10 Simple Mediterranean Diet Dinner Recipes You’ll Crave All Week

Craving dinners that are fresh, colorful, and ridiculously doable on a weeknight? These 10 simple Mediterranean diet dinner recipes bring bold flavor, wholesome ingredients, and just the right amount of sunshine to your table. We’re talking juicy tomatoes, peppery olive oil, fragrant herbs, and plenty of seafood, grains, and legumes—aka the greatest hits of the Mediterranean.

Each recipe is straightforward but feels special, with bright sauces, crunchy toppings, and satisfying textures. Ready to cook like you live by the sea? Let’s do it.

1. Sizzling Lemon-Herb Salmon With Burst Cherry Tomatoes

This is your weeknight hero: flaky salmon, sweet tomatoes that pop, and a lemony pan sauce that begs for crusty bread. It’s fancy enough for guests but fast enough for Tuesday.

Ingredients:

• 4 salmon fillets (about 6 oz each), skin-on
• 2 cups cherry tomatoes
• 3 tablespoons extra-virgin olive oil, divided
• 3 cloves garlic, thinly sliced
• 1 lemon, zested and juiced
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes (optional)
• 1/2 teaspoon sea salt, plus more to taste
• Black pepper, to taste
• 2 tablespoons chopped fresh parsley

Instructions:

1. Pat the salmon dry and season both sides with salt, pepper, and oregano.
2. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Place salmon skin-side down and cook 4–5 minutes until the skin is crisp.
3. Flip the salmon and cook 2–3 minutes more, depending on thickness. Transfer to a plate.
4. Lower heat to medium. Add remaining 1 tablespoon olive oil, garlic, and cherry tomatoes. Cook 3–4 minutes until tomatoes begin to burst.
5. Stir in lemon zest, lemon juice, and red pepper flakes. Nestle salmon back into the pan for 1 minute to warm and coat with sauce.
6. Finish with parsley. Taste and adjust salt and lemon.

Serve with farro, quinoa, or a simple arugula salad. Swap salmon for cod or trout if you like, and add olives or capers for a briny kick. Pro tip: Dry the salmon well for extra-crispy skin.

2. One-Pan Greek Chicken With Olives, Feta, and Roasted Veg

All the Greek taverna vibes in a single sheet pan. Juicy chicken thighs, tender peppers, and briny olives—then crumbled feta to finish. Minimal dishes, maximum flavor.

Ingredients:

• 6 bone-in, skin-on chicken thighs
• 1 red onion, cut into wedges
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• 1/2 cup pitted Kalamata olives
• 3 tablespoons extra-virgin olive oil
• 2 teaspoons dried oregano
• 1 teaspoon smoked paprika
• 3 cloves garlic, minced
• 1 lemon, cut into wedges
• 1 teaspoon sea salt
• Black pepper, to taste
• 1/2 cup crumbled feta
• Fresh dill or parsley, chopped (2 tablespoons)

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. In a bowl, mix olive oil, oregano, paprika, garlic, salt, and pepper. Toss in chicken to coat.
3. Spread onion, bell pepper, zucchini, cherry tomatoes, and olives on the pan. Drizzle any leftover marinade over the veg.
4. Nestle chicken on top. Add lemon wedges around the pan.
5. Roast 35–40 minutes, until chicken skin is crisp and internal temperature hits 165°F (74°C).
6. Sprinkle with feta and herbs. Squeeze roasted lemon over everything.

Serve with warm pita or couscous. Swap zucchini for eggplant in summer, and add potatoes if you want extra heft. Psst: Don’t skip the roasted lemon—it’s liquid gold.

3. Creamy Tuscan White Beans With Spinach and Sun-Dried Tomatoes

Silky beans in a garlicky, herby broth that feels cozy without the heaviness. It’s a pantry-friendly star that’s ready in 20 minutes and perfect for meatless nights.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (optional)
• 2 cans cannellini beans (15 oz each), drained and rinsed
• 1/2 cup sun-dried tomatoes in oil, chopped
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried thyme or Italian seasoning
• 3 cups baby spinach
• 1/4 cup grated Parmesan (optional, or use pecorino)
• Sea salt and black pepper, to taste
• Juice of 1/2 lemon
• Fresh basil or parsley, chopped (for garnish)

Instructions:

1. Warm olive oil in a skillet over medium heat. Sauté onion 3–4 minutes until translucent.
2. Add garlic and red pepper flakes; cook 30 seconds until fragrant.
3. Stir in beans, sun-dried tomatoes, broth, and thyme. Simmer 5–6 minutes to thicken slightly.
4. Stir in spinach until wilted, 1–2 minutes. Add Parmesan, if using.
5. Finish with lemon juice, salt, and pepper. Garnish with herbs.

Serve with toasted sourdough or spoon over brown rice. Add capers for tang, or toss in leftover rotisserie chicken if you want extra protein. For extra creaminess, mash a few beans in the pan.

