Mediterranean recipes

Cooking the Mediterranean way means olive oil as your main fat, plenty of veg, pulses, wholegrains, nuts and herbs, fish regularly – and little red meat or sugar. Here you'll find dishes that follow this pattern, from quick salads to oven bakes.

Mediterranean cooking is one of the best-researched ways of eating. Our recipes follow its pattern: olive oil as the main fat, fish 2–3 times a week, pulses, wholegrains and veg in every colour, and little red meat or sugar.

• High-protein air fryer turkey gyros with skyr tzatziki – 352 kcal
• Quick tuna salad with white beans – 380 kcal
• Keto salmon and spinach bake with a parmesan crust – 520 kcal
• Mediterranean chicken meatballs with courgette noodles – 350 kcal
• High-protein prawn pan-fry with courgette noodles – 320 kcal
• High-protein mushroom pan with spinach – 280 kcal
• Low-carb spinach shakshuka – 340 kcal
• Gluten-free lentil bolognese with courgette noodles – 310 kcal
• Vegan lentil hummus – 290 kcal
• Vegetarian roasted vegetables with feta – 310 kcal
• High-protein Mediterranean lentil stew with feta – 380 kcal
• Mediterranean tuna and chickpea salad – 380 kcal
• High-protein courgette boats with turkey mince – 310 kcal
• High-protein quinoa and cheese bake – 520 kcal
• Low-carb courgette noodles with prawns – 310 kcal
• Chicken and broccoli bake with wild rice – 510 kcal
• Classic oven-baked ratatouille – 150 kcal
• Greek salad with feta and olives – 554 kcal
• Creamy protein hummus with hemp seeds – 180 kcal
• Keto aubergine pizza – 290 kcal
• Gluten-free courgette and oat fritters with herb quark – 310 kcal
• Tomato and mozzarella skewers – 350 kcal
• High-protein lasagne soup with beef mince and ricotta – 521 kcal
• Low-carb sliced turkey in creamy mushroom sauce – 450 kcal

Frequently asked questions

What's part of Mediterranean cooking?

Lots of olive oil, veg, pulses, wholegrains, nuts and herbs, fish regularly, little red meat, few processed foods and little sugar.

Can I cook this way with local ingredients?

Yes. Walnuts instead of almonds, spelt instead of wheat, cabbage and root veg from closer to home – the principle stays the same: lots of veg, pulses, nuts, olive oil and fish.

Is red wine part of it?

Our recipes don't include a glass of wine. Water with lemon goes just as well with Mediterranean food.

Top 10 by Health Score

Mediterranean diet: food list and example day

Related ideas

• Vegan recipes
• Vegetarian recipes
• Pescatarian recipes
• High-protein recipes
• Low-carb recipes
• Keto recipes
• Paleo recipes
• Gluten-free recipes
• Dairy-free recipes
• Meal prep recipes
• Quick recipes
• Filling recipes
• Clean eating recipes
• Low-FODMAP recipes
• Low-histamine recipes
• High-fibre recipes
• Recipes with no added sugar
• Nutrient-dense recipes
• Recipes with few fast carbs
• Recipes with fibre & variety
• Fermented recipes
• Recipes with lots of plant compounds
• Blue Zones-style recipes
• Recipes for training days
• Breakfast recipes
• Dessert recipes
• Snack recipes
• Smoothie recipes
• Juice recipes
• Drinks