Plant-Based Mediterranean: 30 Vegetarian Recipes to Try

Creating authentic Mediterranean dishes can sometimes feel like you’ve hit a wall, especially if you’re following a meat-free diet and have to balance nutritional needs with the desire for traditional flavors and textures. Here are my top picks for vegetarian Mediterranean diet recipes perfect for meal prepping! This plant-based take on Mediterranean cuisine makes it even easier to enjoy delicious, nutritious meals that support your well-being.

Vegetarian Mediterranean Diet Recipes

The Mediterranean diet consistently ranks as one of the healthiest ways to eat, and for good reason. It emphasizes whole foods, healthy fats, and plenty of fruits and vegetables. However, limited knowledge of plant-based Mediterranean ingredients can often leave home cooks relying on the same bland meals day after day; while health goals and cravings for authentic Mediterranean flavors remain out of reach.

This comprehensive guide breaks down 30 carefully crafted recipes that solve these common challenges, providing you with clear instructions and time-saving tips to help you create delicious Mediterranean meals that happen to be vegetarian.

1. Mediterranean Shaved Asparagus Salad

Want to include a Mediterranean breakfast for a month of clean eating recipes? Shave asparagus into ribbons and toss with a lemon vinaigrette, crumbled feta cheese, and toasted pine nuts. Asparagus is a good source of vitamins K, C, A, and folate, contributing to bone health, immunity, and cell growth.

2. Savory Chickpea and Spinach Scramble

Do you need a breakfast recipe that reheats well and can be made in a large batch for the week? Sauté chickpeas, spinach, and your favorite veggies with turmeric and cumin for a savory breakfast. This savory dish is packed with protein, iron, and fiber to support healthy digestion and energy levels.

3. Avocado Toast With Everything Bagel Seasoning

Toast whole-grain bread, top with smashed avocado, and sprinkle with homemade everything bagel seasoning. Healthy fats from avocados support brain function and heart health. This creamy and crunchy dish is perfect for a quick and easy breakfast.

4. Overnight Oats With Figs and Walnuts

This is the ultimate make-ahead breakfast that you can just grab and go, especially for traveling. Combine rolled oats, almond milk, figs, and walnuts in a jar and let them soak overnight. This creamy, nutty, and naturally sweet breakfast bowl provides sustained energy from complex carbohydrates and healthy fats for improved concentration.

5. Lemon Poppy Seed Muffins

Combine flour, Greek yogurt, poppy seeds, and lemon zest to bake these zesty muffins. This grab-and-go Mediterranean breakfast recipe is tangy and sweet with a delightful poppy seed crunch. What’s more, poppy seeds contain protein and fiber, letting these muffins provide sustained energy.

6. Mediterranean Quinoa Salad

Combine cooked quinoa, cucumbers, tomatoes, olives, and a lemon vinaigrette. This light and refreshing salad provides a complete protein with quinoa and healthy fats from olives for satiety and heart health. It’s also a beginner-friendly recipe as the ingredients hold up well for several days in the fridge.

7. Sheet Pan Gnocchi With Roasted Vegetables

Sheet pan meal prep recipes are perfect for beginners because they take away the stress of following. For this quick and easy recipe, toss gnocchi with your favorite vegetables (like bell peppers, zucchini, and onions) and roast them on a sheet pan. It’s a hearty and satisfying dish with various textures.

8. Hummus and Veggie Wraps

Do you need a quick and easy lunch on the go? Spread hummus on whole-wheat tortillas and fill with your favorite vegetables like bell peppers, carrots, and spinach. You can assemble the wraps ahead of time, freeze them, and reheat them whenever needed.

9. White Bean and Kale Salad With Lemon Vinaigrette

Looking for clean eating recipes with no meat? Toss cannellini beans, kale, and a zesty lemon vinaigrette. This hearty salad with a tangy dressing provides plant-based protein, iron, and vitamin K for bone health.

10. Roasted Vegetable and Chickpea Buddha Bowls

Roast your favorite vegetables and serve them over a bed of chickpeas. I usually roast a big batch of veggies on the weekend and assemble the bowls throughout the week, especially on busy weeknights. It’s a satisfying and colorful dish packed with antioxidants for immunity.

11. Falafel Pitas With Tahini Sauce

Do you need a delicious and portable lunch for fieldwork? Fill pitas with homemade falafel, hummus, tahini sauce, and fresh vegetables. This creamy dish is a good source of plant-based protein and fiber, promoting gut health and satiety.

12. Greek Briam

Toss eggplant, potatoes, zucchini, tomatoes, and onions with olive oil, herbs, and garlic, then bake until tender. The baked summer vegetables are rich in antioxidants and fiber, helping you reduce inflammation. I like to prepare this Mediterranean recipe as a light dinner, side dish, or as a potluck contribution.

13. Orzo Pasta Salad With Roasted Vegetables

Combine orzo pasta, roasted vegetables, and a lemon vinaigrette. The vegetables provide complex carbohydrates for energy and a variety of vitamins and minerals. This salad is best served cold, making it perfect for a summer picnic or light lunch.

14. Zucchini Noodles With Pesto and Cherry Tomatoes

Spiralize zucchini into noodles and toss them with pesto and cherry tomatoes. This flavorful Mediterranean dish is a low-carb and gluten-free option that’s packed with nutrients. It’s perfect for a light lunch or dinner.

