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You are here: Home / Diet Recipes / 20 Delicious and Colorful Mediterranean Diet Recipes

20 Delicious and Colorful Mediterranean Diet Recipes

Last Modified: January 27, 2023 by Shiny Aura

Mediterranean foods are colorful and healthy, making them perfect for a healthy lifestyle. You can follow Mediterranean diet meals to have balanced eating plans.

They are colorful and fresh, a nice break from junk food and high-calorie meals.

What is the Mediterranean diet? It covers the typical foods of Mediterranean countries, such as Greece and Italy.

Mediterranean countries have unique meal traditions but mostly consist of colorful vegetables, seeds, cheese, nuts, some fruits, fish, and poultry in moderation.

You can cook various dishes with this composition. Here are 20 recipes you should try at home.

Photo Credit: midwestfoodieblog.com

Simple Marinated Chicken Kebabs

Marinated chicken kebabs are savory and juicy, with a little hint of citrusy. They only need light pan-searing with olive oil. Pick lean cuts such as skinless chicken breast. Eat the kebabs with healthy side dishes, like quinoa and broccoli.

Photo Credit: pinchandswirl.com

Tabouli Salad and Cheese

This salad is colorful and fulfilling, with a lot of vitamins and fiber. The tabouli and feta add great flavor profile to the tomatoes, cucumbers, scallions, and olives. Adding garlic, lemon juice, and olive oil make the Mediterranean elements stronger.

Photo Credit: justinecelina.com

Mediterranean Buddha Bowl

Buddha bowl is one of the best meals for a Mediterranean diet plan. It is practical, fulfilling, nutritious, and very eye-pleasing. This bowl consists of quinoa, chickpeas, cucumbers, pickled veggies, olives, and dates. Lemon vinaigrette adds a refreshing zest.

Photo Credit: www.hungryhealthyhappy.com

Simple Fattoush Salad

Fattoush salad is a Middle Eastern bread salad, usually served with baked pita cuts and citrus dressing. This simple recipe is a great way to spend all the leftover veggies and stale pita. Cut the pita, smear with olive oil, and bake in the oven until crispy.

Photo Credit: www.tastingpage.com

Gluten-free Cauliflower Salad

This gluten-free salad uses lightly cooked cauliflower rice, which is better for people with sensitive digestion. The refreshing salad has cucumbers, black olives, avocados, garlic, Dijon mustard, and mint. You can add proteins such as fish, prawns, or chickpeas.

Photo Credit: healthychristianhome.com

Summer Salad with Lemon-Garlic Dressing

This simple but colorful summer salad consists of cucumbers, tomatoes, and onions. What makes it special is the homemade lemon-garlic dressing. You can add black olives and crumbled feta for extra flavors.

Photo Credit: pointedkitchen.com

Salmon Filets with Chorizo and Tomatoes

Salmon filets are popular for Mediterranean diet recipes. This recipe is recommended by the Weight Watchers, consisting of salmon filets, Spanish chorizo, and cherry tomatoes. The cooking process is less than 15 minutes. Add some lettuces or new potatoes for the main meal.

Photo Credit: sustainmycookinghabit.com

Strawberry, Kale, and Cucumber Salad

This salad gives you refreshing red and green colors in a bowl. Kale, strawberries, cucumbers, lettuces, and beet leaves give a lot of fiber, vitamins, and minerals. Add crushed garlic and olive oil for the Mediterranean flair.

Photo Credit: www.veggiessavetheday.com

Rustic Zucchini Stew

This rustic stew is great comfort food, perfect to use your summer vegetable supplies. Zucchinis, potatoes, tomatoes, bell peppers, and onion are a perfect healthy combination. You can make a large batch and refrigerate the rest for the next meal.

Photo Credit: www.baconismagic.ca

Rustic Pot Ratatouille

Ratatouille is a rustic rural dish, which makes it perfect for a simple pot cooking. Throw tomatoes, eggplants, zucchinis, and onions into a pot. Spice them up with tomato sauce, oregano, basil, and olive oil.

Photo Credit: www.glueandglitter.com

Kale and Broccoli Salad with Fruits and Nuts

Kale and broccoli are already healthy, but you can improve them further by adding fruits and nuts. This simple salad adds macadamia nuts and cranberries into the bowl. You can add chopped carrots, with olive oil and balsamic vinegar to mix everything well.

Photo Credit: www.gritsandpinecones.com

Seared Grouper with Light Dressing

Fish is a great protein source for various Mediterranean food recipes. This grouper dish is light but fulfilling. Sear the fish lightly until it is cooked enough yet still flaky. Add capers, lemon zest, and parsley to improve the flavor.

Photo Credit: whatagirleats.com

Pesto Artichoke and Quinoa Salad

Pesto is featured heavily in Mediterranean dishes, including this salad. Artichoke, olives, onions, and quinoa produce fulfilling qualities. Lemon zest, pesto, and crumbled feta are the ultimate Mediterranean elements that improve the salad.

Photo Credit: flavorthemoments.com

Horiatiki Salata

Horiatiki Salata is a traditional Greek salad that does not use lettuce. The ingredients are just tomatoes, cucumbers, olives, and onions. The traditional serving style is with a block of feta cheese and olive oil drizzle.

Photo Credit: www.knowyourproduce.com

Vegan Mediterranean-style Rice Dish

This Mediterranean-style rice dish is bright and colorful. The main ingredients consist of tomatoes, chickpeas, bell peppers, tomato paste, and Basmati rice. You can replace the rice with brown rice for more fiber.

Photo Credit: www.eastewart.com

Gluten-free Pasta with Beans, Rosemary, Tomatoes, and Spinach

Use gluten-free pasta to create a light but fulfilling vegetarian dish. This recipe uses garbanzo beans, tomatoes, chopped spinach, and rosemary as the main ingredients. You can add crumbled feta to the mix. If you are a vegan, substitute the feta to vegan cheese.

Photo Credit: spinachtiger.com

Za’atar Chicken with Turnips

Za’atar is a Middle Eastern spice blend that consists of sumac, thyme, sesame seeds, and marjoram. It is available in jars at stores, and the rich flavor works great with chicken or lamb. This recipe uses turnips, onions, and pepper in the mix, but you can replace turnips with potatoes.

Photo Credit: flavorthemoments.com

Crockpot Avgolemono Soup

Avgolemono is a Greek lemon-egg sauce that is added into rice or soup. This soup recipe results in a zesty, creamy texture. You can add rice, celery, onions, and garlic into the soup. It is great comfort food for a rainy day.

Photo Credit: www.beyondthechickencoop.com

Refreshing Couscous Salad

Couscous salad has is colorful and fulfilling, especially with colorful fresh vegetables. Cucumbers, tomatoes, and bell peppers are enough to make a delightful feast. Use plain couscous to make this salad instead of the flavored ones.

Photo Credit: littlesunnykitchen.com

Homemade Baba Ghanoush

Homemade baba ghanoush brings Lebanese delight into your kitchen. This mashed roasted eggplant is enriched with tomatoes, lemon juice, parsley, onions, garlic, and olive oil. This dish is more like a dip, which you can enjoy with pita chips or garlic bread.

Mediterranean diet meals are vibrant healthy foods that you can enjoy every day.

Make sure to balance the nutrition by picking colorful vegetables and rich protein sources whenever you cook Mediterranean food.

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Meet Shiny

I’m so happy you stopped by. I’m Shiny Aura, a blogger behind TeaBreakfast.com.

I’m a wife, mother and everything else associated with domestic life. I post delicious and healthy recipes (especially tea & breakfast recipes) and tips for healthy eating.

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