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21 Mediterranean Diet Recipes You Can Make At Home

Your taste buds will thank you.

The Mediterranean diet consists of foods eaten by people who live in the region around the Mediterranean Sea, in countries such as Greece, Croatia, and Italy. It's associated with a wide range of health benefits, and thankfully for you, is pretty tasty, too.

According to the Mayo Clinic, the key components of a Mediterranean diet include:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

• Replacing butter with healthy fats such as olive oil

• Using herbs and spices instead of salt to flavor foods

• Limiting red meat to no more than a few times a month

• Eating fish and poultry at least twice a week

• Enjoying meals with family and friends

• Drinking red wine in moderation (optional)

• Getting plenty of exercise

The Mediterranean diet focuses on pretty commonplace ingredients, meaning you might already be eating a Mediterranean diet without knowing it!

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Studies have shown that people who follow this diet reduce their risk for heart disease and stroke.

Typical dishes from a Mediterranean diet are bursting with color. They center around a medley of vegetables cooked in olive oil and are complemented with moderately sized servings of fish or chicken and bread or whole grains.

Notably, another one of the diet's main elements is that you share your meals with friends and family. This context, way less commonplace now than in previous decades, encourages strong relationships, which has proven positive health benefits.

Here are 21 Mediterranean diet recipes anyone both on and off the diet can try:

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1. Classic Greek Salad

souvlakiforthesoul.com

While dairy isn't completely restricted on the Mediterranean diet, you're encouraged to eat it in moderation, and stick to cheese and yogurt. The feta cheese in this salad is the only dairy ingredient in the whole recipe, and adds the perfect amount of salty, creamy flavor.

Get the recipe.

2. Tomato, Artichoke Heart, And Olive Oil Pasta

themediterraneandish.com

A bit of olive oil, some tomatoes and artichoke hearts for texture and mild flavor, and feta cheese make the perfect lazy weeknight dinner.

Get the recipe.

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3. Lemon Herb Chicken, Zucchini, and Potatoes

cafedelites.com

Seafood and poultry are to be consumed in moderate portions on the Mediterranean diet, and are ideally complemented with seasonal vegetables and a base of whole grains or taters.

Get the recipe.

4. 15-Minute Chickpea Salad

Full of protein and rich, nutty flavor, chickpeas make the perfect leading ingredient in a Mediterranean salad. Get the recipe.

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5. Greek-Style Fish Soup

It's a soothing soup made with your favorite grocery store vegetables, like carrots, potatoes, and celery, in addition to fish fillet. Try it out on your next frigid winter day.

Get the recipe.

6. Roasted Eggplant With Pomegranates and Tahini

themediterraneandish.com

Enjoy as a snack or pair it with fresh pita bread for a full meal.

Get the recipe.

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7. One-Pan Baked Halibut With Vegetables

themediterraneandish.com

Don't know how to cook fish? Start with this one-pan recipe, which tosses fish in a herbed lemony sauce, and cooks it alongside your favorite soft-skinned vegetables like asparagus and grape tomatoes. Easy peasy.

Get the recipe.

8. Greek Spinach Rice

realgreekrecipes.com

Add some cherry tomatoes or tomato sauce for a pop of zest.

Get the recipe.

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9. Prawn Saganaki

If you've never heard of a "saganaki," never fear, as the term simply refers to any dish prepared in a small frying pan. While in a Greek context, a saganaki refers to a fried cheese dish, in this case, it's a delicious, stew-like seafood recipe you can enjoy with a crusty bread.

Get the recipe.

10. Cauliflower Rice Skillet

onelovelylife.com

Feel free to use a whole grain like brown rice or spelt instead of cauliflower rice, and whatever other kitchen scraps you've got leftover for a more filling meal.

Get the recipe.

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11. Artichoke and Chickpea Gnocchi

allyscooking.com

The trick to not getting sick of eating vegetables is using a medley of them in every recipe, for maximum texture and flavor. This pasta sauce recipe, for example, combines onion, bell pepper, chickpeas, and tomato sauce for a masterpiece worthy of a date night.

Get the recipe.

12. Fish Tacos With Sliced Avocados and Cotija Cheese

natashaskitchen.com

Go easy on the taco sauce, or simply swap it for a dollop of Greek yogurt, which'll provide the same amount of cool, smooth texture to make every bite extra yummy.

Get the recipe.

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13. Sweet Potato Brussels Sprouts Bowl

panningtheglobe.com

While this diet centers around plant-based foods and whole grains, the ingredients don't necessarily have to be native to the Mediterranean basin. Take this delicious, texturally rich recipe, for example. It combines the crunch of sliced almonds, the chewiness of cooked quinoa, creamy sweet potato, and the roasted goodness of Brussels sprouts.

Get the recipe.

14. Garlic Shrimp Zoodles

saltandlavender.com

Zoodles are an easy way to weasel an extra serving of vegetables or two into your meal. If you don't have a spiralizer, here's the the one we recommend for every budget.

Get the recipe.

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15. Ravioli With Spinach, Artichokes, and Sun-Dried Tomatoes

juliasalbum.com

Sun-dried tomatoes function the way dried cranberries do in salads, adding a sweet, chewy touch to every pasta dish.

Get the recipe.

16. Instant Pot Pasta and Fagioli (Beans)

halfbakedharvest.com

Beans are an essential component of all the dishes in this diet, as they are whole foods, chockfull of protein and fiber, and thankfully easy to incorporate into most recipes.

Get the recipe.

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17. Macro Bowl With Roasted Chickpeas and Hummus

culinaryhill.com

A macro bowl is composed of equal parts veggies, healthy grains, and protein. This one's loaded with protein-full quinoa and hummus, and can be thrown together in just 10 minutes if you have the quinoa and roasted chickpeas already prepped.

Get the recipe.

18. Baked Herbed Salmon

thebittersideofsweet.com

You don't need an elaborate recipe to tackle a salmon dish. A bit of dill, rosemary, parsley, and a spritz of lemon is all it takes to bring out this fatty fish's natural flavors.

Get the recipe.

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19. Chicken and Vegetables Skillet

reciperunner.com

Zucchini, cannelini beans, and cherry tomatoes combine for a chicken skillet that will beat any take-out you might have had queued up.

Get the recipe.

20. Extra Vegetable Fried Rice

cookieandkate.com

Spend your next Sunday evening chopping up some veggies and make this rice dish. Your weeknight self will thank you when you've got this crunchy, savory meal waiting for you right in the fridge.

Get the recipe.

21. Slow Cooker Lemon Chicken and Orzo Soup

saltandlavender.com

Soothing, lemony, and satisfying on both sick and healthy days.

Get the recipe.

Need more inspiration?

Here's Every Vegetarian And Vegan Recipe You Could Ever Need

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