10 Easy Mediterranean Diet Recipes for Busy Weeknights

A number of health benefits associated with the Mediterranean diet have contributed to its increasing popularity in recent years.

Olive oil, fish, and other seafood are some of the healthy fats that are included in this diet, whole grains, legumes, nuts, and seeds are also included as well as fruits, vegetables, whole grains, legumes, and nuts.

Several research studies have demonstrated that a Mediterranean diet reduces the risk of heart disease, strokes, and diabetes, as well as improving cognitive function and extending life expectancy.

It is difficult for many people to incorporate this type of eating into their busy lifestyles, however.

Due to this, we have compiled a list of ten quick and easy Mediterranean diet recipes that can be prepared on a weeknight even when you are on the go.

This recipe collection is of special interest because it not only has a wide range of nutritional benefits and is tasty, but it also requires a minimum amount of preparation and cooking time, making it ideal for those who wish to eat healthily but lack a substantial amount of time to devote to the kitchen.

Mediterranean Diet Recipes:-

The following 10 easy Mediterranean diet recipes are designed for busy professionals, students, and parents juggling a number of responsibilities.

They will assist you in staying on track with your healthy eating goals without sacrificing taste or convenience. Here are a few recipes to get you started!

Recipe 1: One-Pan Mediterranean Chicken:-

This one pan Mediterranean chicken recipe is perfect for a quick and healthy weeknight dinner.

Packed with protein, healthy fats, and flavorful veggies, this dish is sure to satisfy your taste buds and keep you feeling full and energized.

Ingredients:–

• 4 boneless, skinless chicken breasts
• 1 tablespoon of dried oregano
• 1 teaspoon of dried thyme
• 1 teaspoon of paprika
• Salt and pepper to taste
• 2 tablespoons of olive oil
• 1 red onion, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 4 cloves of garlic, minced
• 1 cup of cherry tomatoes, halved
• 1/4 cup of Kalamata olives, pitted and halved
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions:–

• Preheat the oven to 400°F (200°C).
• In a small bowl, mix together the oregano, thyme, paprika, salt, and pepper.
• Season both sides of the chicken breasts with the spice mixture.
• Heat the olive oil in an oven-safe skillet over medium-high heat.
• Add the chicken breasts and cook for 5 minutes on each side or until browned.
• Remove the chicken from the skillet and set aside.
• Add the onion and bell peppers to the skillet and cook for 3-4 minutes or until softened.
• Add the garlic and cook for another minute.
• Add the cherry tomatoes and Kalamata olives to the skillet and stir to combine.
• Place the chicken breasts back in the skillet on top of the vegetable mixture.
• Drizzle the lemon juice over the chicken and vegetables.
• Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken is cooked through.
• Garnish with fresh parsley and serve hot.

Tips:–

• You can use any type of bell peppers you like or a variety of different colors for added color and flavor.
• For a vegetarian version, you can substitute the chicken with tofu or chickpeas.
• Serve with a side of whole-grain bread or brown rice to complete the meal.

Recipe 2: Greek Salad with Grilled Chicken:-

If you’re looking for a healthy and refreshing meal, this Greek salad with grilled chicken is a perfect choice.

With fresh vegetables, feta cheese, and a tangy dressing, this salad is packed with flavor and nutrition.

Ingredients:–

• 4 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 tablespoon of olive oil
• 1 head of romaine lettuce, chopped
• 1 cucumber, chopped
• 1 red onion, thinly sliced
• 1 red bell pepper, chopped
• 1/2 cup of Kalamata olives, pitted
• 4 ounces of crumbled feta cheese
• For the dressing:
• 1/4 cup of olive oil
• 3 tablespoons of red wine vinegar
• 1 tablespoon of dried oregano
• 1 clove of garlic, minced
• Salt and pepper to taste

Instructions:–

• Preheat the grill to medium-high heat.
• Season both sides of the chicken breasts with salt and pepper.
• Brush the chicken with olive oil.
• Grill the chicken for 5-7 minutes on each side or until cooked through.
• Remove the chicken from the grill and let it rest for 5 minutes.
• Meanwhile, prepare the salad ingredients and place them in a large bowl.
• In a small bowl, whisk together the olive oil, red wine vinegar, oregano, garlic, salt, and pepper.
• Slice the chicken into strips and add it to the salad.
• Drizzle the dressing over the salad and toss to combine.
• Sprinkle the feta cheese on top of the salad.
• Serve immediately.

