17 Healthy Mediterranean Diet Recipes

By now, a great many people realize that many studies have connected a Mediterranean diet to a lower danger of cancer and Alzheimer’s malady, better cardiovascular well being, and a longer life.

The building pieces of the Mediterranean diet are foods that are low in saturated fat, rich in sound oils, and loaded with fresh fruits and vegetables.

But there are questions among many on what exactly to eat for breakfast, lunch, and dinner as part of a Mediterranean diet.

This article will provide you some insights on the top Mediterranean diet recipes that you can try at home. The recipes should help you maintain a Mediterranean diet routine as well.

The Mediterranean diet Recipes list

1. Creamy Mediterranean Paninis

Creamy Mediterranean Paninis


1/2 cup Mayonnaise with Olive Oil
1/4 cup chopped fresh basil leaves
2 tablespoons finely chopped oil-cured black olives
8 slices rustic whole grain bread
1 small zucchini, thinly sliced
4 slices provolone cheese
1 jar (7 oz.) roasted red peppers


This is an easy to make Mediterranean diet recipe. Mix 1/4 cup Mayonnaise with Olive Oil, basil with olives in a bowl. Equally spread bread cuts with mayonnaise blend, then layer 4 bread cuts with zucchini, provolone, peppers, and bacon. Top with remaining 4 bread cuts.

Spread leftover Mayonnaise on outside of sandwiches and cook in 12-inch nonstick skillet or barbecue dish over medium warmth, turning once, until sandwiches are golden brown and cheddar is softened, around 4 minutes.

2. Mediterranean Pasta Salad

Mediterranean Pasta Salad


8 ounces multigrain farfalle
Zest and juice of 1 lemon
2 teaspoons olive oil
1 13.5- ounce can artichoke hearts packed in water, drained and chopped
8 ounces fresh part-skim mozzarella cheese, chopped
1/4 cup chopped bottled roasted red bell pepper
1/4 cup chopped fresh parsley
1/2 cup frozen peas


Cook pasta as per package guidelines.

While pasta cooks, consolidate rind and juice of 1 lemon and 2 teaspoons olive oil in a vast dish; blend well with a whisk. Include artichoke hearts, cheddar, bell pepper, and parsley.

When pasta is cooked, put peas in a colander. Then, channel pasta over peas. Shake well to drain, yet don’t keep running under chilly water. Add pasta and peas to artichoke blend, and toss well until altogether mixed.

And now you prepared a delicious Mediterranean diet recipe 🙂 . Serve warm or at room temperature.

3. Mediterranean Tuna Recipe

Mediterranean Tuna Recipe


2 cans (6 oz. ea.) tuna, drained and flaked
1/4 cup Mayonnaise Dressing with Olive Oil
1/4 cup chopped pitted ripe olives
1/4 cup drained and chopped roasted red peppers
2 green onions, sliced
1 tablespoon small capers, rinsed and drained
6 slices whole wheat bread


This is one of the most simple of Mediterranean diet recipes ,it has a relatively quick cooking procedure. In a medium bowl, you will need to combine all ingredients without bread. Arrange on greens in you wish and serve with bread.

4. Mediterranean Diet – Skewers with Bloody Mary Vinaigrette


1/2 cup tomato juice
2 tablespoons premium vodka
1/8 teaspoon Worcestershire sauce
2 celery hearts
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Bocconcini, grape tomatoes, artichoke hearts, and kalamata olives Kalamata Olives
1/8 teaspoon hot sauce
1/4 teaspoon prepared horseradish
2 tablespoons extra-virgin olive oil


In a medium dish, whisk together tomato juice, vodka, Worcestershire, hot sauce, horseradish, oil, celery, salt, and pepper. Refrigerate until prepared to serve.
Onto every stick, string a bocconcini ball, tomato, artichoke, and olive; present with vinaigrette.

5. Mediterranean Chickpea Patties Recipe

Mediterranean Chickpea Patties Recipe


1 (15.5-ounce) can chickpeas, rinsed and drained
1/2 cup fresh flat-leaf parsley
1 garlic clove, chopped
1/4 teaspoon ground cumin
1/2 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 egg, whisked
4 tablespoons all-purpose flour, divided
2 tablespoons olive oil
1/2 cup low-fat Greek-style yogurt
3 tablespoons fresh lemon juice
8 cups mixed salad greens
1 cup grape tomatoes, halved
1/2 small red onion, thinly sliced

6. Mediterranean Detox Salad

Mediterranean Detox Salad


1 (8-ounce) English cucumber
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
Black pepper, to taste
6 cups trimmed watercress
1 (14-ounce) can artichoke hearts, drained and quartered
2 large celery stalks, sliced
1/2 cup sliced red onion
1/2 cup feta cheese


Slice cucumber down the middle, and cut transversely into 1/4-inch-thick slices. Process 3/4 cup cucumber and lemon juice in the blender. Include olive oil in a thin stream; beat until consolidated.

