Mediterranean Diet Made Easy: 77 No Fish Recipes You’ll Crave

Navigating a new eating plan can feel a bit overwhelming, especially when you’re trying to avoid certain ingredients like fish. That’s why I’ve put together this collection of mouthwatering, Mediterranean diet recipes without fish. From satisfying breakfasts to light lunches, hearty dinners, and even some sweet treats, you’ll find plenty of inspiration. So, grab your apron, stock up on fresh produce, and let’s get cooking!

Breakfast

1. Breakfast Scramble with Tomatoes and Feta

Kickstart your day with this savory and satisfying scramble. Sauté diced tomatoes and onions in olive oil until softened, then add your eggs and scramble until cooked through. Crumble feta cheese over the top and season with salt, pepper, and a pinch of oregano. Serve with a side of whole-wheat toast for a complete breakfast.

2. Spinach and Feta Scrambled Eggs

Start your day with a protein-packed breakfast of scrambled eggs with spinach and feta cheese. Sauté the spinach with a little garlic for extra flavor, then add it to your eggs while they’re cooking. Season with salt and pepper to taste. Add a side of whole-wheat toast and a piece of fruit for a balanced and satisfying meal.

3. Berry Greek Yogurt Parfait

Layer Greek yogurt, granola, and mixed berries in a jar or glass for a healthy and satisfying breakfast. Use a variety of berries for a colorful and flavorful parfait, and choose a granola that’s low in sugar. You can also add a drizzle of honey or some chopped nuts for extra flavor and crunch. This parfait is perfect for meal prepping – simply assemble the ingredients in jars the night before and grab one on your way out the door.

4. Avocado Toast with Cherry Tomatoes

Toast a slice of whole-wheat bread and top it with mashed avocado, sliced cherry tomatoes, and a sprinkle of salt and pepper. Drizzle with a little olive oil and balsamic glaze for extra flavor. For an extra protein boost, add a fried egg. This simple breakfast is packed with healthy fats, fiber, and nutrients.

5. Whole-Wheat Pancakes with Fruit and Yogurt

These fluffy pancakes are made with whole-wheat flour, milk, and eggs. You can add a touch of cinnamon or vanilla extract to the batter for extra flavor. Top them with fresh fruit and a dollop of Greek yogurt for a delicious and nutritious breakfast. These pancakes are a healthier alternative to traditional pancakes and are sure to satisfy your sweet tooth.

Lunch

6. Lentil Soup with Whole-Wheat Bread

This hearty soup is packed with protein and fiber. Make a big batch on the weekend and enjoy it for lunch all week long. This soup is also a great source of iron and other essential nutrients. Serve it with a slice of whole-wheat bread for a satisfying lunch.

7. Greek Salad with Quinoa

This refreshing salad is made with cucumbers, tomatoes, olives, feta cheese, and quinoa. Add some fresh herbs like oregano and mint for extra flavor. Toss it with a lemon vinaigrette dressing for a light and healthy lunch. This salad is packed with protein, fiber, and healthy fats.

8. Hummus and Veggie Wrap

Spread hummus on a whole-wheat tortilla and fill it with your favorite vegetables, such as carrots, cucumbers, and bell peppers. Add a sprinkle of feta cheese for a salty bite. This is a quick and easy lunch that’s perfect for on-the-go and can be easily customized with your favorite veggies.

9. Chicken Salad with Grapes and Walnuts

This flavorful salad is made with shredded chicken, grapes, walnuts, and celery. Use Greek yogurt instead of mayonnaise for a healthier option. Serve it on whole-wheat bread or crackers for a satisfying lunch. This salad is a great source of protein and healthy fats.

10. Quinoa Salad with Roasted Vegetables

Roast your favorite vegetables, such as broccoli, carrots, and zucchini, and toss them with quinoa and a lemon vinaigrette dressing. This salad can be served warm or cold and is perfect for meal prep. Add some chickpeas or lentils for extra protein.

Dinner

11. Chicken Stir-Fry with Brown Rice

This healthy stir-fry is made with chicken, brown rice, and your favorite vegetables. Try adding broccoli, carrots, and snow peas for a colorful and nutritious meal. Use a low-sodium soy sauce and a touch of honey for a delicious sauce. This stir-fry is a quick and easy weeknight meal that’s packed with flavor.

