21 Mediterranean Diet Recipes (Quick & Easy)

Having trouble finding Mediterranean diet recipes for a full week’s menu? Check out these 21 quick and easy heart-healthy (and wallet-friendly) meals.

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Table of Contents
Breakfast
–Egg in a Hole Peppers & Salsa
–Caprese Avocado Toast
–Spinach & Feta Wrap
–Blueberry Muffins
–Tahini Apple Toast
–Mango Strawberry Smoothie
–Smoked Salmon Waffles
Lunch
–Chicken, Broccoli, Tomato, Quinoa Bowl
–Herb Portobello Turkey Burgers
–Spaghetti Squash Pasta
–Garlicky Greens with Harissa Yogurt
–Healthy Shrimp Scampi
–Mediterranean Tuna Salad
–Spicy Cauliflower Rice & Ground Turkey
Dinner
–Turkey Meatballs
–20 Minute White Bean Soup
–Grilled Balsamic Chicken with Olive Tapenade
–Coconut Cod Stew with Rice
–Tilapia Fish Tacos
–Creamy Butternut & Apple Soup
–Broiled Spanish Mackerel

Breakfast

Egg in a Hole Peppers & Salsa

Calories: 385 Fat: 19.5g Total Carbs: 14.2g
Net Carbs: 8.3g Fiber: 5.9g Protein: 15.1g

“Egg in a hole” traditionally involves cutting a hole in bread or toast and grilling an egg in the center on a skillet. Replacing the toast with bell pepper rings makes this recipe more Mediterranean diet friendly.

Eggs nestled in a ring of bell peppers makes a great Mediterranean diet breakfast.

Caprese Avocado Toast

Calories: 329 Fat: 12g Total Carbs: 25g
Net Carbs: 17g Fiber: 8g Protein: 12g

Refreshing basil on delicious, toasted bread is balanced with the acidity of tomato and balsamic glaze. Out of any of these Mediterranean diet recipes, this is a popular breakfast option because it has a great balance of flavors.

Mediterranean diet recipes can be as simple as a few toppings on toast!

Spinach & Feta Wrap

Calories: 154 Fat: 9g Total Carbs: 17g
Net Carbs: 12g Fiber: 5g Protein: 3g

Nothing’s faster than a wrap! Stuff with fresh arugula, mozzarella, avocado, and basil for a refreshing morning on-the-go Mediterranean breakfast.

Remember to use whole wheat options to boost the heart health value of any mediterranean diet recipe!

Blueberry Muffins

Calories: 204 Fat: 14.6g Total Carbs: 14.9g
Net Carbs: 12.9g Fiber: 52.9g Protein: 5.8g

Blueberries are packed with antioxidants, vitamins, and low in sugar. These muffins use blueberries and other low-carb options like almond and coconut flour for a healthy muffin Mediterranean diet recipe.

Almond flour and coconut flour are great low-carb Mediterranean diet options.

Tahini Apple Toast

Calories: 198 Fat: 8.6g Total Carbs: 26g
Net Carbs: 22g Fiber: 4g Protein: 7g

Tahini is a paste made from sesame seeds, making it a great way to incorporate more anti-inflammatory foods into your diet.

Tahini can also be used on salads, in smoothies, or other savory food options like chicken dishes.

Mango Strawberry Smoothie

Calories: 156 Fat: 1g Total Carbs: 33g
Net Carbs: 30g Fiber: 3g Protein: 7g

Though higher in carbs, this is a healthy option because it uses whole fruits, Greek yogurt, turmeric, and ginger which all support the Mediterranean diet.

Smoothies are fast, easy, and super nutritious.

Smoked Salmon Waffles

Calories: 320 Fat: 14g Total Carbs: 31g
Net Carbs: 30g Fiber: 1g Protein: 17g

These are savory waffles made from red onion, dill, flour, and milk (remember, dairy and white flour should be limited on the Mediterranean diet!) and topped with capers and salmon.

Savory waffles are a good opportunity to add vegetables and meat to your Mediterranean diet recipes.

Lunch

Chicken, Broccoli, Tomato Quinoa Bowl

Calories: 481 Fat: 23g Total Carbs: 45g
Net Carbs: 30g Fiber: 7g Protein: 24g

Quinoa is a great high protein choice to fill you up. Combined with roasted broccoli, tomato, and grilled chicken, this bowl is a lot of energy packed into one meal.

Quinoa is a complete protein also making it perfect for a high protein diet as well.

Herb Portobello Turkey Burgers

Calories: 340 Fat: 25g Total Carbs: 13.8g
Net Carbs: 9.4g Fiber: 4.4g Protein: 27.9g

Mediterranean diet recipes with a high amount of fat may sound bad, but they are usually good fats! This burger has 4 grams of saturated fat and is low in carbohydrates and sugar because it uses portobello mushrooms for buns instead of bread.

Replace bread altogether with a healthy portobello mushroom.

Spaghetti Squash Pasta

Calories: 260 Fat: 16g Total Carbs: 25g
Net Carbs: 18g Fiber: 7g Protein: 7g

Spaghetti made from shredded squash can satisfy those pasta cravings without packing too much of a caloric punch.

Squash and other vegetable noodles work great as a traditional pasta alternative in many Mediterranean diet recipes.

Garlicky Greens with Harissa Yogurt

Calories: 289 Fat: 7.2g Total Carbs: 24g
Net Carbs: 15g Fiber: 9g Protein: 23g

Leeks, broccoli, dill, and kale make up the “greens” part of this dish while garlic, lemon juice, and chili bring the flavorful garnish.

Yogurt and spices instead of salad dressing lower the carbs, sugar calories, and fat content of salads.

Healthy Shrimp Scampi

Calories: 378 Fat: 8g Total Carbs: 41g
Net Carbs: 35g Fiber: 6g Protein: 38g

Shrimp scamp is a buttery, garlicky lunch option that is easy to make in under an hour.

Ingredient substitutions work well with various dietary needs, like in this scampi recipe.

Mediterranean Tuna Salad

Calories: 361 Fat: 23g Total Carbs: 4g
Net Carbs: 3g Fiber: 1g Protein: 34g

This recipe doesn’t use mayonnaise, but it does have a tangy citrus lemon herb dressing and mixed with fresh veggies for a refreshing crunch.

Add more vegetables to your tuna salad to boost its nutritional value!

Spicy Cauliflower Rice & Ground Turkey

Calories: 443 Fat: 31g Total Carbs: 18g
Net Carbs: 11g Fiber: 7g Protein: 28g

Enjoy as a small side dish or chow down an entire bowl! Mediterranean diet recipes are elevated using the spices in this dish including turmeric, cumin, garlic, and paprika.