When you hear the word “diet,” you may think of calorie counting, food restrictions and way too many dry chicken breasts. But the Mediterranean diet is the antithesis of this, being that it’s all about centering nutritious foods without taking any off the table. Here are 65 quick (and extremely tasty) Mediterranean diet dinner recipes—like one skillet sun-dried tomato chicken, sesame-ginger salmon and pasta e fagioli—to cook for your next meal. (Did we mention they’re easy enough to prepare on weeknights?)
65 Mediterranean Diet Dinner Recipes You Can Make in No Time
Diet dinners never tasted so good.
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Published Nov 24, 2023
Photo: Liz Andrew/Styling: Erin McDowell
What Is the Mediterranean Diet?
As you might have figured, the Mediterranean diet focuses on foods found in the Mediterranean. (In case you haven’t looked at a map since high school, that includes places like Greece, Italy, Israel and the Middle East.) Nothing is off the table: We’re talking chickpeas, quinoa, feta cheese, grapes, olive oil, Greek yogurt, fish and the like.
If you’re wondering if it’d work for you, Dr. Felicia Stoler, DCN, a registered dietician, nutritionist and exercise physiologist, says everyone is an ideal candidate for the Mediterranean diet. “It’s awesome because it really doesn’t exclude any food groups. At its core, it’s my favorite [diet plan]: It’s plant-based, includes animal-sourced protein, seafood and dairy in small quantities, [as well as] grains, legumes, nuts, seeds, fruits, veggies, olive oil...and wine!” You can even savor nightly dessert (think treats like baked pears, frozen yogurt, chocolate mousse and olive oil cake). That said, the Mediterranean diet is particularly great for people with heart disease, high blood pressure, depression and dementia, according to the Harvard T.H. Chan School of Public Health.
Like any diet, you’ll be happier with the results if you pair your meal plan with daily physical activity. “Stay active—move, dance, garden [and] clean,” advises Stoler. She also notes that socializing and conviviality can also contribute to you feeling your best: “As we’ve seen during [the pandemic], social interactions and friendships are incredibly important for human health.”
65 Mediterranean Diet Dinner Recipes
1. Garlicky Spinach and Chickpea Soup with Lemon and Pecorino Romano
- Time Commitment: 50 minutes
- Why I Love It: vegetarian, vegan (optional), beginner-friendly
For all its rich flavor, you'll hardly believe it comes together with mostly pantry staples, like canned chickpeas and store-bought broth. Onions, fresh garlic, spices and fresh lemon juice are crucial for boosting the soup's flavor. Serve with fresh bread to sop up the broth.
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, vegan, gluten free
Oh hello, delicious and nutritious 20-minute dinner. For what it’s worth, you could also wrap the filling in flour tortillas for burritos, or pan-fry it into quesadillas with melted Monterey Jack cheese.
3. Chickpea Caesar Salad with a Cheater’s Dressing
- Time Commitment: 45 minutes
- Why I Love It: make ahead, beginner-friendly, kid-friendly
This twist on the classic includes roasted chickpeas for a boost of protein, plus a magical dressing that skips the raw egg and anchovies. (The secret is store-bought mayo…use an olive oil-based kind for maximum Mediterranean vibes.) The croutons are a great way to use up stale bread to boot.
4. Marinated White Bean and Tomato Salad
- Time Commitment: 1 hour and 5 minutes
- Why I Love It: vegan, gluten free, high protein, <10 ingredients
This might be our ideal side dish: It requires less than ten ingredients, can be made in advance and easily doubled for a crowd, plus it’s vegetarian and gluten free. One crucial step is to salt your tomatoes, which helps intensify their flavor.
5. Crispy Chickpeas and Scallops with Garlic-Harissa Oil
- Time Commitment: 25 minutes
- Why I Love It: gluten free, high protein, <10 ingredients, <30 minutes
Scallops are easier to cook than most people assume. Even better, they’re packed with lean protein. Add frizzled chickpeas and spicy harissa oil and you’re in for a treat. Just make sure to thoroughly dry the shellfish before searing for a caramelized crust.
6. Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce
- Time Commitment: 20 minutes
- Why I Love It: gluten free, high protein, vegetarian, <30 minutes
It’s low in carbs, high in protein and totally satisfying. The secret to perfectly cooked quinoa? Make it in a rice cooker. Thank us later, friend.
7. Baked Chicken and Ricotta Meatballs
- Time Commitment: 35 minutes
- Why I Love It: gluten free, high protein, kid-friendly
To form the meatballs, you'll want to roll the meat into loose rounds instead of packing them tightly. If you end up with leftover meatballs, warm them in broth and toss in some greens at the end for a quick soup.
8. Mediterranean Couscous with Tuna and Pepperoncini
- Time Commitment: 15 minutes
- Why I Love It: make ahead, high protein, <30 minutes
We love when dinner is ready and on the table in just 15 minutes, especially when it only requires minimal cooking. Even though you could use any grain, couscous is an easy-to-make, deliciously fluffy option.
9. Winter One-Pan Chicken and Veggies
- Time Commitment: 30 minutes
- Why I Love It: gluten free, high protein, one pan
This colorful dish is easy to prepare and clean up, so it’s perfect for any busy night of the week. Sub the chicken breast for white beans or chickpeas if you're cooking for a plant-based crowd.
10. Skillet Greek Sun-Dried Tomato Chicken and Farro
- Time Commitment: 55 minutes
- Why I Love It: gluten free, high protein, one pan
Chicken seasoned with fresh oregano, dill, garlic, lemon and paprika is pan-seared and cooked with farro, sun-dried tomatoes and olives. Top it off with feta, dill and pine nuts for a salty, herbaceous flavor profile.
11. Lemon Salmon with Garlic and Thyme
- Time Commitment: 25 minutes
- Why I Love It: gluten free, <10 ingredients, high protein, one pan
Yes, it’s simple—but not short on flavor (and you hardly have to do anything to make it). Also, the recipe can easily be scaled up or down, depending on how many people you're cooking for.
12. Chickpea Vegetable Coconut Curry
- Time Commitment: 30 minutes
- Why I Love It: vegan, gluten free, high protein, one pan
The best thing about this dish is that it can double as a fridge clean-out. Swap broccoli for cauliflower, snap peas for bell pepper, green curry paste for red and so on. Pair the curry with some whole-grain pita for dipping.
13. Kale Salad with Crispy Chickpeas
- Time Commitment: 1 hour
- Why I Love It: beginner-friendly, gluten free, high protein
This one is ideal for when you're in need of a simple, quick side that adds a punch of greens to the meal. Forgo the Parmesan and anchovies for a vegan-friendly salad, or leave them in for a more traditional dressing.
14. Sweet Potato Noodles with Almond Sauce
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, beginner-friendly, gluten-free, high protein, vegan
Step aside zoodles: Swoodles (aka sweet potato noodles) may be our new favorite pasta alternative. Using a spiralizer to make them is easiest, but if you don't have one, a cheese grater or vegetable peeler will suffice. (Or better yet, buy store-bought.)
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes, beginner-friendly, gluten-free, vegetarian
This classic dish is wonderfully simple and ready in no time with a Mediterranean diet twist, courtesy of olives and feta. Though most wedge salads load up on blue cheese and bacon, this is a lighter version made with vinegar and olive oil.
16. Blistered Green Beans with Tomatoes
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes, beginner-friendly, gluten free, vegan
You eat veggies every day, but you’ve never had them like this before. Cook the green beans over high heat to blister the skin while keeping their bright green color and crunch in tact. Swap walnuts for almonds if they aren't your cup of tea.
17. Five-Ingredient Lemon Chicken with Asparagus
- Time Commitment: 20 minutes
- Why I Love It: <10 ingredients, beginner-friendly, gluten free
It’s practically exploding with flavor, but you’d never guess it takes 20 minutes to make. Making the honey butter is simple—just melt the butter and honey in the hot pan after caramelizing the lemons, then pour it over the chicken.
18. Baked Sesame-Ginger Salmon in Parchment
- Time Commitment: 30 minutes
- Why I Love It: beginner-friendly, gluten free, one bowl
Because the fish is baked in parchment parcels, there are no pans to scrub. Serve the salmon with roasted potatoes, rice or farro for a starchy side, or greens if you want to cut down on carbs.
