Welcome readers! In this post, I will share with you 10 delicious and easy Mediterranean diet recipes that are perfect for anyone following a clean eating lifestyle.
The Mediterranean diet emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, seeds, olive oil and fish. Numerous studies have shown that this eating pattern is highly beneficial for long term health. Some key benefits include reduced inflammation, lower risk of chronic diseases and improved cognitive function.
The recipes provided today will use wholesome ingredients in simple preparations. Focusing on fresh, seasonal produce keeps things nutritious without taking a lot of time in the kitchen. Let’s get started!
1) Greek Yogurt Parfaits with Berries and Nuts
Ingredients:
- 2 cups Greek yogurt (plain or vanilla)
- 1 cup mixed berries such as blueberries, raspberries, blackberries
- 1/4 cup chopped nuts (walnuts, almonds, pistachios)
- 2 tablespoons honey
- Mint leaves for garnish
Instructions:
- In decorative jars or transparent cups, layer yogurt, berries and nuts alternatively.
- Drizzle honey evenly over each parfait.
- Garnish with mint leaves. Store in refrigerator until ready to serve.
Greek yogurt provides protein while berries and nuts are high in fiber and beneficial plant compounds. Layering ingredients makes for an easily portable breakfast or snack. Feel free to use seasonal fruit and adjust sweetener to taste.
2) Egg White Frittata with Spinach and Tomatoes
Ingredients:
- 10 egg whites
- 1/4 cup grated parmesan
- 1/2 teaspoon dried oregano
- Pinch red pepper flakes
- 1 cup fresh baby spinach
- 1/2 cup chopped tomatoes
- Olive oil, salt and pepper
Instructions:
- Preheat oven to 375°F. Mix egg whites, parmesan, oregano and red pepper flakes in a bowl and season with salt and pepper.
- Heat a 10″ oven safe skillet with olive oil. Add egg mixture and top with spinach and tomatoes.
- Bake 15-18 minutes until set. Allow to cool 5 minutes before slicing. Serve warm or at room temperature.
Eggs are high quality protein while vegetables add antioxidants. Feel free to swap ingredients based on seasonal availability. Make extra portions to enjoy throughout the week.
3) Tuna Salad Lettuce Wraps
Ingredients:
- 1 5oz can chunk light tuna, drained
- 2 tablespoons light mayonnaise
- 1 tablespoon chopped red onion
- 1 tablespoon relish
- Pepper to taste
- Butter or romaine lettuce leaves
Instructions:
- In a small bowl, gently mix tuna, mayonnaise, onion and relish until just combined. Season with pepper.
- Place tuna salad in the center of lettuce leaves and wrap up tightly.
- Enjoy immediately or refrigerate until ready to eat.
Tuna provides lean protein and omega-3s. Using lettuce instead of bread makes these wraps lighter. Feel free to vary the filling ingredients based on preferences.
4) Mediterranean Salad Bowl
Ingredients:
- 3 cups mixed greens
- 1/2 cup cooked farro, barley or quinoa
- 1⁄2 cucumber, chopped
- 1 tomato, diced
- 1/4 cup pitted black olives
- 2 oz feta cheese, crumbled
- Lemon-Tahini Dressing (recipe below)
Lemon-Tahini Dressing:
- 1/4 cup tahini
- 3 tablespoons lemon juice
- 2 cloves garlic, minced
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- Prepare farro/grain according to package instructions. Fluff with fork and allow to cool.
- Assemble salad ingredients in a large bowl. Top with feta.
- Whisk dressing ingredients until smooth. Pour over salad and toss to coat.
Farro and quinoa provide fiber and nutrients. Olives lend savory flavors while feta adds calcium. Enjoy this protein-packed salad as a light meal.
5) Salmon Burgers with Tzatziki Sauce
Salmon Burger Ingredients:
- 1 15oz can salmon, drained and flaked
- 1/4 cup plain breadcrumbs
- 1 egg
- 2 tablespoons fresh dill, chopped
- Zest of 1/2 lemon
- Olive oil, salt and pepper
Tzatziki Sauce:
- 1 cup plain Greek yogurt
- 1/2 cucumber, grated and squeezed dry
- 2 garlic cloves, minced
- 2 tbsp red wine vinegar
- 1 tbsp olive oil
- Oregano and salt to taste
Instructions:
- In a bowl, gently mix salmon burger ingredients until just combined. Form into 4 patties.
- Pan sear patties in olive oil 5-7 minutes per side until cooked through.
- Meanwhile prepare tzatziki sauce by combining all ingredients.
- Serve burgers on buns or lettuce with tzatziki. Enjoy!
Salmon provides omega-3 fatty acids while tzatziki sauce adds probiotics. Customize herbs to taste. Freeze extra patties for quick meals.
6) Roasted Vegetable Pizza
Crust Ingredients:
- 2 cups almond flour
- 1/2 teaspoon salt
- 1/4 cup olive oil
Topping Ideas:
- 1 zucchini, sliced
- 1 bell pepper, sliced
- 1/2 eggplant, cubed
- 1 tomato, sliced
- Fresh basil, olive oil
Instructions:
- Preheat oven to 425°F. Toss zucchini, peppers, eggplant with olive oil and salt. Roast 20-25 minutes until browned.
