10+ Mediterranean Diet Recipes for One Person: Easy and Delicious Ideas

Eating well is important, even when cooking for just yourself. The Mediterranean diet is a fantastic choice, offering a variety of fresh ingredients and flavorful recipes that suit solo meals perfectly. You can enjoy healthy, satisfying dishes that are easy to prepare and enjoyable to eat.

This diet focuses on whole foods, including vegetables, fruits, lean proteins, and healthy fats, making it both nutritious and delicious. In this article, you’ll discover simple Mediterranean diet recipes designed specifically for one person, giving you the confidence to create meals that nourish your body and delight your taste buds.

1) Grilled Chicken with Lemon and Herbs

Grilled chicken with lemon and herbs is a simple and tasty dish you can enjoy. The bright flavors of lemon and fresh herbs make it special. This recipe is quick, perfect for a healthy meal.

To start, marinate your chicken breasts in lemon juice, olive oil, garlic, and herbs like thyme or rosemary. Let it sit for at least 30 minutes to soak up the flavors.

Preheat your grill to medium-high heat, around 375°F (190°C). Cook the marinated chicken for about 6-7 minutes on each side. The chicken should be fully cooked with a nice char.

Ingredients

• 1 boneless, skinless chicken breast
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 garlic cloves, minced
• 1 teaspoon dried thyme or rosemary
• Salt and pepper to taste

Cooking Instructions

1. Mix olive oil, lemon juice, garlic, and herbs in a bowl.
2. Add chicken and coat it evenly. Marinate for 30 minutes.
3. Preheat grill to 375°F (190°C).
4. Grill chicken for 6-7 minutes per side.
5. Check that the chicken is cooked through before serving.

2) Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is a great choice for a healthy meal. It’s colorful, tasty, and packed with fresh ingredients. You’ll enjoy the crunch of bell peppers and cucumbers along with the richness of feta and olives.

To make this salad, start with cooked quinoa. Then, mix in chopped red bell pepper, cucumber, and chickpeas. Add some crumbled feta cheese and kalamata olives for flavor. A drizzle of olive oil and a squeeze of lemon juice bring everything together nicely.

Ingredients

• 1 cup cooked quinoa
• 1/2 red bell pepper, chopped
• 1/2 cucumber, chopped
• 1 cup chickpeas, drained
• 1/4 cup feta cheese, crumbled
• 1/4 cup kalamata olives, pitted and sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking Instructions

1. Cook the quinoa according to package instructions.
2. In a bowl, combine the chopped bell pepper, cucumber, and chickpeas.
3. Stir in the cooked quinoa, feta, and olives.
4. Drizzle with olive oil and lemon juice.
5. Season with salt and pepper, then toss gently to mix. Enjoy!

3) Spaghetti with Olive Oil, Garlic, and Spinach

This simple pasta dish is packed with flavor. You will enjoy the combination of olive oil, garlic, and fresh spinach. It’s an easy recipe perfect for one person.

Start by cooking spaghetti in salted water according to the package instructions. While it cooks, heat olive oil in a pan over medium heat. Add minced garlic and sauté until fragrant.

Next, add the spinach to the pan. Cook until the spinach wilts down. Drain the spaghetti and toss it in the pan with the garlic and spinach.

Season with salt, pepper, and a squeeze of lemon juice for brightness. Serve with grated Parmesan cheese if you like.

Ingredients

• 3 ounces spaghetti
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 cups fresh spinach
• Salt and pepper to taste
• Optional: Parmesan cheese, lemon juice

Cooking Instructions

1. Cook spaghetti in salted water until al dente.
2. Heat olive oil in a pan over medium heat.
3. Sauté minced garlic until fragrant.
4. Add spinach and cook until wilted.
5. Drain spaghetti and toss with garlic and spinach.
6. Season with salt, pepper, and lemon juice. Serve and enjoy!

4) Pan-seared Salmon with Dill

Pan-seared salmon with dill is a simple and delicious dish perfect for a quick meal. This recipe allows you to enjoy the rich flavors of the Mediterranean diet right at home.

Start by seasoning your salmon fillet with salt and pepper. Heat olive oil in a pan over medium heat, about 350°F (175°C). Once the oil is hot, carefully add the salmon to the pan skin-side down.

Cook for about 4-5 minutes. Flip the salmon and cook for another 4-5 minutes, or until cooked through. During the last minute, sprinkle fresh dill on top for added flavor.

Ingredients

• 1 salmon fillet
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh dill

Cooking Instructions

1. Season the salmon with salt and pepper.
2. Heat olive oil in a pan over medium heat (350°F / 175°C).
3. Add the salmon to the pan skin-side down.
4. Cook for 4-5 minutes.
5. Flip the salmon and cook for another 4-5 minutes.
6. Sprinkle fresh dill on top before serving.

5) Chickpea and Feta Stuffed Peppers

Chickpea and feta stuffed peppers are a tasty and healthy option for your Mediterranean diet. You can use bell peppers in various colors for a bright dish. The mix of chickpeas and feta adds protein and flavor.

To make them, start by cooking the quinoa or rice. Then, mix it with canned chickpeas, crumbled feta, diced tomatoes, and your favorite herbs. Stuff the mixture into halved bell peppers and place them in a baking dish.

Bake at 375°F (190°C) for about 25-30 minutes, until the peppers are tender. This dish is simple yet packed with nutrients and flavor!

