This post explores easy Mediterranean diet recipes that are perfect for beginners, featuring flavours from Italian, Greek, Turkish, Lebanese and Spanish cuisines.

Indeed, everyone is raving about the goodness of Mediterranean diet recipes, and for a good reason. 

This diet is followed by the people of the Mediterranean region and is known for its countless health benefits. 

Even many studies support its benefits for heart health, reducing diabetes and dementia and also supporting metabolism. 

Because of such benefits, the Mediterranean diet is consistently at the top of the list of best diets, even for 2025. 

If you are feeling a bit lost on which Mediterranean recipes to try, then don’t worry.

I have compiled a nice collection of healthy recipes so that you can experience the advantages and taste the flavours of this diet. 

24 Best Mediterranean Diet Recipes 

Now, let’s begin with the easy Mediterranean diet recipes. 

These mentioned recipes, like the diet itself, mainly focus on natural foods like fresh fruits, whole grains, lean proteins like fish and legumes, and healthy fats like olive oil. 

With all these wholesome ingredients in mind, I have selected recipes from various regions that perfectly complement this nutritious eating method. 

1. Lebanese Tabbouleh

Lebanese tabbouleh is a very simple Mediterranean salad recipe. 

It is made with mostly fresh parsley, giving it a dark green color. 

Along with parsley, some chopped veggies, and zesty dressing of lemon and olive oil make it a great addition to any meal.

You can find its recipe here. 

• Key Ingredients: Tomatoes, Bulgur Wheat, Parsley, Cucumber, Mint Leaves, Green Onions, Lime Juice, Olive Oil
• Additional Benefits: Vegan, Gluten-free, Low-calorie
• Prep Time: 20 minutes 

2. Lebanese Chicken Fatteh

This Lebanese dish literally translates to “crumbs” in Arabic. 

It is made with leftover pita bread, veggies, chickpeas, and tahini sauce. 

But this recipe variant has shredded chicken, which is combined to make a great Mediterranean diet recipe for you. 

• Key Ingredients: Shredded Chicken, Chickpeas, Pine nuts, Olive oil, Pita bread, Parsley, Yogurt
• Additional Benefits: Low carb, Low calorie, High fiber 
• Prep Time: 25 minutes

3. Shish Tawook 

Shish tawook is another amazing Lebanese dish made with grilled chicken skewers. 

Marinated in lemon and yogurt, it has a rich taste and can be served with anything from pita bread to salads and even rice. 

• Key Ingredients: Chicken, Lemon, Yogurt, Garlic, Kosher Salt, Olive Oil
• Additional Benefits: High protein, 
• Prep Time: 30 minutes

4. Turkish Shakshuka

This Mediterranean diet recipe is perhaps my list’s most famous Middle Eastern recipe. 

It is made with gently poached eggs nested in a vibrant tomato and bell pepper sauce, giving it a beautiful red color. 

While it is used mainly for breakfast and lunch, it is delicious enough to be served any time of the day. 

• Key Ingredients: Eggs, Tomatoes, Bell peppers, Olive oil, Garlic, Red Chilli powder
• Additional Benefits: High-Fiber, Vegetarian, High-Protein, Low-Calorie
• Prep Time: 20 minutes

5. Hummus 

This snack or dish is truly one of the culinary treasures of Mediterranean cuisine. 

While many types of hummus are available in grocery stores, the joy of a homemade and tastier version cannot be missed. 

You can serve it in many ways, like dipping it with pita, fresh veggies, or even as a creamy salad topping. 

• Key Ingredients: Chickpeas, Olive oil, Garlic, Tahini, Lemon juice
• Additional Benefits: Gut Healthy,  Anti-Inflammatory, Vegetarian
• Prep Time: 10 minutes

6. Armenian Losh Kebab 

If you are a true meat lover, then Armenian Losh kebab is something you should look for. 

These kebabs are a half-beef, half-lamb mixture that is seasoned with aromatic spices and onion. 

And when they are served in burgers or flatbreads with tangy sauce, they become more flavorful. 

• Key Ingredients: Ground Beef, Ground Lamb, Egg, Parsley, Olive oil, Tomato
• Additional Benefits: High-protein, 
• Prep Time: 25 minutes 

7. Authentic Greek Salad 

Known in Greek as Horiátiki Salata, it is the best salad in Mediterranean diet recipes and is served with bread. 

All it requires is to cut veggies and season them with dressing made of olive oil, red wine vinegar, Dijon mustard, garlic, and dried oregano. 

If you wish to indulge in the authentic flavor, use Greek feta cheese with it and enjoy!

• Key Ingredients: Veggies (Cucumber, Tomato, Bell pepper, Onion, Olives), Olive oil, Lemon juice, Oregano
• Additional Benefits: Low-Carb, Soy-Free, Vegetarian, Gluten-Free, Low-Calorie
• Prep Time: 15 minutes

8. Greek Chicken Marinade 

Grilled chicken marinade is a perfect blend of tender chicken pieces with vibrant Mediterranean flavors. 

As per the recipe, you need to marinate the chicken, but cooking it is flexible. 

