Whether you’re committed to the Mediterranean Diet or simply captivated by the vibrant and wholesome flavors of the Mediterranean, our curated list of Mediterranean Foods offers something for everyone. From protein-packed breakfasts to satisfying dinners, refreshing soups and salads, delightful breads, and even a touch of dessert, prepare to embark on a culinary adventure. And this is just a taste – explore our extensive collection of Mediterranean Diet Recipes for even more inspiration!
What Defines Mediterranean Food?
Mediterranean food is a vibrant tapestry of flavors, reflecting the diverse cultures and countries bordering the Mediterranean Sea, from Southern Europe to North Africa and the Middle East. Embracing the Mediterranean diet is an exciting and delicious way to eat, celebrated for its balanced and health-promoting qualities. Year after year, it consistently earns the title of the best, healthiest diet, recognized by US News and World Report.
Whether you’re a newcomer or a loyal follower of The Mediterranean Dish, you’ll discover a rich array of contemporary Mediterranean recipes that honor the sunny region where I grew up.
Every December, I eagerly anticipate updating this list with the very best Mediterranean foods of the year! It’s a delightful mix of reader favorites, exciting new discoveries, personal staples, and timeless classics that people return to time and again. I love seeing which recipes resonated most with everyone throughout the year. While Mediterranean food classics like shawarma, falafel, the versatile tomato cucumber salad, and the simple yet iconic Greek salad remain beloved, many innovative recipes with modern twists have emerged as fast favorites on the site.
Whether you’re interested in adopting the Mediterranean diet or simply seeking healthier, flavor-packed meals, this list of over 30 top Mediterranean food recipes has something to inspire you this year.
Understanding the Mediterranean Diet
The Mediterranean Diet emphasizes a balanced approach to eating, prioritizing vegetables, fruits, legumes, whole grains, lean proteins like fish and poultry, and healthy fats, especially high-quality extra virgin olive oil.
Unlike restrictive diets, the Mediterranean way of eating offers flexibility. Yes, you can indulge in a little dessert or a Negroni occasionally! It’s as much about enjoying food as it is about embracing a joyful lifestyle – happiness is a vital ingredient for well-being. To delve deeper into this wholesome approach, explore our article, “What is the Mediterranean diet and how to follow it.”
The majority of the recipes in this collection align with the principles of the Mediterranean diet, providing an excellent starting point for incorporating this lifestyle into your daily meals. (And for convenient pantry stocking, here’s a helpful shopping list for Mediterranean cooking). Now, let’s dive into the best Mediterranean food recipes of the year!
Start Your Day the Mediterranean Way: Breakfast Recipes
Mediterranean breakfasts are all about quick preparation and vibrant flavors. Here are some top picks from the past year, but remember, there’s a wealth of Mediterranean Breakfast ideas waiting to be discovered.
Spanakopita Egg Muffins
Inspired by the classic Greek spinach pie, spanakopita, these egg muffins are packed with spinach, feta, parsley, and mint. Gluten-free and vegetarian, they make a fantastic make-ahead breakfast or a protein-rich snack for busy days.
Easy Shakshuka Recipe
Originating from Tunisia in North Africa, shakshuka is a simple yet flavorful dish of eggs poached in a hearty tomato sauce with bell peppers and onions. While fresh tomatoes are ideal when in season, canned chopped tomatoes work beautifully during colder months. For variations, try adding white beans for extra protein and nutrition or explore a vibrant Green Shakshuka for a twist!
Sweet Potato Hash
This is a hash with a Mediterranean flair! This recipe elevates the classic American hash by infusing sweet potatoes with the aromatic warmth of za’atar and other Mediterranean spices, along with chickpeas and bell pepper for added texture and flavor. Pair this crispy hash with a cup of freshly brewed Arabic tea with mint for a complete Mediterranean breakfast experience.
Oven Baked Eggs
The easiest way to prepare eggs for a crowd or a simple weekday morning! Baking eggs in the oven with fresh herbs and tangy feta cheese is incredibly convenient. Serve these fuss-free baked eggs with focaccia for dipping and a refreshing fruit salad on the side for a delightful Mediterranean brunch.
Delicious Mediterranean Dinner Recipes
“What’s for dinner?” – the daily question we all face. Don’t worry! We’ve got you covered with a selection of easy and delicious Mediterranean dinner ideas, blending traditional dishes with modern twists, all bursting with bold Mediterranean flavors!
