35 Single-Serving Mediterranean Recipes for Healthy Eating

This collection of 35 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.

Conclusion

You’re good to go! 35 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!