12 Easy Mediterranean Diet Recipes to Try Now

March 31, 2023

Are you ready to start eating better? Then it’s time to try the Mediterranean diet. The dietitians and chefs at the Health eCooks Test Kitchen have pulled together 12 easy Mediterranean diet recipes to help get you started.

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The Mediterranean diet can improve health faster for more people than any other diet or eating plan. There are lots of reasons why this healthy diet is ranked year after year as the best overall diet by U.S. News & World Report.

The Mediterranean diet isn’t actually a diet at all, at least not in the way that most people think of diets. It’s a lifestyle eating plan that focuses on natural, healthy foods enjoyed for thousands of years by people living along the Mediterranean Sea.

Medical research shows these easy-to-cook foods may help you feel better and live longer by lowering your risk of heart disease, diabetes and cancer.

A Mediterranean eating style is not a vegetarian diet. But it does make plant-based foods a big part of your daily meal plan. That means you’ll eat more fresh fruits and vegetables, nuts, legumes and whole grains. You'll also choose foods with healthy fats and lean protein, such as olive oil and fish.

12 Easy Mediterranean Diet Recipes from Our Chefs and Dietitians

If you’re thinking of trying the Mediterranean Diet, watch the video as Health eCooks dietitian Jane Schwartz, RDN, CLT explains why these 12 easy Mediterranean diet recipes are made with the best foods you can eat.

Eat more nuts and seeds.

Heart-healthy fat and fiber in nuts and seeds help lower cholesterol in these Mediterranean diet recipes. Need ideas on how to cook with nuts or seeds? Then try these Mediterranean diet recipes.

Gluten Free Green Smoothie Bowl Recipe

Mediterranean diet breakfast recipes are trending this year because recipes like this Gluten Free Green Smoothie Bowl recipe taste great and keep you feeling full all day.  This recipe adds healthy nuts and seeds to your diet, but no gluten.

Heart Healthy Beet Dip Recipe

This bright and colorful Beet Dip recipe is almost too pretty to eat. With generous dollops of yogurt and honey, it’s a sweet party dip. The chopped walnuts put it squarely on the Mediterranean diet meal plan. Even people who think they don’t like beets will find themselves going back for more.

Heart Healthy Fresh Figs with Yogurt Recipe

Yes! You can make this quick and easy Mediterranean diet breakfast recipe for Fresh Figs with Yogurt. Just grab these 5 ingredients and in 5 minutes you’ll have a healthy breakfast. Don’t forget to sprinkle pistachios on top for a delectable crunch.

Eat more fish.

Start replacing meat with fish in meals. Fish is low in calories, high in protein and packed with heart-healthy omega-3 fatty acids. If you don’t know how to cook fish, try one of these Mediterranean fish recipes.

Heart Healthy Almond Crusted Salmon Recipe

This Almond Crusted Salmon recipe is a fast and easy Mediterranean diet dinner. The crunchy almond crust adds a crispy coating to a juicy filet. Best of all, the salmon bakes in just 8 minutes.

Heart Healthy Fish Tacos Recipe

We use cod in this Fish Tacos recipe but you can use any white flakey fish that you like in this Mediterranean diet dinner recipe. Fish has healthy fats that are good for your heart. And while corn taco shells aren’t exactly Mediterranean, a taco is a great way to introduce fish to a reluctant eater.

Heart Healthy Tuna Kebabs Recipe

Grilling fish and fresh vegetables is a very popular way to cook for lunch or dinner in the Mediterranean. Don’t have a grill? Make these Tuna Kebabs in the broiler in your oven.

Eat more vegetables.

Aim to eat eight servings of vegetables or fruits every day. Choose vegetables in a variety of colors because they provide lots of nutrients and fiber. Or, try these Mediterranean recipes that use a lot of vegetables.

Heart Healthy Greek Zucchini Boats Recipe

It’s always good to have a boat when you’re on the Mediterranean and this halved and scooped zucchini -- stuffed with feta, chickpeas, and herbs -- makes a perfect zucchini boat. This heart-healthy vegetarian recipe is low in sodium and high in flavor.

Gluten Free Eggplant Chickpea Stew Recipe

Many Mediterranean veggie recipes are not only good for your heart, they are gluten free, too. Chickpeas make this eggplant stew recipe a robust and filling one-pot meal.

Heart Healthy Spinach, Chickpea and Feta Melts Recipe

With spinach, chickpeas and feta cheese, this heart-healthy recipe sounds Greek to me. And it is! Greece hugs the Mediterranean Sea and its citizens cook up many of the most popular and easy Mediterranean diet recipes, such as this Spinach, Chickpea and Feta Melt.

Make homemade salad dressing.

Store-bought dressing is full of sugar and preservatives that your body doesn’t need. Make your own dressing using healthy extra-virgin olive oil or, try these Mediterranean salad dressing recipes.

Heart Healthy Greek Salad Recipe

This is an easy-to-make recipe for homemade Greek Salad Dressing. Simply blend olive oil and lemon juice, add a favorite herb and salt and pepper. Use it to dress this classic Greek salad or any fresh green salad.

Heart Healthy Green Goddess Dressing Recipe

Do you prefer a thick and creamy salad dressing? Then make this yummy Green Goddess Dressing recipe. Blend spinach, cashew nuts, olive oil, lemon juice and some herbs. It’s rich, delicious and only 40 calories per serving.

Heart Healthy Balsamic Honey Vinaigrette Recipe

Do you like your salad dressing a little on the sweet side? We add honey to oil and vinegar and a few herbs to make this healthy Balsamic Honey Vinaigrette recipe.  You can pour this homemade dressing on any salad you whip up at home.

The heart healthy recipes on Health eCooks feature hundreds of easy Mediterranean diet recipes. These low sodium, low fat recipes use fresh ingredients to inspire you to eat healthy, the way you would if you lived on the Mediterranean.

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