39 Mediterranean Recipes That Will Make You Feel Like You’re Eating By The Sea (2024)

Eat like you're by the sea from breakfast through dessert.

By Camille Lowder
39 Mediterranean Recipes That Will Make You Feel Like You’re Eating By The Sea (1)

We know it’s not always easy to travel as often as you’d like, but don't let wanderlust get you down! One of our great dreams is to visit the Mediterranean, home to many distinct cultures and cuisines replete with lots of seafood, fresh produce, simple preparations, and innovative flavor combinations. While we may not be able to travel to Greece or the Middle East right now, we can let our taste buds experience those different cultures from our own kitchen. Join us in getting inspired by these 39 incredible recipes for your own kitchen journey along the Mediterranean—we can practically taste the salt air already.

Officially, there are around 20 countries that make up the border along the Mediterranean Sea, including the western portion of the Middle East, southern Europe (Greece, Spain, France, and Italy), and North Africa (Tunisia, Egypt, Algeria). There are also some outlier countries that sometimes get included, like Portugal, that don’t actually touch the Mediterranean, since they’re also largely influenced by the food trends found there. All these countries bring distinct recipes and techniques to the Mediterranean table, so you can enjoy them pretty much for any meal, any day of the week.

Looking for easy recipes for simple weeknight dinners? Try our Mediterranean chicken, our French ratatouille, our Italian risotto, or our . Want something flavorful and filling for a healthy lunch? Check out our Greek orzo salad, our French Niçoise salad, our homemade falafels, or our gyro sandwiches (proof you can tuck anything into a homemade pita for a lunch you’ll look forward to all morning). Throwing a party and need some innovative snacks (that don’t take too much effort)? You’ve gotta turn to Mediterranean-inspired dips, like our Middle Eastern hummus (a classic!), Sicilian caponata (good on everything), Greek skordalia, or Levantine baba ghanoush. We’ve even included a couple of dessert recipes here, like our Turkish baklava, our Greek loukoumades, or our Sicilian pineapple and rum granita.

For more region-specific ideas, check out our favorite Asian recipes and Mexican dishes too.

1

Dolmas (Stuffed Grape Leaves)

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Traditionally stuffed with a meat and rice mixture, dolmas can also be made vegetarian (known as yalancı dolma, or “fake dolma”). Here we stick to rice with lots of herbs and spices, plus some currants for flavor and pine nuts for texture.

Get the Dolmas (Stuffed Grape Leaves) recipe.

2

Louokoumades

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These Greek donuts were given to Olympic winners in Ancient Greece. Too bad this isn’t a reward anymore! Now they're eaten around special occasion, but we say make these just for fun or to impress your guests at the next dinner party.

Get the Loukoumades recipe.

3

Mediterranean Chicken

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This one-pot recipe is the perfect way to spruce up chicken breasts with bright Mediterranean flavors without dirtying all the pots and pans in your kitchen. Serve this up with your favorite sides, like orzo or couscous, to soak up all the sauce.

Get the Mediterranean Chicken recipe.

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4

Greek Lemon Potatoes

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Greek lemon potatoes—aka patates lemonates—just might be the ideal way to make potatoes. Crispy yet tender, tangy and bright, these potatoes are the perfect pairing to countless dinner mains.

Get the Greek Lemon Potatoes recipe.

5

Garlicky Greek Chicken

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The best part of this herby, garlicky dream? Your sides and main will both be ready in under an hour, making this an ideal last-minute, filling dinner. We paired this one-pan meal with roasted zucchini and asparagus, but feel free to switch it up.

Get the Garlicky Greek Chicken recipe.

6

One-Pan Greek Chicken Drumsticks

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Drumsticks are the unsung hero of dinner in this easy-to-execute, one-pan, Greek-inspired chicken meal. A tasty sprinkle of tomatoes, Kalamata olives, and dill give the whole dish a fresh finish—think main and salad all in one!

Get the One-Pan Greek Chicken Drumsticks recipe.