Garlic Dijon Chicken
This flavorful one-skillet meal features juicy, tender chicken marinated in a tangy blend of Dijon mustard, garlic, honey, and fresh parsley. With just a handful of pantry staples, this dish comes together quickly for a weeknight dinner. Serve this Garlic Dijon Chicken with Italian Roasted Vegetables for a complete and satisfying Mediterranean meal.
Shrimp Scampi
This 15-minute shrimp recipe is guaranteed to be a hit! The lemony, garlicky sauce is irresistible, especially when served with crusty bread or fluffy couscous to soak up every drop. As one enthusiastic commenter put it, “This Shrimp scampi recipe was a thousand times better than any other shrimp scampi recipe that I’ve made or been served in a restaurant … It was one of the best meals that I’ve had all year!” Try it and experience the deliciousness for yourself.
Stuffed Salmon with Spinach, Capers, and Greek Yogurt
This stuffed salmon recipe encapsulates the essence of Mediterranean flavors in one dish! Tender salmon fillets are generously filled with a mixture of roasted red peppers, briny capers, and zesty preserved lemon creating a burst of bright, savory goodness in every bite. The secret ingredient? A touch of Greek yogurt for a creamy and tangy filling. This dish is both wholesome and elegant, perfect for both weeknight dinners and special occasions.
Greek Sheet Pan Chicken
This sheet pan dinner makes getting a delicious and nutritious meal on the table incredibly easy with just 10 minutes of active prep time. As a bonus, the flavorful marinade doubles as a zesty lemon salad dressing! Prepare extra marinade to toss with a simple arugula avocado salad while the chicken roasts to perfection.
Greek-Style Roasted Branzino
Enjoy perfectly roasted whole fish in just 20 minutes! Elevate your roasted branzino with a Greek touch by finishing it with a drizzle of lemony, garlicky ladolemono sauce for an authentic Mediterranean flavor.
Greek Lamb Kleftiko
Discover how to make incredibly tender, fall-apart Greek lamb roast to feed a crowd with this easy recipe. The key is cooking the lamb and vegetables in parchment paper, which traps the heat and steams the lamb to succulent perfection.
Chicken Shawarma
A vibrant blend of warm Middle Eastern spices infuses these chicken thighs with incredible flavor! Simply bake them in the oven until they are juicy and tender. This Chicken Shawarma recipe is consistently loved by The Mediterranean Dish community, friends, and family alike. Create a shawarma feast by serving it with warm pita bread, creamy tahini sauce or refreshing tzatziki sauce, and a cucumber tomato salad. For an elevated experience, try smoky spit-roasted Grilled Chicken Shawarma. Vegetarian? Explore the spicy cauliflower shawarma for a delicious vegan option!
Grilled Cod with Pistachio-Herb Salsa
Juicy grilled cod is enhanced by a touch of smoky flavor, perfectly complemented by a quick and vibrant herb sauce. This Mediterranean twist on salsa fresca bursts with refreshing flavors of lemon, parsley, mint, and garlic, combined with the delightful crunch and nutty richness of pistachios.
Loaded Mediterranean Falafel Bowls
Transform dinner bowls with a Mediterranean twist. Prepare falafel the traditional way, in the air fryer, or baked. Build your bowl with your favorite Mediterranean dip (like creamy hummus) and a fresh salad. Elevate it further by adding pickles and olives from your refrigerator for extra layers of flavor and texture.
Baked Cod with Lemon and Garlic
This baked fish recipe has been a long-time favorite! Ready in just over 15 minutes, it’s all about the bright and zesty garlic and lemon sauce. You can use any white fish fillet you prefer for this quick and flavorful Mediterranean meal.
Pesto Gnocchi with Summer Vegetables
This easy pesto recipe combines pan-seared gnocchi with fresh summer vegetables and fragrant garlicky basil pesto. For a truly homemade experience, make Basil Pesto and Potato Gnocchi from scratch. Alternatively, use store-bought options for a simple weeknight dinner ready in 35 minutes or less.
Easy Chicken Paella
Paella, a renowned rice dish from Spain, always feels celebratory, yet this simplified version is easy enough for a weeknight meal. Juicy chicken thighs, flavorful chicken stock, smoky smoked paprika, and aromatic saffron infuse short-grain rice with incredible depth of flavor. Remember not to stir the paella while it cooks to achieve a delightful crispy socarrat on the bottom of the pan!
Spinach Pasta with Za’atar, Lemon, and Parsley
This vibrant and fresh pasta dish features more spinach than pasta by weight! Earthy za’atar, zesty lemon, and fresh parsley create a beautiful flavor profile with tender spinach and a garlicky olive oil sauce. A hint of red pepper flakes adds just the right amount of warmth. Finished with generous Parmesan cheese, this Spinach Pasta is nutty, tangy, and incredibly satisfying. Curious about za’atar? Learn more about this exciting spice blend in our article, “What is za’atar?”
