By Arielle Weg-Zager
I’ve always loved Mediterranean food. It was something I grew up eating a lot at home when my mom would come home with a falafel sandwich from the local spot or whip up a beautiful lentil soup for dinner. I’ve always been very drawn to super bright, acidic flavors, and I’m a sucker for a ton of herbs. Plus, as a pescatarian, there was always something for me to eat when Mediterranean food was on the menu.
But when I studied abroad during college in the Middle East, it took my love for the cuisine of the region to a whole new level. Most days, I filled up on beautiful, chopped salads aside spoonfuls of fresh hummus with fluffy pita bread or herby rice with salmon. And as a bonus, I had never felt so good. I was naturally eating more vegetables, less sweets, and filling up on the stuff my body really wanted. I had more energy, I was sleeping better, and suddenly, I was even craving better-for-me meals.
You’ve probably heard about Mediterranean food before in the context of following a “Mediterranean diet.” But it’s not really a diet in the traditional sense. Following a Mediterranean diet means eating meals similar to those who live on the Mediterranean Sea, countries spanning from Italy through Greece to Turkey, Lebanon, and more. Many also consider the Southern parts of Spain and France in this category. These regions follow a largely plant-based diet rich in vegetables, olive oil, whole grains, herbs, legumes, spices, fish, seafood, yogurt, cheese, and poultry. While sweets, red meats, and animal fats are certainly in the mix, they’re largely consumed in limited quantities. The meals are often bright, fresh, and simple.
A Mediterranean diet is consistently ranked as a top diet by the U.S. News and World Report, and the American Heart Association emphasizes that following a Mediterranean-style diet may play a role in preventing heart disease, stroke, and a slew of other health benefits. And while it’s called a “diet,” it’s more of a lifestyle approach that encourages eating all the good things, and just limiting some others.
Since my time abroad, I’ve turned to cooking more and more Mediterranean-style meals on my own. I’m known for making big Greek-style or chopped salads for dinner, my fridge is almost always stocked up with feta cheese and Greek yogurt, and I love to make grain bowls topped with an herby, citrusy dressing. It’s a great way to eat well and feel well!
If you’re interested in incorporating more Mediterranean-style meals into your rotation this year (and I hope you do!), whether for the oh-so delicious flavors or the potential health benefits, here are some of my favorites to get you started.
Greek Chicken Breasts and Potatoes
My absolute favorite Mediterranean recipe to make at home is lemon potatoes. They’re so low-effort, but have a big flavor result when they come out of the oven. The key is the lemon broth mixture, which soaks into the potatoes for an out-of-this-world creamy texture and zingy flavor. I make mine with roasted salmon or tofu, but this classic chicken version is a fantastic choice.
Get the recipe: Greek Chicken Breasts and Potatoes
Spicy Shakshuka
If I have peppers or tomatoes on hand, there’s a good chance I’m making shakshuka. The sauce comes together super fast, and it’s an affordable, protein and veggie-packed breakfast, lunch, or dinner. I love that this recipe leans into kitchen staples, like frozen peppers and canned crushed tomatoes, so you can have shakshuka any time.
Get the recipe: Spicy Shakshuka
Greek Salad
I make a chopped or Greek salad weekly, always leaning into crunchy cucumbers, juicy tomatoes, and salty feta cheese. It’s so fresh and filling, and surprisingly can keep well in the fridge for leftovers the next day. I usually serve it as a side, but over a bed of baby spinach with a whole wheat baguette, like this recipe, makes it main-dish worthy.
Get the recipe: Greek Salad
Chicken Hummus Bowls
Speaking of chopped salads, this bowl is the most reminiscent of my time living abroad. The quick chopped salad is perfection, and a scoop of hummus and quinoa helps round it out. I’ll swap in tofu or another protein for myself, but chicken here is always a great pick. For more meal-prep-ready bowl ideas, you can also try the Quinoa Bowl with Chicken, Feta, and Olives.
Get the recipe: Chicken Hummus Bowls
Ratatouille Vegetable Stew
After a recent trip to France, I have been all about ratatouille. It’s warming and cozy in the winter, but it’s especially tasty in the summertime when all of the main components are at their peak. The stew just bursts with flavor, and it keeps well in the fridge, so it’s great for leftovers. I serve it alongside some white fish with a chopped salad, similar to this Broiled Tilapia with Olives and Peppers, but it’s equally delicious as a main with some bread for dipping or chickpeas mixed for protein.
Get the recipe: Ratatouille Vegetable Stew
Spinach and Feta Pie
While a puff pastry pie may not scream healthy at first, this dish packs a surprising health punch. Each serving has a large portion of spinach, and this recipe sneaks in some cottage cheese for a little extra protein. I love packing this up for lunch (it’s great room temp or warm), and I’ll sometimes serve it alongside a salad for an even more nutritious meal.
Get the recipe: Spinach and Feta Pie
Sheet Pan Fish Fillets with Smashed Potatoes and Green Beans
Mediterranean food can be simple, and this sheet pan meal is the perfect example. The Southern French-style dinner is packed with flavor from mustard-glazed white fish and a lemony, herb drizzle over the crispy potatoes and green beans.
Get the recipe: Sheet Pan Fish Fillets with Smashed Potatoes and Green Beans
Grilled Eggplant Halves with Tahini Dressing
I’m a huge eggplant fan, and this side dish is a go-to from weeknights to hosted meals. The char on the eggplant brings big flavor, and the zesty lemon, yogurt, and tahini sauce tastes good on everything.
Get the recipe: Grilled Eggplant Halves with Tahini Dressing
Chicken Skewers with Broccoli and Yogurt Sauce
While I don’t personally eat chicken, this recipe is a fantastic blueprint for an easy Mediterranean dinner. Simply grilled protein is skewered (I’ll often sub in fish or tofu, but chicken is excellent here), a simple vegetable, rice, and a quick tzatziki yogurt sauce to add a punch of flavor and bring it all together. I love to keep the sauce in the fridge to add to anything throughout the week.
Get the recipe: Chicken Skewers with Broccoli and Yogurt Sauce
Mediterranean Fish Packets
I love cooking fish this way because it keeps everything neat and clean, but also gives the fish such a beautiful flavor. The veggies steam alongside the fish with herbs, so everything cooks together easily and creates a natural sauce to spoon over the rice.
Get the recipe: Mediterranean Fish Packets
Instant Pot Chicken Tagine with Couscous
North Africa is also considered part of the Mediterranean diet, and this dish is really a home run. I love all of the flavors and spices—cumin, turmeric, ginger, garlic—and the ease of using the Instant Pot for a weeknight-ready meal. Plus, it’s extra hearty from the chickpeas and carrots mixed right in. I’ll skip the chicken entirely and mix in a plant-based alternative, but chicken is excellent here, too!
Get the recipe: Instant Pot Chicken Tagine with Couscous
For more recipes, check out these 27 recipes to celebrate Mediterranean food.
Arielle Weg-Zager is the digital editor of SavoryOnline and has been writing about food, nutrition, and health for over 8 years. She collects cookbooks and loves nothing more than cooking elaborate meals for her friends or exploring the local restaurant scene.
