For the fourth year in a row, US News & World Report named the Mediterranean Diet Best. As of 2018, experts have agreed that the Mediterranean Diet not only helps in weight loss, but also focuses on the types of foods and flexibility that are most beneficial for our longevity and wellbeing.
The Mediterranean diet focuses on vegetables, fruits, herbs and spices, nuts, beans and whole grains and is nowhere near a fad diet, but more like a way of life. Add in moderate amounts of dairy, poultry, eggs, and seafood, and you have a full refrigerator to prepare basically anything your heart desires. If you’d like to make the switch in 2021, we’d like to help. Here are 15 Mediterranean diet recipes to get you started.
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Mitch Mandel and Thomas MacDonald
While the Mediterranean diet is so much more than hummus, the creamy, vegan dip is a staple for good reason. Full of nutrient-rich fats and fiber, all you need is a can of chickpeas, lemon, and garlic to get started. The rest is up to you.
Get our recipe for hummus.
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Mitch Mandel and Thomas MacDonald
Try this lightly toasted salmon with lentil for a fish dish to set and forget. While the salmon is cooking perfectly in the oven, the lentils taste great thanks to the chicken broth, bay leaves, carrots, onions and garlic.
Get our recipe for roast salmon with lentils.
Carlene Thomas / Eat this, not that!
If you already love falafel (and come on who doesn’t?) Then you’re in luck. This staple of Middle Eastern culture is a popular dish in the Mediterranean diet thanks to ingredients like chickpeas, fresh spices, and fresh herbs. Our recipe goes a step further and uses an air fryer instead of deep frying in oil. Try it.
Get our Air Fryer Falafel Recipe.
Rebecca Firkser / Eat This, Not That!
Take your cast iron pan, some nice fresh tomatoes, and eggs to prepare this shakshuka. The traditional baked egg dish from the Middle East and North Africa is best served with a side dish of wholemeal bread or pita to dip.
Get our recipe for Shakshuka.
Courtesy of Cookie and Kate
Since olive oil – an extremely healthy fat – is at the heart of the Mediterranean diet, you shouldn’t be surprised to see this delicious tapenade here. This starter consists of Kalamata and Castelvetrano olives, plus lemon, capers, and other goodies and is ready in a few minutes. Pair with crostini and your favorite red wine.
Get the recipe from Cookie and Kate.
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Courtesy Cooking Classy
Try adding farro to add some warmth to your salad. This ancient grain is better for you than rice or even quinoa because it is high in fiber, protein, vitamins, minerals, and antioxidants. What makes this salad sing is its combination of sweet, flavorful, and nutty ingredients. Do not save!
Get the recipe from Cooking Classy.
Courtesy The View from Great Island
Stuffed peppers are traditionally made from rice and ground beef, but this Mediterranean variant uses decadent lamb and high-protein couscous. Spices like cinnamon, allspice, cardamom, and nutmeg add layers of flavor to this dish before topping it with crumbly feta cheese.
Get the recipe from The View from Great Island.
Courtesy Bigger Bolder Baking
As a reminder that the Mediterranean Diet is not a diet in itself, but a better way of eating for you, see … cake. It is neither prohibited nor frowned upon. This one simply focuses on whole ingredients like olive oil and orange juice (freshly squeezed is better) for its rich and lively taste.
Get the recipe from Bigger Bolder Baking.
Courtesy I Heart Vegetables
Long before baked feta cheese and pasta went viral on TikTok, lovers of the Mediterranean diet recognized its creamy delicacy and simplicity. This recipe is made in a baking dish and uses minimal ingredients: just feta, cherry tomatoes, parsley, garlic, oregano and the almighty olive oil. Serve as a starter with bread or try things TikTok-style and mix in your favorite pasta.
Get the recipe from I Heart Vegetables.
Courtesy The Seasoned Mom
If you’re a meat eater, you know it doesn’t get any better than perfectly seasoned chicken on an open grill. With quality ingredients, even the most humble dishes like this one – chicken on a spit, served with a crispy vegetable salad, fresh pita, rice and tzatziki – can become your favorite.
Get the recipe from The Seasoned Mom.
Courtesy The Creative Bite
Not only is this salad a Mediterranean diet, the fresh vegetables, cheese and grains will keep you full and satisfied too. For those particularly hungry family members, try tossing in some grilled chicken for an extra shot of protein.
Get the recipe from The Creative Bite.
Courtesy Sallys Baking Addiction
Regardless of your diet, it’s always a good idea to cut down on refined sugars where you can. This delicious bread – ideal for breakfast or as a lunch snack – is sweetened with honey, vanilla extract and fresh fruit. In addition, Greek yogurt not only acts as a leavening agent, but also gives it extra flavor.
Get the recipe from Sally’s baking addiction.
Courtesy The Healthy Maven
This version is a variant of the classic Lebanese tabouleh salad and is made even more hearty with finely diced cauliflower. But don’t worry, the super herbaceous and fragrant dish is still full of classics: parsley, mint, cucumber and tomatoes. Serve on the side of your main course or as part of a Mediterranean mezze platter.
Get the recipe from The Healthy Maven.
Courtesy Diethood
Your life will get exponentially better when you introduce phyllo dough. The flaky Greek batter is used in a number of sweet and savory dishes and can be purchased frozen at most grocery stores. This recipe uses phyllo as a blanket for delicious roasted asparagus and flavored feta.
Get the recipe from Diethood.
Courtesy The View from Great Island
Although fresh prawns are the star of this dish, it is only made possible by the flavors that are mixed with spicy lemon juice and salt olives. Would you like to feel like you are sailing off the coast of Greece? This is dinner for you.
Get the recipe from The View from Great Island.