You can grill, bake, or fry it to suit your preference.

Serve it alongside your favorite Mediterranean dishes, such as pita bread or a refreshing Greek salad, for a complete and satisfying meal

• Key Ingredients: Chicken breast, Lemon, Olive oil, Herbs, 
• Additional Benefits: Gluten-Free, Dairy-Free, Soy-Free
• Prep Time: 25 minutes

9. Spanish Omelet/Tortilla 

Spanish omelet, or tortilla, is made with a straightforward recipe and only a few ingredients. 

It requires only potatoes, eggs, and onions cooked in olive oil with your favorite seasonings, such as salt and pepper. 

And if you wish to make a keto-friendly version, you can skip the potato and add cheese to it. 

The best part is that you can also store it for a few days in a container. 

• Key Ingredients: Potatoes, Eggs, Onion, Salt & pepper
• Additional Benefits: Nut-Free, Soy-Free, High-protein.
• Prep Time: 20 minutes. 

10. Spanish Chicken and Rice

Just think of a meal that is ready in a few minutes and cooks in one pot. 

Yes, this Spanish chicken and rice is very easy to make and features paprika and other spices that give it a beautiful golden color and obviously a rich taste. 

• Key Ingredients: Chicken Thighs, Rice, Spices, Vegetables 
• Additional Benefits: 
• Prep Time: 30 minutes

11. Italian Tuna Salad 

A balanced Mediterranean dish includes a lean protein source and here in this recipe, it is tuna. 

It can be made in just 15 minutes, where you just need to mix shredded tuna with all the greens, corn, and red veggies. 

Or you can even use the same filling for a sandwich!

• Key Ingredients: Salad leaves, Tomato, Onions. Olives, Corn, Balsamic vinegar, Olive oil, Mozzarella
• Additional Benefits: Diabetes-Friendly, Dairy-Free, Healthy Immunity, High-Fiber
• Prep Time: 15 minutes 

12. Italian Chickpea Soup

Up for something light? This chickpea soup is super easy to make and can be stored in the fridge for 4-5 days and up to 3 months in the freezer. 

Even if it is nourishing enough for lunch or dinner, a crusty bread would be a great complement if you wish to add something to it. 

• Key Ingredients: Potatoes, Chickpeas, Olive oil, Onion, Tomatoes, Vegetable broth, Pasta
• Additional Benefits: Vegan, Healthy Immunity, 
• Prep Time: 30 minutes

13. Charred Shrimp, Pesto & Quinoa Bowls

Another great Mediterranean diet recipe with a twist of quinoa as a fiber source. 

While it is packed with flavors and nutrients, it is an equally wholesome meal that shows the essence of the cuisine. 

• Key Ingredients: Prepared pesto, Balsamic Vinegar, Olive oil, Quinoa, Cherry tomato, Avocado
• Additional Benefits: Gluten-free, High-Protein, Bone Health,  Diabetes-Friendly
• Prep Time: 25 minutes

14. Healthy Chicken Shawarma

Who doesn’t know about chicken shawarma? 

The popularity of this dish has led to many versions, but this recipe is the basic one, using Mediterranean flavors. 

Moreover, it is super easy to make, and you can easily swap the store-bought pita for homemade bread and wrap it up for a delicious, fulfilling meal. 

• Key Ingredients: Chicken, Lemon juice, Spice, Veggies
• Additional Benefits: Soy-Free, Heart-Healthy
• Prep Time: 20 minutes

 15. Falafel Bowl with Tahini Yogurt Sauce

Falafel, also known as spiced Moroccan meatballs or Kofta, is made with lamb or beef and is a staple in Mediterranean countries. 

This recipe serves it with tahini yogurt sauce, but you can eat it with anything, like a flatbread roll. 

• Key Ingredients: Chickpeas, Onion, Garlic, Parsley, Cilantro, Cucumber, Tomato, Lemon Juice, Olive Oil
• Additional Benefits: Dairy-Free, High-Protein, Egg-Free
• Prep Time: 20 minutes 

16. Moroccan Vegetable Tagine

This one-pot recipe is a game-changer for someone looking for a good protein-based Mediterranean dish. 

Made with Moroccan flavors and seasoned vegetables, often accompanied by chickpeas and dried fruits. 

While the dish is made in a tagine, a cone-shaped pot, you can make it in any suitable cookware.

• Key Ingredients: Onion, Carrots, Parsnips, Dried Apricots,  Chickpeas, Lentils, Garlic, Seasonings
• Additional Benefits:  Vegan, Heart Healthy, High Fiber, High Protein. 
• Prep Time: 55 minutes

17. Moroccan-Inspired Chicken Couscous

Couscous, a North African dish of small steamed granules of rolled semolina, gets a new fusion in this recipe.

Infused with aromatic Moroccan spices, the tender chicken creates a delightful fusion of flavors. 

• Key Ingredients: Couscous, Tomato paste, Chicken, Tomato, Parsley, Olive oil
• Additional Benefits: Diabetes-Friendly, High-Protein, Egg-Free
• Prep Time: 45 minutes

18. Mediterranean Fish Stew

The next on the list is fish stew, Mediterranean style. 

