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    Home » Mains

    12 Mediterranean Diet Dinners

    Originally Published: May 26, 2022 · Last Updated: May 26, 2022 by Ann · This post may contain affiliate links ·

    345 shares
    • 38
    collage of images with text overlay of Mediterranean diet mains

    Following the Mediterranean Diet? Loaded with vegetables, whole grains, and lean proteins, here is a roundup of some flavor-packed Mediterranean diet dinners.

    collage of images with text overlay of Mediterranean diet mains

    It's another year for the Mediterranean diet to take honors as the best overall diet of 2022, and for all the right reasons!

    It is not only heart-healthy, featuring whole foods, but it is also super easy to incorporate into your lifestyle if you are looking to eat more nutritiously.

    So, as we celebrate the Mediterranean Diet Month, let's get into a little bit about the Mediterranean diet and how you can incorporate it into your daily life.

    The Mediterranean Diet

    The term "diet" connotes a restrictive regime with a goal of weight loss, but you know that's really not my thing!

    We are just talking about heart-healthy eating habits that incorporate traditional foods from the countries bordering the Mediterranean sea, including Greece, Italy, Turkey, and many more.

    Dietary guidelines for the Mediterranean diet are flexible but generally call for a focus on plant-based foods and healthy fats such as those found in nuts and seeds, as well as fruits and vegetables.

    Fish, seafood, dairy, and chicken are also included in moderation. Red meat and sweets are only occasionally consumed.

    Health Benefits of the Mediterranean Diet

    There is a long list of health benefits associated with the Mediterranean diet. It has been proven to improve heart health and has been studied for its ability to reduce the risk of heart diseases.

    Since nuts, seeds, vegetables, fruits, and whole grains are all encouraged in the Mediterranean diet, these heart-healthy fats may help balance blood sugar levels and prevent type 2 diabetes.

    How to follow the Mediterranean Diet

    One great thing about the Mediterranean diet is that it is not just about food. It is a way to live and incorporate healthier habits into your routine.

    The Mediterranean way of life includes getting enough exercise, eating with others, and avoiding too much stress. It focuses on foods that are good for your health, are filling and nourishing, and the best part? They are mostly super easy to make!

    So, if you have been thinking of incorporating the Mediterranean way of eating into your daily life - here are some easy and delicious Mediterranean diet dinners that you are going to love!

    Mediterranean Diet Dinners

    1. Halloumi Pasta

    Halloumi pasta served on a plate.

    The hero of this dish is Halloumi cheese which hails from Cyprus and is one of the staple cheeses in the Mediterranean diet.

    Halloumi Pasta
    This vegetarian halloumi pasta is a mediterranean-inspired dish that is bursting with flavor from sweet roasted (or grilled) vegetables and the freshness of basil pesto.
    Check out this recipe
    A bowl of halloumi pasta garnished with pesto

    2. Mediterranean Stuffed Peppers with Couscous

    wo stuffed bell pepper halves on a plate

    These stuffed bell peppers are vegetarian, full of flavor and topped with feta cheese for a perfectly harmonious dish.

    Mediterranean Couscous Stuffed Peppers
    Mediterranean stuffed peppers with couscous are easy to make, healthy, and packed with fresh Greek flavors.
    Check out this recipe
    Stuffed bell peppers sprinkled with basil in a baking dish

    3. Mediterranean Black Bean Burgers

    A black bean burger topped with peppers, onions, whipped feta, basil and tomato on a plate

    A vegetarian burger recipe you need to try! These black bean burger patties are hearty, juicy, and delicious. No crumbly burgers here!

    Mediterranean Black Bean Burgers
    These easy Mediterranean black bean burgers are topped with whipped feta, roasted onions and peppers, and basil for a super satisfying vegetarian meal that everyone will love! 
    Check out this recipe
    A black bean burger topped with red peppers, onions and basil on a plate

    4. Chili Lime Shrimp

    Two shrimp skewers on a bed of rice, garnished with cilantro

    These grilled chili lime shrimp are super simple and just use a handful of ingredients. Seasoned with heart-healthy olive oil, cilantro, and lime juice - these make for the perfect dish with rice when you're craving some seafood.

    Chili Lime Shrimp
    Succulent shrimp with a sweet and sticky homemade glaze make these chili lime shrimp a super flavorful quick and easy weeknight meal.
    Check out this recipe
    Shrimp on skewers piled onto a plate with a garnish of cilantro

    5. Roasted Cauliflower Salad with Tahini Dressing

    A bowl of roasted cauliflower salad with tahini dressing and a pomegranate half in background

    Hearty greens, high in fiber chickpeas, topped with a delicious and simple Tahini dressing, this main is so filling and scrumptious you will be making it every week!

    Roasted Cauliflower Salad
    This beautiful roasted cauliflower salad with tahini dressing is scented with cumin and coriander. Peppery arugula, crunchy roasted chickpeas, and sweet pomegranate seeds make this a delicious and hearty fall main course salad.
    Check out this recipe
    A bowl of roasted cauliflower salad with tahini dressing and pomegranate seeds

    6. Mediterranean Buddha Bowls

    Closeup of a Mediterranean Buddha bowl with couscous, raw vegetables, tzatziki and hummus

    A delicious bowl of couscous topped with colorful vegetables, and chickpeas, this Buddha bowl is not only packed with nutrients but also the best Mediterranean flavors! I love to top it with creamy hummus and tzatziki before serving.

