36 Authentic Mediterranean Diet Recipes You’ll Make on Repeat

The Mediterranean diet isn’t a strict regimen—it’s a delicious way of eating built around vegetables, fruit, whole grains, beans, seafood, and good olive oil. The recipes below come from coastal kitchens stretching from Spain to Lebanon, each one tweaked only slightly so you can pull it off in a modern home kitchen. You’ll notice herbs, citrus, and spices doing most of the heavy lifting instead of butter or cream. Pick a few dishes for tonight or try them all over the next month for a tasty tour around the sea.

1. Classic Greek Horiatiki Salad

This village-style salad skips lettuce and focuses on peak-season produce, briny olives, and creamy feta. Simply chop ripe tomatoes, crisp cucumbers, and slivers of red onion, then season with sea salt so the juices pool at the bottom of the bowl. Finish with extra-virgin olive oil, a sprinkle of dried oregano, and tangy red-wine vinegar. Serve as a side or scoop it up with crusty whole-grain bread for a light meal.

2. Sicilian Eggplant Caponata

Caponata is a sweet-and-sour relish that turns humble eggplant into a main-event topping. Dice the eggplant and sauté it with onion, celery, and garlic until everything is silky. Add crushed tomatoes, capers, olives, and a splash of red-wine vinegar balanced with a hint of honey. Spoon it over grilled fish, whole-grain toast, or use it as an appetizer alongside herbed ricotta.

3. Shakshuka with Spinach

North African shakshuka is comfort food made for brunch or an easy supper. The base starts with onions, bell peppers, and garlic simmered in crushed tomatoes spiced with cumin and smoked paprika. Fresh spinach wilts into the sauce before you nestle eggs and poach them until the whites set. Scoop straight from the pan with whole-grain pita to catch every drop.

4. Lebanese Fattoush Salad

Fattoush is the ultimate use-it-up salad for stale pita bread. The pita is brushed with olive oil, baked until crisp, and tossed with mixed greens, herbs, and chopped vegetables. A lemony dressing laced with tangy sumac pulls everything together. The crunchy bread soaks up flavor yet stays pleasantly crisp for a refreshing side dish.

5. Herbed Tabbouleh

Tabbouleh flips the usual grain-to-herb ratio by packing in loads of parsley and mint. Quick-soak fine bulgur in boiling water, then fluff and cool before adding diced tomatoes, scallions, and the chopped herbs. A simple dressing of lemon juice, olive oil, salt, and pepper brightens every bite. Serve chilled as a mezze or spooned alongside grilled meats.

6. Spanakorizo (Greek Spinach Rice)

This comforting dish pairs tender rice with heaps of wilted spinach, making it a nutrient-dense side that can double as a main. Sweat onions and scallions in olive oil, then stir in rice, dill, and spinach, adding vegetable broth to simmer. The rice absorbs the vivid green juices, turning creamy without dairy. Finish with fresh lemon juice and a drizzle of fruity olive oil.

7. Moroccan Chickpea & Tomato Stew

Protein-rich chickpeas simmer with tomatoes, carrots, and Moroccan spices such as cumin, coriander, and cinnamon. The result is a fragrant stew that feels hearty without heavy meat. A touch of harissa adds gentle heat while preserved lemon gives a subtle tang. Ladle over couscous or brown rice for a complete plant-based meal.

8. Tuscan Lentil Soup

Italy’s classic zuppa di lenticchie is all about simple pantry staples. Brown onions, carrots, and celery in olive oil, then simmer green or brown lentils with diced tomatoes and vegetable broth. Stir in chopped kale at the end for color and extra nutrients. A drizzle of good olive oil and cracked pepper finish the bowl.

9. Imam Bayildi (Stuffed Eggplant)

Named “the imam fainted” for its indulgent flavor, this Turkish dish showcases eggplant bathed in olive oil. Halves of eggplant are roasted until tender, then stuffed with sautéed onions, garlic, and tomatoes seasoned with cinnamon and oregano. A final bake lets the flavors meld into silky perfection. Enjoy warm or at room temperature with a squeeze of lemon.

10. French Ratatouille

Ratatouille is Provençal comfort in vegetable form. Thinly sliced zucchini, eggplant, and peppers nestle into a garlicky tomato sauce, then bake until everything is tender yet distinct. Fresh thyme and basil perfume the dish without weighing it down. Serve alongside grilled fish or spoon it over a bowl of farro.