19. Panzanella Salad
- Time Commitment: 10 minutes
- Why I Love It: beginner-friendly, vegetarian, one bowl, <30 minutes
Behold: a light-yet-satisfying Mediterranean side that won’t take you all day to make. You're even encouraged to hand mix, which means you won't have to dirty any additional utensils.
- Time Commitment: 45 minutes
- Why I Love It: kid-friendly, beginner-friendly, one pot
Making stew doesn't have to mean spending hours in the kitchen. This recipe comes together in less than an hour. If you want to make the dish gluten free, sub wheat pasta for chickpea or black bean pasta.
21. Quinoa and Vegetable-Stuffed Portobello Mushrooms
- Time Commitment: 30 minutes
- Why I Love It: vegan, gluten free, beginner-friendly
The entire meal is vegan and gluten free, but chimichurri sauce is what really steals our heart. If you feel like it, you can cook the shrooms on the grill (or a grill pan) instead of in the oven for a drool-worthy char.
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, vegan, gluten free, no cook
This photo-worthy dish is only one of the many amazing things zucchini can do. Make these zoodles in lieu of a boring salad—trust us, your picky kids might just prefer it.
23. Cauliflower Steaks with Lemon-Herb Sauce
- Time Commitment: 45 minutes
- Why I Love It: vegan, gluten free, make ahead
This is an easy side dish for vegetarian, vegan and gluten-free foodies. Simply slice the cauli into thick pieces, slather them with olive oil and smoked paprika and sear on the stove before drizzling them with the lemon-herb sauce. Serve with steamed wild rice or farro.
24. Kamut and Sour Cherry Meze
- Time Commitment: 1 hour
- Why I Love It: vegetarian, make ahead, kid-friendly
Kamut is an ancient grain with a sweet, nutty flavor and al dente texture. It adds layers of flavor and texture to any dish, including this one. For a gluten-free version, sub rice, quinoa, millet or buckwheat.
25. Broccoli Rabe and Burrata with Lemon
- Time Commitment: 10 minutes
- Why I Love It: <30 minutes, vegetarian, make ahead, <10 ingredients
Say hello to a new veggie side dish to add to your rotation. (If we’re being honest, you had us at “burrata.”) Bitter broccoli rabe is made flavorful and tender through blanching, sautéing with olive oil and sprinkling with garlic and crushed red pepper flakes.
26. Mediterranean Baked Sweet Potatoes
- Time Commitment: 30 minutes
- Why I Love It: vegan, gluten free, kid-friendly
It’s basically all of our favorite foods—sweet potatoes, chickpeas and tahini—in one dish. The chili-garlic sauce is optional but we can't imagine why you'd skip it. Trust.
27. Honey-Lime Chicken and Veggies in Foil
- Time Commitment: 30 minutes
- Why I Love It: gluten-free, kid-friendly, beginner-friendly, high protein
Zero clean-up and tons of protein? We’re in. You can easily cook the chicken on a grill pan over high heat, but we love the flavor of cooking over an open flame, so we strongly suggest using the grill if the weather permits.
28. Grilled Caprese Skewers with Halloumi and Sourdough
- Time Commitment: 1 hour and 30 minutes
- Why I Love It: vegetarian, kid-friendly, beginner-friendly, crowd-pleaser
It’s cheese, fun to eat and, best of all, it’s ready in under an hour. Hallomi and sourdough pack a tangy punch in every bite. But most importantly, they both grill marvelously.
- Time Commitment: 30 minutes
- Why I Love It: vegan, high protein, beginner-friendly
Bring on the black beans. This 30-minute meal is basically a giant bowl of guac masquerading as a salad. Make it even quicker and easier by using leftover quinoa instead of making it fresh, if you have any.
30. Tomato-Poached Cod with Fresh Herbs
- Time Commitment: 30 minutes
- Why I Love It: vegan, high protein, beginner-friendly
This dish comes together in 25 minutes and is definitely easy enough to make on a weeknight. (Looks totally fancy though, right?) Pro tip: Salt the cod generously on all sides and let it sit while you prep the other ingredients, so it keeps its shape better while it cooks.