    Mediterranean Buddha Bowls
    These Mediterranean Buddha bowls are gorgeous, healthy, quick to pull together, and packed with different textures and flavors.
    Check out this recipe
    Overhead view of a Mediterranean Buddha bowl with vegetables, couscous, hummus and tzatziki

    7. Greek Chicken Salad

    Tossed green Greek chicken salad in a wooden bowl

    My take on the traditional Greek Chicken Salad that is packed with crunchy fresh vegetables, and traditional Mediterranean flavors - this is one salad that EVERYONE is going to love!

    Greek Chicken Salad
    This main course Greek chicken salad is fresh and crunchy, and hits the spot any time of year. Topped with juicy marinated chicken and a creamy feta dressing, it's hearty and full of flavor!
    Check out this recipe
    Greek chicken salad in a wooden bowl

    8. Roasted Sweet Potato Salad with Baby Kale

    Roasted sweet potato salad in a bowl with kale

    Mediterranean food is all about fresh healthy ingredients - and this Roasted Sweet Potato and Baby Kale Salad feature just that! It is topped with a super simple lime dressing that brings all the flavors of this easy Mediterranean diet dinner together.

    Roasted Sweet Potato and Baby Kale Salad Recipe
    This roasted sweet potato salad with baby kale, feta, pomegranate seeds, pepitas and a lime dressing makes a gorgeous main course fall salad, or Thanksgiving side dish. It's simple to prepare on a weeknight, vegetarian, and filled with healthy ingredients to make you feel great!
    Check out this recipe
    Roasted sweet potato salad in a bowl with kale

    9. Grilled Halloumi and Strawberry Salad

    Grilled halloumi and strawberry salad in a wooden bowl

    There is nothing more Mediterranean than the combination of fruits and vegetables! Throw some grilled salty Halloumi in the mix and you have the perfect salad.

    Grilled Halloumi and Strawberry Salad
    Sweet, juicy strawberries and salty halloumi are piled on top of mixed greens and drizzled with a tangy balsamic vinaigrette in this beautiful grilled halloumi and strawberry salad. Served with grilled bread and a glass of crisp white wine, this is quick and simple summer dining at its finest!
    Check out this recipe
    Grilled halloumi and strawberry salad in a wooden bowl

    10. Frittata with Goat Cheese and Sun Dried Tomatoes

    Overhead view of slice of easy fritatta recipe on a plate with salad

    This is what I make when I'm out of ideas and want something quick and delicious. You can customize it with ingredients you have on hand and serve it for breakfast, brunch, or dinner.

    Easy Frittata Recipe with Goat Cheese and Sun-dried Tomatoes
    This easy frittata recipe is made with tangy goat cheese, sweet sun-dried tomatoes and basil. You can whip it up in less than 20 minutes, for a healthy brunch or a light dinner!
    Check out this recipe
    Side view of a slice of easy fritatta recipe on a plate with salad.

    11. Red Pepper Carrot Soup with Couscous

    This beautiful, bold soup gets a ton of flavor from harissa, and is extra satisfying on a chilly fall evening with the amazing addition of a couscous swirl.

    If you've never tried harissa, this is a great recipe to introduce you. The couscous swirl makes this creamy soup heartier and worthy of main course status.

    Red Pepper Carrot Soup with Couscous
    This beautiful, bold soup gets a ton of flavor from harissa, and is extra satisfying on a chilly fall evening with the amazing addition of a couscous swirl.
    Check out this recipe
    This beautiful, bold soup gets a ton of flavor from harissa, and is extra satisfying on a chilly fall evening with the amazing addition of a couscous swirl.

    12. Roasted Salmon Quinoa Bowls

    A roasted salmon fillet on a bed of quinoa with cucumber slices

    Whole grains, healthy fats, and protein - all the staples of a perfect Mediterranean meal! These quinoa bowls feature all of that and are the hearty, quick, and easy main you can have on a busy day.

    Roasted Salmon Quinoa Bowls
    These roasted salmon quinoa bowls are super easy to make and come together quickly on a weeknight.
    Check out this recipe
    A roasted salmon filet on a bed of quinoa with cucumber slices
    « Halloumi Pasta
    Strawberry Goat Cheese Salad »
    345 shares
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    Reader Interactions

    Comments

    1. Terri DePrince

      July 26, 2022 at 12:42 am

      I love Mediteranean diet recipes. I am making this my eating style for life!!

      Reply
      • Ann

        August 17, 2022 at 2:48 pm

        It's a great way to eat for some many reasons!! 🙂

        Reply
    2. Louan L. Foldenauer

      July 10, 2022 at 10:11 am

      These all look great but I never heard of some of the ingredients.

      Reply
      • Ann

        July 10, 2022 at 9:41 pm

        I find all of these ingredients at my regular grocery store, although this probably depends on where you live. If you need any help tracking down a specific ingredient, or are not sure what to look for, let me know 🙂

        Reply

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    I'm Ann and I believe in balanced eating, homemade foods, and DESSERT. I love to cook, but I can't spend all day in the kitchen anymore, so what you'll mostly find here are simple, family-friendly recipes. I'm really happy you're here!
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