23 Mediterranean Diet Recipes That Support Healthy Aging (2024)

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.

01of 23

Mason Jar Power Salad with Chickpeas & Tuna

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (1)

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.

02of 23

Salmon with Roasted Red Pepper Quinoa Salad

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (2)

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.

03of 23

Mediterranean Chickpea Quinoa Bowl

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (3)

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.

04of 23

Mediterranean Lentil & Kale Salad

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (4)

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.

05of 23

Slow-Cooker Mediterranean Chicken & Orzo

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (5)

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.

06of 23

Salmon & Asparagus with Lemon-Garlic Butter Sauce

View Recipe

Mediterranean Lettuce Wraps

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (7)

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.

08of 23

Easy Italian Wedding Soup

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (8)

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.

09of 23

Mediterranean Quinoa Salad

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (9)

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.

10of 23

One-Pot Garlicky Shrimp & Spinach

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (10)

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.

11of 23

Spanakopita Stuffed Peppers

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (11)

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.

12of 23

Mediterranean Ravioli with Artichokes & Olives

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (12)

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).

13of 23

Veggie & Hummus Sandwich

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (13)

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.

14of 23

Warm Fava Bean & Escarole Salad (Scafata)

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (14)

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

15of 23

Sweet Potato Carbonara with Kale

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (15)

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.

16of 23

Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (16)

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.

17of 23

Farfalle with Tuna, Lemon, and Fennel

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (17)

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

18of 23

Fig & Goat Cheese Salad

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (18)

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.

19of 23

Hasselback Caprese Chicken

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (19)

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.

20of 23

Cauliflower & Kale Frittata Cauliflower & Kale Frittata

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (20)

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.

21of 23

Lemon-Garlic Chicken Penne with Pesto and Spinach

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (21)

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

22of 23

Tortellini Primavera

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (22)

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.

23of 23

Spinach Salad with Beets, Beans & Feta

View Recipe

23 Mediterranean Diet Recipes That Support Healthy Aging (23)

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.