11. Whole Roasted Branzino with Herbs

Mediterranean cooks love whole fish because it stays moist and flavorful. Season the cavity of the branzino with salt, pepper, parsley, and thin lemon rounds, then drizzle with olive oil. Roast until the flesh flakes easily and the skin turns lightly golden. Serve with a green salad and let guests pick their own portions from the platter.

12. Grilled Sardines with Garlic & Lemon

Sardines are rich in omega-3s and sustainably caught across the Mediterranean. After a quick rub with olive oil, garlic, and sea salt, the fish are grilled or broiled until the skin crisps. A squeeze of lemon cuts through their natural richness. Serve with a side of roasted peppers or a tomato salad.

13. Lemon-Oregano Chicken Souvlaki

Souvlaki turns lean chicken breast into juicy bites through a tangy marinade. Combine olive oil, fresh lemon juice, garlic, and oregano, then let the chicken soak for at least 30 minutes. Grill or broil the skewers until just cooked and still tender. Wrap in whole-wheat pita with tomatoes and cucumber for an easy handheld meal.

14. Baked Cod with Tomatoes & Olives

This one-pan supper delivers classic Mediterranean flavors with minimal fuss. Arrange cod fillets in a baking dish, scatter cherry tomatoes, olives, garlic, and capers around them, and drizzle with olive oil. Bake until the fish is opaque and flakes easily. A spoonful of the pan juices over steamed greens is all you need on the side.

15. Dolmades (Stuffed Grape Leaves)

Dolmades combine tender grape leaves with a fragrant filling of rice, dill, mint, and pine nuts. Parboil the leaves briefly so they become pliable, then roll them around spoonfuls of seasoned rice. Simmer in a shallow pan with water, olive oil, and lemon juice until the rice cooks through. Serve chilled or room temperature as part of a mezze spread.

16. Greek Avgolemono Soup

Avgolemono gets its velvety texture from eggs and lemon rather than cream. Simmer chicken broth with bits of poached chicken and orzo until the pasta is tender. Temper beaten eggs with hot broth, then whisk the mixture back into the pot for a silky finish. Bright lemon juice lifts the dish, making it comforting yet light.

17. Italian Panzanella Salad

Panzanella is Tuscany’s answer to leftover bread. Cubes of day-old whole-grain loaf absorb the juices of ripe tomatoes, olive oil, and red-wine vinegar. Add cucumbers, onions, and copious basil for crunch and fragrance. Let the salad sit 20 minutes so the flavors meld before serving.

18. Baked Falafel Patties

Traditional falafel is fried, but baking cuts back on oil while preserving crisp edges. Blend soaked dried chickpeas with cilantro, parsley, onion, and spices like cumin and coriander. Form small patties, brush lightly with olive oil, and bake until golden. Tuck them into whole-wheat pitas with chopped veggies and tahini drizzle.

19. Tuscan White Bean & Kale Stew

Cannellini beans provide fiber and plant protein in this rustic stew. Start with a soffritto of onions, carrots, and celery cooked in olive oil, then add beans, diced tomatoes, and vegetable broth. Simmer until flavors marry and fold in chopped kale for the last ten minutes. A sprinkle of grated Pecorino is optional but lovely.

20. Quinoa-Stuffed Bell Peppers

Quinoa replaces rice for a complete-protein twist on stuffed peppers. Mix cooked quinoa with diced tomatoes, spinach, feta, and oregano, then spoon into halved peppers. Bake until the peppers soften and the filling heats through. They reheat well for next-day lunches, too.

21. Pasta e Ceci (Pasta with Chickpeas)

This Roman classic is hearty enough to serve as a main course yet light on meat. Sauté garlic, rosemary, and a pinch of chili flakes in olive oil, then add chickpeas and crushed tomatoes. Small pasta shapes cook directly in the broth, soaking up all the flavor. Finish with fresh parsley and a drizzle of extra-virgin olive oil.

22. Mujadara (Lentils & Caramelized Onions)

Mujadara is an everyday staple in Levantine homes. Cook lentils and rice together with cumin and allspice until tender. Meanwhile, slowly caramelize onions in olive oil until deep brown and sweet, then pile them on top of the lentils. A side of plain yogurt or a crisp salad balances the earthy flavors.

23. Farro with Roasted Vegetables

Nutty farro is a whole grain prized in central Italy. Roast a tray of seasonal vegetables until caramelized, then stir them into the cooked farro with olive oil and balsamic vinegar. Fresh basil or parsley brightens the dish. Serve warm or room temperature as a hearty salad.

