65 Single-Serving Mediterranean Recipes for Healthy Eating

This collection of delicious and healthy single-serving Mediterranean recipes is perfect for enjoying the flavors and benefits of this eating style without any fuss. Whether you’re meal prepping for the week or simply looking for quick and easy meals, these Mediterranean diet recipes for one person will inspire you to create satisfying and nutritious meals.

Breakfast

Start your day with these Mediterranean-inspired breakfast recipes that are packed with protein, healthy fats, and essential nutrients to keep you feeling full and energized all morning long.

1. Avocado Toast with Egg and Everything Bagel Seasoning

Toast one slice of whole-wheat bread and top with mashed avocado. Fry an egg to your liking and place it on the avocado. Sprinkle everything bagel seasoning over the avocado and egg for an extra boost of flavor. This simple breakfast is packed with healthy fats and protein to keep you feeling full and energized. It’s also a great source of fiber, thanks to the whole-wheat toast.

2. Greek Yogurt with Berries and Honey

In a small bowl, combine a single-serving container of plain Greek yogurt with a handful of mixed berries like raspberries, blueberries, and strawberries. Drizzle with a teaspoon of honey and a sprinkle of chopped walnuts for added crunch and healthy fats. This high-protein breakfast is quick, easy, and perfect for busy mornings. Greek yogurt is also a good source of calcium, which is important for bone health.

3. Oatmeal with Banana and Cinnamon

Prepare a single serving of oatmeal according to the package directions. Slice half a banana over the top and sprinkle with cinnamon. This warm and comforting breakfast is a great source of fiber and can be customized with other toppings like nuts, seeds, or a drizzle of maple syrup. Oatmeal is a great way to start your day, as it provides sustained energy and helps regulate blood sugar levels.

4. Spinach and Feta Omelet

Whisk two eggs with a tablespoon of milk and a pinch of salt and pepper. Sauté a handful of spinach with a clove of garlic until wilted. Pour the egg mixture into a small pan and cook over medium heat. Sprinkle with feta cheese and fold the omelet in half. This protein-packed breakfast is a great way to start your day and provides essential nutrients like iron and vitamin A from the spinach.

Lunch

Enjoy these light and refreshing lunch recipes that are perfect for warm days or when you’re on the go. They’re packed with fresh vegetables, healthy fats, and protein to keep you satisfied throughout the afternoon.

5. Mediterranean Quinoa Salad

Combine cooked quinoa with chopped cucumber, tomatoes, red onion, Kalamata olives, and feta cheese. Toss with a simple lemon vinaigrette dressing made with olive oil, lemon juice, and oregano. This refreshing salad is packed with protein and fiber, making it a satisfying and healthy lunch option. You can also add other vegetables like bell peppers or chickpeas for extra flavor and nutrients.

6. Hummus and Veggie Wrap with Whole-Wheat Tortilla

Spread hummus on a whole-wheat tortilla. Fill with your favorite chopped vegetables like carrots, bell peppers, cucumbers, and sprouts. This quick and easy wrap is perfect for a light lunch on the go. Hummus is a great source of protein and fiber, and the vegetables provide essential vitamins and minerals.

7. Lentil Soup

This hearty soup is a great source of protein and fiber. Enjoy a single serving of lentil soup with a side of whole-wheat bread for a satisfying and nutritious lunch. Lentils are also a good source of iron and folate. This soup is easy to make ahead of time and can be reheated for a quick and healthy meal.

8. Chicken Salad with Grapes and Walnuts

Combine shredded cooked chicken with chopped celery, grapes, and walnuts. Mix with Greek yogurt instead of mayonnaise for a healthier twist. Enjoy this flavorful salad on a bed of lettuce or in a whole-wheat pita bread. This salad is a great source of protein and healthy fats. You can also add a sprinkle of dried cranberries for extra sweetness.

9. Caprese Salad with Balsamic Glaze

Slice fresh mozzarella cheese and tomatoes. Arrange them on a plate with fresh basil leaves. Drizzle with balsamic glaze and a touch of olive oil. This simple and refreshing salad is perfect for a light lunch and showcases the fresh flavors of the Mediterranean. The combination of mozzarella, tomatoes, and basil is a classic Italian flavor combination.

Dinner

These hearty and flavorful dinner recipes are perfect for a satisfying evening meal. They’re packed with protein, healthy fats, and plenty of vegetables to ensure a balanced and nutritious dinner.

10. Chicken Stir-fry with Brown Rice

Stir-fry bite-sized pieces of chicken with your favorite vegetables like broccoli, carrots, and snap peas. Serve over a single serving of brown rice. This quick and easy dinner is a healthy and flavorful way to enjoy a balanced meal. Use a small amount of olive oil for cooking and season with garlic, ginger, and soy sauce for extra flavor.

