60 Cheap Mediterranean Recipes: Breakfast, Lunch, and Dinner

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The Mediterranean diet is a celebrated way of eating that focuses on fresh, whole foods and a balanced lifestyle. This collection of 60 recipes provides a comprehensive guide to enjoying delicious and affordable Mediterranean meals throughout the day. From energizing breakfasts to satisfying lunches and flavorful dinners, these recipes are designed to be simple, budget-friendly, and packed with the health benefits of the Mediterranean diet.

This comprehensive guide is divided into three sections: breakfast, lunch, and dinner, with 20 recipes for each meal. Whether you are new to the Mediterranean diet or looking for new inspiration, you will find a wide variety of dishes to suit your taste and budget.

Breakfast Recipes

A Mediterranean breakfast is a fantastic way to start your day. It’s not only delicious but also packed with nutrients that will keep you energized until lunch. The Mediterranean diet is renowned for its health benefits, including a lower risk of heart disease and improved cognitive function. This is because it emphasizes whole foods like fruits, vegetables, whole grains, and healthy fats. And the best part? A Mediterranean breakfast doesn’t have to be expensive. With a few simple and affordable ingredients, you can create a variety of tasty and satisfying morning meals.

Here are 20 cheap Mediterranean breakfast ideas, complete with full recipes, to inspire you.

1. Shakshuka

Shakshuka is a popular dish in North Africa and the Middle East. It consists of eggs poached in a flavorful tomato and pepper sauce. It’s a one-pan meal that’s both easy to make and incredibly satisfying.

Ingredients:

1 tbsp olive oil
1 onion, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1 (28-ounce) can crushed tomatoes
1 tsp cumin
1 tsp paprika
1/2 tsp chili powder
Salt and pepper to taste
4-6 eggs
Fresh parsley, chopped (for garnish)

Instructions:

Heat the olive oil in a large skillet or pan over medium heat. Add the onion and bell pepper and cook until softened, about 5 minutes.
Add the garlic and cook for another minute until fragrant.
Stir in the crushed tomatoes, cumin, paprika, and chili powder. Season with salt and pepper.
Bring the sauce to a simmer and let it cook for about 10 minutes, or until it has thickened slightly.
Using a spoon, create small wells in the sauce. Crack an egg into each well.
Cover the skillet and cook for 5-7 minutes, or until the egg whites are set but the yolks are still runny.
Garnish with fresh parsley and serve immediately with crusty bread for dipping.

2. Greek Yogurt with Honey and Walnuts

This is a classic Greek breakfast that is both simple and delicious. The creaminess of the yogurt, the sweetness of the honey, and the crunch of the walnuts create a perfect harmony of flavors and textures.

Ingredients:

1 cup plain Greek yogurt
1-2 tbsp honey
1/4 cup walnuts, chopped
A sprinkle of cinnamon (optional)

Instructions:

Spoon the Greek yogurt into a bowl.
Drizzle with honey.
Top with chopped walnuts and a sprinkle of cinnamon, if desired.
Serve immediately.

3. Pan con Tomate (Spanish Tomato Bread)

Pan con Tomate is a traditional Spanish breakfast that is incredibly simple yet full of flavor. It’s a great way to use up ripe tomatoes and stale bread.

Ingredients:

2 ripe tomatoes
2 cloves garlic, peeled
4 slices of crusty bread, toasted
Extra virgin olive oil
Salt to taste

Instructions:

Cut the tomatoes in half. Grate the cut side of the tomatoes into a bowl, leaving the skins behind.
Rub the toasted bread with the raw garlic cloves.
Spoon the grated tomato over the bread.
Drizzle with olive oil and sprinkle with salt.
Serve immediately.

4. Mediterranean Omelette

A Mediterranean omelette is a great way to pack in some vegetables first thing in the morning. This recipe is versatile, so feel free to use any vegetables you have on hand.

Ingredients:

2 eggs
1/4 cup chopped spinach
1/4 cup chopped tomatoes
1/4 cup crumbled feta cheese
1 tbsp olive oil
Salt and pepper to taste

Instructions:

In a small bowl, whisk the eggs with salt and pepper.
Heat the olive oil in a small non-stick skillet over medium heat. Add the spinach and tomatoes and cook until the spinach has wilted.
Pour the eggs over the vegetables. Cook for 2-3 minutes, or until the edges start to set.
Sprinkle the feta cheese over one half of the omelette.
Fold the other half of the omelette over the cheese and cook for another minute, or until the cheese has melted and the eggs are cooked through.
Serve immediately.

5. Overnight Oats with Berries and Seeds

Overnight oats are a perfect make-ahead breakfast for busy mornings. They are packed with fiber and can be customized with your favorite toppings.

