Discover Irresistible Budget-Friendly Mediterranean Diet Dinners Your Family Will Love!

The Mediterranean diet is widely recognized as one of the healthiest eating patterns. It's not just healthy but also budget-friendly, making it an excellent choice for families. Mediterranean diet recipes often include whole plant-based foods like vegetables, fruits, whole grains, legumes, nuts, and seeds, which tend to be inexpensive. While recipes including fish and seafood can be pricier, other proteins like poultry, eggs, and dairy are typically eaten in moderation, keeping costs down.

Why Choose Mediterranean Diet Dinner Recipes?

Inexpensive Mediterranean meals are easier to make than you might realize. Following the highly-rated Mediterranean diet doesn't have to be a chore. The simple Mediterranean recipes are not only low cost but also delicious. Mediterranean meals are a logical choice.

Budget-Friendly Mediterranean Dinner Ideas

Here are some popular Mediterranean-inspired recipes that are healthy, delicious, and easy on the wallet:

Chicken with Tomatoes, Olives, and Herbs

This colorful combination is deliciously simple and budget-friendly. It showcases a vibrant mix of chicken, tomatoes, olives, and herbs.

Chickpea and Feta Quesadillas

Nothing says “Mediterranean diet” like chickpeas and feta. These two ingredients take center stage in this easy-to-make quesadilla that’s bursting with bright, hearty flavor.

Bow-Tie Pasta with Beans, Tomatoes, and Olives

If you’re looking for budget-friendly Mediterranean meals, pasta is a logical choice. This quick and easy dish combines elegant bow-tie pasta with beans, tomatoes, green beans, and olives in a light sauce made from white wine and basil.

Garbanzo Bean Salad

This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! 2 cups: 268 calories, 16g fat (3g saturated fat), 8mg cholesterol, 586mg sodium, 24g carbohydrate (4g sugars, 7g fiber), 9g protein.

Baked Cod with Bacon and Tomato

Let's face it, everything really is better with bacon. Fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. 1 fillet with 1/4 cup tomato mixture and 1 tablespoon bacon: 178 calories, 6g fat (2g saturated fat), 64mg cholesterol, 485mg sodium, 5g carbohydrate (4g sugars, 1g fiber), 26g protein.

Salmon with Garlicky Beans and Spinach

This salmon with garlicky beans and spinach won him over at first bite. 1 fillet with 1/2 cup spinach mixture : 317 calories, 17g fat (3g saturated fat), 57mg cholesterol, 577mg sodium, 16g carbohydrate (0 sugars, 5g fiber), 24g protein.

Chicken with Goat Cheese Skillet

My husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! 1-1/2 cups chicken mixture: 251 calories, 11g fat (3g saturated fat), 74mg cholesterol, 447mg sodium, 8g carbohydrate (5g sugars, 3g fiber), 29g protein.

Read also: Delicious Mediterranean Recipes

Lemony Salmon with Basil

At our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. 1 salmon fillet: 294 calories, 18g fat (3g saturated fat), 85mg cholesterol, 381mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 29g protein.

Tilapia with Ginger and Lemon

This super tilapia with ginger and lemon takes dinner over the top with minimal prep. Grilling the fish in foil is about as easy as it gets. 1 serving: 270 calories, 9g fat (2g saturated fat), 83mg cholesterol, 443mg sodium, 15g carbohydrate (6g sugars, 3g fiber), 35g protein.

Baked Fish with Garlic and Lemon

This baked fish recipe has been a fan favorite for a long time! It’s ready in just over 15 minutes and it’s all about the garlic and lemon sauce.

One-Skillet Lemon Herb Chicken and Veggies

This one-skillet meal is juicy, tender, and bursting with flavor from a tangy marinade of Dijon mustard, garlic, honey, and fresh parsley.

More Mediterranean Diet Recipes

Whether you want to follow the Mediterranean Diet or you simply love the bright flavors of Mediterranean food, there is something for everyone on this list of Mediterranean recipes-from protein-rich breakfasts to delicious Mediterranean dinners, soups, salads, breads, and even a little dessert!