12. Vegetarian Chili

This hearty chili is packed with beans, vegetables, and flavor. Serve it with a dollop of Greek yogurt and a sprinkle of chopped cilantro. You can easily make this chili in a slow cooker for a hands-off meal. This chili is a great source of protein and fiber.

13. Spaghetti Squash with Marinara Sauce

This low-carb alternative to pasta is made with spaghetti squash and marinara sauce. Top it with your favorite vegetables and a sprinkle of Parmesan cheese. Roast the spaghetti squash with a little olive oil and garlic for extra flavor. This dish is a healthy and delicious way to enjoy your favorite Italian flavors.

14. Chicken Fajitas

These flavorful fajitas are made with chicken, bell peppers, and onions. Marinate the chicken in a mixture of lime juice, chili powder, and cumin for extra flavor. Serve them with whole-wheat tortillas, salsa, and guacamole. This is a fun and interactive meal that’s perfect for sharing with family and friends.

15. Eggplant Parmesan

This classic Italian dish is made with eggplant, marinara sauce, and mozzarella cheese. Use fresh basil and oregano for an authentic Italian flavor. Serve it with a side of whole-wheat pasta or a salad. This dish is a delicious and satisfying way to enjoy eggplant.

Snacks

16. Fruit Salad with Greek Yogurt

This refreshing snack is made with your favorite fruits and Greek yogurt. Try adding a drizzle of honey or some chopped nuts for extra flavor and crunch. This is a great snack to pack for work or school. Choose a variety of fruits for a range of vitamins and minerals.

17. Trail Mix

This healthy snack is made with nuts, seeds, and dried fruit. It’s a great option for on-the-go and provides a good source of energy. Customize your trail mix with your favorite ingredients. Trail mix is also a good source of healthy fats and fiber.

18. Hard-Boiled Eggs

Hard-boiled eggs are a great source of protein and nutrients. They’re a quick and easy snack that can be enjoyed any time of day. Sprinkle with some paprika or everything bagel seasoning for extra flavor. Hard-boiled eggs are also a good source of choline, which is important for brain health.

19. Vegetable Sticks with Hummus

This healthy snack is made with your favorite vegetables and hummus. It’s a great option for a light and refreshing snack. Try different types of hummus, like roasted red pepper or garlic. This snack is a great way to get your daily dose of vegetables.

20. Apple Slices with Almond Butter

This classic snack is a great source of fiber and protein. It’s a quick and easy snack that can be enjoyed any time of day. Sprinkle with a little cinnamon for extra flavor. This snack is also a good source of healthy fats and vitamins.

Desserts

21. Fruit Salad with Honey and Lime

This refreshing dessert is made with your favorite fruits, honey, and lime juice. It’s a light and healthy way to end your meal. Chill the fruit salad for a refreshing treat. This dessert is a great way to satisfy your sweet tooth without overindulging.

22. Greek Yogurt with Berries and Honey

This simple dessert is a great source of protein and calcium. It’s a healthy and satisfying way to satisfy your sweet tooth. Add a sprinkle of granola for extra crunch. This dessert is also a good source of probiotics, which are beneficial for gut health.

23. Dark Chocolate Avocado Pudding

This decadent dessert is made with avocado, cocoa powder, and honey. It’s a healthy and delicious way to indulge in your chocolate cravings. Add a pinch of salt to enhance the chocolate flavor. This pudding is also a good source of healthy fats and fiber.

24. Baked Apples with Cinnamon and Walnuts

These warm and comforting baked apples are a delicious and healthy dessert. They’re made with apples, cinnamon, and walnuts. Serve with a dollop of Greek yogurt or a drizzle of honey. This dessert is a great source of fiber and antioxidants.

25. Fruit and Nut Bars

These homemade fruit and nut bars are a healthy and delicious snack or dessert. They’re made with your favorite fruits, nuts, and seeds. These bars are perfect for on-the-go snacking. You can customize these bars with your favorite ingredients.