Tips:–

• You can use any type of lettuce you like, such as mixed greens or spinach.
• If you don’t have a grill you can cook the chicken in a skillet over medium-high heat.
• For a vegetarian version, you can substitute the chicken with tofu or chickpeas.
• Serve with a side of whole-grain pita bread or crackers to add some crunch.

Recipe 3: Mediterranean Flatbread Pizza:-

This Mediterranean flatbread pizza is a quick and easy dinner that’s perfect for busy weeknights.

With crispy crust flavorful toppings and a homemade tzatziki sauce, this pizza is sure to become a family favorite.

Ingredients:–

• 2 whole wheat flatbreads or pitas
• 1/2 cup of tomato sauce
• 1/2 teaspoon of dried oregano
• 1/4 teaspoon of garlic powder
• Salt and pepper to taste
• 1/2 cup of crumbled feta cheese
• 1/2 cup of sliced Kalamata olives
• 1/2 cup of diced red onion
• 1/2 cup of sliced cherry tomatoes
• For the tzatziki sauce:
• 1/2 cup of plain Greek yogurt
• 1/2 cucumber, peeled and grated
• 1 clove of garlic, minced
• 1 tablespoon of chopped fresh dill
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Instructions:–

• Preheat the oven to 400°F (200°C).
• Place the flatbreads or pitas on a baking sheet.
• In a small bowl, mix together the tomato sauce, oregano, garlic powder, salt, and pepper.
• Spread the tomato sauce mixture over the flatbreads or pitas.
• Sprinkle the feta cheese, Kalamata olives, red onion, and cherry tomatoes over the tomato sauce.
• Bake in the preheated oven for 10-12 minutes or until the cheese is melted and the crust is crispy.
• Meanwhile, prepare the tzatziki sauce by combining the Greek yogurt, grated cucumber, minced garlic, dill, lemon juice, salt, and pepper in a small bowl.
• Drizzle the tzatziki sauce over the pizza before serving.

Tips:–

• You can add any other toppings you like, such as sliced bell peppers, cooked chicken, or spinach.
• If you don’t have tomato sauce, you can use pesto or olive oil instead.
• For a gluten-free version, use gluten-free flatbreads or pitas.
• Serve with a side salad or roasted vegetables for a complete meal.

Recipe 4: Baked Mediterranean Cod:-

This baked Mediterranean cod recipe is a healthy and flavorful way to enjoy fish.

With a blend of Mediterranean herbs and spices, this dish is bursting with flavor and packed with nutrition.

Ingredients:–

• 4 cod fillets (6-8 ounces each)
• Salt and pepper to taste
• 1 tablespoon of olive oil
• 1/2 cup of diced cherry tomatoes
• 1/4 cup of sliced Kalamata olives
• 1/4 cup of chopped fresh parsley
• 1 tablespoon of chopped fresh oregano
• 1 tablespoon of chopped fresh thyme
• 2 garlic cloves, minced
• Juice of 1 lemon
• Lemon wedges for serving

Instructions:–

• Preheat the oven to 400°F (200°C).
• Season both sides of the cod fillets with salt and pepper.
• Heat the olive oil in a skillet over medium heat.
• Add the cherry tomatoes, Kalamata olives, parsley, oregano, thyme, and garlic to the skillet and cook for 3-4 minutes or until the vegetables are softened.
• Place the cod fillets in a baking dish.
• Spoon the vegetable mixture over the cod fillets.
• Drizzle the lemon juice over the cod fillets.
• Bake in the preheated oven for 10-12 minutes or until the fish is cooked through.
• Serve with lemon wedges.

Tips:

• You can use any other type of white fish, such as tilapia or halibut, instead of cod.
• Add a pinch of red pepper flakes to the vegetable mixture for a spicier version.
• You can prepare the vegetable mixture in advance and refrigerate it until ready to use.
• Serve with a side of quinoa or roasted vegetables for a complete meal.

Recipe 5: Mediterranean Quinoa Bowl:-

This Mediterranean quinoa bowl is a nutritious and delicious meal that’s perfect for a busy weeknight. Packed with protein, fiber, and healthy fats, this dish will keep you satisfied and energized.

