12 Affordable Mediterranean Diet Meals You’ll Love

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The Mediterranean diet is celebrated for its health benefits and delicious flavors, but many assume it’s expensive to maintain.

That’s simply not true! We’ve curated 12 affordable Mediterranean diet meals that capture the essence of this heart-healthy eating style without breaking the bank.

From hearty bean dishes to simple olive oil-based recipes, these budget-friendly options make it easy to enjoy the Mediterranean lifestyle on any budget.

Greek Yogurt Parfait

Greek yogurt parfaits are a delightful combination of creamy yogurt, fresh fruit, and crunchy granola that make for a delicious and satisfying meal.

Bursting with flavors, this easy-to-make dish is perfect for breakfast, snacks, or even dessert. The tangy yogurt pairs well with sweet, ripe fruits, while the granola adds a satisfying crunch.

This recipe is not only simple but also customizable. You can switch up the fruits and toppings according to your taste preferences or what’s in season.

It’s a great way to enjoy the health benefits of the Mediterranean diet while indulging your sweet tooth in a wholesome way!

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries, blackberries)
• 1 cup granola
• 2 tablespoons honey or maple syrup
• 1 teaspoon vanilla extract (optional)

Instructions

1. Prepare the Yogurt: In a bowl, mix the Greek yogurt with vanilla extract if using, and stir until smooth.
2. Layer the Ingredients: In serving glasses or bowls, add a layer of yogurt, followed by a layer of granola and a layer of mixed berries. Repeat the layers until the glasses are filled.
3. Drizzle with Sweetener: Finish by drizzling honey or maple syrup on top of the parfait.
4. Serve: Enjoy your delicious Greek yogurt parfait immediately or refrigerate for a short while to chill.

Lemon Garlic Chicken Thighs

Lemon Garlic Chicken Thighs are a delightful dish that brings together zesty flavors and tender meat.

This recipe is straightforward, making it perfect for busy weeknights or when you want to impress guests without too much fuss.

The bright notes of lemon paired with the savory garlic create a deliciously aromatic experience.

Serve it with roasted vegetables or a fresh salad for a well-rounded meal that feels vibrant and satisfying.

Ingredients

• 4 bone-in, skin-on chicken thighs
• 4 cloves garlic, minced
• 1 lemon, juiced and zested
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Marinate the Chicken: In a bowl, mix the minced garlic, lemon juice, lemon zest, olive oil, oregano, salt, and pepper. Add the chicken thighs and coat them evenly. Let marinate for at least 30 minutes, or up to a few hours in the fridge for deeper flavor.
2. Preheat the Oven: Preheat your oven to 400°F (200°C).
3. Prepare for Baking: Arrange the marinated chicken thighs on a baking sheet, skin side up. You can add some vegetables around the chicken, like potatoes or bell peppers, for a one-pan meal.
4. Bake: Bake the chicken in the preheated oven for about 35-40 minutes, or until the internal temperature reaches 165°F (75°C) and the skin is crispy.
5. Garnish and Serve: Remove the chicken from the oven, garnish with fresh parsley, and serve warm. Enjoy your flavorful dish!

Mediterranean Lentil Soup

This Mediterranean lentil soup is a delightful blend of flavors that will warm you from the inside out.

It’s rich in nutrients and full of colorful vegetables, making it both hearty and healthy.

The combination of spices creates a comforting aroma that fills your kitchen as it simmers on the stove.

What’s more, this soup is simple to prepare and perfect for a cozy meal any day of the week.

It’s budget-friendly too, utilizing economical ingredients that are packed with protein and fiber. Enjoy it alone or pair it with some crusty bread for a satisfying dinner!

Ingredients

• 1 cup dried lentils, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 1 red bell pepper, diced
• 1 can diced tomatoes (14 oz)
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, cooking until the onion is translucent.
2. Add the diced carrots and red bell pepper, stirring for about 5 minutes.
3. Stir in the lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil.
4. Reduce the heat to low, cover, and let it simmer for about 25-30 minutes, or until the lentils are tender.
5. Once cooked, adjust seasoning to taste. Serve hot, garnished with fresh parsley.

