36 Winter Mediterranean Diet Dinners
This post may contain affiliate links. Please read our disclosure policy.
Mediterranean Diet Dinners for Winter: healthy recipes for the cold months. These delicious meals will keep you satisfied, on track with healthy goals, and feeling good!
What is the Mediterranean Diet?
In 2022, the Mediterranean Diet was ranked #1 by US News and World Reports and has been #1 among healthy diet advocates for years.
They say, “It’s generally accepted that the people living in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar, and saturated fat and high in produce, nuts, and other healthful foods.”
Learn more about the Mediterranean Diet and its core principles here.
The Mediterranean Diet in a Nutshell
It’s considered the world's healthiest diet and favored by millions, mostly because instead of a traditional “diet,” it’s more of a simple and healthy way of life.
Extreme food group elimination and restrictions just aren’t part of the plan. It’s about eating more whole foods and plant-based foods than a list of what you can and can not eat.
What to Eat on the Mediterranean Diet?
The list of Mediterranean recipes below should give you a great start! But just for simplicity’s sake, here’s a very general summary to help you eat the Mediterranean way:
Eat More Vegetables, Fruits & Whole Grains:
Eat MORE leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes.
Eat Protein Moderately
Eat MODERATELY lean proteins from fish, some poultry, and eggs.
Eat Less Red Meat, Processed Foods, and Sweets
Eat LESS red meats and sweets
Ingredients to Include in Mediterranean Diet Dinners
- Olive oil
- Beans, lentils, bulgur wheat, quinoa, and rice
- Plant-based foods
- Vegetables
- Lean meats and seafood
The Mediterranean Diet Lifestyle
By eating according to the Mediterranean Diet, it can become a lifestyle, as it has for people living in the Mediterranean region. Studies about health, longevity, and even happiness have proven that this lifestyle results in a better quality of life.
In addition to healthy foods and eating practices, incorporate these into your lifestyle too:
- Stay active and exercise regularly
- Avoid smoking
- Participate in community
- Engage and savor long-term relationships
- Manage stress
Recommended Mediterranean Diet Books
- The Complete Mediterranean Diet Cookbook (Amazon.com)
- Mediterranean Method by Steven Masley, M.D. (Amazon.com)
- 30-Minute Mediterranean Diet Cookbook by Serena Ball, R.D. (Amazon.com)
- The Blue Zones Kitchen by Dan Buettner (Amazon.com)
Winter Mediterranean Diet Dinners
1
www.eatingwell.com
Greek-Inspired Burgers with Herb-Feta Sauce
“These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon and feta cheese. If you can't find ground lamb, ask the butcher to grind some for you.”
Get the Recipe
2
www.skinnytaste.com
Mediterranean Sea Bass
This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, fennel and olives.
Get the Recipe
3
www.themediterraneandish.com
Foul Mudammas (Egyptian Fava Beans)
Get the Recipe
4
www.loveandlemons.com
Crispy Baked Falafel
“Packed with herbs & spices, this crispy baked falafel recipe is bursting with delicious flavor. Stuff it into pitas, top it with your favorite fixings & enjoy!”
Get the Recipe
5
Spaghetti Squash with Simple Marinara Sauce: Easy, Healthy and Meatless
If you're looking for an easy and healthy, meatless dinner, it's hard to beat Spaghetti Squash with Marinara Sauce. Truly.
Get the Recipe
6
10 Minute Make Ahead White Bean Salad
“If you have 10 minutes, this White Bean Salad is for you. Packed with healthy protein, this creamy salad is filled with fresh vegetables and herbs. And then dressed in a deliciously simple vinaigrette.”
Get the Recipe
7
Slow Cooker Ikarian Stew with Black Eyed Peas
Slow Cooker Ikarian Stew is a delicious and hearty mixture of black-eyed peas, vegetables, and spices slowly cooked, and perfect for a chilly day.
