Our Top 20 Mediterranean Diet Recipes of 2022

By Mediterranean Living
Updated December 15, 2022

Here we are at the end of 2022, looking back at an amazing year embracing and sharing the principles of the authentic Mediterranean Diet. This year we’ve been lucky to work with recipe developers from the Mediterranean, test authentic recipes in our home kitchen in Massachusetts and then share them with all of you.

Our Top 20 Mediterranean Diet Recipes of 2022

More than ever, we savored delicious flavors from all over the Mediterranean and were continually amazed that this way of eating is proven to reduce your risk of almost every known preventable disease. The Mediterranean Diet is hard not to love. This year we’ve been happy to share recipes from Crete, Italy, Lebanon, Spain, France and more. Here are our 20 most popular recipes of 2022, count-down style! Irresistibly delicious from #20 to #1!

Our Top Mediterranean Diet Recipes of the Year

#20. Lemon Parmesan Dressing

Mediterranean Salad Dressing: Lemon Parmesan

There is no need to buy store-bought dressings when you can make your own with this tangy and deliciously balanced Lemon Parmesan Dressing. This Mediterranean salad dressing is the first of our top Mediterranean Diet recipes for 2022, is super easy to make, and is better than anything you can get in a bottle.

#19. Pumpkin Soup with Sautéed Mushrooms

Pumpkin Soup with Sautéed Mushrooms (Italy)

Cooking with pumpkin sometimes takes a healthy imagination. But, once you find the right ingredients you will love the results. This best of 2022 recipe for pumpkin soup includes sautéed mushrooms and is an Italian classic brought to us by Giorgia Fontana.

#18. Blueberry Overnight Oats with Greek Yogurt

This is truly the easiest breakfast recipe out there (except for putting milk on cereal). All you have to do is add all the ingredients (except the walnuts) into a bowl, cover and refrigerate. The next morning you will have breakfast waiting for you. Top with nuts and enjoy!

#17. Spezzatino- Italian Beef Stew

Spezzatino – Italian Beef Stew

Beef spezzatino is one of the most traditional dishes in Italy where it’s eaten throughout the country, from the mountains in the north to the islands in the south. However, in northern Italy most people eat it along with polenta while in the southern regions it’s usually served with just a few thick slices of crusty bread.

#16. Green Tahini Sauce

green tahini sauce recipe

Try this Green Tahini Sauce recipe on grilled corn, chicken or fish. It also makes an incredible Mediterranean salad dressing. This tahini sauce recipe pairs with the Grilled Corn with Green Tahini Sauce.

#15. Olive Oil French Fries

Olive Oil French Fries

These french fries pair amazingly with so many Mediterranean diet recipes but I have a favorite meal. Make your favorite baked, steamed, or roasted fish, preferably whole, and pair it with boiled greens with lemon and olive oil (aka Horta) and these french fries. This is a classic combo that is a perfect summer meal, however, you can eat it year round because these ingredients are always available. For me though, I imagine myself at a seaside taverna eating this meal with a glass of white wine, and an amazing view of the turquoise Aegean sea.

#14. Greek White Bean Soup with Orange Slices and Olive Oil

Mediterranean Diet Recipes: White Bean Soup Fasolada

White Bean Soup (Fasolada) is one of the national foods of Greece. Greeks grow up eating this dish and there are so many reasons why!

#13. Lebanese Hummus

Mediterranean Diet Recipes: Lebanese Hummus

If you’re bringing this hummus to a guests house, impress them by garnishing with a drizzle of extra virgin olive oil, a dusting of paprika, and a sprinkle of pine nuts. They will be impressed with the presentation as well as the amazing Mediterranean flavors of this traditional Lebanese hummus.

#12. Tuscan White Bean and Sausage Soup

Tuscan White Bean and Sausage Soup

This Tuscan White Bean and sausage soup will make you feel like you are eating in a small restaurant in Italy. It is the perfect hearty soup for a wintry day. Most beans soups are full of nutrition and this one is no exception: fiber from the beans and kale; vitamins A, K and C from the Kale; protein from the beans and sausage and healthy fat from the extra virgin olive oil.