11. Shrimp Scampi with Zucchini Noodles

Sauté shrimp with garlic, white wine, lemon juice, and butter. Toss with zucchini noodles for a low-carb and delicious dinner. This dish is quick to prepare and perfect for a light yet satisfying meal. You can add a pinch of red pepper flakes for a touch of heat.

12. Greek Lemon Chicken with Roasted Vegetables

Roast a chicken breast with lemon slices, garlic, and oregano. Serve with a side of roasted vegetables like broccoli, carrots, and potatoes. This classic Mediterranean dish is simple to make and full of flavor. The lemon adds brightness and acidity to the chicken, while the oregano provides a classic Mediterranean aroma.

13. Vegetarian Stuffed Bell Peppers

Cut a bell pepper in half and remove the seeds. Fill with a mixture of cooked quinoa, black beans, corn, and your favorite vegetables. Top with a sprinkle of cheese and bake until tender. This is a hearty and satisfying vegetarian meal that is packed with fiber and protein. You can use different colored bell peppers for a visually appealing dish.

14. Spaghetti Squash with Marinara Sauce and Ground Turkey

Roast a spaghetti squash and scrape out the strands. Brown ground turkey and combine with marinara sauce. Toss the spaghetti squash with the meat sauce and top with a sprinkle of Parmesan cheese for a healthy twist on a classic dish. This is a great way to enjoy the flavors of pasta without the extra carbs. You can also add other vegetables to the meat sauce, such as mushrooms or zucchini.

Snacks

Keep your energy levels up and hunger at bay with these healthy and satisfying snacks that are perfect for enjoying between meals.

15. Apple Slices with Almond Butter

Slice an apple and serve with a tablespoon of almond butter for a quick and easy snack that provides fiber and healthy fats. Apples are a good source of vitamin C and antioxidants. Almond butter is a good source of protein and healthy fats, which help keep you feeling satisfied between meals.

16. Hard-Boiled Eggs

Hard-boiled eggs are a great source of protein and nutrients. Enjoy one or two as a snack to keep you feeling full between meals. They are also a good source of choline, which is important for brain health. You can sprinkle them with paprika or everything bagel seasoning for extra flavor.

17. Trail Mix with Nuts, Seeds, and Dried Fruit

Combine your favorite nuts, seeds, and dried fruit for a healthy and portable snack. This is a great option for on-the-go snacking and provides a good source of energy. Nuts and seeds are a good source of healthy fats, protein, and fiber. Dried fruit provides natural sweetness and additional nutrients.

18. Greek Yogurt with Honey and Walnuts

Enjoy a single-serving container of Greek yogurt with a drizzle of honey and a sprinkle of chopped walnuts. This protein-packed snack is a healthy and satisfying way to curb your hunger. Greek yogurt is also a good source of calcium, which is important for bone health. Walnuts provide healthy fats and omega-3 fatty acids.

19. Cucumber and Tomato Salad

Combine sliced cucumbers and tomatoes with a simple vinaigrette dressing for a refreshing and light snack. This salad is a great source of vitamins and minerals. You can add other vegetables to the salad, such as bell peppers or onions. This is a perfect snack for a hot day.

Desserts

Indulge your sweet tooth with these healthy and delicious desserts that are perfect for satisfying your cravings without the guilt.

20. Berries with a Dollop of Whipped Cream

Enjoy a handful of fresh berries with a dollop of whipped cream for a light and refreshing dessert. Berries are packed with antioxidants and vitamins. Choose a whipped cream that is low in sugar or make your own using heavy cream and a touch of honey.

21. Dark Chocolate Avocado Pudding

Combine avocado, cocoa powder, and honey in a blender until smooth and creamy. This healthy and decadent dessert is a great way to satisfy your sweet tooth. Avocado provides healthy fats and a creamy texture. This pudding is also a good source of fiber.

22. Baked Apple with Cinnamon

Core an apple and fill the center with a mixture of cinnamon and a touch of brown sugar. Bake until tender and enjoy warm. This simple dessert is a comforting and healthy treat. Apples are a good source of fiber and vitamin C. You can also add a sprinkle of chopped walnuts or raisins to the filling.

23. Fruit and Yogurt Parfait

Layer yogurt, granola, and your favorite fruit in a glass or small container. This parfait is a healthy and refreshing dessert or snack option. Choose a yogurt that is low in sugar and a granola that is made with whole grains. This parfait is a good source of protein, calcium, and fiber.