24. Lightened-Up Eggplant Moussaka

This Greek favorite usually leans heavy, but baking rather than frying the eggplant cuts down on oil. Layer roasted eggplant slices with a spiced tomato-lentil sauce in place of ground meat. A yogurt-based béchamel lightens the topping while staying creamy. Bake until golden and set, then let it rest before slicing.

25. Herbed Vegetable Skewers

Skewering vegetables helps them cook evenly and makes for eye-catching presentation. Toss chunks of zucchini, peppers, onions, and mushrooms with olive oil, garlic, and oregano. Grill on a stovetop grill pan until charred and tender. Serve alongside whole-grain couscous to soak up the juices.

26. Shrimp Saganaki

Shrimp saganaki combines sweet seafood with a punchy tomato-feta sauce. Sauté garlic and chili in olive oil, add crushed tomatoes, and simmer briefly. Nestle shrimp into the sauce and top with crumbled feta, broiling just until the cheese browns and shrimp turn pink. Scoop up with whole-grain bread for an easy weeknight feast.

27. Chicken Cacciatore

The hunter-style Italian stew relies on inexpensive chicken thighs for deep flavor. Brown the chicken, then braise it with onions, peppers, mushrooms, olives, and tomatoes scented with rosemary. The slow simmer yields tender meat that practically falls off the bone. Serve over polenta or whole-wheat pasta.

28. Citrus & Olive Oil Cake

Olive oil keeps this simple cake moist without butter, while citrus zest adds fragrance. Whisk together flour, almond meal, eggs, olive oil, honey, and fresh orange zest, then bake until a skewer comes out clean. The crumb is tender and stays fresh for days. Dust with powdered sugar or top with a spoonful of yogurt.

29. Greek Yogurt, Honey & Walnut Parfait

This no-cook dessert highlights three classic Greek ingredients. Spoon thick yogurt into a glass, drizzle with floral honey, and scatter toasted walnuts on top. The walnuts add satisfying crunch and heart-healthy fats. It doubles as a protein-rich breakfast or a light finish to dinner.

30. Watermelon, Feta & Mint Salad

Sweet watermelon meets salty feta for an unexpectedly refreshing combo. Cube chilled watermelon, crumble tangy sheep’s-milk feta, and toss with torn mint leaves. A quick splash of lime juice and olive oil balances the flavors. Serve immediately before the melon releases too much juice.

31. Roasted Red Pepper Hummus

Adding roasted red peppers to classic hummus gives it a subtle sweetness and brilliant color. Blend cooked chickpeas, tahini, garlic, lemon juice, and peppers until velvety. A tablespoon of ice-cold water creates extra fluffiness. Serve with whole-wheat pita or crunchy vegetables for dipping.

32. Olive Tapenade

This briny spread requires no cooking and keeps well in the fridge. Pulse olives, capers, anchovies (optional), garlic, and parsley with enough olive oil to bind everything. The tapenade should be coarse, not puréed. Spread it on sandwiches, spoon over grilled fish, or serve alongside crudités.

33. Lemony Orzo Salad

Orzo looks like rice but cooks like pasta, making it ideal for quick salads. Toss al dente orzo with diced veggies, fresh herbs, and a zesty dressing of lemon juice, olive oil, and garlic. Feta crumbs add creamy tang without much saturated fat. Chill for picnics or serve at room temperature.

34. Chocolate Olive Oil Brownies

Olive oil lends fruity depth and heart-healthy fats to these fudgy brownies. Whisk cocoa powder with a touch of espresso for intensity, then blend with olive oil, eggs, and just enough sugar. Bake until the edges set but the center is still moist. Let them cool before cutting into small squares for portion control.

35. Andalusian Gazpacho

Gazpacho is Spain’s answer to hot summer days. Blend ripe tomatoes, cucumber, bell pepper, garlic, sherry vinegar, and olive oil until silky, then chill for at least two hours. The soup should be served icy cold so flavors shine. A garnish of finely chopped vegetables adds pleasant texture.

36. Simple Greek Gigantes Plaki

Gigantes are large white beans that absorb flavor beautifully. After soaking overnight, simmer the beans until tender, then bake them in a tomato sauce flavored with garlic, onion, oregano, and bay leaf. The top caramelizes slightly, creating a sticky glaze. Enjoy with a wedge of lemon and plenty of crusty bread.