16 Quick Mediterranean Lunches (Less Than 20 Minutes)

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Skip the boring sandwiches and dive into these fresh, flavorful Mediterranean lunches.

With simple ingredients and bold flavors, these quick recipes make it easy to enjoy a satisfying meal without spending hours in the kitchen.

All these recipes takes 20 minutes or less, so you can whip them up in no time.

Orzo Caprese Salad

Source: thehealthfulideas.com

This Orzo Caprese Salad offers a fresh twist on the classic Italian favorite. Juicy tomatoes, crisp cucumbers, and creamy mozzarella pearls are tossed with tender orzo and a simple balsamic vinaigrette.

Fresh basil brings a burst of flavor, while a drizzle of balsamic glaze ties everything together.

This light yet satisfying dish comes together in under 30 minutes, making it perfect for summer lunches, picnics, or as a side for grilled meats and seafood.

Greek Spinach Salad with Feta & Lemon Dressing

Source: sabrinacurrie.com

This Greek Spinach Salad is a bright and refreshing take on a traditional Greek salad. Fresh baby spinach is combined with juicy tomatoes, crisp cucumbers, sweet bell peppers, and red onions.

Briny Kalamata olives and creamy feta cheese add richness, while a zesty homemade lemon and red wine vinaigrette brings everything together.

It’s a versatile salad that works as a light side or can be turned into a full meal with added protein like chickpeas or grilled chicken. Ready in just 10 minutes, it’s a quick and flavorful option for any occasion.

Easy Greek Orzo Salad

Source: happykitchen.rocks

This Easy Greek Orzo Salad is a light, flavorful side dish packed with Mediterranean ingredients like cherry tomatoes, feta, olives, and sun-dried tomatoes.

Tossed with a simple olive oil and lemon dressing, it’s perfect for summer picnics, BBQs, and potlucks. The orzo pasta blends seamlessly with fresh arugula and herbs, making each bite fresh and satisfying.

This salad comes together in just 20 minutes and can be served as a side or a light lunch. Add chickpeas or grilled chicken for extra protein. Refrigerate leftovers for up to three days.

Moroccan Chickpea Stew

Source: thebellyrulesthemind.net

This Moroccan Chickpea Stew is a hearty, flavorful, and comforting vegan dish perfect for chilly nights. Packed with protein-rich chickpeas, carrots, and a rich tomato base, it’s infused with a homemade ras el hanout spice blend for authentic Moroccan flavor.

The combination of cumin, ginger, cinnamon, and nutmeg gives the stew its warm, aromatic depth. Ready in under 20 minutes in an Instant Pot, it’s ideal for busy weeknights.

Garnish with fresh cilantro and serve with naan, rice, or crusty bread for a satisfying, wholesome meal. Perfect for meal prep and freezer-friendly!

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Mediterranean Salmon Salad

Source: theroastedroot.net

This Mediterranean Salmon Salad is a creamy, protein-packed dish bursting with flavor. Made with canned wild-caught salmon, avocado, red onion, sun-dried tomatoes, and feta cheese, it’s tossed in a tangy Greek yogurt dressing with lemon juice, garlic powder, and dill.

Ready in just 5 minutes, this salad is perfect for a quick, energizing lunch or light dinner.

Enjoy it as is, serve it over greens, or make it into a sandwich. For meal prep, prepare the salad without avocado and add it fresh when serving. Healthy, low-carb, and absolutely delicious!

Chickpea Avocado Salad

Source: flavorfuleats.com

Fresh, light, and full of flavor, this Chickpea Avocado Salad combines tender chickpeas, crunchy red bell pepper, creamy avocado, zesty lime juice, and fresh cilantro for a healthy and satisfying dish.

Plant-based protein from chickpeas and healthy fats from avocado make it both nutritious and filling.

Enjoy it cold or at room temperature, and store leftovers in the fridge for up to 4 days.

Mediterranean Pita Nachos

Source: babaganosh.org

Mediterranean Pita Nachos are a fresh and flavorful twist on classic nachos.

Crispy pita chips are piled high with chickpeas, juicy cherry tomatoes, tangy feta cheese, olives, and red onion, then drizzled with a creamy hummus sauce.

Best served fresh to keep the chips crisp, but the hummus sauce and toppings can be prepped ahead for easy assembly.

Italian Chopped Salad

Source: theshortordercook.com

This Italian Chopped Salad is a crisp, colorful mix of fresh vegetables and savory ingredients, perfect for a light lunch, dinner, or side dish.

Romaine lettuce provides a crunchy base, while garbanzo beans add plant-based protein.

Juicy cherry tomatoes, marinated artichoke hearts, cucumbers, black olives, pepperoncini, and diced onion bring a mix of textures and bold flavors.

