Craving the vibrant flavors of the Mediterranean diet but want to keep things light, healthy, and quick? Look no further! This collection of Mediterranean Diet Air Fryer Recipes brings you the best of both worlds, allowing you to savor the rich tastes of the Mediterranean while embracing the convenience and health benefits of air frying. Whether you’re a seasoned chef or just starting your culinary journey, these recipes are sure to delight your taste buds and nourish your body.
What is the Mediterranean Diet?
The Mediterranean diet is based on the cuisines of cultures around the Mediterranean Sea. It's a lifestyle that embraces vibrant foods rich in vegetables, fruits, legumes, lean proteins, and healthy fats. This approach emphasizes fresh, easy, and wholesome ingredients, connecting us with our natural environment and allowing us to enjoy the simple things in life.
Core Principles of the Mediterranean Diet:
- Load up on veggies and fruits: These form the basis of the diet.
- Opt for more fish and lighter meat: Fresh fish provides healthy omega-3 fatty acids, while chicken is rich in protein.
- Embrace legumes and grains: These plant-based options are full of fiber and protein.
- Savor every minute of it: Slow down and enjoy time with friends and family at the dinner table.
Why Use an Air Fryer?
Air fryers offer a healthier alternative to deep frying, using hot air circulation to cook food with minimal oil. This results in crispy, delicious dishes with significantly less fat. They are also incredibly convenient, cooking food quickly and efficiently.
Must-Try Mediterranean Air Fryer Recipes
Here are some delicious and easy Mediterranean diet recipes you can make in your air fryer:
Air Fryer Greek Chicken and Vegetables
When a Greek salad meets a warm grain bowl (minus the grain), you get Air Fryer Greek Chicken! It’s quick, fresh, filling, and protein-packed-just the kind of weeknight dinner I love to eat on repeat. Chicken breasts marinated in Greek vinaigrette and air fried until crisp yet tender are hard to resist!
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Ingredients You’ll Need:
- Chicken breasts
- Zucchini
- Red onion
- Grape tomatoes
- Chickpeas
- Olives
- Feta cheese
- Fresh dill
- Greek vinaigrette
Instructions:
- Marinate the chicken in Greek vinaigrette for up to 5 hours.
- Air fry Greek chicken and vegetables in a single layer at 400°F for 10 minutes.
- Cook in batches to ensure the chicken gets crispy, allowing space for the hot air to circulate.
Tips and Variations:
- Substitute vegetables like yellow squash, or white or yellow onions, depending on what’s available.
- This dish is packed with protein and fiber, making it a filling meal on its own.
- Store leftovers in an airtight container in the refrigerator for up to 5 days. Thaw the chicken in the fridge overnight, and microwave it until warm.
Air Fryer Mediterranean Vegetables
This delicious combo of zucchini, squash, cherry tomatoes, and onion takes just 20 minutes. Some veggie combinations are simply meant to be, and this is definitely one of them! These air fried Mediterranean Veggies make the perfect summer side dish!
Ingredients:
- Zucchini
- Cherry tomatoes
- Red onion
- Bell pepper (any color)
- Olive oil
- Dried oregano
- Smoked paprika
- Salt
- Black pepper
Instructions:
- Wash and prep the veggies: Chop the zucchini and squash into thick quarter moons, roughly chop the onions into wide half moon slices. (No need to cut the tomatoes!)
- Add all of the veggies to a bowl and add the oil and seasonings.
- Mix until all of the veggies are evenly coated.
- Transfer the veggies to the air fryer and cook for 16 to 20 minutes, stopping halfway and ¾ of the way to shake the basket and move things around as needed.
Tips and Variations:
- Customize this recipe by adding eggplant and/or mushrooms.
- Serve with crumbled feta cheese and fresh herbs (like parsley or basil).
- If you aren't a fan of red onion, leave it out.
- Store leftovers in the refrigerator in an airtight container for 2 days.
Air Fryer Pesto Salmon
This salmon is so easy to make!
Air Fryer Pesto Shrimp
This is a two-ingredient recipe that is so easy!
Air Fryer Flatbread Pizza
Flatbread pizza is a quick and easy snack or meal to make in the air fryer.
Air Fryer Parmesan Tomatoes
These air fryer tomatoes smell amazing in the air fryer! The parmesan gets perfectly melted on top.
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Air Fryer Broccolini
Broccolini is so delicious in the air fryer!
Air Fryer Tomatoes and Onions
These air fried tomatoes and onions are delicious and so easy to make.
Air Fryer Leeks
Air fried leeks are a delicious side dish or addition to pastas, salads, soups, or grain bowls.
More Mediterranean Diet Recipe Ideas
Beyond air fryer recipes, here are some other Mediterranean diet staples to incorporate into your meals:
Salads
- Caprese Salad: Ripe tomatoes and creamy mozzarella with fresh basil.
