40 Fall Mediterranean Diet Recipes: Gluten-Free & High-Protein

ByDIYer

As the leaves turn golden and the air grows crisp, our bodies naturally crave warm, nourishing meals. The Mediterranean diet, celebrated for its heart-healthy benefits and vibrant flavors, is perfectly suited for the autumn season. This article offers a collection of 40 delicious and satisfying fall recipes that are not only inspired by Mediterranean traditions but are also gluten-free and packed with high-quality protein. From hearty stews and colorful salads to flavorful seafood and vegetarian dishes, these recipes will help you embrace the best of fall produce while supporting your health and wellness goals.

The Magic of the Mediterranean Diet in Autumn

The Mediterranean diet is more than just a way of eating; it’s a lifestyle that emphasizes whole foods, healthy fats, and mindful meals. During the fall, this approach to eating can be particularly beneficial. Autumn’s harvest of root vegetables, leafy greens, and seasonal fruits provides a rich source of vitamins, minerals, and antioxidants that can boost your immune system and provide sustained energy. By focusing on high-protein, gluten-free ingredients, these recipes are designed to keep you feeling full, satisfied, and energized throughout the day.

In this collection, you’ll discover how to transform fall’s bounty into delicious and nutritious meals. We’ll explore the key principles of the Mediterranean diet and how to adapt them for the autumn season. You’ll find recipes that are easy to prepare, perfect for meal prepping, and suitable for a variety of dietary needs. Whether you’re looking for a cozy weeknight dinner, a healthy lunch option, or a show-stopping dish for a special occasion, this collection has something for everyone.

Warming Soups & Stews

1. Mediterranean Chickpea Soup with Vegetables

This hearty and flavorful soup is a perfect way to warm up on a chilly fall evening. Packed with protein-rich chickpeas and a variety of autumn vegetables, it’s a complete and satisfying meal in a bowl.

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Servings: 4
  • Protein per serving: Approx. 20g

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp smoked paprika
  • 1 (28-ounce) can crushed tomatoes
  • 4 cups vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1 cup chopped kale
  • Salt and freshly ground black pepper to taste
  • Fresh parsley, chopped, for garnish

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
  2. Add the garlic, oregano, and smoked paprika and cook for another minute until fragrant.
  3. Stir in the crushed tomatoes and vegetable broth. Bring to a simmer and cook for 15 minutes.
  4. Add the chickpeas and kale and cook for another 5-7 minutes, or until the kale is wilted.
  5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

2. Greek Chickpea Soup with Spinach and Lemon

This light yet satisfying soup is a classic Greek dish that’s both healthy and delicious. The combination of spinach, lemon, and fresh herbs gives it a bright, refreshing flavor.

  • Prep time: 10 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 18g

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 6 cups vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1/2 cup gluten-free orzo or other small pasta
  • 5 ounces fresh spinach
  • 1/4 cup fresh lemon juice
  • 2 tbsp chopped fresh dill
  • Salt and freshly ground black pepper to taste

Instructions:

  1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
  2. Add the garlic and cook for another minute until fragrant.
  3. Pour in the vegetable broth and bring to a boil. Add the chickpeas and gluten-free orzo and cook according to package directions.
  4. Stir in the spinach and cook until wilted, about 2-3 minutes.
  5. Remove from heat and stir in the lemon juice and fresh dill. Season with salt and pepper to taste. Serve immediately.

3. Mediterranean Lentil Soup with Kale

A classic Mediterranean staple, this lentil soup is a nutritional powerhouse. It’s packed with fiber, protein, and a variety of vitamins and minerals, making it a perfect choice for a healthy and filling meal.

