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7 Mediterranean Diet Dinner Recipes in 30 Minutes or Less

December 29, 2023
Courtesy of AudreyThena Food Goddess

For just about every diet that has its fanbase, there are those who do not approve. But the Mediterranean Diet is one of few that are just about universally appreciated — and is continuously rated by professionals as the best diet to follow year after year. Mostly because there’s nothing not to like about it, especially when you cook up these delicious dinner recipes!

People on a Mediterranean Diet, which is a way of eating based on how those in Spain, Italy, and Greece eat as a lifestyle, eat lots of fish, seafood, vegetables, fruits, nuts, seeds, legumes, and extra virgin olive oil but avoid too much red meat, poultry, eggs, cheese, and yogurt while limiting refined grains, sugar, refined oils, and other processed foods.

Sounds pretty delicious, right? Like a holiday in the Mediterranean? Well, that’s essentially what it is thanks to these easy Mediterranean Diet dinner recipes.

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1. Tabbouleh

tabbouleh in a bowl

Courtesy of Planted In the Kitchen

This is a bright and flavorful dish that fits the Mediterranean diet perfectly. Enjoy herbs like fresh parsley and lots of fresh vegetables. Quinoa, which is minimally processed, adds texture, and it is dressed with a simple blend of lemon juice and olive oil.

Try the recipe from Planted In the Kitchen.

2. Strawberry Salad With Basil and Lemon

strawberry salad with dressing in a bowl

Courtesy of AudreyThena Food Goddess

Salads don’t need to be boring. This salad is bright and colorful, with strawberries, walnuts, and hemp seeds mixed with greens like spinach and arugula. After being tossed in lemon and basil, it is finished off with a simple balsamic vinaigrette. This recipe works if you’re on the Mediterranean diet, because it stays clear of red meat and poultry, and supplies a healthy amount of fruits, vegetables, nuts, seeds, and olive oil.

Try the recipe from AudreyThena Food Goddess.

3. Piyaz, Turkish White Bean Salad

white bean salad in a bowl

Courtesy of New York Shuk

This recipe, from Ron & Leetal Arazi of New York Shuk, is a beautiful example of how plant-based eating does not have to be one-note, or boring. It uses a generous amount of olive oil, which is mixed with pantry-friendly beans and kalamata olives, and garnished with the bold citrus flavor of preserved lemons.

Try the recipe from New York Shuk.

4. Mediterranean Buddha Bowl

mediterranean grain bowl

Courtesy of The Candida Diet

A quick and healthy meal doesn’t have to leave you unsatisfied. This bowl is balanced and nutrient-dense, with everything from fluffy grains to colorful veggies, cool, and a spicy tahini dressing in one colorful and inviting bowl.

Try the recipe from The Candida Diet

5. Tomato and Feta Tuna Salad

tuna pitas in a pan

Courtesy of Homan at Home

A tuna sandwich may sometimes hit the spot, but it’s not really the intended spirit of the Mediterranean Diet. This quick and simple salad is ready in just a few minutes and incorporates the tomatoes and tuna of a basic sandwich but in a much more carb-friendly whole grain pita, along with the addition of feta for a heart-healthy and delicious fat.

Try the recipe from Homan at Home.

6. Mediterranean Grilled Vegetables

grilled veggie skewers with lemon

Courtesy of Cook Like a Master

Another beautiful lunch idea, this mixes fresh veggies and tart lemon with savory spices and some olive oil for a perfectly light spin on veggie kabobs. These handheld meals can be just as hearty without red meat or cheese!

Try the recipe from Cook Like a Master.

7. Baked Salmon Pesto

pesto salmon with crumble and a side of broccoli

Courtesy of Garlic & Zest

Lean seafood is a big aspect of this diet, and this easy Baked Salmon Pesto recipe only requires four ingredients and is ready to eat in 20 minutes. The basil pesto keeps this salmon tasting garlicky and savory, for a meal that will be delightful with steamed veggies or over a salad.

Try the recipe from Garlic & Zest.

Read next: 12 Delicious Lebanese Recipes to Spice Up Your Mediterranean Diet

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