Ingredients:

1/2 cup rolled oats
1/2 cup milk (dairy or non-dairy)
1/4 cup Greek yogurt
1 tbsp chia seeds
1 tbsp honey or maple syrup
1/2 cup mixed berries (fresh or frozen)
1 tbsp sunflower or pumpkin seeds

Instructions:

In a jar or container with a lid, combine the oats, milk, Greek yogurt, chia seeds, and honey or maple syrup.
Stir well to combine.
Top with the mixed berries and seeds.
Cover and refrigerate for at least 4 hours, or overnight.
Enjoy chilled straight from the jar.

6. Ricotta Toast with Figs and Honey

This is an elegant yet simple breakfast that feels like a treat. The creamy ricotta, sweet figs, and drizzle of honey make for a delicious and satisfying combination.

Ingredients:

2 slices of whole-grain bread, toasted
1/2 cup ricotta cheese
2-3 fresh figs, sliced
1 tbsp honey
A handful of chopped pistachios (optional)

Instructions:

Spread the ricotta cheese evenly over the toasted bread.
Arrange the fig slices on top of the ricotta.
Drizzle with honey.
Sprinkle with chopped pistachios, if desired.
Serve immediately.

7. Turkish Menemen

Menemen is a traditional Turkish dish of eggs cooked with tomatoes, peppers, and onions. It’s similar to shakshuka but the eggs are scrambled into the tomato mixture.

Ingredients:

1 tbsp olive oil
1 onion, chopped
1 green bell pepper, chopped
2 ripe tomatoes, chopped
2 eggs, lightly beaten
Salt, pepper, and red pepper flakes to taste
Fresh parsley, chopped (for garnish)

Instructions:

Heat the olive oil in a skillet over medium heat. Add the onion and pepper and cook until softened.
Add the tomatoes and cook until they break down and form a sauce.
Season with salt, pepper, and red pepper flakes.
Pour in the beaten eggs and stir gently until the eggs are cooked to your liking.
Garnish with fresh parsley and serve with bread.

8. Greek-Style Scrambled Eggs

These scrambled eggs are given a Greek twist with the addition of feta cheese, tomatoes, and oregano.

Ingredients:

4 eggs
1/4 cup milk
1/2 cup cherry tomatoes, halved
1/4 cup crumbled feta cheese
1 tsp dried oregano
Salt and pepper to taste
1 tbsp olive oil

Instructions:

In a bowl, whisk together the eggs, milk, oregano, salt, and pepper.
Heat the olive oil in a non-stick skillet over medium heat. Add the cherry tomatoes and cook for a minute until they start to soften.
Pour in the egg mixture and cook, stirring occasionally, until the eggs are almost set.
Stir in the feta cheese and cook for another minute until the eggs are cooked through and the cheese is slightly melted.
Serve immediately.

9. Breakfast Bowl with Hummus, Veggies, and Egg

This is a savory and satisfying breakfast bowl that is packed with protein and fiber. It’s a great way to use up leftover hummus and vegetables.

Ingredients:

1/4 cup hummus
1/2 cup mixed greens
1/4 cup chopped cucumber
1/4 cup chopped tomatoes
1 hard-boiled egg, peeled and sliced
A drizzle of olive oil
A sprinkle of paprika

Instructions:

Spread the hummus on the bottom of a bowl.
Top with the mixed greens, cucumber, and tomatoes.
Arrange the sliced hard-boiled egg on top.
Drizzle with olive oil and sprinkle with paprika.
Serve immediately.

10. Savory Mediterranean Muffins

These savory muffins are perfect for a grab-and-go breakfast. They are packed with Mediterranean flavors like olives, sun-dried tomatoes, and feta cheese.

Ingredients:

1 1/2 cups all-purpose flour
2 tsp baking powder
1/2 tsp salt
1/4 tsp black pepper
1 cup plain yogurt
1/4 cup olive oil
1 egg
1/2 cup crumbled feta cheese
1/4 cup chopped black olives
1/4 cup chopped sun-dried tomatoes

Instructions:

Preheat your oven to 375°F (190°C). Grease a muffin tin or line it with paper liners.
In a large bowl, whisk together the flour, baking powder, salt, and pepper.
In a separate bowl, whisk together the yogurt, olive oil, and egg.
Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
Gently fold in the feta cheese, olives, and sun-dried tomatoes.
Divide the batter evenly among the muffin cups.
Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

11. Sweet Potato and Kale Hash

This is a hearty and nutritious breakfast hash that is perfect for a weekend brunch. The sweetness of the sweet potato pairs perfectly with the savory kale and eggs.

