Nutrition & Recipes

Our 20+ Most Popular Mediterranean Diet Lunch Recipes

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On May 2, 2025
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Our 20+ Most Popular Mediterranean Diet Lunch Recipes

Enjoy a nourishing midday meal by making one of these tasty lunches! Each of these lunch recipes aligns with the Mediterranean diet, thanks to ingredients like whole fruits and veggies, legumes, healthy fats and lean proteins. The Mediterranean diet is known as one of the healthiest eating patterns, and can provide health benefits like supporting healthy blood sugar levels and cardiovascular health. Plus, these recipes are some of the most popular with EatingWell readers, so we’re sure there’s something you’ll love on this list. Whip up options like our Cucumber & Tomato Sandwich and our Sweet Potato-Black Bean Tostadas for a satisfying lunch.

Cucumber & Tomato Sandwich

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf


This herby sandwich is crisp and refreshing, thanks to fresh cucumbers and juicy tomatoes. Chives add a delicate onion flavor to the cream cheese, but dill or basil can be used in their place.

Chickpea & Sweet Potato Grain Bowls

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman


This nutrient-dense bowl is packed with fiber rich chickpeas and sweet potatoes. A base of sorghum, a gluten-free ancient grain, adds heartiness and a tangy yogurt-based drizzle offers a probiotic boost.

Marry Me Chicken Salad Sandwich

Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley


This sandwich takes the satisfying combination of creamy, savory and tangy flavors from the original dish and gives it the sandwich treatment. We add a handful of peppery arugula to give a vibrant bite to every mouthful, but you can use baby spinach in its place if you prefer.

Sweet Potato-Black Bean Tostadas

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley


These sweet potato tostadas pack in plenty of plant-based protein, combining hearty black beans and nutrient-packed sweet potatoes for a satisfying and flavorful meal.

Black Bean-Quinoa Bowl

Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco


This hearty grain bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with black beans, pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

High-Protein Veggie Sandwich

Ali Redmond


From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.

Turmeric Chicken & Avocado Wraps

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley


Turmeric adds a bright golden hue to these chicken wraps, while chickpeas add fiber and plant-based protein. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.

Stuffed Sweet Potato with Hummus Dressing

Ali Redmond


Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

Beet & White Bean Sandwiches

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel


These beet and white bean sandwiches have a vibrant, creamy filling. Pickling the beets in rice vinegar and thyme leads to a tangy, herb-infused flavor. Paired with alfalfa sprouts, red onion and your favorite bread, these sandwiches are a satisfying plant-based lunch.

Roasted Squash Hummus Bowls

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley


This hummus bowl offers the perfect balance of earthy, nutty and vibrant flavors. You’ll fill up with a healthy dose of legumes, dark leafy greens and roasted vegetables. Use classic hummus or experiment with different flavored varieties as the base for this delicious dish.

Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco


Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein.Whip up a batch and store them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.

Broccoli Melts

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless


Here, we combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food.

Tuna & Chickpea Salad Sandwich

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle


This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick.

Farro & White Bean Salad

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley


This colorful Mason jar salad layers together farro, bell pepper, beets and arugula. White beans add some plant-based protein to help you stay satisfied throughout the afternoon.

Cucumber-Avocado-Tomato Sandwich

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer


Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich.

Veggie Wraps

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek


These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, while hummus adds plant-based protein and keeps the wrap from getting dry.

Cauliflower Spanakopita Melt

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower


This dish blends the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.

Lemon & Turmeric Chicken Soup

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel


Turmeric, which is known for its anti-inflammatory properties, gives the soup its vibrant yellow hue. We love tender-crisp baby kale, but chopped kale or baby spinach can be used in its place.

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.

No-Cook White Bean & Spinach Caprese Salad

This easy salad features the classic combination of juicy tomatoes, creamy mozzarella, fragrant basil and tangy balsamic vinegar, but adds tender white beans and fresh baby spinach to the mix.

Salmon-Stuffed Avocados

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell


Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we use Greek-style yogurt to turn it into a salmon salad that we use to fill avocados. It’s an easy no-cook meal.

Ground Beef & Potatoes Skillet

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali


In this healthy one-pan meal, ground beef and potatoes are paired with colorful veggies, including kale, tomato and peppers. Everything is cooked in one skillet, which builds layers of flavor while also cutting back on the number of dishes.

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