20 One Pan Meal Ideas For A Mediterranean Diet

The Mediterranean diet is more than just a way of eating; it’s a lifestyle that has been cherished for centuries in the sun-drenched countries bordering the Mediterranean Sea. It’s a diet rich in fresh vegetables, fruits, whole grains, and healthy fats, with a focus on fish and poultry over red meat. This approach to eating has been linked to numerous health benefits, including a lower risk of heart disease, improved brain function, and a healthier weight. When you combine the wholesome principles of the Mediterranean diet with the convenience of one-pan cooking, you get meals that are not only delicious and nutritious but also incredibly easy to prepare and clean up.

One-pan cooking is a game-changer for busy weeknights. It simplifies the cooking process by using a single vessel—whether it’s a sheet pan, a skillet, or a pot—to cook an entire meal. This means less time spent washing dishes and more time enjoying your food with loved ones. The beauty of one-pan meals is their versatility. You can roast, bake, sauté, or simmer a wide variety of ingredients together, allowing their flavors to meld and create a truly satisfying dish.

Mediterranean flavors are perfectly suited for one-pan cooking. The cuisine’s emphasis on fresh, high-quality ingredients means that simple preparations can yield spectacular results. A drizzle of olive oil, a squeeze of lemon, a sprinkle of fresh herbs—these are the building blocks of Mediterranean cooking that can transform a simple sheet pan of chicken and vegetables into a culinary masterpiece. The key is to use ingredients that cook well together and to layer flavors thoughtfully. From the zesty tang of a Greek-style marinade to the warm, earthy spices of a Moroccan tagine, the possibilities are endless.

In this article, we’ll explore 20 one-pan meal ideas that bring the vibrant flavors of the Mediterranean to your kitchen with minimal fuss. We’ll cover a range of cooking methods, from sheet pan roasting to skillet sautés and one-pot stews, and provide recipes for a variety of proteins and vegetables. Whether you’re a seasoned home cook or just starting your culinary journey, these recipes will inspire you to embrace the healthy, delicious, and convenient world of one-pan Mediterranean cooking.

Sheet Pan Meals

Sheet pan meals are the epitome of easy cooking. Simply toss your ingredients with some olive oil and seasonings, spread them on a baking sheet, and let the oven do the work. This method is perfect for achieving beautifully roasted vegetables and tender, juicy proteins.

1. Mediterranean Sheet Pan Chicken with Vegetables

This classic one-pan meal is a crowd-pleaser. The chicken thighs become incredibly tender and flavorful as they roast alongside a colorful medley of Mediterranean vegetables.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Juice of 1 lemon
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the chicken thighs, zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, minced garlic, oregano, and lemon juice. Season generously with salt and pepper.
3. Spread the chicken and vegetables in a single layer on a large, rimmed baking sheet.
4. Roast for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized.
5. Garnish with fresh parsley before serving.

2. Greek-Style Sheet Pan Salmon with Asparagus

Salmon and asparagus are a match made in heaven, especially when they’re seasoned with classic Greek flavors like lemon, dill, and oregano. This meal is not only delicious but also packed with omega-3 fatty acids.

Ingredients:

• 4 (6-ounce) salmon fillets
• 1 bunch asparagus, trimmed
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted
• 2 tablespoons olive oil
• 1 tablespoon fresh dill, chopped
• 1 teaspoon dried oregano
• Juice and zest of 1 lemon
• Salt and freshly ground black pepper to taste
• Feta cheese, crumbled, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the asparagus and cherry tomatoes with olive oil, dill, oregano, lemon zest, salt, and pepper.
3. Place the salmon fillets on the baking sheet, skin-side down, and drizzle with lemon juice.
4. Roast for 12-15 minutes, or until the salmon is cooked to your liking and the asparagus is tender-crisp.
5. Sprinkle with Kalamata olives and crumbled feta cheese before serving.

3. Moroccan-Spiced Sheet Pan Cod with Cauliflower

Take your taste buds on a trip to Morocco with this flavorful and aromatic sheet pan meal. The combination of warm spices, sweet and savory harissa, and tender cod is simply irresistible.

Ingredients:

• 4 (6-ounce) cod fillets
• 1 head of cauliflower, cut into florets
• 1 red bell pepper, sliced
• 1/4 cup preserved lemon, chopped
• 2 tablespoons olive oil
• 1 tablespoon harissa paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Salt and freshly ground black pepper to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, toss the cauliflower florets and red bell pepper with olive oil, harissa paste, cumin, coriander, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 15 minutes.
4. Add the cod fillets and preserved lemon to the baking sheet and continue to roast for another 10-12 minutes, or until the cod is flaky and the vegetables are tender.
5. Garnish with fresh cilantro before serving.

