By now you’ve probably heard about the link between foods eaten around the Mediterranean and better health.  For centuries, people living in countries bordering the Mediterranean, such as Spain, Greece, Turkey, France, and Lebanon, have eaten mainly lean protein, like seafood and poultry, whole grains, beans and legumes, olive oil, plenty of vegetables, and yes, a glass or two of red wine and a bit of cheese. Research suggests the benefits of eating in this way can be significant, including possibly living longer (some people in these regions have noticeably longer life spans) and lower blood pressure. 

Bonus: these better-for-you foods also happen to be absolutely delicious. We’ve used the flavors and ingredients of the region to create our own fast, fresh, and easy recipes for a modern take on a classic way of eating. 

Fish 

Tilapia Livornese 

You can practically hear the Mediterranean waves crashing with each bite of this Italian-inspired fish recipe. Capers and olives add briny zest to tilapia poached in our version of tomatoey Livornese sauce. 

Get the recipe: Tilapia Livornese

 Broiled Cod with Eggplant Caponata 

Sicilian caponata is a sweet-sour dish made with eggplant, tomatoes, capers, and olives that falls somewhere between a condiment and a chunky sauce. We’ve used our streamlined version to crank up the flavor on broiled cod.  

Get the recipe: Broiled Cod with Eggplant Caponata 

Tapenade and Bread Crumb-Crusted Salmon 

Olives are a staple crop around the Mediterranean and each country has its own way of making delicious use of them. This wonderfully easy dish makes use of the tangy spread known as tapenade, which traces its origins to France and combines capers, garlic, and green olives too make the flavorful coating. 

Get the recipe: Tapenade and Bread Crumb-Crusted Salmon 

Sheet Pan Seafood and Chorizo Paella 

Paella might be Spain’s most famous dish, in part because there are so many ways to customize the flavors. Traditionally, the dish is time-consuming to make and can require a special skillet. By trading the skillet for a sheet pan, we’ve made our take is a lot easier and weeknight friendly.  

Get the recipe: Sheet Pan Seafood and Chorizo Paella

Greek Salmon Cakes 

If you can’t dip your toes in the Mediterranean, these fish cakes inspired by the Greek Isles are the next best thing. Tender salmon patties get a flavor boost from fresh dill, feta, and store-bought tzatziki.

Get the recipe: Greek Salmon Cakes 

Spiced Shrimp Over Cauliflower Couscous 

Ras el hanout (which literally translates to “head of shop”) is a Morrocan blend of several spices, including cumin, ginger, and turmeric. Try sprinkling it on chicken or fish for layers of flavor. Here, it jazzes up quick-cooking shrimp in a 22-minute meal that replaces couscous with lower carb riced cauliflower.  

Get the recipe: Spiced Shrimp Over Cauliflower Couscous 

Whole Grains & Nuts  

Savory Mediterranean Oatmeal with Eggs 

This BLD (breakfast, lunch, or dinner) recipe will change the way you think about oatmeal. Fresh greens and the Mediterranean flavors of goat cheese, oregano, and sun-dried tomatoes put a savory spin on creamy oats topped with a fried egg for extra protein.  

Get the recipe: Savory Mediterranean Oatmeal with Eggs 

Tabbouleh Hummus Bowls 

This classic Lebanese grain salad uses cracked wheat, known as bulgur, as its base. Combined with chopped fresh vegetables, feta, and lots of herbs, it’s a refreshing and filling side. Here we’ve topped it with hard boiled eggs and hummus to create a delicious meal in a bowl.  

Get the recipe: Tabbouleh Hummus Bowls 

Quinoa Bowl with Chicken, Feta, and Olives 

While technically a seed, nutty, quick-cooking quinoa is classified as a whole grain. In this recipe, it forms the foundation of a hearty bowl you can have on the table in just 15 minutes. Pre-cooked quinoa, frozen peas and carrots, and rotisserie chicken cut down on prep time without losing any of the flavor.  

Get the recipe: Quinoa Bowl with Chicken, Feta, and Olives   

Almond Olive Oil Cake 

Part of the charm of the Mediterranean lifestyle is enjoying food with friends and celebrating important moments. And that means occasional treats. This easy cake is typical of many served all over the region and makes use of classic ingredients: olive oil, almonds, and oranges. It’s worth savoring every crumb with the people you love!  

Get the recipe:Almond Olive Oil Cake 

Beans and Lentils 

Pizza with Hummus and Herbs 

This Italian-Middle Eastern fusion meal is unlike any pizza you’ve had before. Cherry tomatoes, basil, and pine nuts add Mediterranean flavor to a layer of hummus topped with crunchy alfalfa sprouts. 

Get the recipe: Pizza with Hummus and Herbs 

 Mediterranean Sheet Pan Grazing Board

The origins of falafel, aka crispy chickpea patties, trace back to Egypt, but today it’s a popular street food around the world. Here, it’s the star of a satisfying grazing board rounded out with store-bought favorites, like hummus, grape leaves, and tzatziki.  

