Healthy Mediterranean Diet Recipes

There's so much to love about the Mediterranean diet: fresh vegetables, tons of herbs, and high-protein recipes. Check out our list of Mediterranean recipes, complete with hummus, souvlaki, seafood, and lamb recipes.
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Pesto-Prosciutto Flatbread

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This flatbread recipe starts with a homemade (in the food processor) flatbread dough, but don't stress if you don't have time (or a food processor) to make the dough -- you can use purchased pizza dough or flatbread.

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Mediterranean Quinoa Fried Rice

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Make this mouthwatering Mediterranean twist on fried rice for dinner, and watch it disappear from your table. This delicious dish is full of eggplant, grape tomatoes, spinach, and Kalamata olives for a veggie-filled dinner.

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Chickpea Cauliflower "Couscous"

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For a healthier meal, replace normal couscous with this variation made from cauliflower. Add chickpeas, dried apricots, and fresh spinach for a tasty and healthy dinner.

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Greek Lamb Wraps

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Lamb isn't just for special occasions. In fact, it's a regular part of the Mediterranean diet along with fresh produce. Our veggie-packed wrap invites you to eat tender, slow-cooked lamb for a healthy, fresh lunch.

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Broiled Swordfish with Oven-Roasted Tomato Sauce

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Quickly broiled swordfish steaks are topped with the most delicious tomato sauce you've ever tasted in this Mediterranean seafood dinner. Tomatoes are roasted with onion and garlic then combined with rosemary and a dash of heavy cream for a full-bodied sauce you'll want to put on everything!

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Mediterranean Couscous and Beef

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You only need five ingredients to make this healthy and simple dinner. Israeli couscous gets combined with a lemon-pepper marinade, tomatoes, and feta cheese, making it the perfect companion for broiled flank steak.

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Italian Roasted Chicken and Vegetable Salad

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Roast a mix of Mediterranean-diet-friendly veggies to give this salad recipe huge flavor. A simple dressing of vinegar, Italian seasoning, and oil is all you need to round out the flavors.

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Chicken with Minted Yogurt Sauce

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Make magic with your weeknight grilled chicken recipe. The secret is our refreshing, Mediterranean-inspired yogurt sauce. It's low-calorie but full of flavor, thanks to snipped mint and chopped peppers.

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Roasted Spaghetti Squash with Meatballs

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It's the Italian recipe classic but slimmed way down, thanks to the use of spaghetti squash instead of pasta. This healthy recipe clocks in under 300 calories, with 6 grams of fiber and 22 grams of protein!

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Mediterranean Alfredo Pizza

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Even if you're eating healthy, you can still indulge in a cheesy slice of pizza. This Mediterranean version uses Alfredo sauce, spinach leaves, fresh mushrooms, and artichoke hearts. The result is a mouthwatering pizza that's better than delivery. Substitute a light Alfredo sauce to cut calories and fat even more.

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Mediterranean Tuna Salad with Olive Dressing

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If you're in the mood for fish, this easy tuna salad is the perfect choice for dinner tonight. New potatoes and green beans make a healthy side, while green olives and olive oil make a yummy Mediterranean sauce.

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Moroccan Chicken Stew

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Mediterannean recipes rely on smaller amounts of meat than typical American-size portions. Case in point: this fiber-filled Moroccan chicken recipe. Each serving has about 2.5 ounces of meat but 24 grams of protein, thanks to the addition of beans and couscous.

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Mini Souvlaki Skewers with Fennel Yogurt Dip

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Mini but bold, these bite-size pork skewers make an awesome healthy appetizer recipe. Complete the dish with our creamy, fennel-spiked dip -- one dunk and you'll never want store-bought dips again.

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Artichokes with Tarragon Drizzle

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Fresh artichokes grace many a Mediterranean menu. Try our grilled artichoke recipe as a healthy appetizer for only 131 calories per serving. Dijon-tarragon sauce is a fresh contrast to smoky grilled flavor.

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Spaghetti with Tomatoes and Shrimp

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Inspired by the fresh simplicity of Italian cooking, this shrimp pasta recipe is healthy and easy to make. We used whole wheat pasta for added nutrients, but if you're a die-hard Italian cook, white noodles are fine.

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White Bean Hummus with Roasted Tomatoes

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Thanks to hummus, chips-and-dip fans can indulge with a healthier option. The classic Mediterranean spread is low-fat and low-calorie. Add extra flavor with roasted tomatoes.

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Greek Quinoa and Avocado Salad

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Whole grains, veggies, and feta cheese create this Mediterranean masterpiece. Quinoa and feta add protein to satisfy. For a heartier salad recipe, add just an ounce or two of chicken or seafood.

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Herbed Chicken, Orzo, and Zucchini

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Sticking to a Mediterranean diet is easy when dinner takes only 20 minutes. That's all you need to saute dill-seasoned chicken and thinly sliced zucchini. Serve with orzo for a hearty, balanced meal.

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Grilled Swordfish with Citrus, Saffron, and Mint

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Hearty swordfish steaks are sold frozen, so they're easier to find than you think. Top the grilled fish with sweet and tangy citrus sauce.

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Skewered Shrimp Scampi

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Fresh and fast are inherent in this Italian shrimp scampi. Dunk the shrimp in lemon, salt, and pepper, and then toss them on the grill for a quick sizzle.

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Summer Squash Souvlaki

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Smoky grilled vegetables get fresh thanks to zippy Greek-style tzatziki. The chilly sauce gives our vegetarian version of souvlaki (meat skewers) served in pita bread 12 grams of protein.

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Herbed Salmon

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Mediterranean seafood can be tough to get, so use the trademark seasonings (dill, lemon, and tarragon in this case) to dress up a salmon fillet.

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Greek Salad

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Tomatoes, cucumbers, onions, and olives form a fresh foursome common in Greek salads. A homemade Greek vinaigrette makes this Mediterranean recipe even more authentic.

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Greek Honey and Lemon Pork Chops

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Honey, a favorite in Greek desserts, makes an unstoppable glaze on grilled pork chops. Lemon, mint, and cayenne team up to make this bold Mediterranean recipe a must-eat.

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