Eggplant Caponata

Eggplant Caponata is a Sicilian dish bursting with flavor and rich in Mediterranean ingredients.

This delicious mix of eggplant, tomatoes, olives, and capers delivers a sweet and tangy taste that can elevate any meal.

It’s easy to prepare and makes for a versatile addition to your dining table, whether served warm or cold.

Not only is this dish affordable, but it also allows for creativity in the kitchen. Perfect as an appetizer or side dish,

Eggplant Caponata can be paired with crusty bread or served alongside grilled meats. Here’s how you can whip up a batch!

Ingredients

• 1 large eggplant, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1/2 cup green olives, chopped
• 2 tablespoons capers, rinsed
• 2 tablespoons red wine vinegar
• 1 tablespoon sugar
• Salt and pepper to taste
• Olive oil for sautéing
• Fresh basil or parsley for garnish

Instructions

1. Prepare the Eggplant: Sprinkle the diced eggplant with salt and let it sit for about 30 minutes to draw out moisture. Rinse and pat dry.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the garlic and cook for another minute.
3. Cook Eggplant: Add the eggplant to the skillet and cook for about 10-12 minutes until it is tender and golden brown.
4. Add Remaining Ingredients: Mix in the diced tomatoes, olives, capers, red wine vinegar, and sugar. Season with salt and pepper. Let it simmer for about 15 minutes, stirring occasionally.
5. Serve: Remove from heat and let it cool slightly. Garnish with fresh basil or parsley before serving. Enjoy your Eggplant Caponata warm, at room temperature, or chilled!

Chickpea and Spinach Stew

This Chickpea and Spinach Stew is a delicious and hearty dish that embodies the flavors of the Mediterranean.

It’s packed with protein from the chickpeas and loaded with nutrients from fresh spinach, making it both satisfying and nourishing.

The flavors meld together beautifully, creating a comforting meal that’s perfect for any time of the year.

What’s great about this stew is its simplicity. You can whip it up in under an hour, making it a go-to for busy weeknights.

Plus, it’s budget-friendly, utilizing affordable ingredients that are often pantry staples. Serve it with some crusty bread for a complete meal!

Ingredients

• 1 can (15 oz) of chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 4 cups fresh spinach
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic and cook for another minute until fragrant.
3. Stir in the diced tomatoes, chickpeas, cumin, smoked paprika, salt, and pepper. Simmer for about 10 minutes to allow the flavors to combine.
4. Add the fresh spinach and stir until wilted, about 2-3 minutes.
5. Serve hot, garnished with fresh parsley, alongside your favorite bread.

Zucchini Noodles with Pesto

Zucchini noodles, also known as zoodles, are a light and refreshing alternative to traditional pasta.

They absorb flavors beautifully, making them an excellent base for rich and aromatic pesto.

This dish is not only simple to prepare but also offers a satisfying blend of textures and tastes that will leave you feeling nourished and energized.

The combination of fresh basil, garlic, and nutty pine nuts in the pesto enhances the natural sweetness of the zucchini while juicy cherry tomatoes add a burst of color and flavor.

If you’re looking for a quick meal that’s packed with nutrients and easy on the wallet, this zucchini noodles with pesto is a perfect choice!

Ingredients

• 4 medium zucchini
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic
• 1/4 cup olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create zucchini noodles. If you don’t have a spiralizer, you can use a vegetable peeler to make thin strips.
2. Make the Pesto: In a food processor, combine basil, pine nuts, Parmesan cheese, garlic, and a pinch of salt. Pulse until finely chopped. With the processor running, slowly add olive oil until the mixture is smooth and creamy.
3. Combine: In a large bowl, toss the zucchini noodles with the pesto until well coated. Season with salt and pepper to taste.
4. Serve: Top the zucchini noodles with halved cherry tomatoes and additional pine nuts if desired. Enjoy fresh!