Tossed with a zesty vegan Italian dressing, this salad is bright, refreshing, and satisfying.

Get a Free 7 Day Mediterranean Diet Plan

• 20 tasty Mediterranean recipes

• Structured meal plan to follow

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Kickstart healthy eating habits with this delicious 7 day Mediterranean diet plan.

Citrus, Shrimp, and Quinoa Salad with Feta

Source: simplebites.net

This vibrant Citrus, Shrimp, and Quinoa Salad is a refreshing, protein-packed meal that’s perfect for lunch.

Juicy grapefruit and clementines pair beautifully with roasted shrimp, fluffy quinoa, and briny Kalamata olives.

Crumbled feta adds a creamy, tangy bite, while a hint of chipotle or smoked paprika gives the shrimp a subtle smoky kick. Finished with fresh lime slices, this salad is bright, flavorful, and satisfying.

Beet Salad with Feta

Source: karalydon.com

This Beet Salad with Feta is a fresh and flavorful dish combining tender roasted beets, creamy feta, crunchy toasted walnuts, and microgreens, all tossed in a tangy balsamic vinaigrette.

The earthy sweetness of the beets pairs beautifully with the saltiness of the feta and the nutty crunch of walnuts.

This vibrant salad is perfect for a light lunch or a colorful side dish. For extra convenience, use store-bought cooked beets.

Customize it with goat cheese or add citrus for a refreshing twist. Quick to prepare, this salad is as nourishing as it is delicious.

Mediterranean Tomato and Cucumber Salad

Source: dinnerin321.com

This Mediterranean Tomato and Cucumber Salad is a fresh, flavorful dish perfect for any occasion.

Juicy cherry tomatoes, crisp English cucumber, briny olives, and thinly sliced onions are tossed in a simple olive oil and red wine vinegar dressing, then topped with crumbled feta and parsley for extra depth.

It pairs beautifully with grilled meats or can stand alone as a light, healthy lunch. Letting it marinate enhances the flavors, making it even more delicious!

Get a Free 7 Day Mediterranean Diet Plan

• 20 tasty Mediterranean recipes

• Structured meal plan to follow

• Corresponding shopping list

Kickstart healthy eating habits with this delicious 7 day Mediterranean diet plan.

Easy Mediterranean Black Bean Salad with Garbanzo Beans

Source: simplifyingfamily.com

This Mediterranean Black Bean and Garbanzo Bean Salad is a vibrant, refreshing dish perfect for warm days or quick, healthy meals.

Packed with protein and fiber, it combines black beans, garbanzo beans, creamy avocado, crunchy red pepper, and red onion.

Fresh mint and parsley, along with a zesty lemon-garlic dressing, bring bright, bold flavors. Optional feta adds a creamy, salty touch.

Simple to prepare and even better after marinating, this salad is ideal for meal prep, picnics, or as a satisfying meatless meal.

Tuna and Egg Salad

Source: livinglou.com

This Tuna and Egg Salad is a protein-packed, quick, and satisfying meal perfect for lunch or dinner.

Combining flaky canned tuna and creamy hard-boiled eggs with crunchy celery and zesty red onion creates a flavorful and filling salad.

A tangy mix of mayonnaise and Dijon mustard ties everything together, while fresh parsley adds a hint of brightness.

Quick Beetroot Walnut Feta Salad

Source: scrummylane.com

This vibrant and flavorful salad brings together earthy cooked beets, creamy feta, crunchy walnuts, and juicy oranges, all tossed in a simple balsamic vinaigrette.

Fresh mint and peppery arugula add refreshing notes, making this salad both satisfying and refreshing.

Ready in just 15 minutes, it’s perfect as a light lunch.

Mediterranean Chicken Wraps

Source: theforkedspoon.com

These quick and healthy wraps combine tender chicken, creamy hummus, tangy feta, and fresh veggies like tomatoes, cucumbers, and lettuce.

Tossed with red wine vinegar and olive oil, they’re perfect for a flavorful lunch or easy dinner.

Wrap them in pita, flatbread, or tortillas for a satisfying meal ready in under 15 minutes.

Mediterranean Salad

Source: soupaddict.com

This Mediterranean Salad is a vibrant, refreshing dish that celebrates the best of summer produce.

Chopped cherry tomatoes, bell peppers, cucumbers, olives, and fresh herbs are tossed in a tangy vinaigrette for a crisp, flavorful salad.

Optional crumbled feta adds a creamy, salty finish.

This easy, no-lettuce salad pairs beautifully with grilled meats or crusty bread for a simple, satisfying meal.

Get a Free 7 Day Mediterranean Diet Plan

• 20 tasty Mediterranean recipes

• Structured meal plan to follow

• Corresponding shopping list

Kickstart healthy eating habits with this delicious 7 day Mediterranean diet plan.