19 Healthy Mediterranean Diet Recipes You Need to Try

Discover 19 mouth-watering Mediterranean diet recipes for dinner that are healthy, flavorful, and easy to make. Dive into the Mediterranean way of eating tonight!

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The Mediterranean diet is renowned for its health benefits and delicious flavors. It emphasizes fresh vegetables, fruits, whole grains, lean proteins, and healthy fats. In this blog, you’ll discover 19 Mediterranean diet recipes for dinner that are not only tasty but also simple to prepare. Let’s dive in!

1. Greek Salad with Grilled Chicken

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A refreshing and light dish, perfect for warm evenings.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• Salt and pepper to taste
• 4 cups mixed greens
• 1 cucumber, sliced
• 1 red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives
• 1/4 cup feta cheese, crumbled
• Juice of 1 lemon
• 1 tbsp red wine vinegar

Instructions:

1. Preheat the grill to medium-high heat.
2. Season the chicken breasts with olive oil, salt, and pepper.
3. Grill the chicken for 6-7 minutes on each side or until fully cooked.
4. Let the chicken rest for a few minutes, then slice it.
5. In a large bowl, combine the mixed greens, cucumber, onion, tomatoes, olives, and feta.
6. Add the lemon juice and vinegar; toss to coat.
7. Top the salad with the grilled chicken slices and serve immediately.

2. Mediterranean Quinoa Salad – Mediterranean Diet Recipes

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A protein-packed salad that’s bursting with Mediterranean flavors.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, sliced
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley

Instructions:

1. Rinse the quinoa under cold water.
2. In a medium pot, bring the water to a boil, add the quinoa, and reduce to a simmer. Cook for about 15 minutes or until the water is absorbed.
3. Fluff the quinoa with a fork and let it cool.
4. In a large bowl, combine the quinoa, tomatoes, cucumber, bell pepper, onion, feta, and olives.
5. Drizzle with olive oil and lemon juice, then season with salt and pepper.
6. Toss to combine, and garnish with parsley before serving.

3. Baked Salmon with Herbed Yogurt Sauce

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This dish is rich in omega-3s and full of fresh herbs.

Ingredients:

• 4 salmon fillets
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 cup Greek yogurt
• 1 garlic clove, minced
• 1 tbsp fresh dill, chopped
• 1 tbsp fresh parsley, chopped
• 1 tbsp lemon juice

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the salmon, and season with salt and pepper.
4. Bake for 12-15 minutes or until the salmon is cooked through.
5. In a small bowl, combine the Greek yogurt, garlic, dill, parsley, and lemon juice.
6. Serve the baked salmon with a dollop of herbed yogurt sauce on top.

4. Mediterranean Stuffed Peppers – Mediterranean Diet Recipes

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These vibrant peppers are packed with a flavorful mix of vegetables and quinoa.

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, sliced
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, mix the quinoa, chickpeas, tomatoes, feta, and olives.
3. Heat the olive oil in a pan over medium heat, and sauté the garlic until fragrant.
4. Add the quinoa mixture to the pan, and season with oregano, salt, and pepper.
5. Stuff each bell pepper with the quinoa mixture.
6. Place the stuffed peppers in a baking dish, and cover with foil.
7. Bake for 30 minutes, then remove the foil and bake for an additional 10 minutes.

5. Spinach and Feta Stuffed Chicken Breasts

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Juicy chicken breasts stuffed with a delightful spinach and feta mixture.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1 garlic clove, minced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine the spinach, feta, and garlic.
3. Cut a pocket into each chicken breast and stuff with the spinach mixture.
4. Secure the opening with toothpicks.
5. Heat olive oil in a pan over medium-high heat, and sear the chicken breasts until browned on both sides.
6. Transfer the chicken to a baking dish, and bake for 20-25 minutes or until cooked through.

6. Shrimp and Orzo with Lemon and Herbs

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A light and zesty dish that’s perfect for seafood lovers.