It features fish chunks with potatoes and veggies prepared in an Instant Pot.  

You can serve it with crusty sourdough bread or over fluffy rice for a complete Mediterranean meal!

• Key Ingredients: Fish Fillet (Cod), Leek, Carrots, Celery, Potatoes, Broth, Tomatoes
• Additional Benefits: Low-Carb, Diabetes-Friendly, Nut-Free, Dairy-Free, Low-Fat
• Prep Time: 35 minutes

19. Roasted Eggplant with Tahini Sauce

Roasted eggplant is another fantastic addition to Mediterranean diet recipes.

It is super easy to make, even for beginners and is full of flavor. 

You can easily use it as a light main dish or with any other meal you like. 

Just marinate the eggplant slices with spices and bake them, and then serve them with tahini sauce. 

• Key Ingredients: Eggplant, Olive oil, Tahini sauce, Raw pine nuts, Herbs, 
• Additional Benefits: Vegan, Heart-healthy.
• Prep Time: 45 minutes

20. Spinach Ravioli with Artichokes & Olives

This next recipe is Italian, bright, and a surprisingly delicious one. 

It uses store-bought ravioli paired with artichokes and tomatoes, fresh and healthy ingredients typical of Mediterranean cooking!

• Key Ingredients: Spinach-and-ricotta ravioli, Sundried tomato, Garlic, Beans, Artichokes, Toasted pine nuts. 
• Additional Benefits: Gut Healthy, Healthy Immunity, Soy-Free, High-Fiber
• Prep Time: 25 minutes

21. Chicken & Spinach Skillet Pasta with Lemon & Parmesan

The next recipe is quite similar to the previous one, but this one is quicker, zesty and tangier in flavor. 

The quick method allows the flavors to blend beautifully, creating a comforting yet light meal.

The lemon adds a refreshing tang, while the Parmesan cheese, although in less quantity, adds a nice creamy texture. 

• Key Ingredients: Gluten-free penne pasta, Olive oil, Boneless Chicken, Lemon Zest, Spinach, Parmesan Cheese
• Additional Benefits: Nut-Free, Soy-Free, High-Protein, Egg-Free
• Prep Time: 25 minutes

22. Egyptian Koshari

Koshari is a national dish of Egypt, and luckily, it falls in the Mediterranean diet recipe category too. 

This flavorful dish is cheap to make, with rice, lentils, and pasta (for a healthier version, replace for wheat pasta) topped with spicy tomato sauce and fried onions. 

For quicker meal preparation, use the Instant Pot and enjoy your food in no time. 

• Key Ingredients: Green lentils, Brown rice, Chickpeas, Gluten-free macaroni, Tomato sauce, Garlic, Onion, Olive Oil
• Additional Benefits: Gluten-Free, Vegan, High-Protein
• Prep Time: 50 minutes

23. Traditional French Ratatouille

Ratatouille is a classic French recipe of stew made with eggplant, zucchini, bell peppers, and tomatoes, seasoned with herbs. 

The sauteed veggies and tomato sauce harmoniously blend freshness and taste, making it a versatile dish for any time of the day.

• Key Ingredients: Onion, Zucchini, Bell Peppers, Tomato, Eggplant, Olive oil, Fresh Basil, Spices
• Additional Benefits: Gluten-Free, Vegan, Heart-Healthy. 
• Prep Time: 30 minutes

24. Red Lentil Soup

Also known as Shorbat Adas, it is another staple in Mediterranean cuisine. 

It is made with red lentils, vegetables, and spices, and added to a yummy soup. 

Serve it with a drizzle of olive oil and a sprinkle of fresh herbs for an extra flavor.

• Key Ingredients: Red Lentils, Carrots, Olive Oil, Garlic, Broth, Tomato, Spices, Herbs
• Additional Benefits: Vegan, Heart Healthy, Diabetic Friendly. 
• Prep Time: 45 minutes

That’s A Wrap For Mediterranean Diet Recipes!

So, that’s a wrap for the simple Mediterranean diet recipes. 

You will likely enjoy making these recipes more than you enjoyed reading them.

So, give these simple Mediterranean recipes a try and let me know which you liked the most! 

You May Also Like:

• 27 Easy & Healthy High Protein Snack Ideas That Are Perfect For a Low Calorie Diet 
• 24 Different Quinoa Breakfast Bowl Recipes That Are Super Delicious And Healthy

References

1. Scaglione, Stefania, et al. “Effects of the Mediterranean Diet on the Components of Metabolic Syndrome Concerning the Cardiometabolic Risk.” Nutrients, vol. 17, no. 2, Jan. 2025, p. 358. https://doi.org/10.3390/nu17020358. 
2. Moniuszko, Sara. “Mediterranean Diet Ranks Healthiest for 8th Year. Here’s What the 3 Top Diets Entail.” CBS News, 3 Jan. 2025, www.cbsnews.com/news/mediterranean-diet-dash-flexitarian-ranks-healthiest-2025.