15 Mediterranean Diet Lunch Ideas

What Do People In The Mediterranean Eat For Lunch?

The short answer of what people in the Mediterranean eat for lunch is: EVERYTHING!  In Greece, they might have a Greek salad with bread, in Italy they might have leftover pasta, in Lebanon they might have hummus with vegetables in a pita.  A Mediterranean lunch really can be made up of almost anything a Mediterranean breakfast or dinner is made up of.  Leftovers are eaten often, sometimes just made into something a bit different.  Here are some of our favorite Mediterranean Diet lunch ideas.

Tuna Patties Fried in Olive Oil

These small French tuna patties are quick to make and require only ingredients that you probably already have. Don’t worry if you have most of the ingredients, but are missing one or two. These patties adapt to what you have, especially with herbs. If you don’t have parsley, but you do have dill then use dill. If you don’t have shallots, add onions. Tuna patties work with lots of different ingredients.

Tuna Patties Fried in Olive Oil

Pasta Genovese in Pasta or Potato Salad or on Bread

Pasta Genovese is now my all time favorite pesto.  We make a ton of it during basil season and then freeze it to eat all year round (last year, we froze 35 bags!).  We have had many lunches where we defrost the pesto (takes about 5 minutes under warm water) and then use it in salads, on pasta or in sandwiches.

Pasta Genovese in Pasta or Potato Salad or on Bread

Authentic Greek Salad

Greek salad is the ultimate Mediterranean lunch.  It is definitely a meal in a salad, but in Greece they would always include some nice crusty sourdough bread.  Nutritionally speaking, it has it all, healthy protein, anti-inflammatory fat and amazing, hopefully organic vegetables.  Save some of the bread for the bottom of the salad.  The dressing is great for dipping!

Authentic Greek Salad

Avocado Toast with Smoked Salmon, Fresh Dill and Capers

Lunch has never been as simple as this Avocado Toast with Smoked Salmon, Fresh Dill and Capers!  This is the perfect blend of flavors: salty capers and smoked salmon, tangy lemon juice, the crispy bite of red onions paired with creamy avocado and warm crunchy toast.

Avocado Toast with Smoked Salmon, Fresh Dill and Capers

Moroccan Harira (Lentil and Chickpea Soup)

This lentil and chickpea soup is wonderful for a wintry lunch at home.  It is easy to make, super flavorful and very filling.  Moroccan spices are warming on a cold winter day.

Moroccan Harira (Lentil and Chickpea Soup)

Grilled Cheese with Feta and Sun Dried Tomatoes

Grilled cheese grilled with extra virgin olive oil is fantastic and I recommend you try it for a quick lunch made in minutes.  This sandwich is guaranteed to fill you up as it has two types of cheese (feta and mozzarella) along with sun-dried tomatoes and arugula.

Grilled Cheese with Feta and Sun Dried Tomatoes

Beet and Carrot Salad with Walnuts and Goat Cheese

You can’t beat this beet recipe! This is a flavorful, well-rounded and crunchy salad to show how delicious and beautiful your winter vegetables can be. Use our recipe for dijon vinaigrette.

Beet and Carrot Salad with Walnuts and Goat Cheese

Muhammara (Roasted Red Pepper and Walnut Dip)

The dip can be made from start to finish in 30 minutes.  Simply roast the red peppers and walnuts in the oven, add them to a food processor with the rest of the ingredients and process until smooth and the dip is ready.  You can serve Muhammara warm or cold and I find that the flavors are even brighter after being refrigerated overnight.

Muhammara (Roasted Red Pepper and Walnut Dip)

Garlic Soup with Egg and Croutons

In ancient times, this Castilian soup was a typical lunch for humble people. It was an extremely cheap and very comforting recipe to spread warmth throughout the body in cold rural areas. It was eaten in the middle of the morning to maintain strength for the day, usually with one or two eggs cracked inside, which were cooked from the heat of the soup.

Garlic Soup with Egg and Croutons

Avocado Salad with Cucumber and Radish

Tired of eating the same old salads?  This Mediterranean Diet themed recipe will get you excited again!  It has an amazing crunch to it and is full of healthy fats from the avocado and extra virgin olive oil.  This is also a great weight loss recipe as it has filling fats, but still is low in calories because of the vegetables.  Don’t be surprised if this becomes your new favorite salad!

Avocado Salad with Cucumber and Radish

Lebanese Hummus

The variety of different types of hummus in the grocery store is growing rapidly. The thing is, homemade hummus is so inexpensive and easy to make that the store-bought hummus won’t taste the same after you try this version. Hummus is a traditional Mediterranean lunch recipe and is made with extra virgin olive oil, not canola oil, while most store-bought hummus contains canola oil. Your homemade hummus will already taste better and be healthier with extra virgin olive oil.

Lebanese Hummus

Pasta Alla Puttanesca with Canned Tuna

Pasta alla Puttanesca is arguably one of the most classic pasta dishes, both in Italy and around the world and one of my absolute favorites to cook and eat. It’s pungent and rich in traditional Mediterranean flavors like olives, capers, tomatoes and oregano, so much so that is impossible not to love it!

Pasta Alla Puttanesca with Canned Tuna

Avocado Toast with Caramelized Balsamic Onions

This is a ridiculously satisfying avocado toast recipe. It’s vegan and very filling and the fat from the avocado and extra virgin olive oil make for a rich taste. The sweetness of the caramelized onions creates a nice balance with the acidity from the balsamic vinegar. A tip for this is to find good bread.  Some of my favorite loaves of bread for avocado toast are sourdough, baguette, focaccia, olive bread, and fresh Italian bread.

Avocado Toast with Caramelized Balsamic Onions

Bean Burgers with Garlic and Sage

Bean burgers are super quick and great to make when you don’t know what you are making for lunch or dinner.  Just grab the ingredients from the pantry, prepare (10 minutes), fry (10 minutes) and within 20 minutes your meal is ready.

Bean Burgers with Garlic and Sage

Mediterraean Fish Stew in 30 Minutes

This Mediterranean fish stew is perfect using any white fish.  I have tried it with both halibut and flounder.  It is so simple to make that even a novice in the kitchen will find making it to be a breeze.  You don’t even have to cut the fish before putting it in the broth, because it will fall apart naturally on its own.

Mediterraean Fish Stew in 30 Minutes

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