Breakfast Ideas

Breakfast can be fast and flavorful. Here are some favorites from the past year, but trust me there are more where that came from. These egg muffins are inspired by the savory Greek phyllo pie spanakopita-with spinach, feta, parsley, and mint. A classic North African dish hailing from Tunisia, shakshuka is simply sunny-side-up eggs braised in a chunky tomato sauce with bell peppers and onions. Use fresh tomatoes when in season, but feel free to make it with canned chopped tomatoes during the winter months. This is not your typical diner hash! My twist on the American classic loads sweet potatoes with so much flavor thanks to aromatic za’atar and warming Mediterranean spices, along with chickpeas and bell pepper for added texture and flavor. The easiest way to make eggs! Simply bake them in the oven with fresh herbs and tangy feta cheese. Start your day with this hearty and colorful casserole made with eggs, quinoa, cottage cheese, and a variety of nutrient-rich veggies.

Dinner Recipes

What’s for dinner? A question that’s on everyone’s mind, but can be difficult to answer. Not to worry! I have you covered with a handful of easy and delicious ideas-some traditional and some modern, but all with bold Mediterranean flavors!

Sheet Pan Lemon Herb Chicken and Veggies: This sheet pan dinner puts a delicious and nutritious meal on your table with just about 10 minutes of hands-on time. As a bonus, the marinade doubles as a lemony salad dressing! Make yourself extra to toss with a simple arugula avocado salad while the chicken roasts.
Perfect Whole Roasted Fish: Perfect whole roasted fish you can make in just 20 minutes! It’s even better finished Greek-style with my lemony, garlicky ladolemono sauce.
Greek Lamb Roast: This easy recipe shows you how to make fall-apart-tender Greek lamb roast to feed a crowd.
Baked Chicken Thighs with Middle Eastern Spices: A bold blend of warming Middle Eastern spices loads these chicken thighs with so much flavor! And they’re simply baked in the oven until perfectly juicy and tender.
Chicken Shawarma: This recipe is consistently loved by The Mediterranean Dish community and my friends and family. Make a shawarma feast and serve with pita bread, tahini sauce or tzatziki sauce, and cucumber tomato salad. To take it to the next level, try deliciously smoky spit-roasted Grilled Chicken Shawarma.
Falafel Bowls: Dinner bowls can be given the perfect Mediterranean twist. You can make falafel the traditional way, in the air fryer, or baked. Add them to a bowl with your favorite dip (I like hummus) and a salad. And to jazz it up even more, raid your fridge for some pickles and olives too!
Pesto Gnocchi: This easy pesto recipe combines pan-seared gnocchi with fresh veggies and garlicky basil pesto.
Mediterranean Paella: A famous rice dish from Spain, paella always feels like a party, but this version is easy enough to make on a weeknight. Juicy chicken thighs, chicken stock, smoked paprika, and saffron give short-grain rice incredible flavor.
Spinach Pasta: There’s even more spinach than there is pasta by weight in this fresh and vibrant recipe! The earthy za’atar, refreshing lemon, and fresh parsley pair beautifully with tender greens and garlicky olive oil sauce, while a hint of red pepper flakes adds just the right amount of heat. Finished with plenty of Parmesan, it’s nutty, tangy, and so satisfying.
Mediterranean Fish Skillet: I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. 1 serving: 203 calories, 4g fat (1g saturated fat), 83mg cholesterol, 522mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 34g protein.
Fish with Berry Sauce: My garden is often my cooking inspiration. Because I have a large berry patch, I especially enjoy using just-picked berries in savory dishes to add natural sweetness and sometimes a bit of tart. 1 fillet with 1/2 cup berry mixture: 303 calories, 16g fat (3g saturated fat), 85mg cholesterol, 510mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 30g protein.
Pork Chops with Spinach: My family enjoys cooking easy and delicious meals. This pork chop recipe is also inexpensive, which makes cooking easier for everyone. Keep an eye on the spinach-it cooks fast! 1 pork chop with 1/2 cup spinach: 310 calories, 17g fat (5g saturated fat), 98mg cholesterol, 607mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 36g protein.
Mahi Mahi Skillet: Cooking mahi mahi with a mix of vegetables may seem complex, but I developed this skillet recipe to bring out the wow factor without the hassle and fuss. 1 serving: 307 calories, 12g fat (2g saturated fat), 124mg cholesterol, 606mg sodium, 15g carbohydrate (9g sugars, 3g fiber), 35g protein.
One-Skillet Chicken and Veggies: This quick skillet recipe is a healthy all-in-one meal. I just add a tossed salad for a menu the entire family loves. 1 serving: 345 calories, 17g fat (3g saturated fat), 76mg cholesterol, 636mg sodium, 22g carbohydrate (1g sugars, 5g fiber), 26g protein.
Lemony Salmon: As a military spouse living overseas, I got the chance to try many styles of cooking. Here’s a Mediterranean-inspired recipe that we still love today. 1 fillet with toppings: 246 calories, 12g fat (2g saturated fat), 68mg cholesterol, 706mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 29g protein.
Five-Ingredient Salmon: This is my "go to" recipe for quick dinners, family or guests. It's colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! 1 fillet with 3/4 cup tomato mixture: 318 calories, 16g fat (3g saturated fat), 73mg cholesterol, 674mg sodium, 12g carbohydrate (4g sugars, 2g fiber), 28g protein.
Scallops with Oranges and Lemon: My husband and I like to eat seafood at least once a week. Oranges and lemon juice give scallops a refreshing burst of flavor. 1 serving (calculated without rice or pasta): 240 calories, 8g fat (1g saturated fat), 37mg cholesterol, 482mg sodium, 23g carbohydrate (14g sugars, 4g fiber), 21g protein.
Cod with Artichoke Hearts: Cod is a fabulous break from really rich dishes that take so long to prepare. I like to serve this dish over a bed of greens, pasta or quinoa. A squeeze of lemon gives it another layer of freshness. 1 fillet with 1/3 cup artichoke mixture: 231 calories, 8g fat (1g saturated fat), 65mg cholesterol, 665mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 29g protein.
Lemon-Pepper Salmon en Papillote: I feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It’s the first French recipe I learned, and the delightful little packages are family-friendly. 1 serving: 400 calories, 23g fat (4g saturated fat), 103mg cholesterol, 261mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 36g protein.

