Our 20 Most Popular Mediterranean Diet Recipes Right Now (2024)

FAQs

What is the most popular Mediterranean dish? ›

There are always Mediterranean food classics like shawarma, falafel, tomato cucumber salad that goes with everything, and the simple but delicious Greek salad, but there are also many brand-new recipes with exciting modern twists that have quickly become some of the most loved recipes on the site.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

On the Mediterranean diet, all foods are included. So the good news is, if you love potatoes (who doesn't?!) then you can continue eating them on the Mediterranean diet. Try our Roasted Mediterranean Potatoes made with herbs, heart healthy oil, and vitamin C-rich lemon!

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.

Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

How many eggs a day on Mediterranean diet? ›

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Plentils Garlic and Parmesan Lentil Chips

These chips are made from lentils, a high-protein bean-like plant that is a big part of Mediterranean eating. For those avoiding gluten, this crunchy snack is gluten-free and is also free of dairy. For a heartier midday snack, try pairing them with hummus.

The Mediterranean diet is centered around whole grains, such as farro, millet, couscous and brown rice. With this eating style, you'll generally want to limit your intake of refined grains such as white pasta and white bread. When you're following the Mediterranean diet, red wine should be your chosen alcoholic drink.

Famous Mediterranean Dishes

Moussaka is a traditional dish from Greece made with eggplant, tomatoes, and ground meat. Other traditional dishes in Mediterranean cuisine include Italian pasta dishes like spaghetti carbonara, Greek dishes like gyro, Moroccan dishes like tajine, galician style octopus,etc.

Fresh tomatoes, olives, fish, lemon, feta, mint, za'atar, and more make their way into delectable dishes like stuffed grape leaves, moussaka, shish kebabs, and fattoush salad. Discover traditional Mediterranean food and riffs on the region's classic flavors with this collection of Mediterranean recipes.

The Mediterranean diet puts a higher focus on plant foods than many other diets. Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks. Meals may include small portions of fish, meat, or eggs. People often cook with olive oil and add herbs and spices for flavor.

In his 1949 book La Méditerranée, French historian Fernand Braudel (1902-1985) identified the Mediterranean “trinity” of olives, the grapevine, and wheat. Here, we'll explore the origins of each.