Ingredients:

1 large sweet potato, peeled and diced
2 cups chopped kale
1/2 onion, chopped
2 cloves garlic, minced
2 tbsp olive oil
Salt and pepper to taste
4 eggs

Instructions:

Heat the olive oil in a large skillet over medium-high heat. Add the sweet potato and onion and cook for 10-12 minutes, or until the sweet potato is tender and lightly browned.
Add the kale and garlic and cook for another 2-3 minutes, or until the kale has wilted.
Season with salt and pepper.
Create four wells in the hash and crack an egg into each well.
Cover the skillet and cook for 5-7 minutes, or until the egg whites are set and the yolks are still runny.
Serve immediately.

12. Feta and Spinach Stuffed Pastries

These savory pastries are a popular breakfast item in many Mediterranean countries. They can be made ahead of time and are perfect for a quick and easy breakfast.

Ingredients:

1 sheet of puff pastry, thawed
1 cup chopped spinach, cooked and squeezed dry
1/2 cup crumbled feta cheese
1 egg, beaten
1 tbsp milk

Instructions:

Preheat your oven to 400°F (200°C).
In a bowl, combine the spinach and feta cheese.
Roll out the puff pastry on a lightly floured surface and cut it into squares.
Spoon a little of the spinach and feta mixture onto one half of each square.
Fold the other half of the pastry over the filling and press the edges to seal.
In a small bowl, whisk together the egg and milk to make an egg wash.
Brush the tops of the pastries with the egg wash.
Bake for 15-20 minutes, or until the pastries are golden brown and puffed.
Serve warm or at room temperature.

13. Lemon and Ricotta Pancakes

These light and fluffy pancakes are a delicious and refreshing way to start your day. The lemon and ricotta add a wonderful flavor and creaminess to the pancakes.

Ingredients:

1 1/2 cups all-purpose flour
2 tbsp sugar
2 tsp baking powder
1/2 tsp salt
1 cup ricotta cheese
2/3 cup milk
2 large eggs
Zest of 1 lemon
1 tbsp lemon juice
Butter or oil for cooking

Instructions:

In a large bowl, whisk together the flour, sugar, baking powder, and salt.
In a separate bowl, whisk together the ricotta cheese, milk, eggs, lemon zest, and lemon juice.
Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
Cook for 2-3 minutes per side, or until golden brown and cooked through.
Serve with fresh berries and a drizzle of honey or maple syrup.

14. Breakfast Couscous with Dried Fruit and Nuts

Couscous is not just for dinner! It can also be a delicious and quick breakfast. This recipe is a sweet and satisfying way to start your day.

Ingredients:

1 cup whole wheat couscous
1 1/2 cups boiling water or milk
1/4 cup chopped dried apricots
1/4 cup chopped almonds
1/4 cup raisins
1 tbsp honey or maple syrup
A pinch of cinnamon

Instructions:

Place the couscous in a heatproof bowl.
Pour the boiling water or milk over the couscous. Cover and let it sit for 5-10 minutes, or until the liquid has been absorbed.
Fluff the couscous with a fork.
Stir in the dried apricots, almonds, raisins, honey or maple syrup, and cinnamon.
Serve warm.

15. Simple Frittata with Herbs

A frittata is an Italian egg dish that is similar to an omelette or quiche. This simple version is flavored with fresh herbs and is a great way to use up any leftover herbs you may have.

Ingredients:

6 eggs
1/4 cup milk
1/2 cup grated Parmesan cheese
2 tbsp chopped fresh parsley
1 tbsp chopped fresh chives
1 tbsp chopped fresh basil
Salt and pepper to taste
1 tbsp olive oil

Instructions:

Preheat your oven to 350°F (175°C).
In a bowl, whisk together the eggs, milk, Parmesan cheese, parsley, chives, basil, salt, and pepper.
Heat the olive oil in an oven-safe skillet over medium heat.
Pour the egg mixture into the skillet and cook for 3-4 minutes, or until the edges start to set.
Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is set and lightly golden on top.
Let it cool for a few minutes before slicing and serving.

16. Savory Yogurt Bowl

Move over, sweet yogurt bowls! This savory version is a refreshing and satisfying way to start your day. It’s packed with protein and healthy fats to keep you full and focused.

Ingredients:

1 cup plain Greek yogurt
1/4 cup chopped cucumber
1/4 cup chopped cherry tomatoes
1 tbsp chopped red onion
1 tbsp chopped fresh dill
A drizzle of olive oil
A squeeze of lemon juice
Salt and pepper to taste

Instructions:

In a bowl, combine the Greek yogurt, cucumber, cherry tomatoes, red onion, and dill.
Drizzle with olive oil and lemon juice.
Season with salt and pepper and stir to combine.
Serve immediately with whole-wheat pita bread or crackers.

