30+ Top Mediterranean Recipes of the Year!

This list of Mediterranean Recipes has something for everyone, whether you are following the Mediterranean Diet, or simply enjoy the vibrant flavors of Mediterranean cuisine. There is everything from delicious Mediterranean Dinners to soups and salads as well as a dessert. This is only the beginning of our collection of Mediterranean Diet recipes that you will love!

What is Mediterranean Food?

Mediterranean cuisine is delicious and exciting, with flavors that come from all over the world from Southern Europe to North Africa to the Middle East. Eating the Mediterranean way is a delicious and exciting way to eat, and it's also balanced and healthy. It's consistently been named the best diet year after year by US News and World Report.

If you have been reading The Mediterranean Dish, you know that we have an extensive collection of recipes from the modern Mediterranean region. These recipes celebrate the flavors of this sunny region where I grew up.

Every December, I enjoy updating my list of the BEST Mediterranean Recipes of the Year! The list is a mix of personal favorites and fan favorites as well as classics that people have been turning to for years. It's always fun to see which recipes people tried this year and liked the best. The Mediterranean classics such as shawarma, falafel and tomato cucumber salad go with everything. There is also the delicious Greek salad.

This list of 30+ Mediterranean Recipes to Try in 2019 is for everyone, whether you want to learn more about the Mediterranean Diet or simply enjoy healthier meals with bright, bold flavors.

A Few Words About the Mediterranean Diet

Mediterranean diet emphasizes healthy fats, such as extra virgin olive oils, vegetables, fruits, grains and legumes, as well lean proteins, including fish and poultry.

There is no list of rules when you eat the Mediterranean way. And yes, it's okay to have desserts and Negronis from time-to-time! The Mediterranean diet is as much about eating well as it is living a joyful life. Your health is important. You can learn more about the Mediterranean diet to better understand how it works.

The majority of recipes are Mediterranean-inspired and a good place to begin! Here is a list of items to buy for Mediterranean cooking.

Let's move on to the best Mediterranean recipes of the past year!

Mediterranean Breakfast recipes

Breakfast can be quick and tasty. There are many more to come. We have more Mediterranean Breakfast Ideas for you.

Spanakopita Egg Muffins

These egg muffins were inspired by the Greek phyllo pies spanakopita, which are filled with spinach, feta cheese, parsley and mint. These vegetarian, gluten-free egg bites make a great breakfast or snack.

Easy Shakshuka Recipe

Shakshuka, a classic North African dish from Tunisia is just sunny-side-up eggs that are braised with bell peppers, onions and chunky tomato sauce. When fresh tomatoes are available, use them. If you're making it in the winter, feel free to substitute canned chopped tomatoes.

Sweet Potato Hash

This isn't your typical diner dish! Sweet potatoes are infused with flavorful Mediterranean spices and aromatic za'atar in my twist on an American classic. Chickpeas, bell pepper and chickpeas add texture and taste. No Mediterranean breakfast would be complete without black coffee--I love my Arabic tea with mint and freshly brewed Arabic coffee with these crispy potatoes.

Oven Baked eggs

It's the easiest way to cook eggs! Bake them in the oven along with tangy feta and fresh herbs. This recipe is perfect for entertaining or busy mornings. It comes with a fruit salad and focaccia to dip.

Smashed Chickpea toast

You can prepare this meal at any time, and since chickpeas contain a lot of protein and fiber, you will be satisfied for quite some time! If you're using canned chickpeas, it will be quick. But if you prefer dried chickpeas, follow my recipe on How to Cook Chickpeas.

Mediterranean Dinner Recipes

What is for dinner? It's a question everyone asks, but it can be hard to answer. You don't have to worry. You're covered! I have a few easy and delicious recipes for you. Some are traditional, some modern. But all of them feature bold Mediterranean flavors.

Shrimp Scampi

This 15-minute recipe for shrimp is a winner! This recipe is great with focaccia, couscous or any other grain to soak up the garlicky lemon sauce. Dianne said in her comments that this shrimp scampi was "a thousand times better" than any other recipe she'd ever made or had in a restaurant.