Ingredients:

• 1 cup of quinoa
• 2 cups of water
• Salt and pepper to taste
• 1 tablespoon of olive oil
• 1/2 cup of diced cucumber
• 1/2 cup of diced red bell pepper
• 1/2 cup of diced cherry tomatoes
• 1/4 cup of sliced Kalamata olives
• 1/4 cup of crumbled feta cheese
• 1/4 cup of chopped fresh parsley
• 1/4 cup of chopped fresh mint
• 2 tablespoons of lemon juice
• 2 tablespoons of extra-virgin olive oil

Instructions:–

• Rinse the quinoa in a fine-mesh strainer under cold water.
• In a medium saucepan, bring the water and a pinch of salt to a boil.
• Add the quinoa to the saucepan and stir.
• Reduce the heat to low, cover, and simmer for 15-20 minutes or until the water is absorbed and the quinoa is tender.
• Remove from heat and let stand for 5 minutes.
• Fluff the quinoa with a fork.
• In a large bowl, combine the cooked quinoa, cucumber, red bell pepper, cherry tomatoes, Kalamata olives, feta cheese, parsley, and mint.
• In a small bowl, whisk together the lemon juice, extra-virgin olive oil, salt, and pepper.
• Drizzle the dressing over the quinoa bowl and toss to combine.
• Serve at room temperature or chilled.

Tips:

• You can add any other vegetables you like, such as diced avocado or roasted eggplant.
• For a vegan version, omit the feta cheese.
• You can prepare the quinoa in advance and refrigerate it until ready to use.
• Serve with a side of hummus or pita bread for a complete meal.

Recipe 6: Hummus and Veggie Wrap:-

This hummus and veggie wrap is a quick and easy meal perfect for a busy weeknight.

It’s loaded with fresh vegetables and protein-packed hummus, making it a healthy and satisfying option for lunch or dinner.

Ingredients:–

• 1 large whole-wheat tortilla
• 1/4 cup of hummus
• 1/2 cup of sliced cucumber
• 1/2 cup of sliced red bell pepper
• 1/2 cup of shredded carrots
• 1/4 cup of crumbled feta cheese
• 1/4 cup of chopped fresh parsley
• Salt and pepper to taste

Instructions:

• Spread the hummus evenly over the tortilla, leaving a 1-inch border around the edges.
• Layer the sliced cucumber, red bell pepper, and shredded carrots on top of the hummus.
• Sprinkle the crumbled feta cheese and chopped fresh parsley over the vegetables.
• Season with salt and pepper to taste.
• Roll the tortilla tightly, tucking in the sides as you go.
• Cut the wrap in half and serve.

Tips:

• You can use any vegetables you like, such as sliced avocado or shredded lettuce.
• For a vegan version, omit the feta cheese.
• You can add grilled chicken or tofu for extra protein.
• This wrap can be prepared in advance and refrigerated until ready to eat.

Recipe 7: Lemon-Garlic Shrimp Skewers:-

These lemon-garlic shrimp skewers are a delicious and healthy dinner option for any night of the week.

They are easy to prepare and cook quickly, making them a great choice for busy weeknights.

Ingredients:–

• 1 pound of large shrimp, peeled and deveined
• 1/4 cup of olive oil
• 3 cloves of garlic, minced
• 2 tablespoons of lemon juice
• 1 tablespoon of chopped fresh parsley
• Salt and pepper to taste
• Wooden skewers, soaked in water for 30 minutes

Instructions:

• Preheat your grill or grill pan to medium-high heat.
• In a large bowl, whisk together the olive oil, garlic, lemon juice, chopped parsley, salt, and pepper.
• Add the shrimp to the bowl and toss to coat evenly.
• Thread the shrimp onto the soaked wooden skewers.
• Grill the shrimp skewers for 2-3 minutes on each side or until they are pink and opaque.
• Remove from the grill and let them rest for 1-2 minutes before serving.

Tips:

• You can marinate the shrimp in the olive oil mixture for up to 30 minutes before grilling for extra flavor.
• Serve with a side of brown rice or quinoa for a complete meal.
• You can use metal skewers instead of wooden ones if you prefer.
• Garnish with additional chopped fresh parsley and lemon wedges for presentation.

Recipe 8: Mediterranean Stuffed Bell Peppers:-

These stuffed bell peppers are a hearty and flavorful meal that’s perfect for a busy weeknight.

They are packed with protein and vegetables, making them a healthy and satisfying option for dinner.

Ingredients:

• 4 bell peppers (any color)
• 1 pound of ground beef (or ground turkey)
• 1 cup of cooked quinoa
• 1/2 cup of chopped onion
• 1/2 cup of chopped tomato
• 1/2 cup of chopped zucchini
• 1/2 cup of chopped eggplant
• 1/4 cup of chopped fresh parsley
• 2 cloves of garlic, minced
• 1 tablespoon of olive oil
• 1 teaspoon of dried oregano
• Salt and pepper to taste

Instructions:

• Preheat your oven to 375°F.
• Cut off the tops of the bell peppers and remove the seeds and membranes.
• In a large skillet, heat the olive oil over medium-high heat.
• Add the ground beef and cook until browned, stirring occasionally.
• Add the chopped onion, tomato, zucchini, eggplant, garlic, dried oregano, salt, and pepper to the skillet. Cook until the vegetables are tender, stirring occasionally.
• Add the cooked quinoa and chopped fresh parsley to the skillet and stir to combine.
• Spoon the mixture into the bell peppers, filling them to the top.
• Place the stuffed bell peppers in a baking dish and cover with foil.
• Bake for 25-30 minutes or until the peppers are tender and the filling is heated through.
• Remove from the oven and let them cool for a few minutes before serving.

