14 Mediterranean Recipes That Work For Meal Prep Or Dinner Parties

The Mediterranean diet isn’t just about eating well—it’s about savoring fresh, vibrant flavors that make every meal feel like a celebration. Whether you’re looking for easy, make-ahead dishes to streamline your weekly meals or impressive, crowd-pleasing recipes for your next dinner party, this collection has you covered. Think juicy lemon-herb grilled chicken, creamy hummus drizzled with olive oil, flaky spanakopita, and tender roasted vegetables kissed with garlic and oregano. These dishes are packed with wholesome ingredients, bold spices, and that irresistible Mediterranean charm that turns simple meals into something extraordinary.

Meal preppers will love how these recipes hold up beautifully in the fridge, their flavors deepening over time for quick, satisfying lunches and dinners. And if you’re hosting? These dishes shine just as brightly on a party spread, offering a mix of colorful mezze, hearty mains, and light, refreshing sides that’ll have guests reaching for seconds. From one-pan wonders to no-fuss appetizers, each recipe balances ease and elegance, proving that good food doesn’t have to be complicated—just delicious.

Lentil and Spinach Stew with Lemon

This lentil and spinach stew is a cozy dish that bursts with flavor and nutrition. The combination of tender lentils and fresh spinach creates a hearty base, while a squeeze of lemon adds a bright and zesty touch. It’s super simple to make, making it perfect for a weeknight dinner or to prep for a gathering with friends.

The stew is not only easy to whip up but also versatile. You can serve it as a main dish or as a side. Its warm, comforting nature and vibrant taste make it a crowd-pleaser at any dinner party. Plus, it keeps well in the fridge, which makes it great for meal prep!

Mediterranean Chickpea Salad with Olives

This Mediterranean Chickpea Salad is a burst of fresh flavors, perfect for any meal prep or dinner party. With its hearty chickpeas, crisp vegetables, and briny olives, this salad is both nutritious and satisfying. It’s simple to whip up, making it a go-to dish for quick lunches or impressive gatherings.

The combination of crunchy cucumbers, sweet tomatoes, and savory olives creates a delightful mix that dances on your palate. Plus, it can be made ahead of time, allowing the flavors to meld beautifully. Enjoy it on its own or as a side dish!

Ingredients

• 1 can chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 cup black olives, pitted and halved
• 1/4 cup red onion, finely chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red bell pepper, black olives, and red onion.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Let the salad sit for at least 15 minutes before serving to allow the flavors to meld.
5. Serve chilled or at room temperature.

Mediterranean Quinoa Salad with Feta

This Mediterranean quinoa salad is a light and refreshing dish that bursts with flavor. It’s a delightful combination of fluffy quinoa, tangy feta, and fresh vegetables, making it perfect for meal prep or as a side for dinner parties. Easy to make, this salad requires minimal cooking and can be enjoyed chilled or at room temperature.

The flavors of the Mediterranean shine through with each bite, thanks to the fresh herbs and vibrant ingredients. You’ll love how simple and satisfying it is!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/2 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat and simmer for 15 minutes or until the quinoa is fluffy and water is absorbed. Let it cool.
2. Mix the Vegetables: In a large bowl, combine cooled quinoa, cherry tomatoes, cucumber, red onion, parsley, and mint.
3. Add Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.
4. Top with Feta: Gently fold in crumbled feta cheese. Serve the salad immediately or chill in the fridge for an hour to meld the flavors.

Chicken Souvlaki Skewers with Tzatziki

Chicken souvlaki skewers are a delicious and satisfying dish perfect for any meal prep or dinner party. These tender, marinated chicken bites are grilled to perfection, delivering smoky flavors that pair wonderfully with a cool and creamy tzatziki sauce. Whether you’re looking to impress guests or just enjoy a simple weeknight dinner, this recipe is straightforward and tasty.

The marinade, made with lemon juice, garlic, and herbs, infuses the chicken with Mediterranean flavors, while the tzatziki sauce adds a refreshing touch. It’s a delightful combination that will surely be a hit at your table.