Cacio e Pepe

This Roman classic is made with only 4 ingredients, including salt and pepper! You'll also need a bit of elbow grease! Stirring vigorously and forcefully makes a big difference.

Greek Lamb Kleftiko

This recipe will show you how to cook a delicious, tender Greek lamb roast that can feed a large crowd. It's important to cook the lamb and vegetables together in parchment paper. This traps heat and makes the lamb extra tender and succulent.

Potato Gnocchi

This homemade potato gnocchi is a great Sunday project. It yields almost two sheet pans worth of gnocchi and can be frozen. You can use the gnocchi recipe as a basis for many other dishes. Gnocchi Alla Sorrentina is the ultimate comfort food. Load up the gnocchi with tomato sauce, cheese and bake them in the oven. Our chicken gnocchi noodle soup will give the classic chicken noodle a new twist. Keep it simple by using sheet pan gnocchi with vegetables.

Greek Sheet Pan Chicken

With just 10 minutes of your time, you can have a nutritious and delicious meal on the table. The marinade also doubles as salad dressing. While the chicken is roasting, you can make a simple avocado arugula salad.

Greek-Style Roasted Branzino

You can roast a whole fish in 20 minutes! Even better, finish it Greek-style using my lemony garlicky Ladolemono Sauce.

Turkish Pide

This recipe is for a flatbread in the shape of a boat, sometimes called Turkish pizza. It's made with a simple dough and stuffed with red bell pepper, spinach, onions, feta, and mushrooms. Red pepper flakes can be substituted for the Aleppo Pepper to give it a nice, mellow kick. For the complete Turkish street food experience, serve with ayran.

Chicken Shawarma

These chicken thighs are infused with a bold mix of Middle Eastern spices that add a lot of flavor. They're baked until they are perfectly tender and juicy. This recipe has been a favorite of The Mediterranean Dish and my family and friends for years. Serve a shawarma meal with pita, tzatziki or tahini, cucumber tomato salad, and tzatziki. Try my spicy cauliflower-based shawarma for a vegan alternative!

Baked Cod With Lemon and Garlic

This baked fish has been a favorite recipe for many years! The sauce is all about the lemon and garlic. It takes just 15 minutes to prepare. You can use any type of white fish fillet.

Falafel Bowls with Mediterranean Loaded

You can give your dinner bowls a Mediterranean touch. Falafel can be made the traditional way in an air fryer or oven. Add them to a dish with your favorite dip, (I prefer hummus), and a green salad. To make it even more interesting, grab some olives and pickles from your fridge!

Mediterranean Soups and Stews

The Mediterranean is the place to go for a warm bowl of comfort. From plant-based proteins to seafood, and of course the classic chicken soup that mom used to cook, you can find it all in the Mediterranean.

Ratatouille

This easy recipe is a quick adaptation of the slow-simmered Provencal dish. It's still full of flavor and veggies, but I can have it ready in about 45 minutes. It gets even better the second day! You can serve it any way you want-hot, at room temperature, straight out of the fridge, with an egg on top, or just on its own.

Pastina

Nonnas refer to this chicken noodle broth as "Italian Penicillin" for a good reason. This comforting soup, which is packed with vegetables, pasta and delicate chicken broth and parmesan, will warm your belly and help you fight off winter colds. It's also delicious when you feel good. Both adults and kids love it. It only takes 30 minutes and one pot! A homemade chicken stock is special, but you can also use a store bought version. Serve with a lemon-parmesan lettuce or a simple salad with balsamic dressing.

Cioppino Recipe (Seafood Stew)

Cioppino is a delicious seafood stew that includes clams and mussels. It also contains white fish and shrimp cooked in a tomato-fennel soup. This Italian-American stew is an excellent example of how Mediterranean cuisine has evolved over time.

Turkish Red Lentil Soup

The velvety, extra creamy vegan soup of red lentils is finished with a drizzle good olive oil and red chili flakes. It's easy, simple and delicious.