17. Mediterranean Breakfast Burrito

This is a Mediterranean twist on the classic breakfast burrito. It’s filled with scrambled eggs, feta cheese, spinach, and sun-dried tomatoes, all wrapped up in a warm tortilla.

Ingredients:

2 large whole-wheat tortillas
4 eggs, scrambled
1/2 cup crumbled feta cheese
1 cup fresh spinach
1/4 cup chopped sun-dried tomatoes
Salt and pepper to taste

Instructions:

Warm the tortillas in a dry skillet or in the microwave.
In a bowl, combine the scrambled eggs, feta cheese, spinach, and sun-dried tomatoes. Season with salt and pepper.
Divide the egg mixture evenly between the two tortillas.
Fold in the sides of the tortillas and then roll them up tightly.
Serve immediately.

18. Polenta with Parmesan and a Poached Egg

Polenta, a creamy cornmeal porridge, is a staple in Italian cuisine. It makes a wonderful and comforting breakfast, especially when topped with a poached egg and a sprinkle of Parmesan cheese.

Ingredients:

1/2 cup instant polenta
2 cups water or milk
1/4 cup grated Parmesan cheese
Salt and pepper to taste
2 poached eggs
Freshly chopped parsley for garnish

Instructions:

Bring the water or milk to a boil in a saucepan. Gradually whisk in the polenta.
Reduce the heat to low and simmer, stirring frequently, for 3-5 minutes, or until the polenta has thickened.
Stir in the Parmesan cheese and season with salt and pepper.
Divide the polenta between two bowls and top each with a poached egg.
Garnish with fresh parsley and serve immediately.

19. Breakfast Bruschetta

Bruschetta is a classic Italian appetizer, but it also makes a delicious and easy breakfast. This version is topped with white beans, tomatoes, and herbs.

Ingredients:

4 slices of crusty bread, toasted
1 can (15 ounces) cannellini beans, rinsed and drained
1 cup cherry tomatoes, halved
1/4 cup chopped fresh basil
2 cloves garlic, minced
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste

Instructions:

In a bowl, combine the cannellini beans, cherry tomatoes, basil, garlic, olive oil, and lemon juice.
Season with salt and pepper and stir to combine.
Spoon the bean and tomato mixture over the toasted bread.
Serve immediately.

20. Ful Medames (Egyptian Fava Beans)

Ful Medames is a traditional Egyptian breakfast dish made from cooked fava beans. It’s a hearty and flavorful dish that is typically served with pita bread and a variety of toppings.

Ingredients:

1 can (15 ounces) fava beans, rinsed and drained
1/4 cup chopped fresh parsley
2 cloves garlic, minced
Juice of 1 lemon
2 tbsp olive oil
Salt and cumin to taste
Optional toppings: chopped tomatoes, chopped onions, hard-boiled eggs, tahini sauce

Instructions:

In a small saucepan, heat the fava beans over medium heat until warmed through. Lightly mash some of the beans with a fork.
Stir in the parsley, garlic, lemon juice, and olive oil.
Season with salt and cumin.
Serve the ful medames in a bowl with your favorite toppings and warm pita bread on the side.

Lunch Recipes

The Mediterranean diet is not just a way of eating; it’s a lifestyle that celebrates fresh, flavorful, and simple ingredients. A Mediterranean lunch is the perfect way to refuel in the middle of the day, providing sustained energy without the post-meal slump. These lunches are typically light yet satisfying, featuring a colorful array of vegetables, lean proteins, and healthy fats. Best of all, they don’t have to be expensive. With a little planning and some budget-friendly staples, you can enjoy a delicious and healthy Mediterranean lunch every day.

Here are 20 cheap Mediterranean lunch ideas, complete with full recipes, to inspire your midday meal.

1. Greek Salad with Chickpeas

A classic Greek salad is a refreshing and easy-to-make lunch. Adding chickpeas makes it more substantial and adds a boost of plant-based protein and fiber.

Ingredients:

1 head of romaine lettuce, chopped
1 cucumber, diced
1 bell pepper (any color), chopped
1/2 red onion, thinly sliced
1/2 cup Kalamata olives
1/2 cup crumbled feta cheese
1 can (15 ounces) chickpeas, rinsed and drained
For the dressing: 1/4 cup olive oil, 2 tbsp red wine vinegar, 1 tsp dried oregano, salt, and pepper to taste

Instructions:

In a large bowl, combine the lettuce, cucumber, bell pepper, red onion, olives, feta cheese, and chickpeas.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Serve immediately.