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7

Greek Orzo Salad

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This easy, fresh recipe is filled with all of our favorite bright Mediterranean flavors and mix-ins, like sweet tomatoes, briny olives, cucumber, and tangy feta, but you can toss in any veggies, cheese and dressing you like.

Get the Greek Orzo Salad recipe.

8

One-Pot Shawarma Chicken & Orzo Skillet

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The flavors in this recipe take their cues from shawarma, the popular Levantine dish that features thin cuts of seasoned meat. The traditional street food is turned into a family-friendly meal where each bite of flavorful chicken is nicely balanced by the tomato-cucumber-feta salad and chewy orzo.

Get the .

9

Gyro Sandwiches

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Ticket for one to Greece please! What's that? Too expensive? Sigh. We'll have to settle for these epically tasty homemade sandwiches. Pronounced YEE-roh or ZHEE-roh (it rhymes with hero), gyro sandwiches are packed with delicious spiced lamb, crunchy fresh lettuce, tomatoes, and tangy herb-and-cucumber tzatziki sauce.

Get the Gyro Sandwiches recipe.

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10

Chicken Souvlaki

A classic Greek street food, souvlaki consists of tender pieces of marinated meat that have been skewered (in Greece “souvla” means skewer) and cooked on a grill. What results is a tender, flavorful main that’s perfect to be served alongside veggies for the easiest summer dinner or added to a salad for a healthy lunch.

Get the Chicken Souvlaki recipe.

11

Risotto

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There's nothing as creamy and decadent as Italian risotto. This easy rice dish is as comforting as it comes and isn't as intimidating as it seems—follow our tips for success, and trust us, each time you make it, it will get better and better!

Get the Risotto recipe.

12

Niçoise Salad

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According to food historians, the first Niçoise salad (from Nice, on France’s southeastern coast) contained only tomatoes, olive oil, and anchovies. Over the years, ingredients have been added and subtracted, so we figured we’d follow our stomachs and gather some of our favorites: crunchy cucumbers, tender boiled potatoes and green beans, briny black olives and capers, jammy boiled eggs, tuna, and a punch of salty umami a la anchovy fillets.

Get the Niçoise Salad recipe.

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13

Chicken Shawarma

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Shawarma refers to the Middle Eastern method cooking where thin slices of meat are stacked on a vertical rotating spit in front of a fire or other heat source. The outside meat is slowly cooked and then shaved off to serve. Our version varies a little by being baked in the oven but still mimics the traditional tender, juicy, and well-spiced meat.

Get the Chicken Shawarma recipe.

14

Mediterranean Chickpea Salad

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The lemon-parsley vinaigrette perfectly ties together all the Mediterranean-inspired ingredients here. Feel free to sub in or out your favorite ingredients, including adding some hard-boiled eggs or canned salmon to turn it into a full meal.

Get the Mediterranean Chickpea Salad recipe.

15

Halloumi Salad

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We think it's due time that halloumi, the brined Cypriot cheese, got its time in the spotlight. Besides the delightfully squeaky texture (where the cheese curd lovers at?) and the tangy, salty flavor, the high melting point is really what makes this cheese stand out—when heat is applied, it develops a delicious golden crust that is so delightful in this salad.

Get the Halloumi Salad recipe.

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16

Hummus

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Hummus is one of our favorite dips, made even better by how simple it is to make. Made from blending chickpeas, tahini, and a few other simple ingredients in a food processor, it’s the easiest last-minute appetizer or satisfying snack to throw together.

Get the Hummus recipe.

17

Baba Ghanoush

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We like our eggplant-based, Levantine baba ghanoush GARLICKY. If you don't, skip grating the raw clove in at the end. Without it, you'll have a more subtle (slightly sweet) garlic flavor that will still make everyone very, very happy. Accompanied by crudités and pita chips, you really can't go wrong.

Get the Baba Ghanoush recipe.