Mediterranean Salads and Sides

The inclusion of large salads and vegetables in each meal is probably one of my favorite things about the Mediterranean diet. Here are a few of my favorites from this category...

Mediterranean Cucumber & Tomato Salad

This salad's base is tomatoes and cukes, dressed with red onion and parsley. Add some extra virgin olive oils (I use our Greek Early Harvest Extra Virgin Olive Oil), lemon juice and a little salt, pepper and sumac to finish it off. Serve it on its own or over fish. Add it to shawarma, your favorite grain dish, or tuck into a shawarma.

Tabouli

This salad is a classic Middle Eastern dish featuring parsley, tomatoes, and bulgur. Cucumbers add a nice crunch. This recipe calls for fine bulgur wheat, but you can also use quinoa, or a tabouli made with cauliflower.

Greek Salad (Traditional Horiatiki Recipe).

This simple salad is made spectacular by the large chunks of feta. What's hidden beneath these layers is what keeps me coming back! The vibrant flavors and textures of crunchy raw cucumbers and bell peppers are enhanced by the addition of red onion and red onions. The table salad can be used with a variety of dishes, but goes well with Greek roasts such as pork souvlaki or kleftiko.

Watermelon Salad

A classic salad with vibrant Mediterranean flavors. Watermelon cubes and cucumber are tossed with a honey-citrus dressing, and then topped with fresh herbs and Feta cheese. This is a great recipe for mid-summer! It's a hit with everyone.

Mediterranean Mezze with Sauces, Snacks, and Extras

In many Mediterranean countries, small plates and shareable sides are often served to complete or round off a meal. They include some of my favourite recipes.

Hummus

Consider hummus a base recipe for your Mediterranean Diet. Use it simply as a dip for pita chips, vegetables, or spiced meat. You can also use it in layered hummus, with Middle Eastern meatballs on top, or as a spread to go with wraps and breakfast toast.

Arancini

Sicily is famous for its bite-sized treats. Risotto consists of a cheese-filled risotto, which is then coated with breadcrumbs and fried to a crisp. Can it get any better? As an appetizer, serve with your favorite marinara or homemade spaghetti sauce.

Giardiniera, Italian Pickled Vegetables

It's easy to make these crisp Italian pickles and they are so convenient to have in the fridge. Add to antipasto, cheeseboards, sandwiches, or serve as a side dish to roasted meat.

Tirokafteri (Spicy Greek Feta Dip)

This creamy, velvety Greek dip is a spicy, tangy, garlicky, lightly smoky and velvety. It will make a great addition to any mezze spread. Serve with crudites and pita chips for dipping.

Butter Beans With Garlic, Lemon & Herbs

A can of beans is all you need for a quick and easy side dish, dinner or first course. This easy recipe for a weeknight simmers canned butter beans with herbs, garlic, and lemon until the flavors are fully infused. This vegan dish is ready in 15 minutes.

Aioli

This homemade aioli has a zesty and versatile flavor thanks to the extra virgin olive oils, fresh garlic and lemon. Stir it into your favorite soups or use to enhance sandwiches and vegetable platters. You can also serve with oven fries and roast artichokes.

Homemade Spaghetti Sauce

It's easy to make spaghetti sauce with a few ingredients that you probably already have! You'll soon be dumping that store-bought sauce!

Mediterranean Desserts and Breads

Desserts are an important part of any balanced lifestyle. Everyone loves a little treat every now and then. Desserts with less sugar and olive oil are our favorites, but we'll take all the color, flavor and beauty! Fruit salad is an excellent way to finish a meal if all else fails.

Baklava

It turns out that many of our readers love baklava too! Every year, thousands of people make this nutty recipe of phyllo with honeyed layers. Baklava is a wonderful dessert to make ahead because it tastes even better the second day. If you want a modern twist on baklava, make cheesecake baklava.

Orange Cardamom Olive Oil Cake

This is the best dessert of the year, originally published in The Mediterranean Dish Cookbook. In my humble opinion, there is no cake more moist than an olive oil-based cake. This cake also has a bit of cardamom, and some orange. Serve with your favorite tea or hot beverage.

