7 Mediterranean Diet Superfood Recipes

By Winter LeBlanc
Updated March 31, 2023

If you take a look at a Mediterranean Diet food list, you’ll see many of options that are considered “superfoods”. A food is typically given superfood status when it contains lots of nutrients and reduces the likelihood of disease. Common examples include salmon, blueberries and avocado.

The superfood term has been used heavily by food companies to market their products and experts agree that no single food has the greatest health benefits of all. Instead, they recommend incorporating multiple superfoods into your diet by “focusing on a super plate“.

Want to eat more meals packed with superfoods? By following the Mediterranean Diet you are off to a great start. Here is a list of some Mediterranean superfoods!

Mediterranean Diet Superfoods

Here are seven of our favorite Mediterranean Diet superfood recipes.

Salmon with Yogurt, Spinach, Lemon and Capers

This recipe is extraordinarily healthy and loaded with superfoods. It’s packed with healthful ingredients, such as spinach, lemons, garlic, and dill. And, of course, this dish has plenty of healthy fat from extra virgin olive oil (EVOO), yogurt, and salmon.

Recipe Here!


Chickpea and Spinach Salad with Avocado

Chickpea and Spinach Salad with Avocado

Koula Barydakis’ traditional Mediterranean Diet salad is our favorite lunchtime salad. It’s perfectly balanced w/ protein packed nutty chickpeas and other superfoods such as tomato, avocado, spinach, cilantro and EVOO. You’ll get your greens in with salad, leaving you feeling healthful and fulfilled.

Recipe Here!


Sautéed Swiss Chard with Garlic

This recipe is a quick and tasty way to get your greens. Packed with superfoods, it not only calls for Swiss chard and garlic, but also oregano, thyme and EVOO. This recipe pairs well with almost any main dish, but I particularly love it with Chicken SouvlakiMediterranean Baked Cod, Shrimp with Feta and Tomatoes or Mediterranean Spiced Rice with Black Beans & Chickpeas.

Recipe Here!


Super Detox Greens and Beans Salad

This salad combines the fresh bounty of zesty spring greens with a trio of beans for a filling, nourishing and uplifting lunch. It also makes a lovely and healthy side for dinner. Citrus and garlic add extra flavor and the cheese crumbles mellow it out wonderfully. You can substitute any wild or bitter greens that you have on hand and bring spring right into your kitchen!

Recipe Here!


Italian Red Pesto with Sun Dried Tomatoes and Arugula

Italian Red Pesto with Sun-Dried Tomatoes and Arugula

Red pesto has an earthy and savory taste that makes it great both as a pasta sauce and simply enjoyed on its own on a toasted slice of bread. Nevertheless, you can also use it to give more flavor to a soup, a salad or anything you like, really! The superfoods packed into this recipe include: tomatoes, almonds, garlic and EVOO.

Recipe Here!


Tabbouleh (Lebanese Parsley and Lemon Salad)

Tabbouleh (Lebanese Parsley and Lemon Salad)

It is believed that tabbouleh was first created by residents in the mountains of Lebanon and Syria more than 4000 years ago. It is incredibly healthy! For example, this recipe includes six superfoods – bulgur wheat, parsley, fresh mint, tomatoes, lemon, and EVOO.

Recipe Here!


Cucumber Yogurt Salad with Fresh Mint, Lemon and Olive Oil

cucumber yogurt salad

Pair this cool cucumber yogurt salad with your favorite dinner recipes. It goes great with lamb, chicken, fish, or as a lunch on its’ own. With Greek yogurt, lemon, mint and EVOO, this salad offers up a good dose of superfoods.

Recipe Here!



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