Get the Recipe
8
www.eatingwell.com
One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous
“Sun-dried tomato pesto and lemon do double duty to season both the salmon and the couscous in this healthy one-pan dinner recipe. Serve the salmon with extra lemon wedges and a dollop of plain yogurt, if desired.”
Get the Recipe
9
gypsyplate.com
Mediterranean Fish with Tomato and Olive Tapenade
“There are very few tasty things healthier than this Mediterranean-style fish! Why not? It's a keto dream, low carb, gluten-free… chow down and overindulge without a teeny weeny bit of guilt!”
Get the Recipe
10
Curry Lentil Soup
Curry Lentil Soup is naturally vegan, packed with curry flavors, turmeric, and ginger, and is utterly delicious. Simple to make in 30 minutes or less, it's a must cook for soup season!
Get the Recipe
11
www.eatingwell.com
One-Pot Tomato Basil Pasta
“This one-pot pasta with tangy tomato-basil sauce is a simple, fast and easy weeknight dinner. All of your ingredients go into one pot, and with a bit of stirring and about 25 minutes of cook time, you'll have a healthy dinner the whole family will enjoy.”
Get the Recipe
12
White Bean Stew with Swiss Chard
White Bean Stew with Swiss Chard is a hearty bowl of healthy, creamy comfort food, quickly cooked in about 20 minutes. Topped with feta and fresh parsley and so incredibly delicious, you'll be making it often!
Get the Recipe
13
Minestrone Soup with Orzo and Kale
Minestrone Soup with Orzo and Kale is a hearty, healthy, and delicious Tuscan Bean Soup recipe often served during the colder months in Tuscany.
Get the Recipe
14
www.halfbakedharvest.com
One Skillet Greek Sun-Dried Tomato Chicken and Farro.
“Greek seasoned chicken with fresh oregano, dill, garlic, lemon, and paprika, pan seared and cooked with healthy farro, sun-dried tomatoes, and olives for a delicious all in one skillet dinner.”
Get the Recipe
15
Spicy White Bean Soup with Kale
This White Bean Stew with Kale is a spicy and hearty bowl of healthy, creamy comfort food, ready in about 20 minutes. With a vibrant blend of herbs and spices, much like Harissa, often found in Tunisian cuisine.
Get the Recipe
16
simpleveganblog.com
Quinoa Tabbouleh
“This quinoa tabbouleh is ready in 20 minutes and is the perfect meal to eat on the go. It's really easy to make and so nutritious.”
Get the Recipe
17
www.themediterraneandish.com
Easy Shakshuka Recipe (Traditional Shakshuka)
“This easy shakshuka is made with eggs that are gently poached in a simmering mixture of tomatoes, bell peppers, onions, and garlic. A few warm spices and some fresh herbs complete this satisfying one-skillet dish!”
Get the Recipe
18
5 Minute Vegetarian Instant Pot White Bean Soup
This 5 Minute Instant Pot White Bean Soup is packed with vegetables, is pantry friendly, and is a perfect healthy soup recipe, perfect for quick meals.
Get the Recipe
19
www.eatingwell.com
Slow-Cooker Mediterranean Diet Stew
“With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock-pot stew.”
Get the Recipe
20
camillestyles.com
Mediterranean Baked Salmon with Tomatoes, Olives, & Capers
“This healthy one-dish wonder is perfect for a busy weeknight or a Saturday night with friends. Baking the salmon with the vegetables and lemon slices yields a perfectly tender and flavorful fish every time, since the veggies release their juices to create their own flavorful sauce.”
Get the Recipe
21
15 Minute White Bean Soup with Garden Vegetables
Do you have 15 minutes for a warm and yummy White Bean Soup? For a warm and cozy meal on a blustery day? For me? Any day of the week! Plus… it’s healthy too and packed with vegetables like onion, garlic, carrots, green beans, tomatoes and spinach.
Get the Recipe
22
www.halfbakedharvest.com
Simple Roasted Red Pepper Pasta + Video.