Ingredients

• 2 bell peppers
• 1 cup cooked quinoa or rice
• 1 can chickpeas, drained and rinsed
• 1/2 cup feta cheese, crumbled
• 1/2 cup diced tomatoes
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook quinoa or rice according to package instructions.
3. In a bowl, combine quinoa or rice, chickpeas, feta, diced tomatoes, oregano, salt, and pepper.
4. Cut bell peppers in half and remove seeds.
5. Stuff each pepper half with the chickpea mixture.
6. Place peppers in a baking dish and cover with foil.
7. Bake for 25-30 minutes. Enjoy!

6) Lentil Soup with Lemon and Parsley

This lentil soup is a bright and hearty dish perfect for any meal. The combination of lemon, parsley, and spices makes it refreshing and comforting at the same time.

To start, gather your ingredients. Lentils are a great source of protein and fiber, making this soup both nutritious and satisfying.

Cooking this soup is simple. You’ll sauté onions and garlic in olive oil first. Then, add lentils, vegetable broth, and spices.

Once it simmers, finish with a good splash of lemon juice and fresh parsley. This adds a zesty flavor that really brightens the soup.

You can enjoy this soup alone or pair it with some crusty bread.

Ingredients

• 1 cup of lentils, rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 lemon, juiced
• 1/4 cup fresh parsley, chopped
• Olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add onions and garlic; sauté until soft.
3. Stir in lentils and vegetable broth.
4. Season with salt and pepper. Bring to a boil.
5. Lower the heat and let it simmer for about 25-30 minutes.
6. Before serving, stir in lemon juice and parsley. Enjoy!

7) Caprese Omelette

A Caprese omelette is a delicious way to enjoy the fresh flavors of the Mediterranean. This dish combines eggs with tomatoes, mozzarella, and basil for a tasty meal that’s perfect for breakfast or brunch.

You will start by whisking together eggs and a splash of milk. Add diced tomatoes, fresh mozzarella, and basil for a burst of flavor. Cooking it gently in olive oil will give you a lovely golden omelette.

You can easily customize this recipe to suit your taste. Add a pinch of salt and black pepper for extra seasoning. Enjoy your omelette with a side of whole-grain toast or a light salad.

Ingredients

• 2 large eggs
• 1 tablespoon milk
• 1/4 cup diced tomatoes
• 1/4 cup mozzarella cheese, diced
• Fresh basil leaves, chopped
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking Instructions

1. Whisk eggs and milk in a bowl.
2. Stir in tomatoes, mozzarella, and basil.
3. Heat olive oil in a skillet over medium heat (350°F or 180°C).
4. Pour the egg mixture into the skillet.
5. Cook until the edges are set, then fold.
6. Serve warm and enjoy!

8) Zucchini Noodles with Pesto

Zucchini noodles, or zoodles, are a great option for a quick and healthy meal. They are light, tasty, and very easy to make. Toss them with fresh basil pesto for a burst of flavor.

To start, spiralize your zucchini into noodle shapes. Then, mix these noodles with pesto, and add cherry tomatoes for extra color and taste. You can enjoy this dish warm or cold.

This recipe is perfect for a single serving. In just a few minutes, you have a fresh and satisfying meal that fits well into the Mediterranean diet.

Ingredients

• 1 medium zucchini
• 2 tablespoons basil pesto
• 1/2 cup cherry tomatoes, halved
• Salt and pepper to taste

Cooking Instructions

1. Spiralize the zucchini into noodles.
2. In a bowl, combine the zucchini noodles and basil pesto.
3. Add the cherry tomatoes and mix well.
4. Season with salt and pepper.
5. Serve immediately. Enjoy!

9) Balsamic Glazed Eggplant

Balsamic glazed eggplant is a tasty and healthy dish that’s easy to make. It’s perfect for a single serving and packed with flavor. The sweet and tangy balsamic vinegar enhances the eggplant’s natural taste.

To make this dish, you’ll start by slicing the eggplant. Then, toss it in olive oil, salt, and pepper. After that, drizzle some balsamic vinegar on top.

Roast the eggplant at 450°F (230°C) until it’s golden. This usually takes about 20 to 25 minutes. Enjoy it as a side or a main dish.

Ingredients

• 1 medium eggplant
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt, to taste
• Pepper, to taste

Cooking Instructions

1. Preheat the oven to 450°F (230°C).
2. Slice the eggplant into rounds or cubes.
3. In a bowl, toss the eggplant with olive oil, salt, and pepper.
4. Add balsamic vinegar and mix well.
5. Spread the eggplant on a baking sheet.
6. Roast for 20 to 25 minutes until golden brown.

10) Sardine and Tomato Toast

Sardine and tomato toast is a simple and tasty option for a quick meal. It’s nutritious and packed with flavor, making it a great choice for those following the Mediterranean diet.

To make this dish, start with crusty bread. Toast it until it’s golden brown and crispy.

Next, spread a bit of softened butter or olive oil on the toast. Add fresh slices of tomato on top, and then layer on your sardines.

You can finish it off by sprinkling some salt, pepper, and a squeeze of lemon juice for extra zest. Fresh herbs like parsley or dill also make a great touch.

Ingredients

• Crusty bread (1 slice)
• Olive oil or softened butter (to taste)
• Fresh tomato (1, sliced)
• Canned sardines (1 can)
• Salt and pepper (to taste)
• Lemon juice (optional)
• Fresh herbs (optional)

Cooking Instructions

1. Toast the slice of bread until golden brown.
2. Spread olive oil or butter on the toast.
3. Layer fresh tomato slices on the toast.
4. Top with sardines.
5. Season with salt, pepper, and lemon juice.
6. Add fresh herbs if desired.
7. Enjoy!