2. Lentil Soup

Lentil soup is a hearty and nutritious lunch that is incredibly budget-friendly. This simple soup is packed with flavor and can be made in a large batch to enjoy throughout the week.

Ingredients:

1 tbsp olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 cup brown or green lentils, rinsed
6 cups vegetable broth
1 tsp cumin
1/2 tsp dried thyme
Salt and pepper to taste
A squeeze of lemon juice

Instructions:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
Add the garlic and cook for another minute until fragrant.
Stir in the lentils, vegetable broth, cumin, and thyme. Season with salt and pepper.
Bring the soup to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
Stir in a squeeze of lemon juice before serving.

3. Tuna and White Bean Salad

This is a protein-packed salad that is perfect for a quick and easy lunch. The combination of tuna and white beans is both delicious and satisfying.

Ingredients:

1 can (5 ounces) tuna in olive oil, drained
1 can (15 ounces) cannellini beans, rinsed and drained
1/2 red onion, finely chopped
1/4 cup chopped fresh parsley
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste

Instructions:

In a medium bowl, combine the tuna, cannellini beans, red onion, and parsley.
In a small bowl, whisk together the olive oil and lemon juice. Pour the dressing over the tuna and bean mixture.
Season with salt and pepper and toss to combine.
Serve with whole-wheat crackers or on a bed of mixed greens.

4. Hummus and Veggie Wrap

A hummus and veggie wrap is a simple and portable lunch that is perfect for work or school. It’s a great way to get in a serving of vegetables and can be customized with your favorite fillings.

Ingredients:

2 large whole-wheat tortillas
1/2 cup hummus
1 cup mixed greens
1/2 cucumber, thinly sliced
1/2 bell pepper, thinly sliced
1/4 cup crumbled feta cheese (optional)

Instructions:

Spread a generous layer of hummus on each tortilla.
Top with mixed greens, cucumber, and bell pepper.
Sprinkle with feta cheese, if using.
Fold in the sides of the tortillas and then roll them up tightly.
Serve immediately or wrap in foil for a later meal.

5. Caprese Salad with a Twist

The classic Caprese salad of tomatoes, mozzarella, and basil is a simple yet elegant lunch. Adding a drizzle of balsamic glaze and a sprinkle of salt and pepper elevates the flavors.

Ingredients:

2 large ripe tomatoes, sliced
8 ounces fresh mozzarella cheese, sliced
1/4 cup fresh basil leaves
2 tbsp extra virgin olive oil
1 tbsp balsamic glaze
Salt and pepper to taste

Instructions:

Arrange the tomato and mozzarella slices on a platter, alternating them.
Tuck the basil leaves in between the slices.
Drizzle with olive oil and balsamic glaze.
Season with salt and pepper.
Serve immediately.

6. Mediterranean Quinoa Salad

Quinoa is a complete protein and a great base for a healthy and filling lunch salad. This Mediterranean version is packed with fresh vegetables and a lemon-herb vinaigrette.

Ingredients:

1 cup cooked quinoa, cooled
1 cup cherry tomatoes, halved
1 cup chopped cucumber
1/2 cup chopped red onion
1/2 cup crumbled feta cheese
1/4 cup chopped fresh parsley
For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon mustard, salt, and pepper to taste

Instructions:

In a large bowl, combine the quinoa, cherry tomatoes, cucumber, red onion, feta cheese, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
Pour the dressing over the quinoa mixture and toss to combine.
Serve chilled or at room temperature.

7. Roasted Vegetable and Feta Tart

This tart is a delicious way to use up leftover roasted vegetables. It’s perfect for a light lunch and can be served warm or at room temperature.

Ingredients:

1 sheet of puff pastry, thawed
1 cup leftover roasted vegetables (such as bell peppers, zucchini, and eggplant)
1/2 cup crumbled feta cheese
1 egg, beaten

Instructions:

Preheat your oven to 400°F (200°C).
Place the puff pastry on a baking sheet lined with parchment paper.
Score a border around the edge of the pastry, about 1 inch from the edge.
Spread the roasted vegetables evenly within the border.
Sprinkle the feta cheese over the vegetables.
Brush the border of the pastry with the beaten egg.
Bake for 15-20 minutes, or until the pastry is golden brown and puffed.
Let it cool for a few minutes before slicing and serving.

8. Simple Lemon and Herb Baked Fish

This is a light and flavorful fish dish that is perfect for a healthy lunch. Any white fish will work well in this recipe, such as cod, tilapia, or haddock.