Ingredients:

• 1 cup orzo
• 1 lb shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 garlic cloves, minced
• Juice and zest of 1 lemon
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Cook the orzo according to package instructions, then drain and set aside.
2. In a large pan, heat olive oil over medium heat.
3. Add the garlic and shrimp, and cook until the shrimp are pink and opaque.
4. Stir in the cooked orzo, lemon juice, lemon zest, and parsley.
5. Season with salt and pepper, and serve immediately.

7. Ratatouille with a Mediterranean Twist – Mediterranean Diet Recipes

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A classic French dish with added Mediterranean flair.

Ingredients:

• 1 eggplant, diced
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 red onion, diced
• 2 garlic cloves, minced
• 1 can (15 oz) diced tomatoes
• 2 tbsp olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pan over medium heat.
2. Add the garlic and onion, and sauté until softened.
3. Add the eggplant, zucchini, and bell peppers, and cook until tender.
4. Stir in the diced tomatoes, basil, oregano, salt, and pepper.
5. Simmer for 20 minutes, stirring occasionally.
6. Serve hot with crusty bread or over pasta.

8. Mediterranean Lentil Soup – Mediterranean Diet Recipes

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A hearty and healthy soup, perfect for a cozy dinner.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 can (15 oz) diced tomatoes
• 6 cups vegetable broth
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper to taste
• 2 tbsp olive oil
• Juice of 1 lemon

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, carrots, and celery, and sauté until softened.
3. Stir in the garlic, thyme, and oregano, and cook for another minute.
4. Add the lentils, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce to a simmer and cook for 30-40 minutes or until the lentils are tender.
6. Season with salt, pepper, and lemon juice before serving.

9. Mediterranean Grilled Vegetable Platter

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A colorful and flavorful array of grilled veggies.

Ingredients:

• 1 eggplant, sliced
• 1 zucchini, sliced
• 1 red bell pepper, quartered
• 1 yellow bell pepper, quartered
• 1 red onion, sliced
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 tsp dried oregano
• 1 tsp dried basil

Instructions:

1. Preheat the grill to medium-high heat.
2. In a large bowl, toss the vegetables with olive oil, oregano, basil, salt, and pepper.
3. Grill the vegetables for 5-7 minutes on each side or until tender and charred.
4. Serve the grilled vegetables as a side dish or over quinoa or rice.

10. Mediterranean Chickpea Salad – Mediterranean Diet Recipes

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A quick and easy salad that’s perfect for a light dinner.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, bell pepper, onion, olives, and feta.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss to combine and serve chilled.

11. Mediterranean Turkey Meatballs

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These tender meatballs are packed with herbs and spices.

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 garlic cloves, minced
• 1 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. In a large bowl, combine the turkey, breadcrumbs, Parmesan, egg, garlic, parsley, oregano, basil, salt, and pepper.
2. Form the mixture into small meatballs.
3. Heat the olive oil in a large pan over medium heat.
4. Cook the meatballs for 8-10 minutes or until browned and cooked through.
5. Serve with your favorite Mediterranean sides or over pasta.

12. Mediterranean Cauliflower Rice

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A low-carb, flavorful side dish that’s easy to make.

Ingredients:

• 1 head cauliflower, grated into rice-sized pieces
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1/4 cup red onion, finely chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• Salt and pepper to taste
• 1 tbsp fresh parsley, chopped

Instructions:

1. Heat the olive oil in a large pan over medium heat.
2. Add the garlic and onion, and sauté until softened.
3. Stir in the grated cauliflower and cook for 5-7 minutes or until tender.
4. Add the cherry tomatoes and olives, and cook for another 2 minutes.
5. Season with salt, pepper, and parsley.
6. Top with feta cheese before serving.

13. Mediterranean Chicken Skewers – Mediterranean Diet Recipes

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These juicy skewers are perfect for grilling season.

Ingredients:

• 2 boneless, skinless chicken breasts, cut into cubes
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
2. Add the chicken cubes and marinate for at least 30 minutes.
3. Thread the chicken onto skewers.
4. Preheat the grill to medium-high heat.
5. Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through.
6. Serve with a side of tzatziki sauce.

