Best Mediterranean Diet Recipes

For the sixth consecutive year, the Mediterranean diet has claimed the prestigious title of the number one diet according to U.S. News & World Report. Whether you’re starting your day with a delightful breakfast or winding down with a satisfying dinner, Mediterranean diet recipes offer a harmonious blend of fresh vegetables, whole grains, and lean protein sources like fish and chicken. What sets this eating pattern apart is its inherent flexibility, allowing you to tailor it to your unique flavor preferences and dietary requirements. Explore a trove of nutritious recipes, such as our Garlic Roasted Salmon & Brussels Sprouts and our Berry Chia Pudding, which seamlessly align with your journey to follow this enriching diet.

To provide you with a taste of the culinary treasures that await, here are our top 3 Mediterranean diet recipes we’re confident you’ll relish:

Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi

In this wholesome dinner creation, succulent chicken thighs, vibrant Brussels sprouts, juicy cherry tomatoes, and conveniently packaged gnocchi share a single sheet pan, culminating in a complete, hassle-free meal. This seemingly uncomplicated dish bursts with a medley of flavors derived from a symphony of seasonings, including the aromatic notes of garlic, the earthy richness of oregano, and a hint of zesty red wine vinegar. This culinary masterpiece is poised to become a beloved fixture in your weeknight meal rotation.

These delectable Mediterranean diet recipes are designed to simplify your culinary endeavors while elevating your dining experience. They’re a testament to the timeless appeal of the Mediterranean diet, a lifestyle that promotes wellness, flavor, and the joy of savoring every bite.

Ingredients

• 4 tablespoons extra-virgin olive oil, divided
• 2 tablespoons chopped fresh oregano, divided
• 2 large cloves garlic, minced, divided
• ½ teaspoon ground pepper, divided
• ¼ teaspoon salt, divided
• 1 pound Brussels sprouts, trimmed and quartered
• 1 (16 ounce) package shelf-stable gnocchi
• 1 cup sliced red onion
• 4 boneless, skinless chicken thighs, trimmed
• 1 cup halved cherry tomatoes
• 1 tablespoon red-wine vinegar

Directions

1. Preheat oven to 450 degrees F.
2. Stir 2 tablespoons oil, 1 tablespoon oregano, half the garlic, 1/4 teaspoon pepper and 1/8 teaspoon salt together in a large bowl. Add Brussels sprouts, gnocchi and onion; toss to coat. Spread on a large rimmed baking sheet.
3. Stir 1 tablespoon oil, the remaining 1 tablespoon oregano, the remaining garlic and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt in the large bowl. Add chicken and toss to coat. Nestle the chicken into the vegetable mixture. Roast for 10 minutes.
4. Remove from the oven and add the tomatoes; stir to combine. Continue roasting until the Brussels sprouts are tender and the chicken is just cooked through, about 10 minutes more. Stir vinegar and the remaining 1 tablespoon oil into the vegetable mixture.

You may also like: Marry Me Chicken Recipe

Egg Sandwiches with Rosemary, Tomato & Feta

Abundant with Mediterranean diet staples like feta cheese, tomato, and spinach, these substantial breakfast sandwiches are a delightful morning treat.

What Are Sandwich Thins?

Sandwich thins are a type of bread roll that is thinner and boasts fewer calories compared to traditional sandwich rolls. We recommend opting for multigrain sandwich thins, although you have the freedom to choose any variety of whole-grain sandwich thins that suits your preference. In case sandwich thins are unavailable, you can easily substitute them with multigrain English muffins.

Related: Pani Puri: Delicious History of India’s Beloved Street Snack

Cooking Eggs in Rosemary-Infused Olive Oil

To infuse an extra layer of flavor, we prepare the eggs in olive oil infused with the delightful essence of rosemary. We heat a mixture of freshly chopped rosemary and olive oil, allowing the fragrant rosemary flavors to permeate the oil. The eggs are then gently cooked in this rosemary-infused olive oil until the whites are fully set on both sides.

Slicing a Tomato for Your Recipe

The ideal way to slice a tomato into uniform slices is by employing a serrated knife. With a serrated knife in hand, securely hold the tomato and deftly trim away the stem end.”

Ingredients

• 4 multigrain sandwich thins
• 4 teaspoons olive oil
• 1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
• 4 eggs
• 2 cups fresh baby spinach leaves
• 1 medium tomato, cut into 8 thin slices
• 4 tablespoons reduced-fat feta cheese
• ⅛ teaspoon kosher salt
• Freshly ground black pepper

Directions

1. Start by preheating your oven to 375°F. Carefully split the sandwich thins in half and brush the cut sides with 2 teaspoons of the olive oil. Place them on a rimmed baking sheet and toast in the oven for approximately 5 minutes or until the edges turn a light brown and become delightfully crisp.
2. While the sandwich thins are toasting, take a large skillet and heat the remaining 2 teaspoons of olive oil along with the fragrant rosemary over medium-high heat. One by one, break the eggs into the skillet. Cook for about 1 minute until the egg whites are fully set, but the yolks remain beautifully runny. Gently break the yolks using a spatula, then carefully flip the eggs and cook the other side until they are done to your liking. Once they’re cooked to perfection, remove them from the heat.
3. Now, it’s time to assemble these scrumptious breakfast sandwiches. Place the bottom halves of the toasted sandwich thins on four serving plates. Divide the fresh spinach evenly among the sandwich thins already on the plates. Top each bed of spinach with 2 slices of the luscious tomato, a perfectly cooked egg, and a generous tablespoon of the delectable feta cheese. Sprinkle a pinch of salt and a dash of pepper to enhance the flavors. Finally, complete your breakfast masterpiece by crowning it with the remaining halves of the sandwich thins. Enjoy!”

Read: The Disadvantages of a Vegan Diet

Mushroom & Tofu Stir-Fry

“This speedy and straightforward tofu and vegetable stir-fry is the perfect choice for a convenient weeknight dinner. Baked tofu boasts a sturdy and satisfying texture that crisps up beautifully when sautéed in a hot pan. You can discover it in enticing flavors such as teriyaki and sesame, both of which complement this dish magnificently. Alternatively, you may opt for a smoked variety, which retains the same delightful texture but introduces a more robust taste. Serve this delectable stir-fry over a bed of wholesome brown rice.”

Ingredients

• 4 tablespoons peanut oil or canola oil, divided
• 1 pound mixed mushrooms, sliced
• 1 medium red bell pepper, diced
• 1 bunch scallions, trimmed and cut into 2-inch pieces
• 1 tablespoon grated fresh ginger
• 1 large clove garlic, grated
• 1 (8 ounce) container baked tofu or smoked tofu, diced
• 3 tablespoons oyster sauce or vegetarian oyster sauce

Directions

1. Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over high heat. Add mushrooms and bell pepper; cook, stirring occasionally, until soft, about 4 minutes. Stir in scallions, ginger and garlic; cook for 30 seconds more. Transfer the vegetables to a bowl.
2. Add the remaining 2 tablespoons oil and tofu to the pan. Cook, turning once, until browned, 3 to 4 minutes. Stir in the vegetables and oyster sauce. Cook, stirring, until hot, about 1 minute.

Tips

Tip: Sweet, salty oyster sauce is made from, well, oysters, along with salt, sugar and sometimes soy sauce. Substitute vegetarian oyster or stir-fry sauce, if desired, which uses mushrooms instead of oysters.