35 Mediterranean recipes

Embrace the flavours of the Mediterranean with these colourful, vegetable-loaded recipes.
Published 12 May 2019 | Updated 30 April 2024
Mediterranean baked chicken

The Mediterranean diet is well renowned for its numerous health benefits including being associated with a reduced risk of heart disease. The Mediterranean diet and recipes feature lots of vegetables, fruits, beans, wholegrains, nuts, fish and olive oil.

RELATED: Get the full list of Mediterranean foods.

Mediterranean diet considerations

Even if you can’t live in the Greek isles, you can eat as if you do by simply...

  • Learning to cook with olive oil instead of butter.
  • Enjoying a wide range of vegetables with every meal.
  • Eating legumes (such as chickpeas and kidney beans) and wholegrains.
  • Consuming at least two serves of fish a week (oily fish, such as tuna or salmon, is best for a dose of heart-healthy omega-3 fatty acids).
  • Serving up red meat only one or two times a week.
  • Choosing fresh fruit every day and nuts for snacks.
  • Dolloping on 99% fat-free plain yoghurt for healthy bones and protein.
  • Saving sweets for special occasions.

Quick tip: If you’re trying to cut back on salt, substitute reduced-salt products such as sauces, stocks and canned vegetables in our recipes. You can also omit seasoning the recipe with salt during cooking and at the table.