The Mediterranean diet has been in the spotlight for years thanks to its cancer-fighting and heart-healthy benefits. One recent study found it could also have the potential to slow aging and reduce bone loss.
Even if you're not ready to become a full-fledged convert, you can dip your toe in the Mediterranean water with these flavorful dinners. Try them anytime you're looking for a healthy, delicious meal.
This dinner looks almost too good to eat. Key word: almost. We dug in right after snapping a pic. The recipe calls for delicata squash, but butternut and acorn work just as well. And if you have trouble finding walnut oil, swap in olive oil for a slightly less nutty flavor.
Enjoy all the flavors of the Mediterranean in this simple salad. Olives, feta, tomatoes, onion, garlic, and a lemon dressing make up the bulk of the dish, while spices add even more pops of flavor. Add optional quinoa for a more substantial meal.
The reason we love the Mediterranean diet so much? You can still eat pasta—after all, carbs aren’t the devil. This dish starts with a pasta base and adds spinach, tomatoes, basil, Parmesan, and ricotta. Is your mouth watering yet?
We'll say it: Everything is better in a bowl. This one with a Mediterranean spin is no exception. The roasted red pepper sauce jazzes up other ingredients you probably already have in your kitchen: olives, feta, cucumber, and quinoa.
We took one look at this dish and knew we had to pin it. And that's before we realized it's vegan and gluten-free. Cucumber, tomato, and crispy grilled chickpeas are packed into grilled avocados. Drizzle with creamy tahini for a dinner you'll be dreaming about for days.
Make dinner for two in 25 minutes flat—pun intended. This flatbread is topped with some of our favorite veggies, including artichokes, tomatoes, and roasted red peppers.
We love how versatile falafel is—stuff a few in a wrap or plop 'em on top of a salad. Just make sure you don't forget the tahini! You could opt for store-bought falafel, but this recipe proves anyone can whip up a batch at home. And you don't need breadcrumbs to make them finger-lickin' good. This dish is gluten-free and vegan.
Yes, you can still enjoy falafel while avoiding fried food. All you need is seven ingredients to make these oven-baked patties that clock in at nearly 10 grams of protein and 5 grams of fiber per burger.
Man, talk about packing a flavorful punch! If the sweet potato falafel isn't enough to excite your taste buds, the chimichurri sauce made with pumpkin seeds will have you coming back for more. You can have this vegan-friendly dinner ready in 45 minutes.
Keep this recipe on hand, and you'll never have to eat bland chicken again. This dish requires a little planning ahead. You'll want to marinate the chicken in the fridge overnight or, at the very least, two to four hours before grilling.
Need a meal everyone will love that you can whip up in 20 minutes? This is your answer. Keep things simple with chicken, veggies, Greek-style flatbread, and a tzatziki sauce.
This dish looks like it was whipped up by a chef at a fancy restaurant, but you can have it on the table in 30 minutes. The salmon is seasoned with cumin, paprika, salt, and pepper, which add heat and flavor. Best of all? This meal packs 42 grams of protein per serving.
Add a twist to summer barbecuing with this recipe that combines all your favorite Mediterranean flavors between two buns. Choose lamb, beef, or turkey as your meat and add a dash of the tapenade and tzatziki for an entrée you'll want to make again and again.