“Simple Roasted Red Pepper Pasta….With all the fresh burrata… This dinner needs to be a weekly staple, it's THAT good.”
Get the Recipe
23
Quick and Easy Fish Chowder
This quick and easy Fish Chowder is a no-recipe recipe. It's delicious, extremely adaptable, light, and creamy. Made with cod, a handful of vegetables, and seasoning.
Get the Recipe
24
A Classic Ribollita: Tuscan Bean Soup Recipe
Tuscan Bean Soup, otherwise known as Ribollita, is a 15th-century traditional fall and winter soup, brimming with seasonal healthy superfoods like kale and squash. And incredibly soul-satisfying and delicious!
Get the Recipe
25
Slow Cooker Turkey Chili with Quinoa and Black Beans
Rich in flavor, this Slow Cooker Turkey Quinoa Black Bean Chili is perfect for chilly nights by the fire, game days, or easy weeknight dinners.
Get the Recipe
26
food52.com
Farro with Roasted Sweet Potato, Kale and Pomegranate Seeds Recipe on Food52
“Earthy, nutty farro gives substance to this dish, which we enjoy as a vegetarian main course, but it's brilliant on the side as well. The sweet potatoes, onions, and nuts are roasted to add deep flavor, and the pomegranate seeds offer a gorgeous pop of color and a sweet-tart surprise in each bite.”
Get the Recipe
27
Easy Creamy Root Vegetable Soup
This creamy root vegetable soup is perfect for a chilly, winter day. Root vegetables simmer in a fragrant broth before being pureed into a velvety, delicious soup. Ready in 35 minutes or less!
Get the Recipe
28
Vegetarian Instant Pot Chickpea Curry
If you're looking for a healthy and quick weeknight meal, this Instant Pot Chickpea Curry is an easy favorite. In 20 minutes. And… so, so delicious!
Get the Recipe
29
Greek Roasted Chicken with Lemon Orzo
This Greek Roasted Chicken with Lemon Orzo is a simple but utterly delicious Mediterranean-inspired meal you'll love. Served family style, this tender and juicy chicken, roasted in bright and savory flavors, couldn't be easier to make. And the lemon orzo is a delightful addition.
Get the Recipe
30
Easy Sheet Pan Baked Fish with Vegetables
If you're looking for a healthy and quick dinner, try my Easy Sheet Pan Baked Fish with Vegetables. Seasonal white fish is seasoned with lemon and garlic before baked on a bed of sliced potatoes, snow peas, spinach, and zucchini for a delicious, light, and easy sheet pan dinner that is perfect for spring!
Get the Recipe
31
downshiftology.com
BEST Chicken and Rice (One Pan)
“Chicken and rice is an easy, one pan recipe and this version shines with bright Mediterranean flavors. Juicy chicken thighs are soaked in a citrusy, lemon dijon marinade then baked with fluffy rice.”
Get the Recipe
32
8 Minute Baked Flounder Recipe with Fresh Lemon Pepper
This baked Flounder recipe is a quick sheet pan, healthy baked fish recipe, packed with simple delicious flavor, and ready in under 15 minutes. Perfect for quick weeknight dinners.
Get the Recipe
33
Simple Paella with Chicken, Chorizo and Shrimp
Paella, while it seems exotic, is really an easy weeknight dish you can whip up in 20 minutes or so. This is one of my favorite recipes for Paella with Chicken, Chorizo, and Shrimp.
Get the Recipe
34
www.recipetineats.com
One Pot Greek Chicken and Lemon Rice
“This One Pot Greek Chicken and Lemon Rice is the best chicken and rice recipe they've ever had (their words not mine!). A dinner that's quick to prep, easy, and baked in the oven so it's entirely hands off cooking.”
Get the Recipe
35
www.tasteofhome.com
Roast Leg of Lamb
“A simple herb mixture on this roast provides irresistible flavor” in this Mediterranean Diet dinner recipe.
Get the Recipe
36
www.tasteofhome.com