Heartwarming Mediterranean Soups and Stews
For a comforting bowl of goodness, look no further than Mediterranean soups and stews. From plant-based protein powerhouses to seafood delights and classic chicken soup reminiscent of home, there’s a Mediterranean soup for every craving.
Ratatouille
This easy ratatouille recipe adapts the famous slow-simmered Provençal stew for a busy weeknight! It retains all the flavor and vegetable-packed goodness but is ready in around 45 minutes. Even better, it tastes even more delicious the next day! Serve ratatouille hot, at room temperature, or chilled, with a fried egg on top or simply on its own.
Mediterranean-Style White Chicken Chili with Chermoula
This Mediterranean twist on white chicken chili was inspired by my second cookbook, The Mediterranean Dish: Simply Dinner. This version includes cannellini beans, chicken, and corn, enhanced with the bold Mediterranean flavors of Chermoula, a zesty North-African herb sauce, drizzled on top.
Pastina Soup
Italian grandmothers affectionately call this chicken noodle soup “Italian penicillin,” and for good reason! Loaded with vegetables, tiny pasta, delicate chicken broth, and Parmesan cheese, this comforting soup is designed to warm you from the inside out and soothe a winter cold. Equally enjoyable when you’re feeling well, Pastina Soup is loved by both adults and children. It’s ready in just one pot in 30 minutes! Homemade chicken stock elevates the flavor, but store-bought broth works well too. Serve with a lemon parmesan lettuce salad or a simple green salad with balsamic vinaigrette.
Cioppino Recipe (Seafood Stew)
Cioppino, pronounced chuh-pee-no, is a deeply satisfying Italian-American seafood stew, boasting a delightful medley of textures and flavors from clams, mussels, white fish, and shrimp, all simmered in a rich tomato-fennel broth. This stew beautifully illustrates how Mediterranean food traditions have evolved and adapted over time.
Greek Red Lentil Soup
Nutritious red lentils break down as they cook in a flavorful tomato-based broth, giving this Greek soup a velvety smooth texture. Onions, garlic, and carrots create a savory base, while cumin, oregano, and rosemary add layers of aromatic flavor. This vegan soup, as written, is finished with a splash of lemon juice and fresh parsley, but you can add a sprinkle of salty feta cheese if desired.
Fresh and Vibrant Mediterranean Salads and Sides
One of the most enjoyable aspects of the Mediterranean way of eating is the abundance of big salads and vegetable sides that accompany every meal! Here are just a few favorites from our collection…
Mediterranean Chickpea Salad
This simple chickpea salad is bursting with fresh herbs, juicy grape tomatoes, velvety roasted red peppers, crisp cucumber, and creamy avocado. Delicious and satisfying, thanks to its high plant-based protein and fiber content, it’s excellent on its own or alongside Baked Salmon or Grilled Chicken.
Quinoa Salad
Quinoa, a protein-rich seed that cooks quickly like rice, forms the foundation of this lemony chopped vegetable salad. Scallions, peppers, and cucumber provide satisfying crunch, while Greek kalamata olives and feta cheese add wonderful savory notes. This Quinoa Salad is a great make-ahead option as leftovers stay fresh in the refrigerator for up to a week.
Mediterranean Cucumber and Tomato Salad
The foundation of this refreshing salad is simple: ripe tomatoes and crisp cucumbers, enhanced with fresh parsley and red onion. Dress it with good quality extra virgin olive oil (like our Greek Early Harvest EVOO), lemon juice, and a dash of salt, pepper, and sumac! Enjoy this salad on its own, as a topping for grilled fish, tucked into shawarma, or added to your favorite grain bowl.
Tabouli
The quintessential Middle Eastern salad starring fresh parsley, bulgur wheat, and ripe tomatoes. Personally, I love adding cucumbers for extra crunch. You’ll need fine bulgur wheat for authentic Tabouli, but for a gluten-free alternative, try quinoa or create a cauliflower tabouli.
Greek Salad (Traditional Horiatiki Recipe)
Generous chunks of feta cheese make this simple salad a show-stopper. But it’s the vibrant combination of crunchy raw cucumbers, juicy tomatoes, bell peppers, and red onion underneath that keeps you coming back for more! This versatile salad pairs particularly well with Greek roast meats like pork souvlaki and kleftiko (Greek lamb in parchment).