15. Farro Salad With Grapes and Walnuts

One cup of farro contains 7 grams each of protein and fiber, which promote gut health and satiety. To eat this sweet and tangy salad, simply combine cooked farro, grapes, walnuts, and a balsamic vinaigrette. This salad holds up well in the fridge, making it perfect for meal prepping.

16. Vegetarian Moussaka

This Greek dish features layers of eggplant, potatoes, and a lentil-based meat sauce topped with a creamy béchamel sauce. This comforting dinner recipe is a good source of fiber and plant-based protein, promoting gut health and satiety. It’s also a flavorful dish with a creamy topping.

17. Roasted Cauliflower Soup

Cauliflower is a good source of folate, which supports cell growth, especially during pregnancy. For this Mediterranean meal, roast cauliflower florets until tender and then blend them into a creamy soup with vegetable broth and your favorite seasonings. I like to prepare this creamy and comforting soup on cold nights.

18. Stuffed Bell Peppers With Quinoa and Vegetables

Stuff bell peppers with a mixture of quinoa, vegetables, and herbs, then bake. The protein and fiber from the bell peppers contribute to good digestive health. This vegetarian recipe is a colorful and flavorful dish that you can bring to picnics and potlucks.

19.  Lentil Shepherd’s Pie With Sweet Potato Topping

Looking for quick meal preps you can make in under one hour? This vegetarian twist only requires you to top a lentil filling with a creamy sweet potato mash and bake. Perfect for a cozy dinner on a cold night, this comforting Mediterranean dish is a good source of fiber, plant-based protein, and vitamin A.

20. Spinach and Artichoke Dip Pasta

Cook pasta and toss it with a creamy spinach and artichoke dip sauce. This Mediterranean meal is a good source of calcium and vitamin K from the spinach and artichoke hearts. Best for a quick and easy weeknight dinner, it’s a creamy and flavorful pasta dish with a hint of tanginess.

21. Grilled Halloumi With Roasted Vegetables

Grill halloumi cheese and serve it with your favorite roasted vegetables like zucchini, bell peppers, and onions. Ideal for quick and easy summer dinners, this Mediterranean recipe gives a salty and tangy flavor. Aside from that, halloumi is a good source of protein and calcium for bone health.

22. Black Bean Burgers With Avocado Crema

Here’s a healthy and delicious alternative to traditional burgers. Form patties from a mixture of black beans, quinoa, and spices, cook, and top with avocado crema. This Mediterranean recipe is a good source of plant-based protein and fiber to support gut health and satiety.

23. Vegetable Paella

Do you need a plant-based meal with a Mediterranean flavor for a special occasion or a weekend dinner? Combine rice, vegetables, and saffron in a large pan and cook until the rice is tender and the flavors meld. It’s a flavorful and colorful meal that provides complex carbohydrates and vitamins for an energy boost.

24. Roasted Eggplant With Tomato and Basil

Eggplant is a good source of fiber that can help with digestion and prevent constipation. For a quick and easy lunch or dinner, roast eggplant slices and top them with a fresh tomato and basil sauce. I typically roast eggplant ahead of time (during meal prep Sundays), then make the sauce whenever I’m ready to eat.

25. Freekeh Vegetable Soup

Freekeh is a high-fiber whole grain packed with protein and prebiotics for promoting gut health and managing blood sugar. This soup has a deeply satisfying, earthy flavor with a slightly chewy texture from the freekeh. To achieve this, sauté your favorite vegetables (like carrots, celery, and onions), add freekeh and broth, then simmer until the freekeh is tender.

26. Baba Ghanoush

This Mediterranean side dish recipe is a creamy and flavorful dip with a smoky eggplant flavor. Blend roasted eggplant, tahini, lemon juice, and garlic into a dip. Collectively, these ingredients are good sources of fiber and healthy fats for promoting gut health and satiety.

27. Tabbouleh

This is one of the most popular Mediterranean diet sides because of its lemony herb flavor. Another advantage is that it uses fiber-packed bulgur wheat, which aids gut health and weight loss. Simply combine bulgur wheat, parsley, mint, tomatoes, and a lemon vinaigrette.

28. Dolmas

Wrap a mixture of rice, herbs, and spices in grape leaves and simmer until tender. Also known as Stuffed Grape Leaves, this Meditteranean recipe is a flavorful and unique appetizer with a tangy flavor. It’s also a good source of fiber and vitamins, promoting gut health.

29. Mediterranean Pumpkin Crème Brulee

Combine pumpkin puree with cream, spices, and eggs, bake in ramekins in a water bath, then chill and caramelize the sugar topping with a torch. Pumpkin offers beta-carotene for eye health and immunity. This dessert offers the classic rich and creamy custard base of crème brulee infused with the warm spices of pumpkin pie, finished with a satisfying crackle of caramelized sugar.

30. Ginger-Turmeric Barley Pudding

Cook pearl barley with plant-based milk, ginger, and turmeric until creamy, then sweeten with maple syrup or dates. This pudding provides warming spices with anti-inflammatory properties, fiber for digestion, and sustained energy from the barley. It has a creamy, comforting texture with a subtle sweetness and the earthy warmth of ginger and turmeric.

Conclusion

With these 30 Mediterranean diet recipes for a vegetarian lifestyle, you’ll discover appetizing flavors that nourish your body while honoring the time-tested traditions of Mediterranean cuisine. Start your journey toward healthier, more satisfying meals today using more of my Mediterranean plant-based recipe.