Stuffed Bell Peppers

Stuffed bell peppers are a delightful and colorful dish that brings a burst of flavor to your table.

These peppers are not only visually appealing, but they also pack a punch with healthy ingredients, making them a fantastic choice for anyone looking to enjoy the Mediterranean diet.

The combination of savory grains, fresh vegetables, and aromatic herbs creates a comforting meal that is both satisfying and nutritious.

Plus, this recipe is simple to make, making it perfect for weeknight dinners or meal prep.

You can easily customize the filling based on your preferences, whether you want to add proteins or keep it vegetarian.

Enjoy these stuffed peppers warm, garnished with fresh herbs for an extra touch of flavor!

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked quinoa or couscous
• 1 can black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1/2 cup diced tomatoes
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper, to taste
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes.
2. In a large mixing bowl, combine the cooked quinoa (or couscous), black beans, corn, diced tomatoes, onion, garlic, cumin, paprika, salt, and pepper. Mix well to combine.
3. Stuff each bell pepper with the filling, pressing down gently to pack it in.
4. Place the stuffed peppers upright in a baking dish and add a splash of water to the bottom of the dish to help them steam.
5. Bake for 25-30 minutes until the peppers are tender. Remove from the oven and let cool slightly.
6. Garnish with fresh cilantro and serve with lime wedges.

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is a vibrant and refreshing dish that combines hearty quinoa with an assortment of fresh vegetables.

Its delightful blend of flavors, featuring juicy tomatoes, crisp cucumbers, and salty olives, makes it a satisfying meal or side.

This salad is not only simple to prepare but also perfect for meal prep, ensuring you have a nutritious option ready throughout the week.

The salad bursts with Mediterranean flavors and is dressed lightly with lemon and olive oil, keeping it light yet fulfilling.

With its colorful ingredients and nutrient-rich profile, it’s an approachable recipe that anyone can whip up in no time.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce to a simmer, cover, and cook for about 15 minutes or until all the liquid is absorbed. Remove from heat and let it cool.
2. Prepare the Vegetables: While the quinoa cools, chop the cherry tomatoes, cucumber, and parsley. Slice the olives and crumble the feta cheese.
3. Combine Ingredients: In a large bowl, fluff the cooled quinoa with a fork. Add the chopped vegetables, olives, and feta cheese. Drizzle with olive oil and lemon juice, then season with salt and pepper.
4. Mix and Serve: Toss everything gently until well combined. Taste and adjust seasoning if necessary. Serve immediately or refrigerate for an hour to allow flavors to meld.

Cucumber and Tomato Salad

This Cucumber and Tomato Salad is a delightful blend of fresh flavors that embodies the essence of the Mediterranean diet.

With crisp cucumbers and sweet, juicy tomatoes, this simple dish bursts with color and taste, making it a refreshing choice for any meal.

Not only is it quick to prepare, but it also offers a satisfying crunch and a hint of tang from the dressing.

Perfect as a side dish or a light lunch, this salad is both nourishing and easy on the wallet, making it a staple for anyone looking to embrace healthier eating.

Ingredients

• 2 large cucumbers, sliced
• 2 cups cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large mixing bowl, combine the sliced cucumbers, halved cherry tomatoes, and red onion.
2. Add the crumbled feta cheese and chopped parsley to the bowl.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Serve immediately or let it chill in the refrigerator for about 30 minutes to enhance the flavors.

Falafel Wrap with Tahini Sauce

This Falafel Wrap with Tahini Sauce is a delightful mix of flavors and textures, offering a satisfying meal that’s easy to prepare.

The crispy falafel, made from chickpeas and seasoned with herbs, pairs wonderfully with fresh vegetables, creating a wholesome and tasty wrap.