Ingredients

• 1.5 pounds chicken breast, cut into bite-sized pieces
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Skewers (wooden or metal)
• 1 cup Greek yogurt
• 1 cucumber, grated
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• Salt to taste

Instructions

1. Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add the chicken pieces and toss to coat. Cover and let it marinate in the refrigerator for at least 30 minutes.
2. Prepare the Tzatziki: In another bowl, combine Greek yogurt, grated cucumber, fresh dill, lemon juice, and salt. Mix well and refrigerate until serving.
3. Skewer the Chicken: Preheat the grill to medium-high heat. Thread the marinated chicken onto skewers, ensuring not to overcrowd them.
4. Grill the Skewers: Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks.
5. Serve: Remove the skewers from the grill and serve hot with tzatziki on the side for dipping.

Baked Falafel with Tahini Sauce

Baked falafel is a delicious and healthy twist on a classic Middle Eastern dish. These crispy chickpea balls are packed with flavor and are easy to whip up in your kitchen. The blend of spices, fresh herbs, and a touch of lemon creates a vibrant taste that’s sure to impress at any meal prep or dinner party.

The tahini sauce adds a creamy, nutty element that perfectly complements the falafel. Whether you’re serving them as an appetizer or a main course, they’re a hit with everyone. Plus, baking instead of frying makes them a lighter option without sacrificing flavor!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons flour
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, flour, spices, and baking powder. Pulse until the mixture is well combined but still slightly chunky.
3. Form the mixture into small balls and place them on the prepared baking sheet. Drizzle with olive oil.
4. Bake for 25-30 minutes, turning halfway through, until golden brown and crispy.
5. For the tahini sauce, whisk together tahini, lemon juice, garlic, water, and salt until smooth. Adjust the water for desired consistency.
6. Serve the baked falafel warm with tahini sauce and your choice of veggies.

Stuffed Bell Peppers with Couscous and Vegetables

Stuffed bell peppers are a delightful and colorful dish that combines the freshness of vegetables with the heartiness of couscous. This recipe is not only delicious but also simple to make, making it a great choice for both meal prep and dinner parties. Each bite offers a burst of flavor, with the peppers providing a sweet and slight crunch that complements the tender couscous.

Perfectly versatile, these stuffed peppers can be customized with your favorite veggies and spices, ensuring every batch is unique. Whether you’re serving them as a main dish or a side, they’re sure to impress your guests with their vibrant colors and satisfying taste.

Ingredients

• 4 large bell peppers (any color)
• 1 cup couscous
• 1 1/2 cups vegetable broth
• 1 cup diced tomatoes (canned or fresh)
• 1 zucchini, diced
• 1 small onion, finely chopped
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
2. In a medium saucepan, bring the vegetable broth to a boil. Stir in the couscous, cover, and remove from heat. Let it sit for about 5 minutes, then fluff with a fork.
3. In a skillet, heat a little oil over medium heat and sauté the onion and garlic until translucent. Add the diced zucchini and red bell pepper, cooking until soft. Stir in the diced tomatoes, oregano, cumin, salt, and pepper.
4. Combine the sautéed vegetables with the couscous. Carefully stuff the mixture into each bell pepper, packing it gently.
5. Cover the baking dish with foil and bake for 25-30 minutes. Remove the foil for the last 10 minutes to allow the tops to brown slightly.
6. Garnish with fresh parsley before serving.

Eggplant Moussaka with Layers of Flavor

Eggplant moussaka is a Mediterranean classic that beautifully combines layers of tender eggplant, rich meat sauce, and creamy béchamel. This dish is warm and hearty, offering a delightful mix of flavors and textures that make it a favorite at any gathering.

While it may take a little time to prepare, making moussaka is simple and rewarding. Perfect for meal prep or dinner parties, it can be made ahead of time and simply reheated when it’s time to eat, ensuring you spend more time with your guests and less in the kitchen.