4. Sheet Pan Italian Sausage with Peppers and Potatoes

This hearty and satisfying meal is perfect for a hungry family. The Italian sausage, peppers, and potatoes are a classic combination that’s made even better with a drizzle of balsamic glaze.

Ingredients:

• 1 pound sweet or hot Italian sausage (turkey or chicken sausage works well too)
• 1 pound baby potatoes, halved
• 2 bell peppers (any color), sliced
• 1 large onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• Salt and freshly ground black pepper to taste
• 2 tablespoons balsamic glaze

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large baking sheet, toss the potatoes, peppers, and onion with olive oil, rosemary, thyme, salt, and pepper.
3. Roast for 20 minutes.
4. Add the Italian sausage to the baking sheet and continue to roast for another 15-20 minutes, or until the sausage is cooked through and the vegetables are tender.
5. Drizzle with balsamic glaze before serving.

5. Mediterranean Vegetable and Chickpea Sheet Pan

This vegetarian sheet pan meal is a celebration of the vibrant flavors and colors of the Mediterranean. The za’atar seasoning adds a unique and delicious touch.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 eggplant, chopped
• 1 zucchini, chopped
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 1 tablespoon za’atar seasoning
• Juice of 1 lemon
• Salt and freshly ground black pepper to taste
• Tahini sauce, for drizzling

Instructions:

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, toss the chickpeas, eggplant, zucchini, red onion, and cherry tomatoes with olive oil, za’atar, and lemon juice. Season with salt and pepper.
3. Spread the vegetables and chickpeas in a single layer on a large baking sheet.
4. Roast for 20-25 minutes, or until the vegetables are tender and slightly browned.
5. Drizzle with tahini sauce before serving.

Skillet Meals

Skillet meals are perfect for those nights when you want to get dinner on the table quickly. They’re great for sautés, stir-fries, and dishes that require a bit more hands-on cooking. A good quality skillet is a versatile tool that can handle everything from searing chicken to simmering a flavorful sauce.

6. One-Pan Mediterranean Chicken and Orzo

This dish is the epitome of a one-pan wonder. The orzo cooks in the same skillet as the chicken, soaking up all the delicious flavors of the lemon-herb broth.

Ingredients:

• 1 tablespoon olive oil
• 4 boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup orzo pasta
• 2 cups chicken broth
• 1/2 cup sun-dried tomatoes, chopped
• 1/4 cup Kalamata olives, halved
• 2 cups fresh spinach
• Juice of 1 lemon
• 1/4 cup crumbled feta cheese
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the skillet and set aside.
2. Add the onion to the skillet and cook until softened, about 5 minutes. Add the garlic and cook for another minute until fragrant.
3. Stir in the orzo and cook for 1-2 minutes, until lightly toasted.
4. Pour in the chicken broth and bring to a simmer. Return the chicken to the skillet, along with the sun-dried tomatoes and olives. Season with salt and pepper.
5. Reduce the heat to low, cover, and simmer for 10-12 minutes, or until the orzo is tender and most of the liquid has been absorbed.
6. Stir in the spinach and lemon juice, and cook until the spinach has wilted.
7. Top with crumbled feta cheese before serving.

7. Greek Shrimp Saganaki Skillet

Shrimp saganaki is a classic Greek appetizer that can easily be turned into a main course. The combination of sweet shrimp, tangy tomatoes, and salty feta is simply divine.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 cup dry white wine
• 1/2 teaspoon dried oregano
• Pinch of red pepper flakes
• 1 pound large shrimp, peeled and deveined
• 1/2 cup crumbled feta cheese
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes, white wine, oregano, and red pepper flakes. Bring to a simmer and cook for 10 minutes, or until the sauce has thickened slightly.
4. Add the shrimp to the skillet and cook for 3-4 minutes, or until they are pink and cooked through.
5. Sprinkle with feta cheese and garnish with fresh parsley. Serve immediately with crusty bread for dipping.

8. Mediterranean White Bean and Spinach Skillet

This vegetarian skillet is a quick and easy way to get your daily dose of greens and protein. It’s a simple yet satisfying meal that’s perfect for a light lunch or dinner.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 5 ounces fresh spinach
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper to taste
• Grated Parmesan cheese, for serving (optional)

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the cannellini beans, diced tomatoes, and oregano. Season with salt and pepper.
4. Bring to a simmer and cook for 5 minutes.
5. Add the spinach to the skillet and cook until wilted.
6. Serve hot, with a sprinkle of Parmesan cheese, if desired.