The creamy tahini sauce adds a nutty richness that elevates the whole dish.

Not only is it packed with nutrients, but it’s also a budget-friendly option that can be made in under 30 minutes. Perfect for a quick lunch or dinner, this wrap is sure to please.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup flour
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Oil for frying
• 4 large tortillas
• 1 cup lettuce, shredded
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, sliced
• 1/4 cup tahini
• 2 tablespoons lemon juice
• Water to thin

Instructions

1. Make Falafel Mix: In a food processor, combine chickpeas, onion, garlic, parsley, flour, cumin, paprika, salt, and pepper. Pulse until well blended but still slightly chunky.
2. Shape Falafel: Form the mixture into small patties or balls, about 2 inches wide.
3. Fry the Falafel: Heat oil in a skillet over medium heat. Fry the falafel until golden brown on each side, about 3-4 minutes per side. Remove and drain on paper towels.
4. Prepare Tahini Sauce: In a bowl, whisk together tahini, lemon juice, and enough water to achieve a drizzling consistency. Season with salt.
5. Assemble Wraps: Lay a tortilla flat, add shredded lettuce, cherry tomatoes, cucumber, and 2-3 falafel. Drizzle with tahini sauce, roll it up, and enjoy!

Herbed Couscous with Roasted Vegetables

Herbed Couscous with Roasted Vegetables is a delightful dish that bursts with flavor and color.

The light, fluffy couscous pairs perfectly with a medley of roasted veggies, creating a vibrant and satisfying meal.

This recipe is not only simple to prepare, but it also captures the essence of Mediterranean cuisine.

With fresh herbs and seasonal vegetables, this dish is both nutritious and affordable.

It’s easy to customize with whatever veggies you have on hand, making it an ideal option for a quick weeknight dinner or a lovely side for gatherings.

Ingredients

• 1 cup couscous
• 1 1/4 cups vegetable broth
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1/4 cup fresh parsley, chopped
• 1 lemon, juiced

Instructions

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the diced bell peppers, zucchini, and cherry tomatoes with olive oil, oregano, garlic powder, salt, and pepper. Spread them out on the baking sheet.
3. Roast the vegetables in the oven for about 20-25 minutes, or until they are tender and slightly caramelized.
4. While the vegetables are roasting, bring the vegetable broth to a boil in a saucepan. Remove from heat and stir in the couscous. Cover and let it stand for 5 minutes.
5. Fluff the couscous with a fork and mix in the roasted vegetables, fresh parsley, and lemon juice. Adjust seasoning as necessary before serving.

Baked Feta Pasta

Baked Feta Pasta is a delightful dish that combines creamy feta cheese, juicy cherry tomatoes, and pasta for a satisfying meal.

The flavors meld together beautifully as everything bakes, resulting in a comforting yet fresh taste. Plus, it’s incredibly simple to prepare, making it a go-to option for busy weeknights.

This dish not only looks appealing but tastes amazing too. The feta becomes wonderfully melty, creating a rich sauce that coats the pasta perfectly.

With minimal prep and just one baking dish, it’s a quick way to enjoy a Mediterranean-inspired meal at home.

Ingredients

• 8 ounces pasta (any shape you like)
• 1 block (about 8 ounces) of feta cheese
• 2 cups cherry tomatoes, halved
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large baking dish, combine the cherry tomatoes, olive oil, garlic, oregano, salt, and pepper. Toss to coat.
3. Place the block of feta cheese in the center of the dish. Drizzle a little more olive oil over it.
4. Bake for about 30 minutes, or until the tomatoes are blistered and the feta is soft.
5. While the feta and tomatoes are baking, cook the pasta according to package instructions until al dente. Drain and set aside.
6. Once the feta and tomatoes are done, remove the dish from the oven and stir everything together until creamy.
7. Add the cooked pasta to the baking dish, mixing well to combine. Adjust seasoning if needed.
8. Garnish with fresh basil leaves before serving. Enjoy!