Soups and Stews

When it comes to a cozy bowl of comfort look no further than the Mediterranean.

Provençal Stew: In this easy recipe, I adapted the famous slow-simmered Provençal stew to fit a busy weeknight! I keep all the flavor and veggie-packed goodness but it’s ready in 45 minutes or so. And it just gets better the next day!
Mediterranean White Chicken Chili: I was inspired to create this Mediterranean twist on a white chicken chili for my second cookbook The Mediterranean Dish: Simply Dinner. My version has the cannelini beans, chicken, and corn you might expect, but big, bold Mediterranean flavor from Cherrmoula, a lemony North-African herb sauce, drizzled on top.
Italian Chicken Noodle Soup: Nonnas call this chicken noodle soup “Italian penicillin,” and for good reason! Loaded with veggies, tiny pasta, delicate chicken broth, and parmesan cheese, this comforting soup is meant to warm the belly and ward off a winter cold. But it’s just as welcome when you’re feeling good, and loved by adults and children alike. And it takes just one pot and 30 minutes! Homemade chicken stock is a special treat, but a store-bought version works well too.
Cioppino: Cioppino, pronounced chuh-pee-no, is an intensely satisfying seafood stew containing a wonderful jumble of texture and flavor including clams, mussels, white fish, and shrimp, cooked in a bold tomato-fennel broth.
Red Lentil Soup: Super-healthy red lentils break down completely as they cook in a tomato-based broth, giving this Greek soup a velvety texture. Onions, garlic, and carrots give the soup a savory foundation while cumin, oregano, and rosemary layer in flavor.

Salads and Vegetable Sides

Probably one of the biggest things about eating the Mediterranean way that I love is the inclusion of big salads and vegetable sides in every meal!