Ingredients

• 2 large eggplants, sliced
• 1 lb ground beef or lamb
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon cinnamon
• 1 teaspoon oregano
• Salt and pepper to taste
• 2 cups béchamel sauce (store-bought or homemade)
• 1 cup grated cheese (like Parmesan or mozzarella)
• Olive oil for frying

Instructions

1. Prepare the Eggplant: Sprinkle salt over the eggplant slices and let them sit for about 30 minutes to draw out moisture. Rinse and pat dry.
2. Cook the Meat Sauce: In a large skillet, heat olive oil over medium heat. Add the onion and garlic, cooking until soft. Add the ground meat and cook until browned. Stir in the diced tomatoes, cinnamon, oregano, salt, and pepper. Simmer for about 15 minutes.
3. Fry the Eggplant: In a separate skillet, heat olive oil and fry the eggplant slices until golden brown on both sides. Drain on paper towels to remove excess oil.
4. Assemble the Moussaka: In a baking dish, layer half of the eggplant slices, followed by the meat sauce, and then the remaining eggplant. Top with the béchamel sauce and sprinkle the grated cheese over the top.
5. Bake: Preheat your oven to 350°F (175°C). Bake for about 45 minutes or until golden and bubbling. Allow to cool slightly before serving.

Shrimp Paella with Saffron and Peas

Shrimp Paella is a delightful twist on the traditional Spanish dish. It’s packed with flavor from saffron, which gives the rice a beautiful golden hue, and the addition of sweet peas brings a nice pop of color and freshness. This dish is not only vibrant but also incredibly satisfying, making it perfect for both meal prep and dinner parties.

Simple to make, this recipe is great for those who want something impressive without spending all day in the kitchen. The combination of shrimp and saffron creates a taste that transports you straight to the Mediterranean. Serve it up family-style for a beautiful table centerpiece, or portion it out for easy meals throughout the week.

Ingredients

• 1 lb shrimp, peeled and deveined
• 2 cups short-grain rice
• 1/2 teaspoon saffron threads
• 1 small onion, diced
• 2 garlic cloves, minced
• 4 cups chicken or vegetable broth
• 1 cup green peas (fresh or frozen)
• 1 bell pepper, diced
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat. Add diced onion and bell pepper, and sauté until soft, about 5 minutes.
2. Stir in minced garlic and smoked paprika, cooking for another minute until fragrant.
3. Add the rice to the skillet, stirring to coat with the oil and vegetables. Cook for 2-3 minutes.
4. Pour in the broth and add the saffron threads, stirring to combine. Bring to a simmer.
5. Reduce heat to low, cover, and cook for about 15 minutes, or until the rice is tender and the liquid is absorbed.
6. Stir in the shrimp and peas, cover again, and cook for an additional 5-7 minutes until the shrimp are opaque and cooked through.
7. Season with salt and pepper to taste, and fluff with a fork before serving.

Greek Spanakopita with Spinach and Feta

Greek Spanakopita is a delightful pastry filled with spinach and feta cheese, creating a perfect blend of flavors that dance on your taste buds. This dish is crisp on the outside and savory on the inside, making it a fantastic option for meal prep or a dinner party. It’s easier to make than you might think, and with a few simple ingredients, you can create a dish that impresses everyone.

Perfect as an appetizer or a main course, Spanakopita is rich in nutrients and flavor. The flaky phyllo dough wraps around the vibrant spinach and creamy feta, ensuring every bite is satisfying. Plus, it’s a great way to sneak in some greens!

Ingredients

• 1 package phyllo dough (thawed)
• 1 pound fresh spinach (washed and chopped)
• 1 cup crumbled feta cheese
• 1 medium onion (chopped)
• 2 cloves garlic (minced)
• 2 tablespoons olive oil
• 2 large eggs (beaten)
• Salt and pepper to taste
• 1/4 cup fresh parsley (optional, chopped)
• Butter (for brushing)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat. Add the onion and garlic, sautéing until they are soft.
3. Add the chopped spinach to the skillet, cooking until wilted. Season with salt and pepper.
4. In a large bowl, mix the spinach mixture with crumbled feta, beaten eggs, and parsley if using. Stir until well combined.
5. Lay one sheet of phyllo dough on a clean surface and brush it lightly with melted butter. Layer another sheet on top and repeat the process.
6. Place a few spoonfuls of the filling at one end of the phyllo. Fold over the edges and roll it up to form a triangle. Brush the top with butter.
7. Place the rolled Spanakopita on a baking sheet lined with parchment paper. Bake for 25-30 minutes, or until golden brown.
8. Allow to cool slightly before serving. Enjoy your delicious Spanakopita warm or at room temperature!

