mediterranean Diet Recipes

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 1x


Looking for Mediterranean diet recipes? This Mediterranean bowl is bursting with fresh ingredients! Roasted vegetables, couscous and lemon tahini sauce make a satisfying meal.


  • 15-ounce can chickpeas, drained and rinsed (or 1 ½ cups cooked)
  • 2 medium sweet potatoes (1 ½ pounds), diced into half-inch cubes
  • 1 red bell pepper, sliced
  • 1 red onion, sliced
  • 3 tablespoons olive oil
  • 2 teaspoons kosher salt, divided
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon ground coriander
  • ¼ teaspoon cinnamon
  • 1 cup quinoa (or 1 cup couscous)
  • 1 pint cherry tomatoes, sliced in half
  • 1/2 English cucumber, sliced into half moons
  • Mixed salad greens, for serving
  • 1 recipe Lemon Tahini Dressing


  1. Preheat the oven to 425°F. Line two baking sheets with parchment paper.
  2. In a large bowl, combine the chickpeas, sweet potatoes, red pepper and red onion. Toss with the olive oil and 1 ½ teaspoons of the kosher salt. Then toss with the cumin, paprika, garlic powder, coriander, and cinnamon. 
  3. Divide the vegetables evenly between the two baking sheets and spread in an even layer. Roast for 20 minutes, then remove from the oven and stir. Roast another 5 to 10 minutes until the sweet potatoes are tender.
  4. Meanwhile, cook the quinoa (or make Easy Couscous): Rinse the quinoa in cold water using a fine mesh strainer, then drain it and shake out the remaining water. Place it in a saucepan with 1 ¾ cups water and ¼ teaspoon kosher salt. Bring to a boil, then reduce the heat to low where the water is just bubbling. Cover the pot and simmer where the water is just bubbling for about 15 to 18 minutes, until the water has been completely absorbed. Check by pulling back the quinoa with a fork to see if water remains. Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. 
  5. Make the Lemon Tahini Dressing.
  6. To serve, place the roasted vegetables over the couscous and salad greens in shallow bowls. Add piles of fresh cucumbers and tomatoes. Drizzle with the dressing and serve.
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Keywords: Mediterranean Diet Recipes, Mediterranean Diet

About the authors

Sonja & Alex

Meet Sonja and Alex Overhiser: Husband and wife. Expert home cooks. Authors of recipes you’ll want to make again and again.

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  1. I’m so happy for your recipes and suggestions… I just recently decided to focus on the Mediterranean Diet and your recipes look fantastic!!!
    Thank you so much!!!!

  2. Very on happy with your recipe book. The recipes on line were not in the book. We were looking at salmon and salads scallops and so many other dinner meals. Too many to copy off. Would like to return this cookbook.

    1. Yes, the book has all unique vegetarian recipes. You can return to the store where you bought it!