9. Turkish-Style Eggs in Tomato Sauce (Menemen)

Menemen is a traditional Turkish breakfast dish that’s perfect for any time of day. The eggs are gently cooked in a flavorful tomato and pepper sauce, creating a dish that’s both comforting and delicious.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 green bell pepper, chopped
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 4 large eggs
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes, paprika, and cumin. Season with salt and pepper.
4. Bring to a simmer and cook for 10 minutes, or until the sauce has thickened.
5. Make four wells in the sauce and crack an egg into each well.
6. Cover the skillet and cook for 5-7 minutes, or until the egg whites are set and the yolks are still runny.
7. Garnish with fresh parsley and serve immediately with crusty bread.

10. One-Pan Mediterranean Quinoa Pilaf

This vibrant and flavorful quinoa pilaf is a complete meal in one pan. It’s packed with plant-based protein, fiber, and a variety of textures and flavors.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 cup dried cranberries
• 1/4 cup pine nuts, toasted
• 1/4 cup fresh parsley, chopped
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a large skillet with a lid over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the quinoa and cook for 1-2 minutes, until lightly toasted.
4. Pour in the vegetable broth and diced tomatoes. Season with salt and pepper.
5. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid has been absorbed.
6. Fluff the quinoa with a fork and stir in the dried cranberries, toasted pine nuts, and fresh parsley.

11. Tuscan White Bean and Kale Skillet

This hearty and rustic skillet is inspired by the flavors of Tuscany. The combination of creamy white beans, earthy kale, and savory herbs is simply delicious.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bunch kale, stems removed and leaves chopped
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 cup vegetable broth
• 1 teaspoon dried Italian seasoning
• Salt and freshly ground black pepper to taste
• Grated Parmesan cheese and a squeeze of lemon juice, for serving

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Add the kale to the skillet and cook until wilted.
4. Stir in the cannellini beans, vegetable broth, and Italian seasoning. Season with salt and pepper.
5. Bring to a simmer and cook for 5-7 minutes, or until the kale is tender.
6. Serve hot, with a sprinkle of Parmesan cheese and a squeeze of lemon juice.

12. Mediterranean Fish and Lentil Skillet

This healthy and satisfying skillet is a great way to incorporate more fish and lentils into your diet. The fish is gently steamed on top of a bed of flavorful lentils.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 3 cups vegetable broth
• 1 teaspoon dried thyme
• 4 (6-ounce) white fish fillets (such as cod or halibut)
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped, and lemon wedges, for serving

Instructions:

1. Heat the olive oil in a large skillet with a lid over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, and thyme. Season with salt and pepper.
4. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender.
5. Place the fish fillets on top of the lentils. Cover and cook for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Garnish with fresh parsley and serve with lemon wedges.

13. Greek-Style Chicken and Rice Skillet

This one-pan meal is a simplified version of the classic Greek dish, chicken and rice. The rice is cooked in the same skillet as the chicken, absorbing all the delicious flavors of the lemon-oregano marinade.

Ingredients:

• 1 tablespoon olive oil
• 4 boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 2 cups chicken broth
• 1 (14-ounce) can diced tomatoes, undrained
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup chopped artichoke hearts
• 1 teaspoon dried oregano
• Juice of 1 lemon
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned on all sides. Remove the chicken from the skillet and set aside.
2. Add the onion to the skillet and cook until softened, about 5 minutes. Add the garlic and cook for another minute until fragrant.
3. Stir in the rice and cook for 1-2 minutes, until lightly toasted.
4. Pour in the chicken broth and diced tomatoes. Add the olives, artichoke hearts, and oregano. Season with salt and pepper.
5. Bring to a simmer, then return the chicken to the skillet. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid has been absorbed.
6. Stir in the lemon juice before serving.

One-Pot Stews and Braises

There’s nothing quite as comforting as a hearty stew or a slow-simmered braise. These one-pot meals are perfect for cooler evenings when you’re craving something warm and satisfying. The long, slow cooking time allows the flavors to meld together, creating a rich and complex dish.