14. Mediterranean Tuna Salad – Mediterranean Diet Recipes

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A light and nutritious salad that’s perfect for a quick dinner.

Ingredients:

• 2 cans (5 oz each) tuna, drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the tuna, cherry tomatoes, cucumber, onion, olives, and feta.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss to combine and serve immediately.

15. Mediterranean Eggplant Boats

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These eggplant boats are stuffed with a flavorful mixture of vegetables and cheese.

Ingredients:

• 2 large eggplants, halved and flesh scooped out
• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, sliced
• Salt and pepper to taste
• 1 tsp dried oregano

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large pan, heat the olive oil over medium heat.
3. Add the onion and garlic, and sauté until softened.
4. Stir in the bell pepper, cherry tomatoes, olives, oregano, salt, and pepper.
5. Cook for another 5 minutes or until the vegetables are tender.
6. Stuff the eggplant halves with the vegetable mixture.
7. Place the stuffed eggplants in a baking dish and bake for 30-35 minutes.
8. Top with feta cheese before serving.

16. Mediterranean Spinach Pie – Mediterranean Diet Recipes

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A savory pie that’s packed with spinach and feta cheese.

Ingredients:

• 1 package (16 oz) frozen spinach, thawed and drained
• 1 cup feta cheese, crumbled
• 1/2 cup ricotta cheese
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 eggs, beaten
• 1 tsp dried dill
• Salt and pepper to taste
• 1 package phyllo dough
• 1/4 cup olive oil

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In a large bowl, combine the spinach, feta, ricotta, onion, garlic, eggs, dill, salt, and pepper.
3. Grease a baking dish with olive oil.
4. Layer half of the phyllo dough in the dish, brushing each layer with olive oil.
5. Spread the spinach mixture evenly over the dough.
6. Layer the remaining phyllo dough on top, brushing each layer with olive oil.
7. Bake for 45-50 minutes or until golden brown.
8. Let cool slightly before slicing and serving.

17. Mediterranean Chicken and Rice

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A one-pot wonder that’s packed with flavor.

Ingredients:

• 4 boneless, skinless chicken thighs
• 1 cup long-grain rice
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 can (15 oz) diced tomatoes
• 2 cups chicken broth
• 1 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Season the chicken thighs with salt and pepper, then brown them in the pot.
3. Remove the chicken and set aside.
4. Add the onion, garlic, and bell pepper to the pot, and sauté until softened.
5. Stir in the rice, diced tomatoes, chicken broth, oregano, and basil.
6. Place the chicken thighs back in the pot.
7. Bring to a boil, then reduce to a simmer and cover.
8. Cook for 20-25 minutes or until the rice is tender and the chicken is cooked through.
9. Serve hot.

18. Mediterranean Pasta Salad – Mediterranean Diet Recipes

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A fresh and zesty pasta salad that’s perfect for summer dinners.

Ingredients:

• 8 oz pasta of your choice
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• 1 tsp dried oregano

Instructions:

1. Cook the pasta according to package instructions, then drain and let cool.
2. In a large bowl, combine the pasta, cherry tomatoes, cucumber, onion, olives, and feta.
3. Drizzle with olive oil and lemon juice, then season with salt, pepper, and oregano.
4. Toss to combine and serve chilled.

19. Mediterranean Grilled Lamb Chops

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These succulent lamb chops are marinated to perfection.

Ingredients:

• 8 lamb chops
• 2 tbsp olive oil
• Juice of 1 lemon
• 3 garlic cloves, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.
2. Add the lamb chops and marinate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the lamb chops for 4-5 minutes on each side or until desired doneness.
5. Let rest for a few minutes before serving.

Conclusion – Mediterranean Diet Recipes

These 19 Mediterranean diet recipes for dinner offer a variety of flavors and ingredients that are sure to delight your taste buds. By incorporating these healthy and delicious dishes into your meal plan, you’ll enjoy the many benefits of the Mediterranean diet. So, what are you waiting for? Try these recipes tonight and embrace a healthier lifestyle!

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