31. Sweet Potato Enchilada Stir Fry
- Time Commitment: 30 minutes
- Why I Love It: vegan, gluten free, beginner-friendly
OK, this one’s Mexican-inspired by way of the Mediterranean, but it’s still on your diet. Again, a spiralizer will make things a breeze but there are alternative tools if you want to make your sweet potato noods by hand.
32. One-Pot Greek Oregano Chicken and Orzo with Tomatoes in Garlic Oil
- Time Commitment: 30 minutes
- Why I Love It: high protein, beginner-friendly, kid-friendly
It’s giving “winner, winner, chicken dinner” a whole new meaning. Orzo is just as simple to make as any other pasta shape, but something about it gives the dish an elegant edge. Go ham with the feta, if you feel so inclined.
33. Slow Cooker Pasta e Fagioli Soup
- Time Commitment: 30 minutes
- Why I Love It: slow cooker recipe, vegetarian, beginner-friendly, kid-friendly
Newsflash: All you have to do is bust out your Crockpot for a trip to the Tuscan countryside. Even though you can add regular shredded Parm, tossing in a Parmesan rind really makes a difference. Nonna would be so proud.
34. Corn and Tomato Salad with Feta and Lime
- Time Commitment: 20 minutes
- Why I Love It: one pan, vegetarian, beginner-friendly, kid-friendly, <30 minutes
We paired two of our favorite summery vegetables into one delicious side dish. The best part is you can serve it warm, at room temperature or cold, meaning you can totally make it ahead of time to suit your schedule.
35. Roasted Brussels Sprouts Quinoa
- Time Commitment: 30 minutes
- Why I Love It: vegan (optional), beginner-friendly, kid-friendly, gluten free
Dinner just got easier (and more colorful). Even though the recipe calls for chicken stock, veggie is more than acceptable if you're serving vegetarians. Psst: The quinoa is preparede in the microwave. How’s that for convenient?
- Time Commitment: 30 minutes
- Why I Love It: vegan, beginner-friendly, gluten-free
We’ll take extra garlic-dill dressing, please and thanks. And you can totally use store-bought hummus, but making homemade hummus is ideal. (Don't worry, it's super simple.)
- Time Commitment: 45 minutes
- Why I Love It: vegetarian, beginner-friendly, gluten free
If you’re tired of quinoa as a base, it’s time to try millet. It’s gluten free, cooks quickly and goes with just about everything. While the recipe uses cherry tomatoes and fresh herbs, you can easily swap in any seasonal veggie you'd like (or whatever you forgot about in your fridge).
38. Shrimp with Cauliflower “Grits” and Arugula
- Time Commitment: 30 minutes
- Why I Love It: high protein, special occasion-worthy, gluten free
When it comes to veggies included in the Mediterranean diet, cauliflower is a standout. The peppery, sharp arugula also adds some color, while the shrimp offer much-welcomed kick.
39. Greek Chicken with Feta and Kalamata Olives
- Time Commitment: 1 hour and 25 minutes
- Why I Love It: high protein, one pan, gluten free
Sheet pan meals are an easy sell: Simply toss everything together, bake and you'll only be left with one dirty dish to clean. Serve this gem with an easy green salad for extra veggies.
40. Lamb Meatball and Escarole Soup
- Time Commitment: 45 minutes
- Why I Love It: gluten free, crowd-pleaser, make ahead
What’s more feel-good than a steaming pot of soup with itty-bitty meatballs? Because not everyone likes escarole, the recipe notes that you can swap it for Swiss chard, collards or beet greens instead.
41. Instant Pot Harissa Bean Stew
- Time Commitment: 1 hour and 15 minutes
- Why I Love It: vegan, gluten free, crowd-pleaser, Instant Pot recipe
This harissa bean stew starts with dried beans yet only takes an hour to make, thanks to your pressure cooker. Harissa is a spicy chile paste native to the Maghreb. You can buy it premade, but this recipe teaches you how to make it yourself.