Additional Recipes

26. Chickpea Salad Sandwiches

This flavorful sandwich is made with chickpeas, celery, onion, and mayonnaise. Add some fresh herbs like dill and parsley for extra flavor. Serve it on whole-wheat bread for a satisfying lunch or snack. This sandwich is a great source of protein and fiber.

27. Black Bean Burgers

These hearty burgers are made with black beans, oats, and spices. Serve them on whole-wheat buns with your favorite toppings like avocado, tomato, and lettuce. You can bake or grill these burgers. These burgers are a healthy and delicious alternative to traditional beef burgers.

28. Stuffed Bell Peppers

These colorful peppers are stuffed with a mixture of ground meat (lamb is a great option!), rice, and vegetables. They’re a healthy and delicious meal that’s perfect for any occasion. Top with a sprinkle of feta cheese before baking. This dish is a great way to get your daily dose of vegetables.

29. Vegetable Curry

This flavorful curry is made with a variety of vegetables and spices. Use coconut milk for a creamy and rich curry. Serve it over brown rice for a hearty and satisfying meal. This curry is a great way to use up leftover vegetables.

30. Chicken and Vegetable Skewers

These flavorful skewers are made with chicken, vegetables, and a honey-mustard glaze. Use a variety of colorful vegetables like bell peppers, onions, and zucchini. They’re a healthy and delicious meal that’s perfect for grilling or baking. These skewers are a fun and easy way to enjoy a healthy meal.

31. Zucchini Noodles with Pesto

These low-carb noodles are made with zucchini and pesto sauce. Use a spiralizer to create the zucchini noodles. They’re a light and healthy meal that’s perfect for a summer day. This dish is a great way to enjoy zucchini.

32. Tomato and Cucumber Salad

This refreshing salad is made with tomatoes, cucumbers, and a lemon vinaigrette dressing. Add some fresh herbs like mint and parsley. It’s a light and healthy side dish that’s perfect for any meal. This salad is a great source of vitamins and minerals.

33. Roasted Vegetable Platter

This colorful platter is made with a variety of roasted vegetables. Use seasonal vegetables for the best flavor. It’s a healthy and delicious side dish that’s perfect for any occasion. This platter is a great way to enjoy a variety of vegetables.

34. Fruit Pizza

This fun and festive pizza is made with a whole-wheat crust and topped with your favorite fruits. Use a sugar-free whipped cream for a healthier option. It’s a healthy and delicious dessert that’s perfect for parties or potlucks. This pizza is a fun and healthy way to enjoy fruit.

35. Smoothies

Smoothies are a great way to get a quick and healthy meal or snack. They can be made with a variety of fruits, vegetables, and protein powder. Add some spinach or kale for a boost of nutrients. Smoothies are a great way to start your day or refuel after a workout.

36. Greek Chickpea Salad

This salad mixes protein-packed chickpeas with crunchy vegetables for a quick lunch or picnic side. A splash of red-wine vinegar and a pinch of dried oregano tie everything together, while feta brings a creamy bite. Make a double batch—the flavors deepen overnight and leftovers hold up well. Serve over leafy greens or tuck into a pita for an easy handheld meal.

37. Tomato & White Bean Stew (Fasolia)

Slow-simmered tomatoes meet tender white beans in this comforting Greek dish. Onion, garlic, and a pinch of cinnamon give the broth surprising depth without making it heavy. Enjoy it with crusty whole-grain bread to soak up every last drop. Any leftovers freeze beautifully for a ready-to-go supper.

38. Herb-Roasted Chicken with Olives

Bone-in thighs stay wonderfully juicy as they roast alongside briny olives and bright lemon. A paste of garlic, rosemary, and olive oil infuses the meat all the way to the bone. Serve the pan juices over couscous or farro for a fast sauce. Leftover chicken makes an excellent pita filling the next day.

39. Lentil & Spinach Soup

Earthy green or brown lentils cook quickly and don’t need soaking, making this soup weeknight-friendly. Carrots, celery, and onions form a classic soffritto base, while cumin and smoked paprika add warmth. Baby spinach stirred in at the end keeps its vibrant color and nutrients. Finish bowls with a squeeze of lemon for brightness.

