The Mediterranean diet, celebrated for its emphasis on fresh, seasonal ingredients and communal feasting, offers a wealth of opportunities for delicious and healthy grilling. When we think of what defines Mediterranean recipes, the classic ingredients come to mind: olive oil, zesty sumac, feta cheese and tender lamb. There’s a focus on colorful vegetables such as eggplant, fresh herbs, lean proteins and seafood. For centuries, the Mediterranean Sea acted as a bustling trade route, bringing a colorful array of spices like cinnamon, saffron and paprika, along with grains from Northern Africa, the Middle East and Europe. Fresh, seasonal ingredients combined with a sunny climate play a major role in defining the Mediterranean diet. This article explores a variety of Mediterranean diet grill recipes, providing inspiration for creating satisfying and flavorful meals. It’s a way of life, more than a diet, one that’s been practiced in Mediterranean countries for thousands of years. And its health benefits have been exhorted since 2013 by the prestigious New England Journal of Medicine.
Embracing the Mediterranean Grilling Style
The Mediterranean grilling style emphasizes simplicity, highlighting the freshness and quality of ingredients. When I think of grilling in the Mediterranean, I can hear meat sizzling over hot charcoal with juices dripping onto the hot coals. I can smell the meat aromas mixed with herbs and citrus that characterize so many of the amazing marinades and sauces used in Mediterranean grilling recipes. Gas grills are hardly used. A lot of the home grills in the Mediterranean have slots for a rotisserie. This is because they rotisserie whole animals for special occasions. Many of the rotisseries are still turned by hand instead of by a small motor. Fresh herbs, onions, and garlic are other popular ways to compliment the freshness of the seafood itself.
Grilled Chicken Recipes
Grilled chicken is a versatile protein that readily absorbs Mediterranean flavors.
Mediterranean Grilled Chicken with Cucumber Feta Salad
This Mediterranean Grilled Chicken is a simple and delicious marinated chicken topped with a cucumber feta salad. The chicken marinade doubles as a dressing for the salad so you can work smarter not harder! Grilled chicken is on repeat in our house all summer but also throughout the rest of the year. A healthy dinner option with lots of veggies. We are always hearing how wonderful the mediterranean diet it. Easily pairs with so many other dishes. Yes, this is made with a salad, but there are plenty of other great side dish recipes to pair with this meal! The keys to delicious grilled lamb is 1) marinating the meat for up to 8 hours, 2) cutting the meat into small enough pieces for quick cooking and 3) creating just the right temperature (medium) on the grill so that the meat is juicy on the inside with just a hint of crispy on the outside.
To prepare this dish:
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- Make the Marinade: In a small bowl whisk together the marinade ingredients and scoop out 1/4 cup to baste chicken.
- Marinate: Pour remaining marinade over chicken in a plastic resealable bag. Squeeze the air out of bag and seal. Massage chicken with your hands and allow to marinate at room temperature for 30 minutes.
- Grill: Heat your grill (350°F) or grill pan over medium high heat. Spray with cooking spray and add chicken to cook.
- For entire breasts, grill 2 minutes then move a quarter turn to create crosshatch grill marks and grill 2 more minutes. Baste with reserved marinade. Turn over repeat grilling to create grill marks and baste again before taking out of pan.
- For really thick breasts: if sliced horizontally, cuts grilling time on each side down 2 minutes total SO 2 minutes each side, 4 minutes total time. Thighs 4 minutes each side. Allow to rest 5 minutes before cutting.
Greek Lemon Chicken
This grilled chicken recipe is so full of flavor! The lemon and oregano flavors shine in this simple dish. It pairs perfectly with roasted vegetables or a side salad.
Chicken Souvlaki
This is a favorite at our house, especially in summer. A quick trip to the market for a few ingredients results in gourmet-style Greek sandwiches that we often enjoy outdoors by the grill. Of course, a simple Greek salad on the side is a nice addition.
Orange Apricot Couscous Chicken
I love the bright flavors in this recipe. The orange juice, curry powder, feta and mint really jazz up the rest of the ingredients! Once the ingredients are assembled, this recipe comes together in no time. If you like, you can use large cubed peaches or nectarines instead of apricots.
Honey-Glazed Chicken Kabobs
This is my husband’s favorite "special day" meal. I serve it with rice pilaf, salad and grilled garlic bread.
Seafood Sensations on the Grill
Seafood, a cornerstone of the Mediterranean diet, shines when grilled, offering a healthy and flavorful option. Grilled seafood is a huge part of the Mediterranean diet as well. Grilled seafood is done simply with olive oil and lemon juice. Nothing better compliments the flavor of freshly caught and grilled seafood than a squeeze of fresh lemon juice. One of the most popular ways to eat fish is grilled whole, skin and head on, over hot charcoal and simply dressed in extra virgin olive oil and lemon.
Read also: Delicious Mediterranean Recipes
Grilled Salmon with Lemon
This grilled salmon with lemon is easy to toss together for a flavor-packed fish with a succulent, flaky texture.
Grilled Salmon in Foil
Steamed in its own juices, this grilled salmon in foil is incredibly tender. Curry adds a punch of flavor that’s perfectly balanced by onion and tomato.
Orange Marmalade Salmon
This moist, tender salmon takes just a handful of ingredients and is pretty enough to serve guests.
Grilled Tuna Steak
Grilled tuna steak recipes aren’t limited to restaurants. After enjoying yellowfin tuna in southwest Florida, I came up with this recipe so I could enjoy the flavor of my favorite fish at home.
Grilled Shrimp
These buttery grilled shrimp are so good you'll want to eat them all summer long!