Tips:

• You can use any vegetables you like, such as mushrooms or spinach.
• You can use ground turkey instead of ground beef for a leaner option.
• Top with grated Parmesan cheese for an extra burst of flavor.
• Leftovers can be refrigerated for up to 3 days.

Recipe 9: Chickpea and Spinach Stew:-

This vegetarian stew is a comforting and satisfying meal that’s packed with protein and fiber. It’s also quick and easy to make, making it a perfect weeknight dinner option.

Ingredients:

• 1 tablespoon of olive oil
• 1 onion, chopped
• 3 cloves of garlic, minced
• 1 teaspoon of ground cumin
• 1 teaspoon of paprika
• 1/2 teaspoon of turmeric
• 1/2 teaspoon of cinnamon
• 2 cans of chickpeas, drained and rinsed
• 2 cans of diced tomatoes
• 1 cup of vegetable broth
• 4 cups of fresh spinach
• Salt and pepper to taste

Instructions:

• Heat the olive oil in a large pot over medium heat.
• Add the chopped onion and garlic, and cook until the onion is soft and translucent.
• Add the ground cumin, paprika, turmeric, and cinnamon, and cook for 1-2 minutes until fragrant.
• Add the chickpeas, diced tomatoes, and vegetable broth to the pot. Bring to a boil and then reduce heat to low.
• Simmer the stew for 10-15 minutes to allow the flavors to meld together.
• Stir in the fresh spinach until it wilts.
• Season with salt and pepper to taste.

Tips:

• This recipe can be made in a slow cooker. Just sauté the onions and garlic first, then add all ingredients to the slow cooker and cook on low for 4-6 hours.
• You can add other vegetables to the stew, such as carrots or bell peppers.
• Serve with crusty bread or rice to soak up the flavorful broth.
• Leftovers can be stored in the refrigerator for up to 4 days.

Recipe 10: Mediterranean Omelette:-

This healthy and delicious omelet is packed with Mediterranean flavors and is perfect for a quick and easy breakfast, lunch, or dinner.

Ingredients:

• 3 eggs
• 2 tablespoons of milk
• 1/4 cup of chopped sun-dried tomatoes
• 1/4 cup of chopped Kalamata olives
• 1/4 cup of crumbled feta cheese
• 1 tablespoon of chopped fresh parsley
• Salt and pepper to taste
• 1 tablespoon of olive oil

Instructions:

• Whisk together the eggs, milk, salt, and pepper in a bowl.
• Heat the olive oil in a nonstick skillet over medium heat.
• Pour the egg mixture into the skillet and let it cook for a few minutes until the bottom starts to set.
• Add the sun-dried tomatoes, olives, feta cheese, and parsley to one side of the omelet.
• Use a spatula to fold the other side of the omelet over the filling.
• Cook the omelet for another 2-3 minutes until the filling is heated through and the eggs are fully cooked.

Tips:

• You can customize this recipe by adding other Mediterranean ingredients, such as roasted red peppers, artichoke hearts, or spinach.
• Serve with a side salad or crusty bread for a complete meal.
• If you’re short on time, you can use pre-chopped sun-dried tomatoes and olives.
• Leftovers can be stored in the refrigerator for up to 2 days.

Conclusion:

The following article shares 10 simple and delicious Mediterranean diet recipes that are perfect for busy weeknights.

You will find various healthy and delicious Mediterranean recipes in this collection, from one-pan Mediterranean chicken to Mediterranean omelets.

It can be difficult to incorporate a Mediterranean diet into a hectic lifestyle, but these recipes demonstrate that eating healthily does not have to sacrifice taste or convenience.

A delicious and satisfying meal can be enjoyed in no time if you choose nutrient-dense ingredients and prepare them in a simple manner.

This recipe is intended to be tried by our readers, and we encourage them to share their feedback.

There is no doubt that these recipes will become new favorites in your kitchen whether you are new to the Mediterranean diet or a seasoned pro.

Prepare this delicious and nutritious diet today, and enjoy its many health benefits!