14. Mediterranean Seafood Stew (Cioppino-Style)

This impressive seafood stew is surprisingly easy to make. It’s packed with a variety of fresh seafood and simmered in a flavorful tomato and white wine broth.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 fennel bulb, thinly sliced
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 cup dry white wine
• 2 cups fish or vegetable broth
• 1 bay leaf
• Pinch of saffron threads
• 1 pound mussels, scrubbed and debearded
• 1 pound clams, scrubbed
• 1/2 pound large shrimp, peeled and deveined
• 1/2 pound firm white fish (such as cod or halibut), cut into chunks
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and fennel and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the crushed tomatoes, white wine, broth, bay leaf, and saffron. Season with salt and pepper.
4. Bring to a simmer and cook for 20 minutes, or until the sauce has thickened slightly.
5. Add the mussels and clams to the pot. Cover and cook for 5-7 minutes, or until they have opened. Discard any that do not open.
6. Add the shrimp and fish to the pot. Cover and cook for another 3-5 minutes, or until the shrimp are pink and the fish is cooked through.
7. Garnish with fresh parsley and serve immediately with crusty bread.

15. Moroccan Chicken and Vegetable Tagine

A tagine is a traditional Moroccan stew that’s named after the conical pot it’s cooked in. You don’t need a special pot to make this delicious and aromatic dish—a Dutch oven or a large, heavy-bottomed pot will work just fine.

Ingredients:

• 1 tablespoon olive oil
• 4 chicken thighs, bone-in and skin-on
• 1 onion, chopped
• 2 carrots, chopped
• 2 potatoes, peeled and chopped
• 2 cloves garlic, minced
• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup chicken broth
• 1/2 cup pitted green olives
• 1/4 cup dried apricots, chopped
• 1/4 cup chopped preserved lemon
• Salt and freshly ground black pepper to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Season the chicken with salt and pepper and brown on both sides. Remove the chicken from the pot and set aside.
2. Add the onion, carrots, and potatoes to the pot and cook until softened.
3. Add the garlic, ginger, cumin, turmeric, and cinnamon and cook for another minute until fragrant.
4. Stir in the diced tomatoes and chicken broth. Return the chicken to the pot.
5. Bring to a simmer, then reduce the heat to low, cover, and cook for 30 minutes.
6. Stir in the olives, apricots, and preserved lemon. Cover and cook for another 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
7. Garnish with fresh cilantro and serve with couscous or crusty bread.

16. Italian White Bean and Vegetable Stew

This hearty and rustic stew is a classic Italian comfort food. It’s packed with vegetables and beans, making it a healthy and satisfying meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 4 cups vegetable broth
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 1 bay leaf
• 2 cups chopped spinach or kale
• Salt and freshly ground black pepper to taste
• Grated Parmesan cheese, for serving

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Stir in the crushed tomatoes, vegetable broth, cannellini beans, rosemary, thyme, and bay leaf. Season with salt and pepper.
4. Bring to a simmer, then reduce the heat to low, cover, and cook for 30 minutes.
5. Stir in the spinach or kale and cook until wilted.
6. Remove the bay leaf before serving. Serve hot, with a sprinkle of Parmesan cheese.

17. Spanish-Style Chickpea and Chorizo Stew

This smoky and flavorful stew is inspired by the flavors of Spain. The combination of spicy chorizo, hearty chickpeas, and smoked paprika is simply irresistible.

Ingredients:

• 1 tablespoon olive oil
• 1/2 pound Spanish chorizo, sliced
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 2 cups chicken or vegetable broth
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 teaspoon smoked paprika
• Pinch of saffron threads
• Salt and freshly ground black pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chorizo and cook until browned. Remove the chorizo from the pot and set aside.
2. Add the onion and bell pepper to the pot and cook until softened.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the diced tomatoes, broth, chickpeas, smoked paprika, and saffron. Season with salt and pepper.
5. Bring to a simmer, then return the chorizo to the pot. Reduce the heat to low, cover, and cook for 20 minutes.
6. Garnish with fresh parsley and serve with crusty bread.

Frittata and Egg-Based Meals

Eggs are a staple of the Mediterranean diet, and for good reason. They’re a great source of protein and can be used to create a variety of delicious and satisfying meals. Frittatas and other egg-based dishes are perfect for a quick and easy breakfast, lunch, or dinner.

18. Mediterranean Vegetable Frittata

This colorful and flavorful frittata is packed with fresh vegetables and feta cheese. It’s a great way to use up any leftover vegetables you have in your fridge.