  • Prep time: 15 minutes
  • Cook time: 40 minutes
  • Servings: 6
  • Protein per serving: Approx. 22g

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1 (28-ounce) can diced tomatoes
  • 8 cups vegetable broth
  • 1 1/2 cups brown or green lentils, rinsed
  • 1 bunch kale, stems removed and leaves chopped
  • Salt and freshly ground black pepper to taste
  • Lemon wedges, for serving

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 7-10 minutes.
  2. Add the garlic, cumin, and coriander and cook for another minute until fragrant.
  3. Stir in the diced tomatoes and vegetable broth. Bring to a simmer.
  4. Add the lentils, reduce heat, and let it simmer for 30-35 minutes, or until the lentils are tender.
  5. Stir in the kale and cook for another 5 minutes, or until wilted.
  6. Season with salt and pepper to taste. Serve hot with a squeeze of fresh lemon juice.

4. Red Lentil Stew with Fall Vegetables

This vibrant and flavorful stew is a celebration of fall’s bounty. The combination of red lentils, sweet potatoes, and warm spices creates a comforting and nourishing dish that’s perfect for a cozy night in.

  • Prep time: 20 minutes
  • Cook time: 35 minutes
  • Servings: 6
  • Protein per serving: Approx. 20g

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 tbsp grated fresh ginger
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • 1 large sweet potato, peeled and cubed
  • 1 red bell pepper, chopped
  • 6 cups vegetable broth
  • 1 1/2 cups red lentils, rinsed
  • 1 (14-ounce) can coconut milk
  • Salt and freshly ground black pepper to taste
  • Fresh cilantro, chopped, for garnish

 

Instructions:

 

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
  2. Add the garlic, ginger, turmeric, and cinnamon and cook for another minute until fragrant.
  3. Add the sweet potato and bell pepper and cook for 5 minutes, stirring occasionally.
  4. Pour in the vegetable broth and bring to a boil. Stir in the red lentils.
  5. Reduce heat and simmer for 20-25 minutes, or until the lentils and sweet potatoes are tender.
  6. Stir in the coconut milk and season with salt and pepper to taste. Cook for another 5 minutes.
  7. Serve hot, garnished with fresh cilantro.

5. Tuscan White Bean Soup with Herbs

This classic Tuscan soup, also known as Ribollita, is a hearty and rustic dish that’s perfect for a chilly fall day. It’s packed with vegetables, beans, and fresh herbs, making it a complete and satisfying meal.

  • Prep time: 20 minutes
  • Cook time: 45 minutes
  • Servings: 6
  • Protein per serving: Approx. 18g

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 (28-ounce) can diced tomatoes
  • 6 cups vegetable broth
  • 2 (15-ounce) cans cannellini beans, rinsed and drained
  • 1 bunch lacinato kale, stems removed and leaves chopped
  • Salt and freshly ground black pepper to taste
  • Grated Parmesan cheese, for serving (optional)

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 10 minutes.
  2. Add the garlic, rosemary, and thyme and cook for another minute until fragrant.
  3. Stir in the diced tomatoes and vegetable broth. Bring to a simmer.
  4. Add the cannellini beans and kale. Reduce heat and simmer for 30 minutes, or until the vegetables are tender and the flavors have melded.
  5. Season with salt and pepper to taste. Serve hot, with a sprinkle of Parmesan cheese if desired.

6. Lemony Chickpea Soup with Roasted Vegetables

Roasting the vegetables before adding them to the soup gives this dish a deep, complex flavor. The addition of lemon and fresh herbs at the end brightens up the flavors and makes it a truly special meal.

  • Prep time: 25 minutes
  • Cook time: 40 minutes
  • Servings: 4
  • Protein per serving: Approx. 20g

Ingredients:

  • 1 large sweet potato, peeled and cubed
  • 1 red onion, cut into wedges
  • 1 red bell pepper, chopped
  • 2 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 6 cups vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1/4 cup fresh lemon juice
  • 2 tbsp chopped fresh parsley

Instructions:

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the sweet potato, red onion, and bell pepper with olive oil, salt, and pepper.
  2. Roast for 20-25 minutes, or until the vegetables are tender and lightly caramelized.
  3. In a large pot, bring the vegetable broth to a simmer. Add the roasted vegetables and chickpeas and cook for 10 minutes.
  4. Remove from heat and stir in the lemon juice and fresh parsley. Season with salt and pepper to taste. Serve immediately.

