Deliciously Easy Mediterranean Diet Recipes to Try Today

Mediterranean recipes are popular for their simplicity and delicious flavours. They focus on fresh and healthy ingredients. Easy Mediterranean diet recipes can be prepared with a few ingredients and minimal cooking time. These recipes contain fresh vegetables, whole grains and lean protein like chicken and fish.

These recipes are not only delicious but also have many health benefits. They can help decrease your risk of cardiovascular disease and many other chronic conditions. You can consult your dietician before consuming any of the recipes mentioned below.

What is the Mediterranean Diet?

The “Mediterranean Diet” is a generic phrase based on the traditional eating practices in the countries bordering the Mediterranean Sea. At least 16 countries border the Mediterranean, and each has a different eating style. These styles differ because of differences in culture, religion, ethnic background, and more.

In general, if you’re going to follow a Mediterranean diet, it’ll include the following:

• Lots of fruit, vegetables, lentils, nuts, and beans.
• Extra virgin olive oil for healthy fat.
• A good amount of whole grains like brown rice and whole wheat bread.
• Fishes rich in Omega 3 Fatty Acids.
• A reasonable amount of yoghurt and natural cheese.
• No or very little red meat (choose fish, beans, or poultry instead of red meat).
• No or very little amount of sugary drinks, butter, or sweets.
• Enjoy wine in moderation if you consume alcohol.

Benefits of Following the Mediterranean Diet

Following the Mediterranean diet has many benefits, including the following:

• Lowers the risk of metabolic syndrome.
• Maintains a healthy body weight.
• It helps you to live longer.
• Lowers the risk of certain types of cancer.
• It also helps to decrease the risk of cardiovascular diseases, including stroke or heart attack.
• Maintains blood pressure, blood sugar levels, and cholesterol.
• It helps to boost mental health.

Easy Mediterranean Diet Recipes

Here are some of the easiest Mediterranean diet recipes that you can follow:

Egg Sandwiches with Feta, Rosemary, and Tomato

This is one of the best Mediterranean diet breakfast recipes. These sandwiches are loaded with nutritional benefits. This recipe is made with sandwich thins, which are bread rolls that contain fewer calories.

Recipe

• Preheat the oven to 375°F.
• Cut the sandwich thins into two halves and brush them with olive oil.
• Toast them for about 5 min or until the edges are golden brown and crispy.
• Take a pan and cook the eggs in rosemary-infused olive oil.
• Now, take a toasted sandwich and add spinach leaves, egg, and tomato slices.
• Add one tablespoon of feta cheese, sprinkle pepper and salt, and enjoy!

Nutrition Facts

• Calories: 242
• Carbs: 25g
• Fat: 12g
• Protein: 13g

Sheet-Pan Chicken Thighs with Gnocchi and Brussel Sprouts

This is one of the healthiest dinner recipes on the list. It includes chicken thighs, cherry tomatoes, Brussels sprouts, and packaged gnocchi. This recipe is very easy to make as everything roasts on the same sheet pan.

Recipe

• Preheat the oven to 450°F.
• Add two tablespoons of oil, 1/4 teaspoon of pepper, and one teaspoon of oregano in a large bowl. Add sprouts, brussels, onion, and gnocchi with 1/8 teaspoon of salt. Toss everything to coat well.
• Spread everything on a large and flat pan with 1-inch edges on all sides.
• Add the chicken to the renaming sauce in the bowl and roast for 10 minutes.
• Remove from the oven and add the fresh cherry tomatoes. Stir to combine, and Enjoy!

Nutrition Facts

• Calories: 604
• Carbs: 61g
• Fat: 24g
• Protein: 39g

Quinoa and Chickpea Bowl with Roasted Red Pepper Dip

The list of easy Mediterranean diet recipes is incomplete without this one. This vegetarian grain bowl is loaded with plant-based protein. Store it in airtight containers or jars in the fridge for a healthy and quick lunch.

Recipe

• Add peppers, garlic, cumin, paprika, almonds, and oil to a blender. Blend everything until smooth.
• Take a medium bowl and add red onion, quinoa, and olives. Add two tablespoons of olive oil. 
• When serving, divide the quinoa mixture among four bowls. Then, top each bowl with an equal amount of the sauce made earlier.
• Sprinkle with parsley and feta cheese and Enjoy!

Nutrition Facts

• Calories: 479
• Carbs: 50g
• Fat: 25g
• Protein: 13g

Tofu and Mushroom Stir Fry

This tofu veggie stir fry is easy and quick to make. It can be your go-to weekend meal to serve your guests something light. This mouthwatering meal can be served with a bowl of brown rice.

Recipe

• Take a large flat bottom wok and heat two tablespoons of olive oil.
• Add bell peppers and mushrooms, and cook and stir occasionally.
• Now, add grated ginger, garlic, and scallions.
• Cook for another 30 seconds and transfer everything to a bowl.
• Add two tablespoons of oil and add tofu to the pan.
• Cook until they are brown.
• Mix all the vegetables and add oyster sauce.
• Stir and cook for 1 minute and Enjoy! 

Nutrition Facts

• Calories: 171
• Carbs: 9g
• Fat: 13g
• Protein: 8g

Garlic Roasted Brussels sprouts and Salmon

This roasted salmon and Brussels sprouts recipe is best if you’re running late. It’s easy to make and will make a delicious meal in no time. You can also serve this to your guests and have a delicious and memorable time.

Recipe

• Preheat oven to 450°F.
• Take a bowl and add minced garlic and olive oil.
• Now add salt, pepper, and oregano.
• Take a large pan and add oil, minced garlic, and Brussels.
• Stir and roast them occasionally for 15 minutes.
• Add wine to the remaining oil mixture we made earlier.
• Remove the pan from the oven and mix the vegetables.
• Place salmon on top of the mixture and add the wine mixture.
• Add oregano, salt, and pepper for taste and let the salmon cook.
• Serve with lemon wedges and Enjoy!

Nutrition Facts

• Calories: 334
• Carbs: 10g
• Fat: 15g
• Protein: 33g

Final Line

These easy Mediterranean diet recipes are healthy, delicious, and simple. Following a Mediterranean diet can offer many health benefits. You can maintain a healthy body weight, boost your mental health, live longer, and more. Adding fruits, vegetables, whole grains, and olive oil can help you maintain a healthy lifestyle. So, if you want something quick and nutritious, these Mediterranean diet recipes can help.