Get the recipe: Mediterranean Sheet Pan Grazing Board

Lentils and Rice with Caramelized Onions

Our take on mujaddara, a budget-friendly dish of rice and lentils eaten throughout the Middle East, comes together with just five minutes of prep. A rich blend of spices, caramelized onions, rice, and protein-rich lentils make this vegan-friendly meal ultra-satisfying. 

Get the recipe: Lentils and Rice with Caramelized Onions 

 Couscous and Chickpea Salad with Za’atar 

This colorful salad is beautiful enough for a special occasion and satisfying enough to make as a stand-alone meal, anytime. The vegan-friendly combo of pearl couscous, crunchy pecans, fresh herbs, and pomegranate with za’atar seasoning offers a new mix of tastes and textures in every bite. 

Get the recipe: Couscous and Chickpea Salad with Za’atar 

Spanish-style Stewed Spinach and Chickpeas

 This 20-minute weeknight winner is inspired by the Spanish dish espinacas con garbanzos. Stale bread bulks up chickpeas and spinach simmered in a savory tomato sauce for a satisfying, vegan-friendly meal.  

Get the recipe: Spanish-style Stewed Spinach and Chickpeas 

Vegetables 

Greek Salad Focaccia 

This simple lunch or light supper will take your tastebuds to Greece with a pit stop in Italy. Classic Greek salad turns into a satisfying sandwich layered on savory focaccia bread.
Get the recipe: Greek Salad Focaccia  

Spring Minestrone Soup with Ditalini

No one will complain about eating their greens with this delicious soup. Asparagus, peas, spinach, and zucchini pack a wallop of nutrients in a savory, garlicky broth with ditalini pasta. 

Get the recipe: Spring Minestrone Soup with Ditalini 

 French Spring Salad  

There’s no need to wait for spring to enjoy this beautiful main course salad. Our spin on classic Salade Niçoise cuts down on prep by using pre-cooked eggs and microwave-ready green beans and potatoes. This makes a wonderful lunch or supper with some crusty bread. 

Get the recipe: French Spring Salad  

 Ratatouille Vegetable Stew

Ratatouille is probably one of France’s most famous dishes (and one of our favorite movies!). The combination of veggies and fresh herbs cooked together in one pot makes a light lunch or side dish. It’s also great for breakfast or brunch: Try topping bowlfuls with poached eggs or dollops of Greek yogurt and chopped olives.  

Get the recipe: Ratatouille Vegetable Stew 

Greek Salad

This iconic salad full of Mediterranean flavors is always a crowd pleaser. The combo of feta, olives, and a blend of five vegetables works as a versatile lunch, light dinner, or side. Top with rotisserie chicken, tuna, or shrimp if you like. 

Get the recipe: Greek Salad 

Composed Mediterranean Salad 

The microwave effortlessly cooks the salmon in this weeknight-friendly, meal-in-one salad. Fennel, cucumbers, and radishes bring the crunch, while tzatziki and Kalamata olives deliver a taste of the Mediterranean.  

Get the recipe: Composed Mediterranean Salad  

Winter Fattoush

Fattoush is a hearty salad made with leftover pita bread that originally hails from Lebanon. Don’t skimp on the fresh parsley, a signature ingredient, along with cucumber, pomegranate, and green onion.  

Get the recipe: Winter Fattoush

Air Fryer Squash Curly Fries with Za’atar

Earthy za’atar seasoning is a blend of sumac, sesame seeds, salt, and hyssop, a distant cousin of thyme. Combined with summer squash that has been spiralized into “fries” crisped up in the air fryer, it’s a match made in heaven. 

Get the recipe: Air Fryer Squash Curly Fries with Za’atar

Tomato Poached Eggs with Feta 

This BLD (breakfast, lunch, or dinner) is a riff on the Tunisian dish shakshuka. Be sure to serve it with crusty bread to soak up every last bit of the rich tomato-pimiento sauce 

Get the recipe: Tomato Poached Eggs with Feta
 

Chicken

Sheet Pan Chicken Thighs with Sweet Peppers 

Colorful peppers are found all around the Mediterranean. Nowhere is that truer than in Spain, where all sorts of red peppers, from sweet to blistering hot, appear in many recipes and many forms. They show up twice in this recipe in the form of mini sweet peppers and paprika, which is made from dried sweet red peppers. This one-pan-wonder also stars two more classic Spanish ingredients: sherry vinegar and garlic.  

Get the recipe: Sheet Pan Chicken Thighs with Sweet Peppers 

Spicy Chicken Rice Bowl with Chorizo

A hallmark of Mediterranean eating is the “meat as a treat” approach to cooking; that is, using a small amount of meat for flavor rather than using it as a main ingredient. Just two ounces of chorizo sausage goes a long way to give this chicken and rice bowl bold Spanish flavor.  

Get the recipe: Spicy Chicken Rice Bowl with Chorizo
 

Instant Pot® Stewed Chicken and Olives 

The Instant Pot® replaces the tagine, a traditional Moroccan clay pot that cooks over an open flame, in this weeknight easy meal of chicken and couscous. A blend of harissa, cinnamon, and aromatic vegetables will fill your kitchen with the mouthwatering scents of Morocco. 

Get the recipe: Instant Pot® Stewed Chicken and Olives