Quick Mediterranean Meals

Are You Starting or Adherence the Mediterranean Diet? These quick meals provide satisfying, low-effort weeknight dinner solutions! Incorporate nutritious foods like whole grains, veggies, fish, olive oil and aromatic herbs.

Experience Mediterranean flavors like never before with delicious Mediterranean recipes like poached salmon in fragrant liquid, garlicky chicken thighs with Brussels sprouts, and creamy feta baked with herbs! These colorful dishes will have you indulging in all its healthy splendor in no time!

Shakshuka

Shakshuka (sometimes known as shakshouka) is an easy and nutritious North African dish consisting of eggs cooked atop garlic-scented tomatoes, making this hearty meal rich in both proteins and healthy fats, perfect for anytime of day consumption.

Heat olive oil in a large skillet over medium-high heat. Stir in onions and bell peppers until they become tender and translucent before stirring in spices such as paprika and cumin for optimal flavor.

Stir tomatoes into the mixture, reduce heat, and simmer for 10-15 minutes or until thickened slightly. Taste your sauce, adding more sugar or cayenne as necessary – for a sweeter or spicy dish respectively.

Canned Salmon Salad Tartines

If you’re in search of an easy summer dinner solution, this recipe fits the bill. Garlicky herb-filled yogurt serves double duty here by acting both as marinade for chicken and flavorful dressing.

Dietitians at the Good Housekeeping Institute Nutrition Lab created this meal to follow the Mediterranean diet, an approach associated with decreased stroke risks and heart disease as well as lower levels of type 2 diabetes. It emphasizes healthy fats from olive oil and other plant-forward sources while restricting red meat, processed foods and added sugars.

Sun-Dried Tomato Pasta with Spinach

This cozy pasta dish boasts the salty cream flavor, sweet sun dried tomato sweetness, and fresh baby spinach to provide a delightful meal in under 30 minutes.

Start by bringing a pot of salted water to boil and following the package directions for cooking pasta until al dente, reserving about half cup of pasta water before draining and draining your pasta.

While your pasta is cooking, saute two cloves of garlic with olive oil until fragrant before stirring in sun dried tomatoes with their oil, and 1 cup of parmesan cheese.

Baked Fish with Herbes de Provence

Add a taste of France to your weeknight dinner with this Herbes de Provence fish dish, made using herbs such as rosemary, thyme, fennel seeds and oregano for depth of flavor and a vibrant hue.

Create a healthy one-pan meal using this chicken scampi recipe packed with vegetables! Perfect for weeknight dining while feeling special and delectable!

Add Mediterranean flair to your soup with this chicken and lemon soup recipe, featuring superhealthy red lentils in a tomato-based broth and enhanced by saffron for color and flavor. Saffron adds beautiful hue and depth of flavor.

Hummus Breakfast Bowls

Hummus is not only delicious but packed full of nutrition (source). Chickpeas have been linked with improved blood sugar control, increased bone strength, reduced heart disease risk and other benefits!

For this breakfast bowl, combine hummus with quinoa and chopped vegetables, massaging kale with olive oil and lemon juice to soften and flavor it further. Additionally, eggs add protein – scrambled, sunny-side up or boiled versions all work great here!

Budget-minded cooks will find this recipe financially-strapped if they start from dried garbanzo beans and prepare them themselves – it only takes about 2 hours! Or use canned garbanzos as an easy and budget-conscious solution.

Shrimp with Vegetables

If you’re following the Mediterranean Diet (which focuses on fruits, vegetables, whole grains, healthy fats like olive oil and lean proteins) or simply seeking flavorful dinner recipes that offer big bites of goodness – look no further! This collection has everything you need.

This vegetarian-inspired take on shakshuka features an abundance of veggies and protein in an herb-flecked tomato sauce, complete with herbs. If you want an additional meatier option, chicken or tofu are great additions as well. When making this recipe with shrimp be sure to pat them dry beforehand to ensure a good sear and maintain their juicy texture without becoming mushy or watery during cooking.

Chickpea Lettuce Wraps

Chickpeas can become the foundation for delicious meal-prep wraps! Pack them full of healthy, flavorful ingredients like roasted veggies and peppery arugula for a tasty lunch or dinner option that’s quick, simple, and nutritious!

This vegetarian crock pot recipe meets the Mediterranean diet perfectly and can be ready in only 20 minutes, making it the ideal weeknight dinner solution for busy families.

Take your favorite lettuce varieties such as romaine, butter or iceberg lettuce and make vegan wraps using them! Customize this meal by topping your veggies off with your preferred sauce, nuts or seeds for a truly customizable wrap experience.