Cheap and Easy Mediterranean Diet Recipes

This post will teach you how to Cheap and Easy Mediterranean Diet Recipes that are high in taste and health benefits without breaking the bank.

Rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats, the Mediterranean diet is well-known for its heart-healthy advantages.

It’s a wholesome and fulfilling diet that doesn’t have to break the bank!

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional eating patterns of countries like Greece, Italy, and Spain. It’s known for its emphasis on:

• Fresh vegetables and fruits (tomatoes, spinach, berries)
• Whole grains (quinoa, barley, brown rice)
• Healthy fats (olive oil, nuts)
• Lean proteins (fish, chicken, legumes)
• Herbs and spices (garlic, oregano, basil)

The Mediterranean diet has been linked to numerous health benefits, including reduced risks of heart disease, diabetes, and certain cancers.

Why Choose Cheap & Easy Mediterranean Diet Recipes?

Many people assume that the Mediterranean diet is expensive, but it’s actually quite affordable when you focus on seasonal ingredients and make the most of pantry staples. By using budget-friendly ingredients like beans, lentils, and whole grains, you can enjoy a Mediterranean diet without spending too much.

10 Cheap & Easy Mediterranean Diet Recipes

1. Mediterranean Chickpea Salad

Ingredients:

• 1 can of chickpeas (drained and rinsed)
• 1 cucumber, diced
• 1 tomato, diced
• 1/4 red onion, finely chopped
• 1/4 cup feta cheese (optional)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomato, onion, and feta cheese.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, and toss everything together. Enjoy!

Why It’s Cheap & Easy: Canned chickpeas and vegetables are affordable, and you can easily make a large batch.

2. Mediterranean Hummus and Veggie Wrap

Ingredients:

• Whole wheat tortilla or pita bread
• 1/4 cup hummus
• 1/2 cucumber, sliced
• 1/2 bell pepper, sliced
• Fresh spinach or arugula
• 1 tbsp olive oil

Instructions:

1. Spread hummus on the tortilla or pita.
2. Layer with veggies and spinach.
3. Drizzle with olive oil and wrap tightly.

Why It’s Cheap & Easy: This recipe uses low-cost, fresh ingredients, and you can enjoy it for lunch or dinner in minutes.

3. Greek-Style Pasta Salad

Ingredients:

• 8 oz whole wheat pasta
• 1/2 cup cherry tomatoes, halved
• 1/4 cup olives, sliced
• 1/4 cup cucumber, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/4 cup feta cheese (optional)
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to the package instructions.
2. In a large bowl, combine pasta with vegetables, olives, and feta.
3. Drizzle with olive oil and lemon juice, then season with salt and pepper.

Why It’s Cheap & Easy: Whole wheat pasta is an affordable pantry staple, and this recipe can be customized with any fresh veggies you have on hand.

4. Lentil Soup

Ingredients:

• 1 cup dried lentils
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 tsp cumin (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onions, carrots, celery, and garlic. Sauté until softened.
3. Add lentils, broth, and cumin (if using), and bring to a boil.
4. Reduce heat and simmer for 30-40 minutes or until lentils are tender.

Why It’s Cheap & Easy: Lentils are inexpensive, and this soup can be made in large batches to feed multiple people.

5. Mediterranean Stuffed Peppers

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa or brown rice
• 1 can diced tomatoes
• 1/4 cup olives, chopped
• 1/4 cup feta cheese (optional)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Mix cooked quinoa or rice with diced tomatoes, olives, and feta.
3. Stuff the peppers with the mixture and place them in a baking dish.
4. Drizzle with olive oil, cover with foil, and bake for 25-30 minutes.

Why It’s Cheap & Easy: This recipe is flexible—use leftover grains and vegetables to save money.

6. Easy Mediterranean Baked Fish

Ingredients:

• 2 fish fillets (tilapia, cod, or another affordable fish)
• 1 lemon, sliced
• 2 tbsp olive oil
• 1 tbsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the fish fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil, sprinkle with oregano, and top with lemon slices.
4. Bake for 12-15 minutes or until the fish is cooked through.

Why It’s Cheap & Easy: Fish like tilapia is often affordable and easy to cook in just a few minutes.

7. Simple Mediterranean Couscous

Ingredients:

• 1 cup couscous
• 1 tbsp olive oil
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup olives, sliced
• 1/4 cup feta cheese (optional)
• 2 tbsp fresh parsley, chopped

Instructions:

1. Cook the couscous according to the package instructions.
2. Stir in the sun-dried tomatoes, olives, and feta cheese.
3. Drizzle with olive oil, sprinkle with parsley, and toss to combine.

Why It’s Cheap & Easy: Couscous is inexpensive, and this dish comes together quickly for a flavorful side.

8. Mediterranean Veggie Stir-Fry

Ingredients:

• 1 zucchini, sliced
• 1 eggplant, diced
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add the vegetables and sauté until tender, about 10-12 minutes.
3. Sprinkle with oregano, salt, and pepper, then serve.

Why It’s Cheap & Easy: This stir-fry uses affordable vegetables and olive oil for a quick, healthy meal.

9. Mediterranean Frittata

Ingredients:

• 6 eggs
• 1 cup spinach, chopped
• 1/4 cup feta cheese (optional)
• 1/4 cup olives, chopped
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Whisk eggs in a bowl and stir in spinach, feta, and olives.
3. Pour into a greased oven-safe skillet and bake for 15-20 minutes.

Why It’s Cheap & Easy: Eggs are an affordable source of protein, and this recipe is perfect for breakfast, lunch, or dinner.

10. Mediterranean Grilled Veggie Sandwich

Ingredients:

• Whole-grain bread
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 eggplant, sliced
• 2 tbsp hummus
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Grill the sliced veggies with olive oil, salt, and pepper until tender.
2. Spread hummus on the bread, then layer the grilled vegetables inside.
3. Assemble the sandwich and serve.

Why It’s Cheap & Easy: Grilled veggies and hummus are inexpensive and packed with flavor, making this a great sandwich option.

Conclusion:

In addition to being reasonably priced, these quick and simple Mediterranean diet meals are nutrient-dense and promote a healthy way of living. These recipes provide a range of options that are easy to make without sacrificing flavor, whether you’re searching for a light lunch, filling dinner, or snack.

The Mediterranean diet is affordable if you concentrate on pantry basics like beans, grains, and seasonal vegetables. Have fun in the kitchen!