#11. Pasta Alla Puttanesca with Canned Tuna

Pasta alla Puttanesca with Canned Tuna (Italy)

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!

#10. Mediterranean Fish Stew

Mediterranean Fish Stew (30 minute recipe)

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.

#9. Creamy Greek Salad Dressing

Creamy Greek Feta Dressing

Make this delicious creamy greek salad dressing in 10 minutes. Pairs perfectly with your favorite greek salad recipe.

#8. Grilled Turmeric Chicken

Grilled Turmeric Chicken

This easy grilled chicken recipe involves marinating boneless skinless chicken thighs in a simple marinade with turmeric that creates a bright beautiful color and wonderful taste!

#7. Authentic Greek Salad

A quintessential Mediterranean Living recipe, this simple and delicious Authentic Greek Salad will transport you to the Mediterranean with its fresh and healthy flavors.

#6. Baked Zucchini Noodles

Zucchini Noodles Baked in Olive Oil (Low Carb Pasta)

The recipe is super simple.  Zucchini noodles, olive oil, salt and pepper.  Bake at 400 degrees for 10 minutes and then use the zucchini just like you would if it were pasta.

#5. Greek Briam (Baked Summer Vegetables)

Greek Briam (Baked Summer Vegetables)

Delight in these roasted summer vegetables from Greece. Greek Briam is an amazingly simple dish that encapsulates the essence of the authentic Mediterranean Diet.

#4. Traditional “Greek Restaurant” Salad Dressing

Traditional “Greek Restaurant” Salad Dressing

This Mediterranean salad dressing is a traditional Greek restaurant salad dressing. You can use this on more than just a Greek salad! Marinate your favorite meat for grilling too!

#3. Sheet Pan Chicken Thighs with Peppers and Onions

Sheet Pan Chicken Thighs with Peppers and Onions

Think of sausage with peppers and onions, but with chicken thighs instead of sausage, and all of it baked together on a sheet pan for pure ease. Sheet pan meals are becoming more and more popular because you can have a well-rounded meal without dirtying a bunch of pots and pans. I love the presentation of serving it right off of the sheet pan, and it makes clean up easy as well.

#2. Melt in Your Mouth Grilled Eggplant

Grilled Eggplant with Balsamic Marinade

Our number #2 recipe for the year! This grilled eggplant truly melts in your mouth. Simple yet decadent – eggplant marinated in balsamic, olive oil, herbs & garlic and then grilled to perfection.

#1. Greek Potato Salad

Greek Potato Salad Recipe Photo

Here it is! Our #1 Top Mediterranean Diet recipe of 2022! Greek Potato Salad by Koula Barydakis, co-author of “Foods of Crete: Traditional Recipes from the Healthiest People in the World”. Try this Greek potato salad (patatosalata) that is full of Mediterranean flavors like feta, lemon and olive oil.


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“This program is a way of life, one which I have adopted successfully, and more importantly one which I have sustained for over one year now. My weight remains steady at 160 pounds (down from 216). My energy levels rival that of someone 20 years younger than me (I’m now 57), enabling me to exercise in any way that I desire, from lifting weights to intense cardio sessions.”
— Michael Little

“After completing my 10-week program, I had a regularly-scheduled appointment with my doctor. Because my cholesterol has always been above the normal range (229 last year) I requested that she test it again this year. I’m happy to report that my total cholesterol dropped to 169, which is in the normal range, and all my other numbers improved as well.”
— Claire C.

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Foods of Crete Cookbook

"The scientifically acclaimed “Mediterranean Diet” is presented at its best here, with the liberal use of olive oil and plenty of vegetable and fish dishes in addition to mezedes (appetizers), meat dishes, desserts, and pretty much every Cretan dish you can think of." - Mary

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