Lemon Herb Grilled Salmon with Asparagus

This Lemon Herb Grilled Salmon with Asparagus is a delightful dish that brings the best of Mediterranean flavors to your table. The salmon is marinated in fresh lemon juice and herbs, making it both zesty and aromatic. Paired with tender asparagus, this dish is not only healthy but also impressively easy to prepare, making it perfect for meal prep or your next dinner party.

The combination of tangy lemon and fragrant herbs elevates the rich taste of salmon, while the asparagus adds a crisp texture. It’s a simple recipe that packs a punch, ideal for both weeknight dinners and special occasions.

Ingredients

• 4 salmon fillets
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 bunch asparagus, trimmed
• Lemon wedges for serving

Instructions

1. Prepare the Marinade: In a small bowl, whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
2. Marinate the Salmon: Place the salmon fillets in a shallow dish and pour the marinade over them. Let marinate for at least 15 minutes.
3. Preheat the Grill: Heat your grill to medium-high. While it’s heating, toss the asparagus with a little olive oil, salt, and pepper.
4. Grill the Salmon: Place the salmon fillets on the grill skin-side down and cook for about 4-6 minutes per side, or until the salmon flakes easily with a fork.
5. Grill the Asparagus: During the last few minutes of grilling, add the asparagus to the grill. Cook for 3-4 minutes until tender and slightly charred.
6. Serve: Plate the salmon and asparagus, garnishing with lemon wedges for a fresh squeeze of citrus.

Spaghetti Aglio e Olio with Chili Flakes

Spaghetti Aglio e Olio is a classic Italian dish that highlights the beauty of simplicity. Made with just a few ingredients, this recipe packs a punch of flavor with garlic and chili flakes. It’s the perfect balance of spicy and savory, making it a favorite among pasta lovers.

Not only is this dish quick and easy to prepare, but it also delivers a satisfying meal that works well for both casual weeknights and elegant dinner parties. With just a handful of pantry staples, you can whip up a delightful plate of spaghetti that will impress your guests or make your weeknight dinner a little more special.

Ingredients

• 400g spaghetti
• 6 cloves garlic, thinly sliced
• 1/2 cup extra virgin olive oil
• 1 teaspoon red chili flakes (adjust to taste)
• Salt, to taste
• Fresh parsley, chopped, for garnish
• Grated Parmesan cheese, optional

Instructions

1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the spaghetti and cook according to package instructions until al dente. Reserve 1 cup of pasta water, then drain the spaghetti.
2. Prepare the Sauce: In a large skillet, heat the olive oil over medium heat. Add the sliced garlic and chili flakes, sautéing gently until the garlic is golden and fragrant (be careful not to burn it).
3. Combine: Add the drained pasta to the skillet, tossing it well to coat with the garlic and oil. If the pasta seems dry, add a bit of the reserved pasta water until you reach your desired consistency.
4. Season: Taste and adjust the seasoning with salt. Toss in the chopped parsley and serve immediately, topped with grated Parmesan cheese if desired.

Baklava Rolls with Honey and Nuts

Baklava rolls are a delightful twist on the classic baklava dessert. These sweet treats combine flaky layers of pastry with a rich filling of nuts and honey, creating a perfect balance of textures and flavors. They are not only delicious but also simple to make, making them ideal for meal prep or as a show-stopping addition to your dinner party.

The rolls are sweet and nutty, with a hint of warmth from spices, all drizzled with honey for that extra touch of sweetness. Each bite offers a satisfying crunch followed by a sweet, sticky finish. These baklava rolls are sure to impress your guests or satisfy your cravings!

