Mediterranean food is flavourful, delicious, and satisfying - it also happens to be pretty nutritious!
Meals include Greek, Italian, Middle Eastern, and African flavours from the countries that border the beautiful Mediterranean Sea. Recipes typically use lots of fresh vegetables and herbs, as well as heart-healthy olive oil and lean proteins from beans, legumes, fish, and poultry.
We’ve put together a list of our favourite Mediterranean meals, including breakfast, lunch, and dinner ideas that you and your family will love. Add some light and tasty new recipes into your rotation with these popular Mediterranean dishes!
1. Shakshuka
Shakshuka is a traditional Mediterranean breakfast made of poached eggs sitting in a very flavourful warm tomato and bell pepper sauce. The word shakshuka comes from Arabic and means “all mixed up.” This delicious meal is typically served with pita bread or naan, or you can use any bread of your choice to soak up every last bit. Enjoy this spin on your basic morning eggs with our favourite recipe for Classic Shakshuka. It’s healthy (and vegetarian) comfort food at its best!
2. Chicken Shawarma
Chicken Shawarma is juicy, flavourful chicken marinated in a blend of Middle Eastern spices and grilled, then served in pita bread, on top of a salad, or in a bowl - usually with a tasty yogourt sauce. It’s popular street food in the Mediterranean, but you can get the same delicious flavours right at home with this recipe for Easy Chicken Shawarma. It’s perfect for making ahead at the start of the week for packed work or school lunches.
3. Greek Chicken and Couscous Bowls
Looking for a light and healthy lunch (or dinner) idea you won’t get tired of? This recipe for Greek Chicken and Couscous Bowls is a must-try. These flavourful bowls are easy to make and highly adaptable, with tons of optional variations that will keep your taste buds satisfied time and time again. These Greek chicken bowls are layered with toasted pearl couscous, Greek yogourt marinated chicken, tomato cucumber salad, crispy chickpeas, feta cheese, and homemade tzatziki! They're perfect for meal prep or easy weeknight dinners.
4. Baked Lemon Garlic Salmon
Mediterranean food is heavily influenced by its namesake sea and includes lots of seafood like salmon. This tender, perfectly flaky Baked Lemon Garlic Salmon recipe takes little prep and less than 20 minutes to cook! If you feel intimidated by the idea of cooking fish because it could turn out too dry or bland, don’t worry - this recipe delivers the perfect juicy salmon every time! Baking the salmon in tin foil traps the fish’s natural juices and keeps it moist and flavourful. This method is a great way for busy cooks to have a healthy and delicious home-cooked meal in no time.
5. Mediterranean Pasta
Everyone loves pasta! Since Italy is part of the Mediterranean, pasta is naturally a huge staple for meals. We love this list of 15 Mediterranean Diet Pasta Recipes for fantastic tasty meal ideas you can easily make at home. Choose from 15 creamy, dreamy, and delicious pastas the whole family will love, including Shrimp Spaghetti Aglio Olio or One Pot Spinach & Feta Macaroni and Cheese. For those following the Mediterranean diet, opt for whole-grain wheat pasta for a healthier option, or try lentil pasta to make the recipes gluten-free!
6. Moroccan Vegetable Tagine Stew
Moroccan flavours are warm, sweet, and spicy, and this Moroccan Vegetable Tagine captures all of that flavour in a delicious stew. It can be served on its own, or over rice or couscous. This vegan meal contains chickpeas, potatoes, tomatoes, apricots, and harissa spice - a unique blend of three types of chili, along with sumac, caraway, fennel, and more. Tagine is traditionally cooked in a clay (or ceramic) pot, but this modern recipe uses a more common Dutch oven or any other large, heavy pot. This Mediterranean recipe is packed with the perfect balance of Moroccan flavours and comes together in less than an hour.
7. Quick and Easy Baklava Squares
No meal is complete without a sweet treat at the end! Baklava is a mouth-watering Mediterranean dessert favourite, but the traditional baking method takes a long time. Indulge in this dessert with all the flavour and half the work with this recipe for Quick and Easy Baklava Squares. This recipe requires only 20 minutes of work to prep the squares for the oven, and makes enough for two dozen friends and family to enjoy - if you’re willing to share, of course!
Try one of these delicious Mediterranean recipes this week, and you’re sure to add it to your regular mealtime rotation!
