23 Mediterranean Diet Recipes That Support Healthy Aging

February 13, 2021

The Mediterranean diet is touted as the healthiest way of eating and can be especially beneficial as you get older. A new study found that a Mediterranean-style diet, especially eating more leafy greens and less red meat, was associated with better cognitive function and brain health in older adults. To stay more mentally sharp as you get older, try recipes like Mediterranean Lentil & Kale Salad and One-Pot Garlicky Shrimp & Spinach. Healthy aging has never tasted so good.

Start Slideshow

1 of 23

Mason Jar Power Salad with Chickpeas & Tuna

View Recipe this link opens in a new tab

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.

Advertisement
Advertisement

2 of 23

Salmon with Roasted Red Pepper Quinoa Salad

View Recipe this link opens in a new tab

This zesty quinoa salad is delicious all on its own, with some serious Mediterranean flair. Make a double batch for lunches later in the week.

3 of 23

Mediterranean Chickpea Quinoa Bowl

View Recipe this link opens in a new tab

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

Advertisement

4 of 23

Mediterranean Lentil & Kale Salad

View Recipe this link opens in a new tab

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.

5 of 23

Slow-Cooker Mediterranean Chicken & Orzo

View Recipe this link opens in a new tab

Perk up basic chicken breast and whole-wheat orzo with the vibrant flavors of the Mediterranean, like lemon and olives. This load-and-go recipe makes a complete and satisfying meal; just add a green salad.

6 of 23

Salmon & Asparagus with Lemon-Garlic Butter Sauce

View Recipe this link opens in a new tab

Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

Advertisement
Advertisement
Advertisement

7 of 23

Mediterranean Lettuce Wraps

View Recipe this link opens in a new tab

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.

8 of 23

Easy Italian Wedding Soup

View Recipe this link opens in a new tab

Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling.

9 of 23

Mediterranean Quinoa Salad

View Recipe this link opens in a new tab

This Mediterranean quinoa salad is chock-full of fresh veggies that marinate in a bright, fresh dressing. It's an easy vegetarian dinner recipe that can also be made ahead as a healthy lunch option.

Advertisement
Advertisement
Advertisement

10 of 23

One-Pot Garlicky Shrimp & Spinach

View Recipe this link opens in a new tab

Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

11 of 23

Spanakopita Stuffed Peppers

View Recipe this link opens in a new tab

These stuffed bell peppers have a filling inspired by the Greek spinach pie, spanakopita, but you don't have to worry about working with phyllo, so they're great for an easy vegetarian dinner.

12 of 23

Mediterranean Ravioli with Artichokes & Olives

View Recipe this link opens in a new tab

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).

Advertisement
Advertisement
Advertisement

13 of 23

Veggie & Hummus Sandwich

View Recipe this link opens in a new tab

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.

14 of 23

Warm Fava Bean & Escarole Salad (Scafata)

View Recipe this link opens in a new tab

This easy and beautiful vegetable salad recipe features favas, escarole and peas and is inspired by scafata, the healthy spring salad from Umbria, Italy.

15 of 23

Sweet Potato Carbonara with Kale

View Recipe this link opens in a new tab

In this healthy carbonara recipe, “spiralized” sweet potato noodles take the place of traditional pasta. Kale is added for fiber, flavor and crunch, but any dark leafy green, such as spinach, chard or collards, would also be a nice addition.

Advertisement
Advertisement
Advertisement

16 of 23

Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi

View Recipe this link opens in a new tab

In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from Mediterranean seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.

17 of 23

Farfalle with Tuna, Lemon, and Fennel

View Recipe this link opens in a new tab

This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

18 of 23

Fig & Goat Cheese Salad

View Recipe this link opens in a new tab

The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.

Advertisement
Advertisement
Advertisement

19 of 23

Hasselback Caprese Chicken

View Recipe this link opens in a new tab

Using the hasselback technique (cutting crosswise slits every half-inch along the chicken breast) cooks the chicken faster and ensures you get a burst of flavorful gooey filling with each bite. This quick one-pan high-protein and veggie-packed dinner is easy to make and the whole family will love it.

20 of 23

Cauliflower & Kale Frittata Cauliflower & Kale Frittata

View Recipe this link opens in a new tab

Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.

21 of 23

Lemon-Garlic Chicken Penne with Pesto and Spinach

View Recipe this link opens in a new tab

Fresh pesto brilliantly compliments the lemon and garlic flavors of this juicy chicken dinner.

Advertisement
Advertisement
Advertisement

22 of 23

Tortellini Primavera

View Recipe this link opens in a new tab

This creamy tortellini and vegetable pasta is a real crowd pleaser. To make it even quicker, use frozen chopped vegetables instead of fresh. Serve with: A green salad and whole-grain baguette.

23 of 23

Spinach Salad with Beets, Beans & Feta

View Recipe this link opens in a new tab

Salty feta, briny olives and earthy beets give a Greek feel to this vegetarian spinach dinner salad recipe. We prefer the taste and texture of freshly cooked white beans, but you can skip that step and use 2 cups rinsed canned white beans instead. If you have a special olive oil, now's the time to break it out.

Replay gallery

Share the Gallery

Up Next