42. Easy Three-Cup Chicken with Zucchini
- Time Commitment: 30 minutes
- Why I Love It: gluten free, crowd pleaser, <10 ingredients
With less than ten ingredients, this protein-packed meal is about to enter your weekly rotation for good. Serve the chicken over a bed of rice, cauliflower rice for low-carb dieters or on its own.
43. Pan-Fried Cod with Orange and Swiss Chard
- Time Commitment: 30 minutes
- Why I Love It: high protein, gluten free, dairy free
Cooking seafood doesn’t get any easier than this one-pan wonder. Spice lovers should load up on the cayenne, since the recipe only calls for half a teaspoon.
44. Creamy Mediterranean Chicken
- Time Commitment: 25 minutes
- Why I Love It: high protein, gluten free, <30 minutes
There’s only one skillet necessary for this comforting chicken dish. Swap the half-and-half for coconut yogurt and full-fat coconut milk to keep things creamy and decadent but gluten free.
- Time Commitment: 15 minutes
- Why I Love It: high protein, gluten free, <30 minutes, no cook
It’s the most colorful salad we ever did see—and the most flavorful too. (Thanks again, olives and feta.) Though the recipe calls for frozen artichoke, the marinated, jarred kind works too.
46. Crispy Za’atar Chicken and Cauliflower
- Time Commitment: 55 minutes
- Why I Love It: gluten free, make ahead, special occasion-worthy
Serve it with brown rice, warm chickpeas or some roasted sweet potatoes. To get your dinner on the table even faster, the chicken can be seasoned the night before and stored in a resealable plastic bag in the refrigerator until you're ready to cook.
- Time Commitment: 55 minutes
- Why I Love It: vegetarian, make ahead, special occasion-worthy, beginner-friendly
Here’s proof that vegetable soup can be just as hearty and soul-soothing as any meat-based one. Recipe creator Adeena Sussman says you can make it even more substantial by loading up on the freekeh for a porridge-like texture.
48. Pasta alla Norma
- Time Commitment: 55 minutes
- Why I Love It: vegetarian, beginner-friendly, kid-friendly
While you can’t hop an impromptu flight to Italy, you can channel your inner nonna with a heaping plate of veggie-packed pasta. The recipe calls for ricotta salata (a type of pressed, aged ricotta cheese), but feel free to sub pecorino.
49. Joanna Gaines’s Weeknight Salmon
- Time Commitment: 40 minutes
- Why I Love It: special occasion-worthy, beginner-friendly, gluten free
This takes 40 minutes from start to finish and tastes like an herby, lemony dream. (Plus, just *look* at those crispy potatoes.) If you have leftovers, store them in an airtight container in the refrigerator for up to three days.
50. Chicken Meatballs with Greek Yogurt & Quinoa
- Time Commitment: 45 minutes
- Why I Love It: kid-friendly, beginner-friendly, gluten free, crowd-pleaser
So many delicious elements, yet they're all ready to devour in less than 45 minutes. To efficiently tackle each element, start by making the herbed Greek yogurt (which can chill in the fridge), then get the quinoa boiling, make the meatballs and cook the green beans about five minutes before everything's done.
51. Roasted Sweet Potatoes with Chickpeas and Yogurt
- Time Commitment: 1 hour
- Why I Love It: vegetarian, kid-friendly, beginner-friendly, gluten-free
It’s low-fuss, requires minimal prep and is drenched in yogurt sauce—who could say no to that? Pro tip: Caramelize the spuds by forgoing a lining on the tray to give them more direct contact with the pan and to evaporate their water content more efficiently.
52. Greek Chicken and Rice Skillet
- Time Commitment: 40 minutes
- Why I Love It: high protein, gluten free, kid-friendly, crowd-pleaser
This Greek chicken and rice skillet is the ultimate trifecta: It's easy, gorgeous and so delicious. Feel free to add extra garlic to the rice—a few spare cloves never hurt.
53. Honey Tahini Salmon with Chickpeas and Couscous
- Time Commitment: 25 minutes
- Why I Love It: high protein, <30 minutes, one pan, crowd-pleaser
Minimal prep, modest cooking time and almost no cleanup for the chef. You can serve it with a side of Greek yogurt, but if you want something dairy-free, opt for coconut yogurt. Regardless, you'll be drooling at first bite.