Ingredients

• 1 package of phyllo dough (16 oz)
• 1 cup chopped walnuts or pistachios
• 1/2 cup granulated sugar
• 1 teaspoon ground cinnamon
• 1/2 cup unsalted butter, melted
• 1/2 cup honey
• 1/2 cup water
• 1 teaspoon vanilla extract

Instructions

1. Preheat the oven to 350°F (175°C). In a bowl, mix the chopped nuts, sugar, and cinnamon.
2. Lay one sheet of phyllo dough on a clean surface and brush it with melted butter. Place another sheet on top and repeat the process until you have 4-5 layers.
3. Spread a thin layer of the nut mixture along one edge of the phyllo sheets. Roll up tightly, starting from the edge with the filling, to form a log.
4. Place the rolled baklava on a baking sheet lined with parchment paper. Brush the top with more melted butter.
5. Bake for 25-30 minutes or until golden brown. While baking, prepare the syrup by combining honey, water, and vanilla in a saucepan. Bring to a boil and then simmer for 10 minutes.
6. Once the baklava rolls are out of the oven, immediately pour the syrup over them. Allow to cool before slicing and serving.

Caponata Siciliana with Eggplant and Capers

Caponata is a vibrant Sicilian dish that brings together the rich flavors of eggplant, capers, and a medley of vegetables. This sweet-and-sour relish is not only delicious but also quite simple to prepare, making it perfect for both meal prep and dinner parties. Its combination of fresh produce and bold seasonings creates a unique taste that’s sure to impress your guests.

The beauty of caponata lies in its versatility; it can be served warm, at room temperature, or even chilled. It pairs beautifully with crusty bread, serves as a side dish, or can be enjoyed as a light main course. Whether you’re hosting a gathering or just looking for a healthy option for your weekly meals, this dish fits the bill.

Ingredients

• 2 large eggplants, diced
• 1 cup diced tomatoes (fresh or canned)
• 1/2 cup green olives, pitted and chopped
• 1/4 cup capers, rinsed
• 1 onion, chopped
• 2 celery stalks, chopped
• 1/4 cup red wine vinegar
• 1/4 cup olive oil
• 2 tablespoons sugar
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Prepare the Eggplant: Sprinkle the diced eggplant with salt and let it sit in a colander for about 30 minutes to draw out moisture. Rinse and pat dry.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the onion and celery, cooking until softened. Then add the eggplant and cook until it’s golden and tender.
3. Add Tomatoes and Seasonings: Stir in the diced tomatoes, olives, capers, vinegar, and sugar. Season with salt and pepper, and let simmer for about 15-20 minutes.
4. Cool and Serve: Once cooked, let the caponata cool slightly before serving. Garnish with fresh basil leaves. Enjoy warm, at room temperature, or chilled.

Olive Oil and Herb Roasted Vegetables

Olive oil and herb roasted vegetables are a delicious and simple dish that perfectly captures the essence of Mediterranean cooking. The combination of fresh, colorful vegetables tossed with fragrant herbs and olive oil creates a dish that’s not only pleasing to the eye but also packed with flavor.

This recipe is easy to make and can be prepared in advance, making it perfect for meal prep or dinner parties. Just chop your favorite veggies, mix them with olive oil and herbs, and let the oven do the work. The result is a delightful side dish that complements any main course.

Ingredients

• 2 cups diced butternut squash
• 2 cups chopped zucchini
• 1 cup cherry tomatoes
• 1 cup diced potatoes
• 2 cups fresh spinach
• 1/4 cup olive oil
• 2 teaspoons dried oregano
• 2 teaspoons dried thyme
• Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, combine the butternut squash, zucchini, cherry tomatoes, and potatoes.
3. Drizzle with olive oil and sprinkle with oregano, thyme, salt, and pepper. Toss to coat the vegetables evenly.
4. Spread the vegetables out on a baking sheet in a single layer.
5. Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.
6. In the last 5 minutes of roasting, add the fresh spinach to the baking sheet and continue cooking until wilted.
7. Remove from the oven and serve warm.

Final Thoughts
Mediterranean cooking is all about simplicity, freshness, and big, satisfying flavors. Whether you’re stocking your fridge for the week or setting a table for friends, these 14 recipes bring the sun-drenched tastes of the Mediterranean straight to your kitchen. They’re flexible, flavorful, and designed to make every meal feel special—without the stress. So grab your olive oil, chop those herbs, and get ready to enjoy dishes that work as hard as you do, whether it’s a busy Tuesday or a festive gathering.