Persian Love Cake

The Persian love cake is moist, light, and flavored with rosewater, cardamom and cinnamon. The cake is finished with a lemon glaze, rose petals, and pistachios. Although technically not part of the Mediterranean, many Persian recipes have flavors that are similar to those found in neighboring Mediterranean countries. Rosewater is a common ingredient in many of them.

Focaccia Bread

You'll want to make this Italian bread again and again once you master it! You'll find all the tricks and tips you need in this recipe. Plus, the rosemary and roasted-garlic flavors are amazing! You can use it to make a pizza or a veggie focaccia.

Pita Bread

You can make your own pillowy pita bread if you don't live near a Middle Eastern baker. It's a simple recipe using ingredients that you likely already own. You can bake pita in an oven or skillet. Pita is a great food to freeze, so make as much as you want!

This post is updated annually to reflect the top Mediterranean recipes chosen by readers. All Mediterranean recipes are available here.

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The Mediterranean Dish first published 30+ top Mediterranean recipes of the year! The Mediterranean Dish first published 30+ Top Mediterranean Recipes of the Year!

Frequently Asked Questions

Is regular olive oil okay to be used in place of extra virgin?

Extra virgin olive olive oil can be substituted for regular olive olive oil in the Mediterranean diet. Extra Virgin Olive Oil or EVOO is preferred because it has more nutritional benefits and a richer flavor. Regular olive oils, however, are still an option. They have a milder flavor profile. Regular olive oils are great for everyday meals like roasting vegetables or making stir-fry dishes. This olive oil has a lower price than EVOO. However, some believe that it is better suited for higher heat applications like deep frying. It doesn't contain the same nutrients as EVOO. So make sure you get all of these benefits in your diet.

Is it OK to consume milk in the Mediterranean diet?

Yes, milk in the Mediterranean diet is allowed. The Mediterranean diet is rich in dairy products, such as low-fat yogurts and cheese. These products provide calcium and other key nutrients. Also, milk is nutritious and should be included in moderation in your daily drink routine. It can also create dishes such as smoothies or oatmeal if preferred. To promote sustainable farming, choose organic milk whenever possible. You can add milk to breakfast recipes such as avocado toast and smoothie bowls to get the essential vitamins and minerals you need for a healthy start.

What are the main foods in a Mediterranean diet?

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. Pre-packaged processed foods should be avoided whenever possible. It is better to use herbs than salt to spice up meals. You should incorporate physical activity into your daily schedule to reap the full benefits. Incorporating mindful eating techniques with family and friends when sharing food can help make this diet more enjoyable for those following it.

Is Banana allowed in Mediterranean Diet?

Yes, banana is allowed on the Mediterranean diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. You can also enjoy it as a snack, with peanut butter or almond butter for extra protein. It may be beneficial to combine fruits like bananas with healthy fats such as nuts and seeds when following the Mediterranean diet. This will improve digestion and increase satisfaction while eating throughout the day.

Statistics

• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

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• Mediterranean Diet

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed - The Mediterranean Diet and Cardiovascular Health

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets overall 2023 – Expertly reviewed - US News Health

How To

How can the Mediterranean Diet reduce your risk of Stroke and Heart Disease?

The Mediterranean diet is a healthy eating plan that includes whole grains, legumes and fruits as well as healthy fats. This diet has been shown to have many health benefits including better blood lipids. Better glucose control. Reduced risk for certain types of cancer. Improved cardiac health. Improved cognitive function. Research also suggests that this dietary pattern may reduce the risk of stroke and heart disease.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Additionally, learning how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables can help enhance satiety after meals. To increase nutrition, it is important to consume moderate amounts of dairy products, such as yogurt, milk, and cheese, throughout the day. Olive oil should replace traditional oils as the primary cooking medium. Red wine may occasionally be enjoyed to complete the Mediterranean experience.

When combined with regular exercise at a vigorous pace, you could experience even more positive short-term outcomes and long-term effects on your body composition. The Mediterranean diet encourages healthy eating and provides substantial benefits for reducing your risk of heart disease and stroke.

Resources:

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