Chickpea Salad: This simple chickpea salad recipe is packed with fresh herbs, juicy grape tomatoes, velvety roasted red peppers, crisp cucumber, and creamy avocado.
Quinoa Salad: Quinoa, a high in protein seed that cooks as fast as rice, serves as the foundation for this lemony chopped vegetable salad. Scallions, peppers, and cucumber give it great crunch, and Greek kalamata olives and feta add wonderful savoriness. It’s a great make-ahead option as the leftovers last for a week in the fridge.
Shirazi Salad: The base of this salad is tomatoes and cucumbers, dressed up with parsley and red onion. Finish it with some good extra virgin olive oil (I often use our Greek Early Harvest EVOO), lemon juice, and a dash of salt, pepper, and sumac! Enjoy on its own, serve over fish, tuck it into shawarma add it to your favorite grain bowl.
Tabouli Salad: The quintessential Middle Eastern salad starring parsley, bulgur, and tomatoes. Personally, I like adding cucumbers for some crunch. You’ll need fine bulgur wheat for this recipe, but if you are looking for a gluten-free option, try quinoa or make a cauliflower tabouli.
Greek Salad: Big hunks of feta cheese make this simple salad such a show-stopper. But it’s what’s hiding beneath them that keeps me coming back for more! Crunchy raw cucumbers, juicy tomatoes, bell peppers, and red onion bring so much vibrant flavor and freshness.
Watermelon Salad: Another classic salad with bright Mediterranean flavors. Cubes of watermelon and cucumber, tossed in a simple honey and citrus dressing and finished with fresh herbs and feta. Save this for your mid-summer cooking! Everyone will love it.
Grilled Peach Salad: This hearty salad was created when I needed to clear out some leftovers from the fridge-and it became an instant hit! The grilled peaches are the ultimate "tastes like summer" salad booster. 1 serving: 218 calories, 11g fat (3g saturated fat), 20mg cholesterol, 530mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 7g protein.
Summer Vegetable Salad: This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. 1 serving: 371 calories, 22g fat (3g saturated fat), 138mg cholesterol, 450mg sodium, 25g carbohydrate (8g sugars, 5g fiber), 23g protein.
Greek Orzo Salad: I’m always changing this salad up. Here I used tomato, zucchini and olives for a Greek-inspired salad. Try adding a few more favorite fresh veggies you know your family will love. 1 cup: 310 calories, 11g fat (3g saturated fat), 8mg cholesterol, 353mg sodium, 42g carbohydrate (3g sugars, 6g fiber), 11g protein.

Shareable Sides and Small Plates

Shareable sides and small plates are commonly enjoyed in many Mediterranean countries to round out, start or complete a meal and they include some of my favorite recipes.

Hummus: Think of hummus as another base recipe in your Mediterranean Diet toolbox. Keep it simple and use it as a dip with pita chips and vegetables or use it to make layered hummus with spiced meat, top it with Middle Eastern meatballs, or use it as a protein-packed spread for wraps or breakfast toast.
Ezme Salad (Turkish Tomato and Pepper Dip): Hailing from southern Turkey, Ezme means “crushed” in Turkish, named after the way vegetables are finely chopped to make this versatile spread. Fresh tomatoes, onions, peppers and herbs marry with rich Pepper Paste and tomato paste, and tangy lemon juice.
Pickled Vegetables: These crisp Italian pickles are surprisingly easy to make and so handy to keep at the ready in your fridge! Mix into antipasto salad, add to your cheese board or sandwiches, serve as a refreshing side to roasted meat-the list goes on!
Spaghetti Sauce: Spaghetti sauce is so easy to make using a few staple ingredients you may already have on hand!
No-Knead Bread: No knead bread has been around for a while now, and once you try it I’m certain homemade bread will be on the weekly rotation. Once you master this crispy on the outside, chewy on the inside Italian bread you’ll make it on repeat! This recipe comes with all the tips and tricks you need, plus, you’ll love the big flavors from rosemary and roasted garlic!
Pita Bread: If you don’t have a Middle Eastern bakery near you, then you should for sure try making your own perfect, pillowy pita bread! This is an easy recipe that takes a few ingredients you probably already have. And you can make pita bread in the oven or a skillet.

Desserts

Everyone enjoys a treat from time to time and desserts are a welcome part of a balanced lifestyle. We lean toward desserts made with olive oil and less sugar, but all of the flavor, color, and beauty you can handle!