40. Quinoa-Stuffed Bell Peppers

Quinoa cooks in vegetable broth for extra flavor before being mixed with tomatoes, parsley, and a touch of feta. The peppers soften in the oven yet still keep their shape for an attractive presentation. One pepper feels like a complete meal loaded with protein and fiber. They reheat well, so bake a tray on Sunday for grab-and-go lunches.

41. Caprese-Style Stuffed Portobellos

Meaty portobello caps become individual edible plates for classic Caprese flavors. A quick roast softens the mushrooms before they’re filled with cheese and tomatoes, then returned to the oven until bubbly. A drizzle of balsamic reduction adds tangy sweetness. Serve with farro or a leafy salad for an easy meatless dinner.

42. Spiced Lamb Kofta

Ground lamb mixes with grated onion, cumin, coriander, and parsley before being shaped onto skewers. A quick sear in a grill pan creates a flavorful crust while keeping the inside juicy. Tzatziki provides a refreshing contrast to the aromatic spices. Slip the kofta into warm whole-wheat pita for a satisfying handheld meal.

43. Classic Shakshuka

Shakshuka’s rich tomato base is laced with bell peppers, cumin, and paprika. Eggs poach directly in the sauce, picking up all those spices along the way. Scoop the mixture with whole-grain pita or spoon it over cooked bulgur. It works just as well for brunch as it does for dinner.

44. Whole-Wheat Pita Panzanella

Instead of the traditional Tuscan bread, toasted pita soaks up tomato juices and a lemon-olive-oil dressing. Cucumber and onion add crunch, while fresh mint brings brightness. The salad comes together in minutes and tastes best after a brief rest so the bread softens slightly. It’s a smart way to revive day-old pitas.

45. Cucumber Yogurt Soup (Tarator)

This Bulgarian-style soup blends grated cucumber with tangy yogurt, garlic, and dill for a refreshing starter. Walnuts offer gentle crunch and healthy fats. Serve it well chilled on hot days when you can’t face turning on the stove. A few minutes of prep delivers a cooling treat.

46. Farro Tabbouleh

Nutty farro adds chewiness to the familiar Levantine salad. Tons of parsley keep flavors fresh while tomatoes provide juicy bursts. A squeeze of lemon and quality olive oil are all the dressing you need. Make it in advance; farro holds its texture even after a night in the fridge.

47. Roasted Cauliflower with Tahini Sauce

Toss cauliflower florets in olive oil, cumin, and a pinch of chili flakes before roasting until caramelized. A silky tahini-lemon sauce complements the nutty vegetable, adding protein and depth. Serve it as a side, or pile it into a grain bowl for a plant-based entrée. Leftovers reheat nicely in the oven or air fryer.

48. Spinach & Feta Frittata

Eggs whisked with a splash of milk create a tender base for wilted spinach and tangy feta. Starting the frittata on the stove sets the bottom, while a brief stint in the oven cooks the top without burning. It’s equally tasty warm or at room temperature. Pack a wedge for tomorrow’s lunch with whole-grain crackers.

49. Chicken Souvlaki Skewers

Marinate chicken breast cubes in lemon juice, garlic, and oregano, then cook quickly on a grill pan or broiler. The high heat caramelizes the outside while keeping the meat tender inside. Serve the skewers over rice pilaf or wrapped in pita with tomato and onion. Any leftover chicken is perfect atop salads.

50. Olive & Sun-Dried Tomato Tapenade Pasta

A few pantry staples combine for a bold sauce that comes together in a food processor. Briny olives, tangy sun-dried tomatoes, and capers cling beautifully to al dente pasta. A finish of fresh basil adds aroma without extra effort. Dinner hits the table in the time it takes to boil noodles.

51. Baked Falafel Balls

Soaked (not canned) chickpeas blend with herbs, garlic, and cumin for authentic texture. Baking instead of frying keeps calories in check while maintaining a crisp exterior. Stuff the falafel into lettuce leaves or pita pockets with chopped veggies. They freeze well, so keep a stash for speedy weeknight meals.

52. Citrus & Herb Couscous Salad

Quick-cooking couscous absorbs a zesty dressing made from orange juice and olive oil. Toasted almonds contribute crunch, while fresh mint lifts the flavors. This salad excels at potlucks because it tastes great at room temperature. Pair it with grilled chicken or serve solo for a light lunch.