Watermelon Salad
Another classic salad showcasing bright Mediterranean flavors. Cubes of refreshing watermelon and crisp cucumber are tossed in a simple honey and citrus dressing and finished with fresh herbs and salty feta cheese. Save this Watermelon Salad for your summer menus – it’s a guaranteed crowd-pleaser!
Mediterranean Mezze, Sauces, Snacks and Extras
Shareable sides and small plates, known as mezze, are a common and cherished part of Mediterranean cuisine, perfect for rounding out a meal, starting a feast, or enjoying as snacks. They include some of my personal favorite recipes.
Hummus
Think of hummus as a foundational recipe in your Mediterranean Diet toolkit. Enjoy it simply as a dip with pita chips and fresh vegetables. Get creative and use it to make layered hummus with spiced meat, top it with savory Middle Eastern meatballs, or spread it on wraps or breakfast toast for a protein boost.
Turkish Ezme
Originating from southern Turkey, Ezme, meaning “crushed” in Turkish, refers to the finely chopped vegetables that create this versatile spread. Fresh tomatoes, onions, peppers, and herbs are combined with rich Pepper Paste and tomato paste, and tangy lemon juice. Ezme offers a delightful balance of fresh, sweet, spicy, and acidic flavors, making it one of my favorite mezzes to serve with Kofta Kebab or warm Pita Bread.
Giardiniera (Italian Pickled Vegetables)
These crisp Italian pickled vegetables are surprisingly easy to make and incredibly convenient to keep in your refrigerator! Incorporate Giardiniera into antipasto salad, add them to your cheese board or sandwiches, or serve as a refreshing side to roasted meat – the possibilities are endless!
Homemade Spaghetti Sauce
Making spaghetti sauce from scratch is easier than you might think, using just a few staple ingredients you likely already have! Perfectly thick and packed with flavor, you’ll be saying goodbye to store-bought pasta sauce in no time!
Irresistible Mediterranean Breads
Crusty No Knead Olive Bread
No-knead bread has gained popularity for good reason, and once you try it, homemade bread might become a weekly tradition. This version yields a tender interior studded with olives and a perfectly crispy crust, ideal for dipping in olive oil or soaking up the flavorful broth from your favorite soup recipes.
Focaccia Bread
Once you master this crispy-on-the-outside, chewy-on-the-inside Italian bread, you’ll be making it on repeat! This recipe provides all the tips and tricks you need, and you’ll love the robust flavors of rosemary and roasted garlic! Use Focaccia to make homemade pizza or a satisfying vegetarian focaccia sandwich.
Pita Bread
If you don’t have a Middle Eastern bakery nearby, you should definitely try making your own perfect, pillowy pita bread! This easy recipe uses just a few pantry staples. You can bake pita bread in the oven or cook it in a skillet. Pita bread freezes beautifully, so consider making a large batch to have on hand.
Delightful Mediterranean Desserts
Everyone deserves a treat now and then, and desserts are a welcome part of a balanced Mediterranean lifestyle. Mediterranean desserts often feature olive oil and less sugar, while still delivering incredible flavor, color, and beauty! When in doubt, a simple fruit salad is always a wonderful way to conclude a meal.
Yogurt Cake
This simple loaf cake, made with Greek yogurt and buttery olive oil with a hint of vanilla, is a lovely dessert or a satisfying snack paired with a cup of floral green tea. It’s also a great base for using up leftover fruit salad. This recipe is also the foundation for the sweet and nutty Pistachio Cake.
Baklava
I am and always will be a baklava enthusiast, and it turns out many of our readers are too! Every year, thousands of people bake this nutty baklava recipe with perfectly honeyed layers of phyllo. The best part? Baklava is an excellent make-ahead dessert because it tastes even better the next day. For a fun, modern twist, try cheesecake baklava!
Orange Cardamom Olive Oil Cake
Originally featured in The Mediterranean Dish Cookbook, this is our top dessert of the year! In my opinion, no cake is as moist as an olive oil cake. But there’s more… this cake is infused with cardamom and a generous amount of orange zest! Serve it with tea or your favorite hot beverage.
Persian Love Cake
Persian love cake is a delicate and moist cake flavored with citrus, cardamom, cinnamon, and fragrant rosewater. It’s finished with a tangy lemon glaze and a sprinkle of rose petals and crushed pistachios. While Persia is not technically in the Mediterranean region, many Persian recipes share flavor profiles with neighboring Mediterranean countries, including the use of rosewater.
This post is updated annually to reflect reader preferences and the top Mediterranean recipes of the year. Browse all Mediterranean recipes here.
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