Mix the dressing with black pepper, to taste; exchange to a vast dish. Include remaining 1 cup cucumber, watercress, artichoke hearts, celery, red onion, and feta cheese to a dish. Toss with the dressing, and partition among 4 bowls and finally, serve your delicious Mediterranean diet recipe.

7. Mediterranean Salmon Recipe

Mediterranean Salmon Recipe

Ingredients1/4 teaspoon salt
1/4 teaspoon black pepper
4 (6-ounce) skinless salmon fillets
Cooking spray
2 cups cherry tomatoes
1/2 cup finely chopped zucchini
2 tablespoons capers
1 tablespoon olive oil
1 (2 1/4-ounce) can slice ripe olivesPreparationThis is another Mediterranean diet recipe. Preheat oven to 425°.Sprinkle salt and pepper over both sides of fish. Put fish in a single layer in an 11-x 7-inch heating dish covered with cooking spray. Mix tomatoes and remaining ingredients in a dish; spoon blend over fish. Heat at 425° for 20 to 25 minutes. Then set aside to cool. Finally, serve the dish fresh.

8. Mediterranean Shrimp and Pasta Recipe

Mediterranean Shrimp and Pasta Recipe


2 teaspoons olive oil
Cooking spray
2 garlic cloves, minced
1 pound medium shrimp, peeled and deveined
2 cups chopped plum tomato
1/4 cup thinly sliced fresh basil
1/3 cup chopped pitted kalamata olives
2 tablespoons capers, drained
1/4 teaspoon freshly ground black pepper
4 cups hot cooked angel hair pasta (around 8 ounces uncooked pasta)
1/4 cup (2 ounces) crumbled feta cheese


Heat olive oil in an extensive nonstick skillet covered with cooking spray over medium-high warmth. Include garlic; sauté 30 seconds. Include shrimp; sauté 1 minute. Include tomato and basil; reduce warmth, and stew 3 minutes or until tomato is tender. Blend in kalamata olives, capers, and dark pepper.

Mix shrimp blend and pasta in a large dish; toss well. Top with cheese, serve and enjoy a palatable Mediterranean diet recipe :).

9. Greek-Style Picnic Salad

Greek-Style Picnic Salad


2 cups uncooked white rice
1 cup boiling water
3/4 cup sun-dried tomatoes
1 1/2 tablespoons olive oil
8 cups bagged prewashed spinach
2 garlic cloves
2 cups (8 ounces) reduced-fat feta cheese
1/4 cup chopped pitted kalamata olives
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 (15 1/2-ounce) can chickpeas
3 tablespoons pine nuts
10 lemon wedges


Follow this delicious Mediterranean diet recipe instruction:

Cook rice as per package instructions, discarding salt and fat. Cool to room temperature; put aside.
Mix boiling water and sun-dried tomatoes in a dish; let stand 30 minutes or until tender. Drain and cut into 1-inch pieces.

Heat 1/2 teaspoons oil in an extensive skillet over medium-high warmth. Include spinach and garlic; sauté 3 minutes or until spinach withers. Mix rice, tomatoes, spinach blend, cheese, and next 5 ingredients (through chickpeas). Drizzle with remaining 1 tablespoon oil; toss tenderly to coat. Sprinkle with nuts; present with lemon wedges, if you wish.

10. Mediterranean Stuffed Tomatoes Recipe

Mediterranean Stuffed Tomatoes Recipe

Ingredients2 large tomatoes
1/2 cup packaged garlic croutons
1/4 cup (1 ounce) crumbled goat cheese
1/4 cup sliced pitted kalamata olives
2 tablespoons reduced-fat vinaigrette or Italian salad dressing
2 tablespoons chopped fresh thyme or basilPreparationPreheat oven.
Slice tomatoes down the middle crosswise. Utilize your fingers to push out and dispose of seeds; utilize a paring knife to remove the mash, leaving the pulp, and exchange to a medium dish. Place emptied tomatoes, chop sides down, on a paper towel; drain 5 minutes. Include croutons, goat cheese, olives, dressing, and thyme or basil to pulp; mix well. Mound mixture into hollowed tomatoes.Put tomatoes on a baking sheet or broiler Cook 4-5 inches from warmth until hot and cheese softens (around 5 minutes). This is one of the tastiest and healthy Mediterranean diet recipes.


Here are another 7 healthy Mediterranean diet recipes to get all that great nutrition and help you lose weight and stay satisfied.

11. Mediterranean Bean Salad

12. Greek Vegetable Bake Briam

13. Eggplant and Tomato Pasta Bake

14. Mediterranean Greek Salad

15. Mediterranean Quinoa Salad

16. Mediterranean Kale With Feta Recipe

17. Mediterranean Barley Salad

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