53. Bulgur Pilaf with Chickpeas

Bulgur cooks faster than rice and brings a pleasant nutty flavor. Simmering it in tomato broth infuses each grain with richness. Chickpeas add protein and make the dish hearty enough to stand alone. A handful of chopped parsley lends freshness just before serving.

54. Greek Yogurt Parfait with Honey & Nuts

Thick strained yogurt offers satisfying creaminess and protein. A drizzle of antioxidant-rich honey softens the yogurt’s tang without overwhelming sweetness. Walnuts contribute omega-3 fats and crunch, while cinnamon adds warmth. Assemble just before eating to keep the nuts crisp.

55. Roasted Beet & Orange Salad

Roasting beets concentrates their natural sugars, making them a sweet counterpoint to juicy citrus. Peppery arugula balances the flavors, while pistachios provide color and bite. A simple vinaigrette of olive oil and sherry vinegar ties everything together. Serve as a starter or alongside grilled proteins.

56. Grilled Vegetable Platter with Romesco

Grilling widens the flavor of summer vegetables, adding smoky notes that pair well with Romesco’s nutty, peppery punch. The sauce blends roasted red peppers, almonds, and smoked paprika into a spreadable dip. Offer whole-grain bread to scoop up every bit. Extras make an excellent sandwich filling the next day.

57. Mushroom & Barley Risotto

Pearl barley stands in for arborio rice, delivering extra fiber while still turning silky. Mushrooms bring umami depth that satisfies even meat-lovers. Stirring in a little grated Parmesan rounds out the flavors. Leftovers reheat surprisingly well; add a splash of broth to loosen the grains.

58. White Bean & Rosemary Dip

Pureed cannellini beans create a velvety base that pairs beautifully with fragrant rosemary and lemon zest. This dip comes together in minutes using a food processor. Serve it warm or room temperature with raw veggies or pita chips. It’s a lighter swap for cheese-laden spreads yet still feels indulgent.

59. Tomato & Feta Stuffed Zucchini Boats

Scooped-out zucchini halves act as vessels for a summery tomato and herb filling. Feta melts just enough to become creamy while keeping its signature tang. The dish works both as a main or a hearty side. A sprinkle of fresh oregano adds a final pop of flavor.

60. Harissa-Spiced Roasted Carrots with Yogurt

Sweet carrots take well to harissa’s gentle heat, turning slightly caramelized in a hot oven. Cooling yogurt underneath balances the spice and adds protein. A squeeze of lime just before serving brightens the dish. These carrots pair nicely with roasted chicken or lentil dishes.

61. Pomegranate & Walnut Chicken

This Persian-inspired stew gets its depth from ground walnuts simmered into a thick sauce. Pomegranate molasses adds sweet-tart complexity that clings to tender chicken thighs. Serve over brown basmati rice to capture every bit of sauce. The flavors grow richer the next day, making leftovers a treat.

62. Pasta e Ceci

This Roman classic balances comfort and convenience using pantry staples. Chickpeas join small pasta—often ditalini—in a lightly thickened tomato broth scented with rosemary. A drizzle of olive oil and grated Pecorino finish each bowl. It’s perfect for chilly evenings when you need dinner fast.

63. Arugula & Pear Salad with Walnuts

Peppery arugula pairs with sweet pears for a simple yet elegant salad. Toasted walnuts lend crunch and heart-healthy fats, while Parmesan adds savory depth. A quick vinaigrette of lemon juice and olive oil brings everything together. Enjoy alongside soup or as a light main topped with grilled chicken.

64. Hummus & Veggie Mezze Platter

Homemade or store-bought hummus becomes the centerpiece of an easy snack board. Fresh veggies and olives add color, texture, and Mediterranean flair. Toasted pita wedges keep things scoopable and satisfying. Assemble one for casual gatherings or quick lunches.

65. Spaghetti Aglio e Olio with Kale

This classic Italian pantry dish gets a nutrient boost from shredded kale. Thinly sliced garlic gently toasts in olive oil, lending mellow flavor without burning. Red pepper flakes add a hint of heat, while a squeeze of lemon brightens the greens. Dinner is ready in under 20 minutes.