4. Garlicky Shrimp Orzo With Tomatoes, Lemon, and Herbs

Like a lighter risotto, orzo cooks fast and soaks up all the garlicky, lemony goodness from the shrimp. It’s bright, simple, and absolutely delicious.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 1 cup orzo
• 1 1/2 cups low-sodium chicken or vegetable broth
• 1 cup cherry tomatoes, halved
• Zest and juice of 1 lemon
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh dill (optional)
• Sea salt and black pepper, to taste
• Red pepper flakes, to taste

Instructions:

1. Pat shrimp dry and season with salt, pepper, and a pinch of red pepper flakes.
2. Heat 1 tablespoon oil in a skillet over medium-high. Cook shrimp 1–2 minutes per side until pink. Transfer to a plate.
3. Add remaining oil and garlic to the skillet; cook 30 seconds.
4. Stir in orzo and toast 1 minute. Add broth and bring to a simmer; cook 8–9 minutes, stirring often.
5. Add tomatoes and cook 2 more minutes until orzo is al dente and creamy.
6. Return shrimp to the pan with lemon zest, lemon juice, parsley, and dill. Toss and adjust seasoning.

Finish with a drizzle of good olive oil. Add crumbled feta if you want it extra savory. No shrimp? Use white beans or sliced chicken sausage.

5. Roasted Eggplant and Chickpea Bowls With Tahini-Lemon Drizzle

Smoky roasted eggplant plus crispy chickpeas over fluffy grains, then a silky tahini sauce. It’s meal-prep friendly and wildly satisfying without feeling heavy.

Ingredients:

• 1 large eggplant, cut into 1-inch cubes
• 1 can chickpeas (15 oz), drained and rinsed
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• Sea salt and black pepper, to taste
• 2 cups cooked quinoa, farro, or brown rice
• 1 cup chopped cucumbers
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley or mint

Tahini-Lemon Sauce:

• 1/3 cup tahini
• Juice of 1 lemon
• 1 small garlic clove, grated
• 2–4 tablespoons warm water
• Sea salt, to taste

Instructions:

1. Preheat oven to 425°F (220°C). Toss eggplant and chickpeas with olive oil, cumin, smoked paprika, coriander, salt, and pepper on a sheet pan.
2. Roast 25–30 minutes, tossing halfway, until eggplant is tender and chickpeas are crisp.
3. Whisk tahini, lemon juice, garlic, and enough water to make a pourable sauce. Season with salt.
4. Assemble bowls with grains, roasted veg, cucumber, tomato, red onion, and herbs. Drizzle with tahini sauce.

Add a handful of arugula for peppery bite or a few olives for brine. If you like heat, sprinkle Aleppo pepper on top. Leftovers pack like a dream for lunch.

6. Baked Cod With Herbed Breadcrumbs and Lemony Greens

Flaky cod under a crunchy, olive-oil kissed breadcrumb crust, served with a quick skillet of garlicky greens. It’s clean, bright, and deeply satisfying.

Ingredients:

• 4 cod fillets (5–6 oz each)
• 1/2 cup whole-wheat or panko breadcrumbs
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon zest
• 2 tablespoons chopped fresh parsley
• 1 teaspoon dried oregano
• Sea salt and black pepper, to taste
• 1 bunch lacinato kale or Swiss chard, chopped
• 2 cloves garlic, sliced
• Juice of 1 lemon

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking dish with parchment.
2. Mix breadcrumbs, olive oil, lemon zest, parsley, oregano, salt, and pepper.
3. Place cod in the dish, pat dry, brush tops with Dijon, and press breadcrumb mixture onto each fillet. Drizzle with a little oil.
4. Bake 12–15 minutes until fish flakes easily and topping is golden.
5. Meanwhile, sauté garlic in a splash of olive oil over medium heat. Add greens and a pinch of salt; cook 3–4 minutes until tender. Finish with lemon juice.

Serve with the greens and extra lemon wedges. Swap cod for haddock or halibut. For a nutty twist, add 2 tablespoons chopped almonds to the breadcrumbs.

7. Tomato-Basil Farro Risotto With Parmesan and Olive Oil

All the caprese flavors, but in cozy, toothsome farro form. It’s creamy without cream, and the olive oil at the end makes it glossy and gorgeous—seriously.

Ingredients:

• 1 tablespoon extra-virgin olive oil, plus more for finishing
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup pearled farro, rinsed
• 1/2 cup dry white wine (optional; sub broth)
• 3 cups low-sodium vegetable or chicken broth, warmed
• 1 1/2 cups diced ripe tomatoes (or halved cherry tomatoes)
• 1/4 cup grated Parmesan, plus more to taste
• 1/2 cup fresh basil, torn
• Sea salt and black pepper, to taste

Instructions:

1. In a saucepan, warm olive oil over medium heat. Sauté onion 3–4 minutes. Add garlic; cook 30 seconds.
2. Stir in farro and toast 1 minute. Add wine and stir until mostly absorbed.
3. Add warm broth 1/2 to 3/4 cup at a time, stirring occasionally and letting it absorb before adding more. Cook 25–30 minutes until farro is al dente and creamy.
4. Stir in tomatoes and cook 2–3 more minutes.
5. Finish with Parmesan, basil, salt, pepper, and a generous drizzle of olive oil.