- Prepare crust by mixing dry ingredients with olive oil until dough forms. Press into pizza pan or baking sheet.
- Top crust with roasted veggies, drizzle with olive oil. Bake 10-15 minutes until crust is lightly golden brown.
- Allow to cool 5 minutes before slicing. Enjoysliceshot or cold.
Vegetables provide important vitamins, minerals and fiber. Customize toppings based on seasonal availability. An easy crust makes this pizza truly flexible.
7) Green Goddess Chicken Bake
Ingredients:
- 2 boneless chicken breasts
- 1 pound green beans, trimmed
- 1 bulb fennel, thinly sliced
- 1 cup cooked white rice (or farro/quinoa)
- 1/2 cup Green Goddess dressing (recipe below)
Green Goddess Dressing:
- 1/2 cup plain yogurt or mayonnaise
- 1/4 cup fresh parsley
- 2 tablespoons fresh tarragon
- 2 tablespoons fresh basil
- 2 cloves garlic
- 1 tablespoon lemon juice
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F.
- Place chicken breasts on bottom of baking dish. Top with green beans and fennel.
- In a small blender, combine dressing ingredients until smooth. Pour over vegetables.
- Bake 30-35 minutes until chicken is cooked through. Serve over rice and enjoy!
This simple bake allows vegetables to pick up flavor from the creamy dressing. Experiment using seasonal produce available to you.
8) One-Pan Shrimp Pasta
Ingredients:
- 12 oz pasta such as penne or farfalle
- 1 lb large shrimp, peeled and deveined
- 1 pint cherry tomatoes
- 1 zucchini, halved and sliced
- 2 cloves garlic, minced
- 1/4 cup olive oil
- 1/4 cup white wine
- 1/4 cup fresh parsley, chopped
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- Toss all ingredients except pasta on a large baking sheet. Roast 20 minutes, stirring halfway.
- Add uncooked pasta to sheet pan and stir to coat. Roast 10 more minutes,until pasta is al dente.
- Remove from oven and allow to sit 5 minutes before serving. Enjoy!
This simple sheet pan meal allows vegetables and shrimp to infuse pasta with flavor. Feel free to experiment with different seafood or veggies depending on availability.
9) Berry Galette
Ingredients:
- Crust:
- 1 1/2 cup almond flour
- 1/4 cup coconut flour
- 1/3 cup olive oil
- 2 tablespoons honey
- Pinch salt
- Filling:
- 3 cups mixed fresh berries
- 1/4 cup honey
- 2 tablespoons coconut sugar
Instructions:
- Mix crust ingredients until a dough forms. Press into tart pan. Chill 30 mins.
- Preheat oven to 375°F. Toss berries with honey and sugar in a bowl.
- Place berry filling on crust in circular pattern, leaving border
- Fold border over filling, pleating as you go to form a lip. Brush with extra olive oil.
- Bake 40-45 minutes, until crust is lightly browned. Allow to cool before slicing.
Berries are high in antioxidants while crust provides fiber and healthy fats. Customize with seasonal fruit or enjoy a scoop of ice cream alongside. Freeze extra slices for handy snacks.
Chickpea & Kale Soup
Ingredients:
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 1 15oz can chickpeas, drained and rinsed
- 4 cups vegetable or chicken broth
- 2 cups kale, chopped
- 1 14oz can diced tomatoes
- 1 teaspoon dried oregano
- Red pepper flakes to taste
- Salt and pepper
Instructions:
- In a large pot, sauté onion and garlic in olive oil until softened.
- Add chickpeas, broth, kale, tomatoes and seasonings. Bring to a boil.
- Once boiling, reduce heat and simmer 15 minutes.
- Use an immersion blender to lightly puree some of the soup for a creamier texture.
- Season with salt and pepper to taste. Enjoy warm!
Chickpeas provide plant-based protein and fiber. Kale contains vitamins K and A. This cozy soup comes together easily for a comforting meal.
Conclusion
I hope you found some new simple yet nourishing recipes to enjoy from the Mediterranean diet. Incorporating more whole foods like vegetables, legumes, whole grains, fish and olive oil has long term benefits for health. The recipes shared today require minimal prep work and mostly use familiar supermarket ingredients.
Some additional resources to explore Mediterranean recipes and lifestyle include cookbooks from chefs like Giada De Laurentiis or Yotam Ottolenghi. Online communities allow connecting with people following similar diets. Travel to Greece, Italy or Spain provides authentic inspiration from local cuisine.
Beyond these recipes, focus on meal planning and listening to hunger/fullness cues can help sustain a nourishing way of eating. Enjoying meals with family and friends further enhances health and quality of life. I encourage you to try a few recipes and adapt them based on your household’s tastes. Please share any variations you come up with. Wishing you continued success on your culinary adventures!