Salad

24. Chicken Caesar Salad

Combine romaine lettuce, grilled chicken, croutons, and Parmesan cheese. Toss with a Caesar dressing for a classic and satisfying meal. You can make your own Caesar dressing with Greek yogurt, lemon juice, garlic, and Parmesan cheese for a healthier option. This salad is a good source of protein and fiber.

Wraps and Sandwiches

25. Turkey and Avocado Lettuce Wraps

Combine ground turkey with chopped avocado, onion, and tomato. Season with your favorite spices, such as cumin and chili powder. Spoon the mixture into lettuce cups for a light and healthy meal. This is a great way to enjoy the flavors of tacos without the extra carbs from tortillas.

26. Chickpea Salad

Combine chickpeas, chopped celery, red onion, and a lemon vinaigrette dressing. This chickpea salad can be enjoyed on its own or used as a sandwich filling. It is a great source of protein and fiber. You can also add other vegetables to the salad, such as carrots or cucumbers.

Bowls and Lighter Fare

27. Mini Frittatas

Whisk eggs with your favorite vegetables and cheese. Pour the mixture into muffin tins and bake until set. These mini frittatas are a great option for breakfast, lunch, or a snack. They are a good source of protein and can be customized with your favorite vegetables. You can add spinach, mushrooms, or bell peppers for extra flavor and nutrients.

28. Zucchini Noodles with Pesto

Use a spiralizer to create zucchini noodles. Toss with pesto sauce and cherry tomatoes for a light and refreshing meal. This is a great low-carb alternative to pasta. You can also add grilled chicken or shrimp for extra protein.

Comfort Food

29. Tomato Soup with Grilled Cheese

Enjoy a single serving of tomato soup with a grilled cheese sandwich for a comforting and classic meal. Choose a whole-wheat bread for your grilled cheese sandwich for extra fiber. You can also add a sprinkle of Parmesan cheese to your tomato soup for extra flavor.

30. Black Bean Burger on a Whole-Wheat Bun

Prepare a black bean burger and serve it on a whole-wheat bun with your favorite toppings like lettuce, tomato, and onion. Black bean burgers are a healthy and delicious alternative to traditional beef burgers. They are a good source of protein and fiber.

Globally Inspired

31. Chicken and Vegetable Skewers

Marinate bite-sized pieces of chicken with vegetables like bell peppers, onions, and zucchini. Thread them onto skewers and grill or bake until cooked through. This is a fun and easy way to enjoy a healthy meal. You can use different marinades for variety, such as honey mustard or teriyaki.

32. Stuffed Grape Leaves

Fill grape leaves with a mixture of rice, herbs, and spices. These stuffed grape leaves are a delicious and traditional Mediterranean appetizer or side dish. They are often served cold and are a good source of fiber. You can find grape leaves at most Middle Eastern grocery stores.

Sides

33. Greek Lemon Potatoes

Roast small potatoes with lemon slices, garlic, and oregano. This simple side dish is a flavorful and healthy addition to any meal. Potatoes are a good source of potassium and vitamin C. The lemon adds brightness and acidity to the potatoes.

34. Orzo Pasta Salad with Vegetables

Cook orzo pasta according to package directions. Toss with chopped vegetables like bell peppers, cucumbers, tomatoes, and Kalamata olives. Add feta cheese and a lemon vinaigrette dressing. This refreshing pasta salad is a perfect light lunch or side dish.

Appetizers

35. Mini Chicken Meatballs with Tzatziki Sauce

Combine ground chicken with breadcrumbs, herbs, and spices. Form into small meatballs and bake or pan-fry until cooked through. Serve with a dollop of tzatziki sauce made with Greek yogurt, cucumber, and dill. This is a flavorful and healthy appetizer or snack option.

36. Greek Salad with Grilled Chicken

Crisp cucumbers and juicy tomatoes mingle with briny olives and feta for a salad that never feels like a compromise. A quick stove-top grill pan cooks one chicken breast in ten minutes, adding satisfying protein without extra fuss. Finish with a squeeze of lemon and a drizzle of good olive oil, and dinner is ready. Pair with a hunk of whole-wheat pita if you’re extra hungry.

37. Tuscan White Bean Mug Soup

This cozy soup comes together right in the microwave or on the stovetop in a small saucepan. Cannellini beans, low-sodium broth, a handful of chopped kale, and a sprinkle of rosemary give deep flavor in under fifteen minutes. Because beans are already cooked, all you’re really doing is warming and seasoning. It’s perfect for a chilly evening when you want comfort without a long simmer.

