Feel Amazing With These 5 Healthy & Tasty Mediterranean Diet Recipes

Last updated: January 30, 2026

Looking for some healthy Mediterranean diet recipe inspiration this summer? It’s hot where we are, but I’m certainly not complaining as I love the heat! Sometimes a lighter, easier meal is in order though.

Whether it’s hot in your part of the world, or you just want to eat a little healthier, or try new recipes, check these out. These all follow the Mediterranean diet, which at its core, promotes mostly fresh, healthy ingredients.

You’ll see us use olive oil in just about every recipe on this site, and if you want to know where to buy good quality olive oils where you live, we created a guide on the best Spanish olive oils to try and have included links to retailers in different countries and online shops where you can buy some.

1. Chilled Gazpacho Soup

This vegan chilled tomato soup recipe is synonymous with Spain and summer. It takes around 15 minutes to prepare and you have a healthy, delicious, refreshing snack or starter. Enjoy!

• Serves: Side for 6
• Ready in: 15 minutes (plus chilling time)
• Difficulty: Very easy

🎥 Recipe video: https://youtu.be/pV-ujzptQKo

✅ Go to the classic Gazpacho soup recipe

2. Baked Cod, Asparagus, Tomatoes, and Capers

This delightfully simple recipe is always tasty and has just 162 calories per serve, making it ideal for those looking to lose weight. If you can’t find asparagus, use green beans instead. You can pair this with some freshly steamed rice or Mediterranean yellow rice, a salad of your choice, fresh bread, or a combination.

• Serves: Main for 4
• Ready in: 45 minutes
• Difficulty: Easy

🎥 Recipe video: https://youtu.be/_sfAVzxv1Bc

✅ Go to the baked cod with asparagus and cherry tomatoes recipe

3. No-Mayo Spanish potato salad

Think you’re going to be missing the mayo in this potato salad? Think again. It’s ridiculously tasty thanks to the dressing which include cumin, smoked paprika, garlic, white wine vinegar, and more…

The best thing about this recipe is it uses just a few simple vegan-friendly ingredients. It contains no mayonnaise, and the recipe is healthier and lower in fat compared to the traditional Ensaladilla Rusa recipe (creamy potato salad). 

• Serves: Salad for 4
• Ready in: 30 minutes
• Difficulty: Easy

🎥 Recipe video: https://youtu.be/LtvyjWZqfZI

✅ Go to the no-mayo Spanish potato salad recipe

4. Spanish Pipirrana Summer Salad

This is a traditional Spanish summer salad that’s vegan and made with fresh ingredients and a cumin-infused olive oil dressing. Super healthy, it goes with most mains, is great at BBQs or for sharing as a side, or enjoy it as a light meal on its own. 

We’ve also got a Seafood Pipirrana recipe that is ideal during summer too! 

• Serves: Salad for 4
• Ready in: 10 minutes (plus chilling time)
• Difficulty: Easy

🎥 Recipe video: https://youtu.be/UYaBQN3r8M8

✅ Go to the Pipirrana summer salad recipe

5. Mediterranean Fish Stew (Zarzuela de Mariscos)

This Mediterranean fish stew will have you glowing from the inside out. With plenty of healthy ingredients and loads of spices, it’s equally delicious as it is nutritious.

• Serves: Main for 4
• Ready in: 45 minutes
• Difficulty: Easy

🎥 Recipe video: https://youtu.be/OzUYURfKwkU

✅ Go to the Mediterranean fish stew recipe

Conclusion- The Mediterranean Diet

As you’ve seen, the Mediterranean diet isn’t just a passing trend — it’s a delicious and sustainable way of eating that celebrates whole, fresh ingredients, bold flavors, and balanced nutrition. From refreshing gazpacho to hearty fish stew, these recipes prove that eating healthy doesn’t mean sacrificing taste.

Whether you’re new to this lifestyle or are a seasoned Mediterranean‑style cook, these dishes will help you feel nourished and inspired in the kitchen.

More About The Mediterranean Diet

• How the Mediterranean Diet Helps with Weight Loss
• Unlocking the Power of the Mediterranean Diet: Protein-Rich Foods & Recipes
• Mediterranean diet secrets: Feed the body, senses & mind

More Recipes From The Mediterranean Diet