Greek Yogurt Loaf Cake: A lovely dessert or an indulgent snack paired with a cup of floral green tea, this simple loaf cake made with Greek yogurt and buttery olive oil has just a hint of vanilla flavor. It makes it a great canvas for using up some leftover fruit salad.
Baklava: I am forever and always a baklava fan, but it turns out, many of our readers are too! Without fail every year, thousands of people will make this nutty baklava recipe with perfectly honeyed layers of phyllo. Best part? Baklava is a great make-ahead dessert because it’s even better the next day.
Olive Oil Cake: Originally published in The Mediterranean Dish Cookbook, this one is the top dessert of the year! There is no cake as moist as an olive oil cake, in my humble opinion. But that’s not all…this cake is laced with a little cardamom and a good bit of orange! Serve it with tea or your favorite hot drink.
Persian Love Cake: Persian love cake is a moist and light cake flavored with citrus, cardamom, cinnamon, and rosewater. Finished with a tart lemon glaze and a final sprinkle of rose petals and crushed pistachios. While technically not in the Mediterranean many Persian recipes share flavors with neighboring Mediterranean countries.

Tips for Kid-Friendly Mediterranean Dinners

Feeding kids can be one of the great joys-and challenges-of parenting. As a parent of a 6-year-old daughter, I’ve learned that helping children eat well is less about force and more about example, creativity, and consistency. That’s where the Mediterranean diet and it’s kid friendly recipes comes in. My goal is to blend some practical parenting tips with the Mediterranean diet philosophy and give you kid friendly recipes that our daughter and other kids love.

If you want your child to eat a healthy diet, you need to eat that way too. There’s no hiding when it comes to what our kids observe.
Don’t assume your child won’t like something just because it seems too “grown-up.” Our daughter has gone through phases-she has tried and loved artichokes and olives and even enjoys sauerkraut now.
We have a simple rule: if there’s a new food on the plate, our daughter takes at least one bite before saying “no thank you.” It helps build familiarity and eventually leads to acceptance-even for things like sautéed greens or arugula (yes, she eats arugula!).
Bitter vegetables like arugula are incredibly healthy, especially for the gut microbiome.
A healthy gut starts with variety. Try to serve at least 20-30 different fruits and vegetables each week.
Sometimes vegetables need to be hidden in plain sight. I often sauté onions, spinach, and peppers, then puree them and add to tomato sauce for pasta.
Pureed vegetable soups and fruit-packed smoothies are nutrient powerhouses and often win over kids.
To meet her sweet tooth earlier in the day, we bake banana nut muffins with a few chocolate chips.
Out of sight, out of mind. We don’t keep ice cream or highly processed treats in the house.
If she says she’s full-even if it seems like she barely ate-we let her stop.

The Mediterranean diet is based on whole, unprocessed foods: fruits, vegetables, whole grains, legumes, fish, olive oil, and modest amounts of dairy and meat. It’s rich in healthy fats and packed with fiber and antioxidants. Getting kids to eat healthy doesn’t happen overnight-but with patience, creativity, and a Mediterranean mindset, it can become second nature. Start with small changes, get kids involved, and most importantly, make it fun.

Kid-Friendly Mediterranean Recipes

"Red Pasta": In our house this dish is “red pasta.” Sweet tomato passata simmers with garlic and basil, hugging each strand of spaghetti. Nutrition note: Whole-wheat noodles add fiber.
Tomato Pesto Pasta: Classic comfort meets herb garden. Sauté garlic and sun-dried tomatoes, add ripe tomatoes and finish with an oregano pesto swirl.
Black Bean Stew: A Budget hero. Black beans simmer with cumin and chili powder. A lime squeeze brightens everything. Batch strategy: Cool, flatten in freezer bags and freeze.
Cauliflower Soup: Cauliflower and potato puree into a silky base. Sesame oil and black sesame oil adds nuttiness. Texture swap: If your child prefers chunky soups, reserve a small handful of steamed cauliflower florets and diced potatoes before blending.

Weekly Meal Plan Ideas

Here are the links to the above meal plan items that have recipes. We had these Mango & Black Bean Tacos one night, which come from my cookbook “The Mediterranean Diet Made Easy“. They are easy, fresh and budget friendly!

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