54. Pasta Puttanesca
- Time Commitment: 15 minutes
- Why I Love It: high protein, <30 minutes, dairy free
It’s about time you make tinned fish a pantry staple. (After all, it's one of the hottest food trends of the year.) Try to find tuna that's pole-and-line caught and MSC-certified.
- Time Commitment: 25 minutes
- Why I Love It: high protein, kid-friendly, dairy free, <30 minutes
Just add tortillas and extra guac and you'll be good to go. If you want to make the fajitas gluten-free, use corn tortillas, serve them atop a green salad or turn them into burrito bowls with brown rice.
56. Fall Roasted Vegetable and Lentil Salad with Pine Nut Cream
- Time Commitment: 45 minutes
- Why I Love It: vegan, high protein, make ahead
You’ll want to make a double batch of the dairy-free pine nut cream—it’s that good. You can use it to drizzle over other salads, to serve with eggs and even as a dip for crudités.
57. Sheet Pan Curried Butternut Squash Soup
- Time Commitment: 1 hour
- Why I Love It: vegan (optional), gluten free, make ahead
Just roast the produce on a sheet pan, puree it all in a velvety soup and serve. Crown your bowl with whatever you'd like—a crunchy seed brittle, croutons or cheese are all fair game.
58. Malibu Farm’s Vegan Chop Salad
- Time Commitment: 1 hour and 50 minutes
- Why I Love It: vegan, gluten free, make ahead
The more toppings (and colors), the better. Feel free to swap in whatever leftover vegetables you have on hand—roasted sweet potatoes or carrots in lieu of squash, pickled jicama rather than beets or whatever else you're feeling.
59. Salmon with Pesto and Blistered Tomatoes
- Time Commitment: 1 hour and 50 minutes
- Why I Love It: <10 ingredients, gluten free, high protein
Psst: This elegant dish only calls for five ingredients. If you're not a fan of salmon, you can sub cod or halibut. Whatever you use, just be extra generous with the pesto.
60. Carrot, Fennel and Miso Soup
- Time Commitment: 1 hour and 50 minutes
- Why I Love It: vegan, crowd-pleaser, make ahead
By roasting the vegetables beforehand, you’ll unlock so much more flavor than if you cooked them in broth alone. The produce should have a slightly caramelized color to give the soup plenty of complex, comforting depth.
61. Greek Turkey Burgers with Tzatziki Sauce
- Time Commitment: 1 hour and 10 minutes
- Why I Love It: high protein, make ahead, kid-friendly
Turkey is leaner and a bit drier than beef, so the tzatziki is a must. Add any other toppings you like—tomatoes, pickles and mustard are all fair, but we're partial to red onions and lettuce.
62. Greek Lemon Chicken Skewers with Tzatziki Sauce
- Time Commitment: 1 hour and 30 minutes
- Why I Love It: high protein, gluten free, crowd-pleaser, make ahead
Everything's better cooked on a stick. Serve these skewers with white wine, a salad and warm pita. (Oh, and leave out extra tzatziki for your guests to serve themselves—it's going to be popular.)
63. White Shakshuka with Roasted Crispy Eggplant
- Time Commitment: 1 hour and 15 minutes
- Why I Love It: vegetarian, high protein, gluten free
While shakshuka is often tomato- or herb-based, but this one is dairy-based. While the baked egg dish cooks, the eggplant turns uber-crispy, almost emulating veggie croutons. Ingenious, if you ask us.
64. Greek Moussaka
- Time Commitment: 1 hour and 10 minutes
- Why I Love It: special occasion-worthy, crowd-pleaser, make ahead
Sometimes called Greek lasagna, this dish is a total crowd-pleaser. It's traditionally made with grated kefalotiri cheese, but you can totally sub for pecorino in a pinch.
65. Soft Polenta and Mushroom Bowls
- Time Commitment: 55 minutes
- Why I Love It: vegetarian, gluten free, make ahead
The savoriness of the mushrooms will make everyone forget that this is a totally meatless dish. While you can use store-bought pesto, you can also very easily make your own.