66. Moroccan Chickpea Tagine

Cinnamon, cumin, and ginger perfume a tomato base studded with tender chickpeas and sweet dried apricots. Slow simmering allows the flavors to meld into a rich stew. Serve over fluffy couscous and garnish with fresh herbs. It’s a budget-friendly dish that feels festive.

67. Artichoke & Spinach Orzo

Orzo cooks quickly, absorbing a light broth until tender and risotto-like. Marinated artichoke hearts add briny brightness, while spinach wilts for extra greens. A touch of Parmesan and lemon zest finishes the dish. It works as a main or a versatile side.

68. Grilled Halloumi & Watermelon Salad

Salty halloumi develops a golden crust when grilled, contrasting beautifully with juicy watermelon. Fresh mint and a splash of lime juice keep flavors lively. Black olives introduce an unexpected savory note. Serve immediately while the cheese is still warm.

69. Mujadara (Lentils & Rice with Caramelized Onions)

Simple pantry ingredients transform into a deeply satisfying dish thanks to slow-cooked onions. The onions’ sweetness melds with earthy lentils and fragrant cumin-spiced rice. Mujadara is naturally vegan yet filling enough to serve as a main. A side of yogurt or salad rounds out the meal.

70. Tomato Basil Polenta

Soft polenta made with vegetable broth forms a soothing base for a quick stovetop tomato sauce. Fresh basil lends an unmistakable Mediterranean aroma. A grating of Pecorino ties everything together. Leftover polenta firms up and can be sliced and grilled the next day.

71. Roasted Sweet Potato & Red Pepper Soup

Roasting vegetables first deepens their sweetness and lends light smokiness. Blended with vegetable broth and a hint of cumin, the soup turns silky without cream. A spoonful of yogurt adds tang and protein. Serve with whole-grain bread for a cozy supper.

72. Mediterranean Turkey Meatballs in Tomato Sauce

Lean ground turkey meets grated zucchini, garlic, and oregano for moist, flavorful meatballs. Simmering them in tomato sauce locks in moisture and infuses extra taste. Serve over whole-wheat pasta or zucchini noodles. Freeze any extra meatballs for emergency dinners.

73. Stuffed Grape Leaves (Dolma)

Short-grain rice mixes with dill, mint, and pine nuts before being wrapped in tender vine leaves. A gentle simmer in lemon-scented broth cooks the filling and keeps the rolls moist. Serve them warm or chilled as part of a mezze spread. They’re great for make-ahead entertaining.

74. Greek Lemon-Oregano Potatoes

Parboiling potatoes briefly helps them develop crisp edges while staying fluffy inside. They bake in a mixture of olive oil, lemon juice, garlic, and oregano that forms a tangy glaze. These potatoes pair effortlessly with grilled meats or vegetable mains. Extra wedges reheat well in a hot oven.

75. Tuscan Bean & Kale Stew

Cannellini beans and lacinato kale simmer with diced tomatoes, carrots, and a hint of rosemary for a satisfying one-pot meal. A Parmesan rind added during cooking deepens the flavor without extra salt. Serve with toasted whole-grain bread rubbed with garlic. The stew tastes even better the following day.

76. Pistachio & Mint Bulgur Salad

Bulgur provides a quick-cooking canvas for sweet and savory add-ins like raisins and crunchy pistachios. Fresh mint and parsley keep things lively, while lemon juice brightens every bite. This salad travels well, making it picnic-perfect. Enjoy on its own or alongside grilled skewers.

77. Orange & Almond Olive Oil Cake

Extra-virgin olive oil lends this cake a moist crumb and subtle fruitiness that pairs beautifully with citrus. Ground almonds add richness while keeping the texture light. A simple dusting of powdered sugar lets the fresh orange flavor shine. Serve with coffee or a dollop of Greek yogurt for dessert.

Conclusion

I hope this collection has sparked your culinary creativity and given you the confidence to embrace this incredible way of eating. Remember, the Mediterranean diet is more than just a set of rules – it’s about savoring fresh, wholesome food, enjoying meals with loved ones, and appreciating the vibrant flavors of the region. With a little planning and these recipes as your guide, you’ll be well on your way to a healthier, happier you.