- Easy Cucumber Salad: With onion, dill, and vinegar.
- Nicoise Salad: A taste of the French Riviera.
- French Carrot Salad: Enjoy carrots with this bistro salad!
- Tuna, Cucumber, Mozzarella Salad: A simple, yet oh-so-delicious salad.
- Salmon Salad: Flaky salmon with celery, red onion, and radishes.
- Watermelon Salad with Feta and Cucumber: A refreshing, sweet twist.
- Mediterranean Chickpea Salad: Chickpeas, cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette.
Soups
- Greek Avgolemono Soup: Greek lemon chicken and rice soup.
- Chicken Soup: Comfort food in a bowl.
- Sweet Potato Soup: Rich, savory, and creamy.
Other Dishes
- Falafel: Chickpea balls, perfect with tahini sauce.
- Chicken Piccata: Chicken breasts simmered in a lemon butter sauce with capers.
- Best Hummus Recipe: A must-have for almost any meal.
- Greek Sheet Pan Chicken: Chicken thighs roasted with Mediterranean veggies.
- Baba Ganoush: Roasted eggplant dip.
- Green Shakshuka: A healthy green spin on the classic dish.
- Easy Oatmeal Recipe: A welcomed whole grain in the Mediterranean diet.
- Overnight Oats: Great to enjoy during the warmer months.
- Spring Vegetable Frittata: Loaded with spring greens.
- Falafel Flatbread: Blended chickpeas and herbs baked into a flatbread!
- Green Goddess Hummus: A classic hummus with fresh herbs and veggies.
- Kale Chips: A healthy way to satisfy cravings.
- Roasted Cauliflower with Za’atar: Spruce up cauliflower with Za’atar spice, sweet dates, and toasted pine nuts!
- Baked Sweet Potato: Great as a side dish.
- Rainbow Trout Almondine: A quick dinner!
- Poached Salmon: Simple poaching liquid infused with herbs, shallots and a splash of wine.
- Dijon Baked Salmon: An herby, dijon flavor.
- Tuna Salad: A classic comfort food for busy weeknights.
- Salmon Patties: A different way to enjoy salmon.
Tips for Making the Most of Your Mediterranean Air Fryer Journey
- Don't overcrowd the air fryer basket: Cook in batches to ensure even cooking and crispy results.
- Experiment with different vegetables and seasonings: The Mediterranean diet is all about fresh, seasonal ingredients, so feel free to get creative.
- Use high-quality olive oil: This is a staple of the Mediterranean diet and adds flavor and healthy fats.
- Embrace fresh herbs: Herbs like oregano, basil, dill, and parsley add a burst of flavor to your dishes.
- Enjoy with friends and family: The Mediterranean lifestyle is all about enjoying good food and good company.
Air Fryer Mediterranean-Style Chicken Bowl Recipe
This recipe combines the best of the Mediterranean diet with the convenience of air frying, resulting in a flavorful and healthy meal.
Read also: Delicious Mediterranean Recipes
Ingredients:
- 6 skinless and boneless chicken thighs (roughly 500g), halved
- 125g Greek-style yogurt plus extra to serve
- 2 tsp dried mint
- 2 garlic cloves grated
- 2 tsp turmeric
- 4 tbsp olive oil plus extra to serve
- 2 tsp ground coriander
- 2 red onions sliced
- 200g giant wholewheat couscous
- 1 cucumber roughly chopped
- 2 large tomatoes roughly chopped
- 10g dill finely chopped
- 1 tbsp white wine vinegar
- Salt and pepper to taste
Instructions:
- Marinate the Chicken: Put the chicken thighs in a large bowl with the yogurt, dried mint, grated garlic, 1 tsp turmeric, 2 tbsp olive oil, and 1 tsp ground coriander. Season well with salt and pepper, then mix thoroughly with your hands.
- Air Fry Chicken and Onions: Put the sliced red onions in the bowl or basket of your air fryer, drizzle with 1 tbsp oil, and sprinkle in the remaining 1 tsp turmeric, 1 tsp ground coriander, and salt and pepper. Toss to combine. Lay the marinated chicken on top, then air-fry at 190°C (375°F) for 20-25 minutes, turning the chicken halfway, until it’s cooked through.
- Prepare the Couscous: Meanwhile, prepare the couscous following the package instructions.
- Make the Salad: Mix the chopped cucumber, tomatoes, and dill with the white wine vinegar and some salt.
- Assemble the Bowls: Split the cooked chicken between four bowls. Mix the roasted onions with the couscous, 1 tbsp olive oil, and some salt and pepper. Divide the couscous mixture between the four bowls and add the cucumber salad. Serve with extra Greek yogurt, if desired.
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