Ingredients:

2 (6-ounce) white fish fillets
1 tbsp olive oil
1 lemon, thinly sliced
2 sprigs of fresh rosemary or thyme
Salt and pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).
Place each fish fillet on a piece of parchment paper.
Drizzle with olive oil and season with salt and pepper.
Top each fillet with lemon slices and a sprig of rosemary or thyme.
Fold the parchment paper over the fish to create a packet.
Bake for 12-15 minutes, or until the fish is cooked through.
Serve with a side of steamed vegetables or a simple salad.

9. Mediterranean Pasta Salad

A pasta salad is a classic make-ahead lunch. This Mediterranean version is packed with colorful vegetables, feta cheese, and a tangy lemon dressing.

Ingredients:

2 cups cooked pasta (such as fusilli or penne), cooled
1 cup cherry tomatoes, halved
1 cup chopped cucumber
1/2 cup chopped red onion
1/2 cup crumbled feta cheese
1/4 cup chopped fresh basil
For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, salt, and pepper to taste

Instructions:

In a large bowl, combine the pasta, cherry tomatoes, cucumber, red onion, feta cheese, and basil.
In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
Pour the dressing over the pasta mixture and toss to combine.
Serve chilled or at room temperature.

10. Stuffed Bell Peppers

Stuffed bell peppers are a versatile and satisfying lunch. This recipe uses a mixture of rice, lentils, and herbs for the filling, but you can also add ground meat if you like.

Ingredients:

4 bell peppers, any color
1 cup cooked brown rice
1 cup cooked lentils
1/2 onion, chopped
2 cloves garlic, minced
1/4 cup chopped fresh parsley
1/4 cup grated Parmesan cheese
Salt and pepper to taste
1 tbsp olive oil

Instructions:

Preheat your oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds and membranes.
In a bowl, combine the cooked rice, lentils, onion, garlic, parsley, and Parmesan cheese. Season with salt and pepper.
Stuff the bell peppers with the rice and lentil mixture.
Place the stuffed peppers in a baking dish and drizzle with olive oil.
Bake for 30-35 minutes, or until the peppers are tender and the filling is heated through.
Serve warm.

11. Chickpea and Spinach Curry

A simple and flavorful curry is a great way to warm up on a cool day. This vegetarian curry is made with chickpeas and spinach and is perfect for a quick and easy lunch.

Ingredients:

1 tbsp olive oil
1 onion, chopped
2 cloves garlic, minced
1 tbsp curry powder
1 can (15 ounces) chickpeas, rinsed and drained
1 can (14.5 ounces) diced tomatoes
4 cups fresh spinach
Salt and pepper to taste
Cooked brown rice for serving

Instructions:

Heat the olive oil in a large skillet over medium heat. Add the onion and cook until softened.
Add the garlic and curry powder and cook for another minute until fragrant.
Stir in the chickpeas and diced tomatoes. Season with salt and pepper.
Bring the curry to a simmer and cook for 10 minutes.
Stir in the spinach and cook until wilted.
Serve the curry over brown rice.

12. Bruschetta with White Beans and Rosemary

Bruschetta is a simple and elegant lunch that can be put together in minutes. This version is topped with a flavorful mixture of white beans, rosemary, and garlic.

Ingredients:

4 slices of crusty bread, toasted
1 can (15 ounces) cannellini beans, rinsed and drained
1 tbsp chopped fresh rosemary
1 clove garlic, minced
2 tbsp olive oil
Salt and pepper to taste

Instructions:

In a medium bowl, mash half of the cannellini beans with a fork.
Stir in the remaining whole beans, rosemary, garlic, and olive oil.
Season with salt and pepper and stir to combine.
Spoon the bean mixture over the toasted bread.
Serve immediately.

13. Mediterranean Tuna Melt

This is a grown-up version of the classic tuna melt, with the addition of artichoke hearts, olives, and feta cheese.

Ingredients:

1 can (5 ounces) tuna in olive oil, drained
1/4 cup chopped artichoke hearts
2 tbsp chopped Kalamata olives
2 tbsp crumbled feta cheese
1 tbsp mayonnaise
4 slices of whole-wheat bread
2 slices of provolone cheese

Instructions:

In a small bowl, combine the tuna, artichoke hearts, olives, feta cheese, and mayonnaise.
Divide the tuna mixture evenly between two slices of bread.
Top each with a slice of provolone cheese and the remaining two slices of bread.
Cook the sandwiches in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until the bread is golden brown and the cheese is melted.
Serve immediately.

14. Simple Cucumber and Tomato Salad

Sometimes the simplest things are the most delicious. This refreshing salad is a perfect example. It’s a great side dish or a light lunch on its own.

