Make a Mediterranean diet-friendly lunch with these quick and easy recipes. Each recipe comes together in just 15 minutes or less, so you can get back to your home office in no time. These lunches are also full of fresh veggies and proteins like tuna and white beans. Recipes like White Bean & Veggie Salad and Salmon Pita Sandwich are healthy, flavorful and perfect for those following a Mediterranean diet.
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Mediterranean Lettuce Wraps
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A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly. Source: EatingWell.com, December 2018
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White Bean & Veggie Salad
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This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables. Source: EatingWell.com, August 2017
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Mediterranean Ravioli with Artichokes & Olives
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Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well). Source: EatingWell.com, June 2019
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Chicken & Apple Kale Wraps
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Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap. Source: EatingWell.com, April 2017
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Loaded Mediterranean Chicken-Quinoa Salad
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Turn simple precooked ingredients into a delicious one-dish meal, high in fiber and with plenty of protein to keep you feeling satisfied. Source: EatingWell.com, November 2017
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Mediterranean Bento Lunch
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Travel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch. Source: EatingWell.com, July 2017
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Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood. Source: EatingWell.com, August 2017
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Hummus & Greek Salad
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Tomatoes, cucumber, red onion and feta top arugula in this quick Greek salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch. Source: EatingWell Magazine, July/August 2017
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Salmon Pita Sandwich
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This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating. Source: EatingWell Magazine, September/October 2016
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Warm Fava Bean & Escarole Salad (Scafata)
This easy and beautiful vegetable salad recipe features favas, escarole and peas and is inspired by scafata, the healthy spring salad from Umbria, Italy. Source: EatingWell Magazine, March/April 2016
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Tabbouleh, Hummus & Pita Plate
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This Mediterranean-inspired vegan picnic dinner features traditional fare like tabbouleh, hummus, olives and fresh fruit and vegetables. It's perfect to pack and take along or even to serve as an easy, healthy meal at home. Source: EatingWell.com, May 2018
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Mediterranean Tuna-Spinach Salad
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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad. Source: EatingWell Magazine, March/April 2016
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Shrimp, Avocado & Feta Wrap
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This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying. Source: EatingWell Magazine, July/August 2018
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Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
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This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers. Source: EatingWell.com, August 2017
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Tomato-&-Avocado Cheese Sandwich
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Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear. Source: EatingWell.com, October 2017
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Tuna & White Bean Salad
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The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket. Source: EatingWell Magazine, March 1998
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Vegan Bistro Lunch Box
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Perfect to pack for lunch to take to work or for a picnic in the park, this vegan bistro box is filled with Mediterranean diet-inspired crunchy vegetables, pita bread, creamy hummus and olives. Source: EatingWell.com, May 2018
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Couscous & Chickpea Salad
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Cooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh. Source: EatingWell.com, March 2018
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White Bean Spread with Veggie Slaw
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Turn canned beans into a quick and healthy lunch with this easy gluten-free recipe. Use your favorite salad dressing, such as an Italian or French vinaigrette, as a convenient way to add flavor to the mashed beans. Top the gluten-free crackers and bean spread with any combination of shredded raw vegetables you have on hand. Source: EatingWell Magazine, May/June 2016
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Mason Jar Power Salad with Chickpeas & Tuna
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This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender. Source: EatingWell.com, March 2018
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Charcuterie Bistro Lunch Box
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Inpired by Starbucks' bistro boxes, this packable lunch is just like a personal-size cheese plate to take on-the-go. The healthy and easy snack-style meal is perfect to take for lunch at work or for a light picnic date night. Source: EatingWell.com, May 2018
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Mediterranean Lentil & Kale Salad
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The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette. To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own. Source: Diabetic Living Magazine
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White Bean & Avocado Sandwich
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White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day. Source: EatingWell Magazine, July/August 2019
Insights, advice, suggestions, feedback and comments from experts
I'm a passionate enthusiast of the Mediterranean diet, which is not only delicious but also renowned for its health benefits. I've extensively researched and experimented with Mediterranean cuisine, exploring its rich history, diverse ingredients, and the science behind its positive impact on health. My knowledge extends to the key components of the diet, such as the emphasis on fresh vegetables, lean proteins, whole grains, and healthy fats like olive oil. I've also delved into the cultural significance of Mediterranean meals and the various regional variations that contribute to its unique and vibrant flavors.
Mediterranean Diet-Friendly Lunch Recipes
This article features a collection of quick and easy recipes suitable for a Mediterranean diet. These recipes are designed to be prepared in 15 minutes or less and are packed with fresh veggies and proteins like tuna and white beans. Let's explore the concepts related to the recipes mentioned in the article:
White Bean & Veggie Salad
Description: This meatless main-dish salad combines creamy, satisfying white beans and avocado. It encourages mixing it up with different seasonal vegetables.
Salmon Pita Sandwich
Description: This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. It's recommended to keep the salmon salad separate and stuff the pita just before eating.
Mediterranean Lettuce Wraps
Description: A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. It's suggested to make these wraps ahead of time for a grab-and-go lunch or dinner.
Mediterranean Ravioli with Artichokes & Olives
Description: Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives, and toasty pine nuts help to build big flavor fast.
Chicken & Apple Kale Wraps
Description: Using kale leaves instead of bread to wrap the filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). It suggests trying cabbage for the wrap if lacinato (aka Tuscan) kale isn't available.
Loaded Mediterranean Chicken-Quinoa Salad
Description: This recipe turns simple precooked ingredients into a delicious one-dish meal, high in fiber and with plenty of protein to keep you feeling satisfied.
Mediterranean Bento Lunch
Description: This healthy bento box idea combines Greek salad, hummus, pita, and more for a satisfying work lunch, allowing you to travel to the Mediterranean over your lunch break.
Veggie & Hummus Sandwich
Description: This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. It encourages mixing it up with different flavors of hummus and different types of vegetables depending on your mood.
These recipes showcase the versatility and health benefits of Mediterranean cuisine, incorporating a variety of fresh ingredients and flavors to create satisfying and nutritious meals.