Ingredients:

• 8 large eggs
• 1/4 cup milk
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• Salt and freshly ground black pepper to taste
• 1 tablespoon olive oil
• 1 small zucchini, chopped
• 1/2 red bell pepper, chopped
• 1/4 cup chopped sun-dried tomatoes
• 1/4 cup Kalamata olives, halved

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, whisk together the eggs, milk, feta cheese, and parsley. Season with salt and pepper.
3. Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Add the zucchini and bell pepper and cook until softened.
4. Stir in the sun-dried tomatoes and olives.
5. Pour the egg mixture over the vegetables in the skillet.
6. Cook for 3-4 minutes, or until the edges of the frittata are set.
7. Transfer the skillet to the oven and bake for 10-12 minutes, or until the frittata is golden brown and cooked through.
8. Let cool for a few minutes before slicing and serving.

19. Spanish Tortilla with Mediterranean Vegetables

A Spanish tortilla is a traditional dish made with eggs and potatoes. This version adds a Mediterranean twist with the addition of fresh vegetables.

Ingredients:

• 1/4 cup olive oil
• 1 pound potatoes, peeled and thinly sliced
• 1 onion, thinly sliced
• 1 green bell pepper, thinly sliced
• 6 large eggs
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a 10-inch non-stick skillet over medium heat. Add the potatoes, onion, and bell pepper. Cook, stirring occasionally, for 20-25 minutes, or until the potatoes are tender.
2. In a large bowl, whisk the eggs and season with salt and pepper.
3. Add the cooked potato and vegetable mixture to the eggs and stir to combine.
4. Pour the mixture back into the skillet. Cook over medium-low heat for 5-7 minutes, or until the edges are set.
5. Place a large plate over the skillet and carefully flip the tortilla over. Slide the tortilla back into the skillet and cook for another 5-7 minutes, or until golden brown and cooked through.
6. Let cool for a few minutes before slicing and serving.

20. Shakshuka-Style Baked Eggs

Shakshuka is a popular dish in the Middle East and North Africa. It consists of eggs poached in a spicy tomato sauce. This version is baked in the oven for a hands-off approach.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• Pinch of red pepper flakes
• 4 large eggs
• Salt and freshly ground black pepper to taste
• 1/4 cup crumbled feta cheese
• Fresh cilantro, chopped, for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat the olive oil in a large oven-safe skillet over medium heat. Add the onion and bell pepper and cook until softened.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the crushed tomatoes, paprika, cumin, and red pepper flakes. Season with salt and pepper.
5. Bring to a simmer and cook for 10 minutes, or until the sauce has thickened.
6. Make four wells in the sauce and crack an egg into each well.
7. Transfer the skillet to the oven and bake for 7-10 minutes, or until the egg whites are set and the yolks are still runny.
8. Sprinkle with feta cheese and garnish with fresh cilantro. Serve immediately with crusty bread.

Cooking Tips and Techniques

To make your one-pan Mediterranean meals truly shine, here are a few tips and techniques to keep in mind:

• Use Quality Ingredients: The Mediterranean diet is all about fresh, high-quality ingredients. Use the best olive oil you can find, fresh herbs whenever possible, and ripe, seasonal vegetables. The quality of your ingredients will make a big difference in the final dish.
• Don’t Crowd the Pan: When you’re making a sheet pan meal, it’s important to give your ingredients enough space to roast properly. If you crowd the pan, the vegetables will steam instead of roast, and you won’t get those delicious crispy edges. Use two sheet pans if necessary.
• Cut Ingredients to a Similar Size: To ensure that everything cooks evenly, try to cut your vegetables and proteins to a similar size. This is especially important for sheet pan meals, where everything is cooking at the same temperature for the same amount of time.
• Layer Flavors: Don’t be afraid to experiment with different herbs, spices, and aromatics. A squeeze of lemon juice at the end can brighten up a dish, while a sprinkle of fresh herbs can add a pop of color and flavor. A dollop of yogurt or a drizzle of tahini can also add a creamy and delicious finishing touch.
• Meal Prep: One-pan meals are perfect for meal prep. You can chop your vegetables and marinate your protein ahead of time, so that all you have to do is assemble and cook when you’re ready to eat. Many of these meals also make great leftovers, so you can cook once and eat twice.

Conclusion

The Mediterranean diet offers a delicious and sustainable approach to healthy eating, and one-pan meals provide a convenient and practical way to incorporate this lifestyle into your busy schedule. By combining fresh, whole ingredients with the vibrant flavors of the Mediterranean, you can create satisfying and nutritious meals with minimal effort and cleanup. From roasted sheet pan dinners to savory skillet suppers and comforting one-pot stews, the possibilities are endless. We hope these 20 one-pan meal ideas have inspired you to explore the rich culinary traditions of the Mediterranean and to discover the joy of simple, wholesome, and delicious home cooking.