Ingredients:

2 large cucumbers, peeled and diced
2 large tomatoes, diced
1/2 red onion, thinly sliced
1/4 cup chopped fresh mint or parsley
2 tbsp olive oil
1 tbsp red wine vinegar
Salt and pepper to taste

Instructions:

In a large bowl, combine the cucumbers, tomatoes, red onion, and mint or parsley.
In a small bowl, whisk together the olive oil and red wine vinegar. Pour the dressing over the salad.
Season with salt and pepper and toss to combine.
Let the salad sit for at least 15 minutes to allow the flavors to meld before serving.

15. Eggplant and Tomato Stew

This hearty and flavorful stew is a great way to use up summer vegetables. It can be served on its own or over a bed of couscous or quinoa.

Ingredients:

1 tbsp olive oil
1 eggplant, diced
1 onion, chopped
2 cloves garlic, minced
1 can (28 ounces) diced tomatoes
1 tsp dried oregano
Salt and pepper to taste
Crumbled feta cheese for garnish (optional)

Instructions:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the eggplant and onion and cook until softened.
Add the garlic and cook for another minute until fragrant.
Stir in the diced tomatoes and oregano. Season with salt and pepper.
Bring the stew to a boil, then reduce the heat and simmer for 20-25 minutes, or until the eggplant is tender and the stew has thickened.
Garnish with crumbled feta cheese, if desired, before serving.

16. Orzo Salad with Lemon and Dill

This light and refreshing orzo salad is perfect for a summer lunch. The lemon and dill give it a bright, fresh flavor that is sure to please.

Ingredients:

1 cup orzo, cooked and cooled
1 cup cherry tomatoes, halved
1/2 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup chopped fresh dill
1/4 cup crumbled feta cheese
For the dressing: 3 tbsp olive oil, 2 tbsp lemon juice, salt, and pepper to taste

Instructions:

In a large bowl, combine the orzo, cherry tomatoes, cucumber, red onion, dill, and feta cheese.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the orzo mixture and toss to combine.
Serve chilled or at room temperature.

17. Chicken and Veggie Skewers

These colorful and flavorful skewers are a fun and easy lunch. They can be grilled or baked and are perfect for meal prepping.

Ingredients:

1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1 bell pepper, cut into 1-inch pieces
1 zucchini, cut into 1-inch pieces
1 red onion, cut into 1-inch pieces
For the marinade: 1/4 cup olive oil, 2 tbsp lemon juice, 2 cloves garlic (minced), 1 tsp dried oregano, salt, and pepper to taste

Instructions:

In a large bowl, whisk together the marinade ingredients.
Add the chicken and vegetables to the bowl and toss to coat. Let it marinate for at least 30 minutes.
Preheat your grill or oven to 400°F (200°C).
Thread the chicken and vegetables onto skewers.
Grill or bake for 10-15 minutes, or until the chicken is cooked through and the vegetables are tender.
Serve with a side of tzatziki sauce.

18. Mediterranean-style Stuffed Pitas

These stuffed pitas are a quick and easy lunch that can be filled with your favorite Mediterranean ingredients. They are perfect for a portable and satisfying meal.

Ingredients:

4 whole-wheat pita breads
1 cup shredded cooked chicken or a can of chickpeas, rinsed and drained
1/2 cup chopped tomatoes
1/2 cup chopped cucumber
1/4 cup chopped red onion
1/4 cup crumbled feta cheese
Tzatziki sauce or hummus for spreading

Instructions:

Warm the pita breads in a toaster or oven.
Cut the pitas in half and open the pockets.
Spread a layer of tzatziki sauce or hummus inside each pita half.
Fill the pitas with the chicken or chickpeas, tomatoes, cucumber, red onion, and feta cheese.
Serve immediately.

19. White Bean and Kale Soup

This hearty and nutritious soup is perfect for a chilly day. It’s packed with fiber and plant-based protein to keep you full and satisfied.

Ingredients:

1 tbsp olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 can (15 ounces) cannellini beans, rinsed and drained
4 cups vegetable broth
1 bunch of kale, stems removed and leaves chopped
Salt and pepper to taste

Instructions:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
Add the garlic and cook for another minute until fragrant.
Stir in the cannellini beans and vegetable broth. Season with salt and pepper.
Bring the soup to a boil, then reduce the heat and simmer for 15 minutes.
Stir in the kale and cook until wilted.
Serve hot with a sprinkle of Parmesan cheese, if desired.

20. Baked Falafel with Tahini Sauce

Falafel are a popular Middle Eastern street food that are traditionally fried. This baked version is a healthier and easier way to enjoy them for lunch.