Top with torn mozzarella if you’re feeling extra. Add sautéed mushrooms or spinach for more veg. Leftovers make an A+ lunch with a fried egg on top.

8. Smoky Paprika Lentil and Vegetable Stew

Hearty, rustic, and loaded with fiber—this stew checks all the boxes. The smoked paprika gives it that cozy depth, and a splash of vinegar at the end makes it sing.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 cup brown or green lentils, rinsed
• 1 can diced tomatoes (14.5 oz)
• 4 cups low-sodium vegetable broth
• 2 cups chopped kale
• 1 bay leaf
• Sea salt and black pepper, to taste
• 1–2 teaspoons red wine vinegar or sherry vinegar
• Chopped parsley, for garnish

Instructions:

1. Heat olive oil in a pot over medium. Sauté onion, carrots, and celery 6–7 minutes until softened.
2. Add garlic, tomato paste, smoked paprika, and cumin; cook 1 minute.
3. Stir in lentils, tomatoes, broth, kale, bay leaf, salt, and pepper. Bring to a simmer.
4. Cover partially and cook 25–30 minutes until lentils are tender.
5. Stir in vinegar. Adjust seasoning and garnish with parsley.

Serve with a slice of whole-grain bread or over couscous. Add diced potatoes or zucchini if you want more bulk. Make a double batch—this freezes like a champ.

9. Crispy Za’atar Chicken Pitas With Cucumber-Tomato Salad

Street-food energy, dinner-table easy. Juicy spiced chicken tucked into warm pitas with crunchy salad and a tangy yogurt sauce. Everyone builds their own—fun and fast.

Ingredients:

• 1 1/2 pounds boneless, skinless chicken thighs
• 2 tablespoons extra-virgin olive oil
• 1 1/2 tablespoons za’atar
• 1 teaspoon ground coriander
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• Black pepper, to taste
• 4–6 whole-wheat pitas, warmed

Cucumber-Tomato Salad:

• 1 cup diced cucumber
• 1 cup diced tomatoes
• 1/4 cup finely chopped red onion
• 2 tablespoons chopped parsley or mint
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice
• Sea salt and pepper, to taste

Yogurt Sauce:

• 3/4 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 small garlic clove, grated
• 1 tablespoon tahini (optional)
• Sea salt, to taste

Instructions:

1. Toss chicken with olive oil, za’atar, coriander, garlic powder, salt, and pepper. Let sit 10–15 minutes (or up to 24 hours in the fridge).
2. Heat a skillet over medium-high and cook chicken 5–6 minutes per side until browned and cooked through. Rest 5 minutes, then slice.
3. Stir together salad ingredients. Mix yogurt sauce ingredients in a small bowl.
4. Stuff pitas with chicken, salad, and a generous dollop of yogurt sauce.

Add sliced olives or pickled onions for extra zing. No za’atar? Use a mix of thyme, sesame seeds, sumac (if you have it), and a pinch of salt. Great with grilled halloumi instead of chicken, too.

10. Sunshine Sheet-Pan Ratatouille With Basil and Olive Oil

A colorful, roasted take on the French classic—eggplant, zucchini, peppers, and tomatoes roasted until jammy and sweet. You’ll want to pile it on everything from toast to polenta.

Ingredients:

• 1 large eggplant, cut into 1-inch cubes
• 2 zucchini, sliced into half-moons
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, cut into wedges
• 2 cups cherry tomatoes
• 4 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Sea salt and black pepper, to taste
• 1 tablespoon balsamic vinegar
• 1/2 cup torn fresh basil

Instructions:

1. Preheat oven to 425°F (220°C). Toss all vegetables with olive oil, garlic, oregano, thyme, salt, and pepper on two sheet pans (don’t crowd).
2. Roast 30–35 minutes, tossing halfway, until tender and caramelized at the edges.
3. Drizzle with balsamic and toss. Finish with basil.

Serve over creamy polenta, couscous, or with grilled fish. Add chickpeas for protein, or crumble in feta. Leftovers make an amazing next-day omelet filling—trust me.

Why These Dinners Work (And Keep You Coming Back)

The Mediterranean diet is built on simple, beautiful building blocks: olive oil, vegetables, legumes, whole grains, fish, herbs, citrus, and just enough cheese to make life fun. These recipes lean hard on pantry staples and fresh produce, so you can mix, match, and riff without a grocery marathon.

Cook once, eat well twice. Many of these dishes make even better leftovers, and most come together in 30–40 minutes. Add a bright salad and some crusty bread, and you’ve basically won dinner.

Now pick one, preheat something, and enjoy those sun-soaked flavors at home. Dinner’s about to be easy and excellent.