Read also: Mediterranean Diet, Instant Pot Style
Lamb and Pork Delights from the Grill
While lamb is often associated with Mediterranean cuisine, pork and chicken are more commonly consumed due to their affordability. Lamb is grilled on special occasions in the Mediterranean, not eaten every day contrary to popular belief. Pork and chicken are the more common meats because they are much cheaper.
Lamb Kabobs
This colorful kabob wouldn’t be the same without its delicious herb marinade and tender-crisp vegetables. Together, they add delicious flavor and texture to the lamb pieces.
Greek Ouzo Pork Kabobs
Do dinner like the Mediterraneans with these delightfully different kabobs. The ouzo, an anise-flavored liqueur, and the tzatziki dipping sauce give you a real taste of the Greek islands.
Balsamic-Glazed Fig & Pork Tenderloin
I have a huge fig tree that produces an abundance of figs. One year I tried drying some and developed this sweet and smoky recipe as a result. Now it’s a regular at family gatherings.
Greek Pork Chops
My in-laws taught me a lot about cooking, so any time I come across a great new recipe, I enjoy making it for them. These bright, lemony chops quickly became a favorite.
Vegetarian Grilled Dishes
The Mediterranean diet emphasizes plant-based eating, making grilled vegetables a staple. Grilled bread is a very common site in the Mediterranean. Bread is eaten in large amounts in the Mediterranean diet and when people are grilling meat, seafood, veggies, etc., they like to drizzle some extra virgin olive oil and dried herbs on fresh bread and get some grill marks. They may rub some fresh garlic on the bread before grilling too.
Grilled Vegetable Platter
This recipe is the best of summer in one dish! These pretty veggies are perfect for entertaining. Grilling brings out their natural sweetness, and the easy marinade really perks up the flavor.
Grilled Zucchini
Wondering what to do with all your garden-grown zucchini in the summer? Give it a sizzle and a little heat with this healthy side. It’s also an easy recipe to double or triple for summer cookouts.
Grilled Eggplant with Fig, Feta and Walnuts
This recipe checks all the flavor boxes: sweet, savory, spicy and acidic. It can be a vegetarian Mediterranean main dish or side. Add a little prosciutto or a sprinkle of fresh parsley for even more flavor.
Spicy Grilled Eggplant
This side dish goes well with any meat you might also be grilling. Thanks to the Cajun seasoning, the zesty eggplant gets more attention than an ordinary veggie.
Salads with a Grilled Twist
Adding grilled elements to salads enhances their flavor and texture.
Summer Harvest Grilled Panzanella Salad
This colorful and healthy grilled panzanella salad is a delicious twist on the classic Italian dish that makes the most of simple, seasonal ingredients. It combines the smoky flavors of grilled summer vegetables- with juicy tomatoes, crusty bread and a zesty vinaigrette. Panzanella salad is best enjoyed after the bread has soaked up all the flavors and juices from the veggies and dressing.
Grilled Chicken Caesar Salad
Whenever we’re invited to potlucks, I’m always asked to bring a salad because people know it’s one of my specialties. This dish is especially good on summer days when it’s too hot to cook on the stove.
Steak Salad
My husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It’s irresistible!
Appetizers and Sides for the Grill
Grilled Herbed Olives
A few years ago, we hit the olive bar at our local grocery store and were amazed with the grilled olives. I never thought to grill olives before! Use whatever herbs you prefer. You could also use black olives or a combination of green and black.
Grilled Bruschetta
This is my go-to appetizer in the summer when tomatoes and basil are fresh from the garden. The balsamic glaze takes this bruschetta recipe over the top. I like to use a Tuscan herb- or basil-infused olive oil for this. But, it's great with just plain olive oil, too.
Marinades and Dressings: The Heart of Mediterranean Flavor
Marinades and dressings are crucial for infusing Mediterranean flavors into grilled dishes. I like to enjoy this recipe with a simple salad or over a bed of warm, fluffy rice. However, it goes well with almost anything! Salad dressings work great as marinades for meat. I love a yogurt-based dressing like the Balsamic Dill Yogurt Dressing. The yogurt helps to tenderize the meat. If you’re looking for some simple marinades for chicken, check out the 3 Mediterranean Chicken Marinades. There are two more yogurt-based marinades to choose from here.
Mediterranean Marinade
It takes just 15 minutes to whip up this zesty marinade. It’s a tangy combination of:
- Olive Oil - As the base of the marinade, it keeps the meat nice and moist and helps to evenly distribute all of the other seasonings.
- Lemon Juice - Working as both a tenderizing and flavoring agent, it’s no wonder why lemon and grilled meat go hand in hand.
- Garlic - Minced garlic will flavor the olive oil, and in turn flavor the meat.
- Mint - This sweetly cooling herb pairs with the lemon and actually enhances the savory qualities of the meat as well.
- Oregano - A bold herb with a pungent aroma, its unique and earthy flavor melds well with the mint, garlic, and lemon. Basil, thyme, or pre-mixed Italian seasoning could be used instead.
- Parsley - This herb is bright and aromatic, with bitter notes that pair well with the oregano and mint.
Tips for Successful Mediterranean Grilling
- Use Fresh, High-Quality Ingredients: A high-quality extra virgin olive oil is a must for all of these recipes. Fresh herbs are always preferred over dried unless the recipe specifies otherwise. Freshly squeezed lemon juice is a must, don’t bother with the stuff in the bottle.
- Marinate for Flavor: Marinating the meat for up to 8 hours, cutting the meat into small enough pieces for quick cooking and creating just the right temperature (medium) on the grill so that the meat is juicy on the inside with just a hint of crispy on the outside.
- Control the Heat: Grills and chicken size will vary-cook time is never a guarantee. You know your grill. Using a meat thermometer and keeping an eye on the chicken is what will ensure success.
- Don't Overcook: Use an instant read meat thermometer to make sure the chicken is not over cooked.
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