Ingredients:

1 can (15 ounces) chickpeas, rinsed and drained
1/2 onion, roughly chopped
2 cloves garlic
1/4 cup fresh parsley
1/4 cup fresh cilantro
1 tsp cumin
1/2 tsp coriander
1/2 tsp baking powder
Salt and pepper to taste
For the tahini sauce: 1/4 cup tahini, 2 tbsp lemon juice, 2-3 tbsp water, salt to taste

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is finely chopped but not pureed.
Form the mixture into small balls or patties and place them on the prepared baking sheet.
Bake for 20-25 minutes, flipping halfway through, until the falafel are golden brown and crisp.
While the falafel are baking, prepare the tahini sauce. In a small bowl, whisk together the tahini, lemon juice, and water until smooth. Season with salt.
Serve the baked falafel in a pita with your favorite vegetables and a drizzle of tahini sauce.

Dinner Recipes

Dinner in the Mediterranean is more than just a meal; it’s a time for family and friends to gather, relax, and enjoy delicious, wholesome food. Mediterranean dinners are typically centered around fresh, seasonal ingredients, including an abundance of vegetables, whole grains, legumes, and healthy fats. While often associated with fine dining, a Mediterranean dinner can be both simple and affordable. By focusing on budget-friendly staples and smart cooking techniques, you can create a variety of satisfying and healthy evening meals.

Here are 20 cheap Mediterranean dinner ideas, complete with full recipes, to bring the flavors of the Mediterranean to your dinner table.

1. One-Pan Lemon Herb Roasted Chicken and Veggies

This one-pan meal is a lifesaver on busy weeknights. The chicken and vegetables are roasted together with lemon and herbs, creating a flavorful and complete dinner with minimal cleanup.

Ingredients:

4 bone-in, skin-on chicken thighs
1 lb baby potatoes, halved
1 lb broccoli florets
1 red onion, cut into wedges
2 tbsp olive oil
1 lemon, sliced
2 tsp dried oregano
Salt and pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).
On a large baking sheet, toss the chicken, potatoes, broccoli, and red onion with olive oil, oregano, salt, and pepper.
Arrange the lemon slices among the chicken and vegetables.
Roast for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender and lightly browned.
Serve immediately.

2. Pasta with Chickpeas and Rosemary

This simple and rustic pasta dish is a great example of how to create a delicious meal with just a few pantry staples. The chickpeas add a creamy texture and a boost of protein.

Ingredients:

8 ounces whole-wheat pasta
2 tbsp olive oil
2 cloves garlic, minced
1 can (15 ounces) chickpeas, rinsed and drained
1 tbsp chopped fresh rosemary
Red pepper flakes to taste
Salt and pepper to taste
Grated Parmesan cheese for serving

Instructions:

Cook the pasta according to package directions. Reserve 1/2 cup of the pasta water before draining.
While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant.
Add the chickpeas, rosemary, and red pepper flakes to the skillet. Cook for 5 minutes, mashing some of the chickpeas with a spoon to create a creamy sauce.
Add the cooked pasta and reserved pasta water to the skillet. Toss to combine and season with salt and pepper.
Serve with a sprinkle of Parmesan cheese.

3. Sheet Pan Lemon Herb Salmon with Asparagus

Salmon is a staple of the Mediterranean diet, and this sheet pan recipe is an easy and elegant way to prepare it. The salmon and asparagus are roasted together with lemon and herbs for a quick and healthy dinner.

Ingredients:

2 (6-ounce) salmon fillets
1 lb asparagus, trimmed
1 tbsp olive oil
1 lemon, thinly sliced
1 tsp dried dill
Salt and pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).
On a baking sheet, toss the asparagus with olive oil, salt, and pepper.
Place the salmon fillets on the baking sheet with the asparagus.
Top each salmon fillet with lemon slices and a sprinkle of dill.
Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
Serve immediately.

4. Hearty Vegetable and Bean Soup

This soup is a perfect way to warm up on a cold evening. It’s packed with vegetables and beans, making it a filling and nutritious meal.

Ingredients:

1 tbsp olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 can (15 ounces) cannellini beans, rinsed and drained
1 can (14.5 ounces) diced tomatoes
4 cups vegetable broth
1 tsp dried thyme
1 bay leaf
Salt and pepper to taste

Instructions:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened.
Add the garlic and cook for another minute until fragrant.
Stir in the cannellini beans, diced tomatoes, vegetable broth, thyme, and bay leaf. Season with salt and pepper.
Bring the soup to a boil, then reduce the heat and simmer for at least 30 minutes to allow the flavors