18

Pasta Alla Norma

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Pasta alla Norma is an easy Sicilian pasta dish with pan-fried eggplant, lots of ricotta salata, and a quick marinara sauce. The homemade sauce incorporates the oil that the eggplant is cooked in, which adds incredible flavor and mouthfeel.

Get the Pasta Alla Norma recipe.

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19

Shakshuka

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Originating in North Africa and now strongly associated with Israeli cuisine, shakshuka typically involves cooking eggs in a sauce of tomatoes and red peppers. Ours is mildly spicy, full of flavor, and has perfectly runny eggs.

Get the Shakshuka recipe.

20

Mediterranean Grilled Chicken Salad

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Cucumbers, tomato, feta, olives, and avocado combine to create a salad that may just be your go-to office lunch from here on out. Hot tip for taking this salad to go: Ditch the whisking and throw all the dressing ingredients into a jar or small container. Right before you eat, give the jar a good shake, and you will have a perfectly emulsified vinaigrette.

Get the Mediterranean Grilled Chicken Salad recipe.

39 Mediterranean Recipes That Will Make You Feel Like You’re Eating By The Sea (2024)

FAQs

What are the top 10 foods on a Mediterranean diet? ›

10 foods to add to your Mediterranean lifestyle
  • Extra virgin olive oil. ...
  • Walnuts. ...
  • Lentils. ...
  • Blueberries. ...
  • Wild salmon as a healthy animal protein. ...
  • Garlic for a reduced risk of cancer. ...
  • Oregano as an anti-inflammatory agent. ...
  • Mushrooms for a mental health boost.
Feb 3, 2022

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.

What is a typical Mediterranean meal? ›

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods.

Can you eat potatoes on a Mediterranean diet? ›

Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.

Can you eat eggs on a Mediterranean diet? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

What is the fastest way to lose weight on the Mediterranean diet? ›

If you want to lose weight following a Mediterranean diet here are my 5 tips that work.
  1. Eat your main meal early in the day. ...
  2. Eat vegetables as a main course cooked in olive oil. ...
  3. You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
  4. Consume the right amount of olive oil. ...
  5. Move.
Jan 17, 2024

What is a typical breakfast on the Mediterranean diet? ›

A typical breakfast on the Mediterranean diet includes fruits and/or vegetables, a good source of protein, and healthy fats. Don't wait until dinnertime to catch up on your healthy fruits and veggies. Instead, the Mediterranean diet incorporates fresh produce in meals and snacks throughout the day.

Are bananas ok on the Mediterranean diet? ›

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.

Can you eat cheese on a Mediterranean diet? ›

Cheese and yogurt are eaten regularly in the traditional Mediterranean diet, but in low to moderate amounts. The calcium in cheese and yogurt is important for bone and heart health. Low fat and nonfat dairy products ease concerns of adverse consequences of somewhat higher consumption of dairy products.

What is not allowed on a Mediterranean diet? ›

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

How many eggs per week on a 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.

What foods are eaten daily on a Mediterranean diet? ›

A Mediterranean-style diet is based on these foods: • vegetables • fruits • extra virgin olive oil • wholegrain breads and cereals • legumes or beans (e.g. chickpeas, kidney beans or lentils) • nuts and seeds • fish and seafood • onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)

Can I eat pickles on Mediterranean diet? ›

A variety of breads, fruits, olive oil and vegetables are used in the Mediterranean diet but flavor variety comes from the use of dried fruits, pickled vegetables, olives and spiced fish and meats.

Is mayonnaise allowed on a Mediterranean diet? ›

Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

Can you eat peanut butter on the Mediterranean diet? ›

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?

What is a typical Mediterranean breakfast? ›

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.

What are the 2 most recognized ingredients in Mediterranean diet? ›

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.

What do you have for breakfast on a Mediterranean diet? ›

The Mediterranean diet is an eating plan that emphasizes eating fruits, vegetables, whole grains, nuts, and seeds. If you're following the Mediterranean diet, you may want to try eating avocados and eggs for breakfast. You might also want to try eating Greek yogurt with fresh fruit and flax seed.

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