38. Spanish Garlic Shrimp over Cauliflower Rice

Gambas al ajillo gets a lighter twist by serving the garlicky shrimp over cauliflower rice instead of bread. Sauté shrimp in olive oil with sliced garlic and a dash of smoked paprika until pink and fragrant. The cauliflower rice soaks up the seasoned oil, turning every bite into pure tapas joy. It’s low-carb, high-protein, and ready in about ten minutes.

39. Turkish Menemen Skillet for One

Menemen is Turkey’s answer to breakfast-for-dinner. Tomatoes and green peppers simmer briefly before a single egg is stirred in until just set. The result is saucy and comforting, especially when scooped up with warm bread. You’ll wonder why you ever settled for plain scrambled eggs.

40. Sicilian Eggplant Caponata Toast

Sweet-and-sour caponata turns simple toast into a flavor bomb. Dice one small eggplant, sauté with onion, tomato, and a splash of red wine vinegar until tender. Capers and olives lend briny punch, while a touch of raisins adds subtle sweetness. Serve warm or at room temperature for a snack-supper that feels fancy yet effortless.

41. Lebanese Lentil & Spinach Stew

Earthy lentils cook quickly, making them ideal for solo meals. Simmer them with garlic, cumin, and vegetable broth until tender, then stir in fresh spinach right before serving. A squeeze of lemon brightens the entire bowl. It’s vegan, filling, and packed with plant protein.

42. Moroccan Chickpea Tagine Bowl

Warm spices like cumin, cinnamon, and ginger transform pantry staples into a comforting tagine in miniature. Canned chickpeas and diced sweet potato simmer in tomato sauce until the potato softens. Chopped dried apricots add a gentle sweetness that balances the spices. Serve over quick couscous for a complete meal.

43. Provençal Ratatouille Stuffed Pepper

Instead of making a big pot of ratatouille, cook a quick vegetable medley and spoon it into a roasted pepper shell. The pepper serves as both bowl and bonus vegetable. A finishing drizzle of olive oil and thyme makes it taste like summer in the South of France. It reheats well if you decide to prep two at once.

44. Israeli Shakshuka for One

Shakshuka scales down beautifully—just follow the rule of one egg per person. Simmer crushed tomatoes with onion, bell pepper, cumin, and paprika, then crack an egg into the center. Cover until the white sets but the yolk stays runny. Scoop up the sauce with whole-grain pita for a balanced plate.

45. Greek Yogurt, Fig & Honey Parfait

Need a sweet finish or a power breakfast? Thick yogurt supplies protein, while fresh figs and honey lend natural sweetness. Crunchy pistachios keep each spoonful interesting. Assemble in minutes and enjoy immediately or chill for later.

46. Caprese Stuffed Avocado

Swap the usual salad plate for a ripe avocado half and you’ve got built-in portion control. Spoon chopped tomato, mozzarella, and basil into the cavity, then splash with balsamic. The creamy avocado stands in for olive oil, making the dish rich yet wholesome. It’s lunch that feels like a treat.

47. Andalusian Gazpacho Cup

Fresh, raw vegetables blitz into a cool soup that’s perfect for hot days. Use ripe tomatoes, cucumber, bell pepper, garlic, and a glug of olive oil. Chill for at least thirty minutes so flavors meld. Sip straight from the cup or add a handful of croutons for crunch.

48. Sardinian Fregola with Clams

Fregola—tiny toasted pasta pearls—cooks quickly, making it easy to portion for one. Steam a small handful of clams in white wine, letting their juices flavor the pasta. A pinch of saffron or chili flakes adds depth without effort. Serve immediately while the shells are still warm.

49. Cypriot Halloumi & Watermelon Plate

Salty halloumi turns golden in just a minute per side on a hot pan. Pair it with juicy watermelon cubes for an irresistible sweet-savory combo straight from Cyprus. A few mint leaves freshen every bite. It doubles nicely as a light supper or a refreshing snack.

50. Niçoise Salad Jar

Layering this classic salad in a jar keeps each ingredient crisp until mealtime. Start with vinaigrette at the bottom, then stack potatoes, beans, tomatoes, tuna, and eggs. Shake when ready to eat and pour onto a plate or dig straight in. It’s meal prep that feels chic.

51. Egyptian Ful Medames Bowl

Canned fava beans make this breakfast staple a weeknight savior. Warm the beans with cumin and garlic, then mash slightly for a creamy texture. Fresh tomato and parsley add brightness, while olive oil supplies healthy fat. Scoop up with whole-wheat pita and you’re set.

52. Portuguese Sardine & Tomato Open Sandwich

High-omega-3 sardines come ready to eat, perfect for speedy meals. Lay the fillets over a slice of toast, add tomato rounds, and finish with parsley and lemon zest. The open-face format keeps the portion sensible while showcasing the fish. It’s fast, inexpensive, and deeply flavorful.

