12 Mediterranean Meals That Are Light, Fresh, and Surprisingly Filling
Craving something healthy that doesn’t leave you hungry an hour later? These 12 Mediterranean meals strike the perfect balance—they’re light and refreshing, yet packed with satisfying ingredients that actually keep you full. Inspired by the sun-soaked flavors of the Mediterranean coast, each dish is bursting with vibrant herbs, wholesome veggies, and lean proteins. Whether you’re eating clean or just want something flavorful and easy, these recipes deliver big on both taste and satisfaction.
Greek Yogurt Marinated Chicken
Greek Yogurt Marinated Chicken is tender and full of flavor. Marinating chicken breasts in creamy Greek yogurt, cilantro, and fresh lemon juice, makes them extra juicy. Make this Greek yogurt chicken for the most perfect (and quick) weeknight dinner in less than 15 minutes.
Mediterranean Lentil Soup
There are so many recipes in the Mediterranean region on how to cook Lentil Soup. This specific recipe is typical on New Year’s Eve because it symbolizes abundance from the lentils. However, I tend to cook it for my family any chance I get. Mediterranean Lentil Soup is a perfectly healthy comfort food, especially on a cold day.
Mediterranean Farro Salad
Salads are a staple food in my house and most of them will include tomatoes & cucumbers. During summer time we pretty much can have Greek Salad daily. However, in winter I try to add more greens and maybe grains like farro or quinoa to my salad. You’ll love this Mediterranean Farro Salad because not only is refreshing & delicious, but also filling and packed with fiber.
Mediterranean Lima Beans Summer Salad
While growing up, we mostly used navy beans for stews in winter time. However, on the rare occasions that lima beans would be available, we would make lima beans salad in summer time or stews in winter time. In my native country of Albania, we call beans in general fasule but the big lima beans (butter beans), we call them fasule pllaqi.
Vegan Vegetable Medley – A Mediterranean Casserole
We cooked different versions of this Vegetable Medley Casserole at home. The process was always the same but the quantity and type of vegetables varied based on season and availability. Often we used leftover vegetables from other dishes to create a vegetable casserole like this one. It’s basically a perfect way to use all vegetables in your fridge before they go bad. This dish is also perfect for a detox meal after vacations or Meatless Mondays.
Easy Mediterranean Style Chickpea Soup Recipe
This creamy Chickpea Soup recipe is hearty, healthy and budget friendly. It’s made with canned chickpeas (aka garbanzo beans) and vegetables simmered in a flavorful vegetable stock. This garbanzo bean soup recipe is gluten-free, dairy -free, vegetarian / vegan.
Super-Fast Herbed Mediterranean Shrimp Pasta
This fabulous Shrimp Pasta recipe is so easy, yet tastes really gourmet! Bursting with Mediterranean herbs and feta, it’s crazy-delicious … impressive enough for dinner parties (truly swoon-worthy!), but also quick enough for super-busy weeknights! It’s our spin on a local fave!
Juicy Grilled Mediterranean Chicken Thighs (Easy & Flavor-Packed!)
These juicy Grilled Mediterranean Chicken Thighs are perfect for grilling season. A simple, delicious marinade is all you need for the most flavorful grilled chicken every time. This recipe is great for an easy weeknight dinner and summer parties.
Mediterranean Cauliflower Rice
Seasoned with garlic, herbs and spices, this Mediterranean cauliflower rice is a great low carb alternative that is bursting with fresh flavors.
Panera Mediterranean Veggie Sandwich
My healthy, easy Panera Mediterranean Veggie Sandwich is a delicious copycat version of Panera’s most popular veggie sandwich! Packed with crisp veggies, creamy hummus, and a tangy punch of vegan feta, it only takes 10 minutes to make, and for me, it tastes even better than the original.
Vegan Tempeh Gyros
Satisfy your cravings with my vegan tempeh gyros made with fresh veggies and tangy tzatziki sauce, wrapped in a hearty pita bread. It’s great for anyone who wants a healthy twist on the Greek classic, loaded with delicious flavors. With just 25 minutes of prep time, you’ll have a simple lunch or dinner that can be easily customized to accommodate your entire family!
Mediterranean Hummus Bowl
Easy and quick to make, a Mediterranean hummus bowl is a great healthy and filling meal. Made with quinoa, fresh vegetables and homemade hummus.