53. Cretan Dakos Salad Stack

In Crete, crunchy barley rusks replace bread croutons. Moisten one rusk with a drizzle of water and olive oil, then pile on tomatoes, feta, and capers. The juices soften the base just enough without turning it soggy. Every bite offers crunch, tang, and herbaceous notes.

54. Tabbouleh Lettuce Wraps

Classic tabbouleh is heavy on herbs, making it extra fresh. Prepare a half-cup of bulgur, let it cool, then fold in parsley, mint, tomato, and lemon juice. Spoon the salad into crisp lettuce leaves for a utensil-free meal. It’s light yet satisfying thanks to the whole grains.

55. Farro & Roasted Vegetable Bowl

Nutty farro holds texture when cooked in small batches, making it ideal for single servings. Roast a tray of vegetables while the grain simmers; you’ll only need a handful. Combine with a splash of balsamic and a crumble of goat cheese. The result is hearty without feeling heavy.

56. Greek Avgolemono Orzo Soup

A beaten egg thickens this chicken-lemon broth into silky comfort. Use leftover cooked chicken or poach a single thigh, shred, and add to orzo pasta. Stir in the egg-lemon mixture off heat to avoid curdling. Dill on top lifts the aroma and brightens the flavor.

57. Catalan Escalivada Toast

Escalivada is a medley of fire-roasted vegetables, but an oven works just fine. Roast strips of pepper, eggplant, and onion until smoky and tender. Pile them onto toast and add a touch of sherry vinegar. It’s plant-based yet deeply satisfying.

58. Turkish Lentil Köfte Plate

Red lentils cook quickly, then mix with bulgur, tomato paste, and spices to form finger-friendly patties. Serve lettuce leaves on the side to wrap each köfte, squeezing lemon over the top. The texture is soft but holds together nicely. Make extras—they refrigerate well for tomorrow’s lunch.

59. Provençal Socca Slice

Socca is a thin chickpea pancake from Nice that bakes in a very hot skillet. The batter is simply chickpea flour, water, olive oil, and salt. Slice a personal-sized round into quarters and eat while still warm and crisp at the edges. Add cracked black pepper and rosemary for extra flair.

60. Moroccan Spiced Grilled Salmon with Quinoa

A quick rub of cumin, coriander, and paprika turns salmon into a fragrant main dish. Grill or pan-sear the fillet until just opaque, about five minutes per side. Serve over a small mound of quinoa to soak up the spicy juices. The duo is rich in protein and omega-3s.

61. Sicilian Swordfish & Citrus Salad

Meaty swordfish pairs beautifully with bright citrus. Sear a four-ounce steak, then dice and toss with orange segments, shaved fennel, and parsley. A splash of red wine vinegar ties everything together. It’s a refreshing twist on seafood salad.

62. Lebanese Mujadara Mini Pot

Mujadara balances earthy lentils, fluffy rice, and sweet onions in one humble dish. Cook a quarter-cup each of rice and lentils together, seasoning with cumin and salt. Top generously with caramelized onions for richness. Serve warm or at room temperature for ultimate flexibility.

63. Maltese Widow’s Soup Cup

This Maltese classic, “soppa tal-armla,” translates to widow’s soup and is naturally thrifty. Simmer vegetables and canned broad beans in light broth until tender. Crack an egg into the hot soup to poach right before serving. The runny yolk enriches the broth without any dairy.

64. Spanakopita Hand Pie

Instead of a full pan of spanakopita, wrap the spinach-feta mixture in two sheets of phyllo for a personal pastry. Bake until crisp and deeply golden. The handheld size makes portion control easy and keeps prep simple. Enjoy with a side of cucumber salad if you’d like more greens.

65. Andalusian Spinach & Chickpeas Bowl

Seville’s classic “espinacas con garbanzos” gets weeknight-friendly when you use canned chickpeas and bagged spinach. Sauté garlic and smoked paprika in olive oil, then add tomato purée, chickpeas, and spinach until wilted. A sprinkle of toasted almonds adds crunch. Serve with a slice of crusty bread to mop up the sauce.

Conclusion

You’re good to go! Here are delicious and healthy single-serving Mediterranean recipes to inspire your meal-prepping and healthy eating journey. This collection offers a diverse range of flavors and ingredients, ensuring there’s something for everyone to enjoy. Whether you’re a seasoned cook or just starting out, these recipes are easy to follow and adaptable to your preferences. So grab your favorite ingredients, get creative in the kitchen, and savor the delightful tastes of the Mediterranean!