7. Mediterranean Chicken and Chickpea Soup

For those who prefer a little meat in their soup, this chicken and chickpea soup is a perfect choice. It’s a hearty and satisfying meal that’s packed with protein and flavor.

  • Prep time: 15 minutes
  • Cook time: 35 minutes
  • Servings: 4
  • Protein per serving: Approx. 35g

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 6 cups chicken broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1 cup chopped spinach
  • Salt and freshly ground black pepper to taste

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned on all sides. Remove from the pot and set aside.
  2. In the same pot, add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
  3. Add the garlic and oregano and cook for another minute until fragrant.
  4. Pour in the chicken broth and bring to a simmer. Return the chicken to the pot and add the chickpeas.
  5. Simmer for 20 minutes, or until the chicken is cooked through and the vegetables are tender.
  6. Stir in the spinach and cook until wilted. Season with salt and pepper to taste. Serve hot.

8. Hearty Lentil and Sweet Potato Stew

This thick and hearty stew is a perfect one-pot meal for a cold fall day. The combination of lentils, sweet potatoes, and warm spices creates a rich and satisfying flavor that will leave you feeling warm and nourished.

  • Prep time: 20 minutes
  • Cook time: 45 minutes
  • Servings: 6
  • Protein per serving: Approx. 25g

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 tbsp tomato paste
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 2 large sweet potatoes, peeled and cubed
  • 1 1/2 cups brown or green lentils, rinsed
  • 8 cups vegetable broth
  • 1 (14-ounce) can diced tomatoes
  • Salt and freshly ground black pepper to taste
  • Greek yogurt or a dollop of tahini, for serving (optional)

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5-7 minutes.
  2. Add the garlic and tomato paste and cook for another minute until fragrant.
  3. Stir in the smoked paprika and cumin.
  4. Add the sweet potatoes, lentils, vegetable broth, and diced tomatoes. Bring to a boil.
  5. Reduce heat and simmer for 35-40 minutes, or until the lentils and sweet potatoes are tender.
  6. Season with salt and pepper to taste. Serve hot, with a dollop of Greek yogurt or tahini if desired.

Nourishing Salads & Grain Bowls

9. Autumn Harvest Quinoa Bowl with Roasted Vegetables

This vibrant and colorful quinoa bowl is a celebration of fall’s bounty. It’s packed with roasted vegetables, protein-rich quinoa, and a tangy maple-tahini dressing.

  • Prep time: 20 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 18g

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 large sweet potato, peeled and cubed
  • 1 bunch Brussels sprouts, trimmed and halved
  • 1 red onion, cut into wedges
  • 2 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1/4 cup tahini
  • 2 tbsp maple syrup
  • 2 tbsp lemon juice
  • 1/4 cup chopped pecans, for garnish

Instructions:

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the sweet potato, Brussels sprouts, and red onion with olive oil, salt, and pepper.
  2. Roast for 20-25 minutes, or until the vegetables are tender and lightly caramelized.
  3. While the vegetables are roasting, cook the quinoa. In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the liquid is absorbed.
  4. In a small bowl, whisk together the tahini, maple syrup, and lemon juice to make the dressing. Add a little water to thin it out if necessary.
  5. To assemble the bowls, divide the cooked quinoa among four bowls. Top with the roasted vegetables and drizzle with the maple-tahini dressing. Garnish with chopped pecans.

10. Mediterranean Kale Salad with Butternut Squash

This hearty and satisfying salad is a perfect way to enjoy the flavors of fall. The combination of kale, roasted butternut squash, and a lemon-tahini dressing is both delicious and nutritious.

  • Prep time: 25 minutes
  • Cook time: 20 minutes
  • Servings: 4
  • Protein per serving: Approx. 15g

Ingredients:

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 2 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1 bunch kale, stems removed and leaves chopped
  • 1/4 cup tahini
  • 3 tbsp lemon juice
  • 2 tbsp water
  • 1/4 cup pomegranate seeds, for garnish
  • 1/4 cup chopped walnuts, for garnish

Instructions:

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the butternut squash with olive oil, salt, and pepper.
  2. Roast for 20-25 minutes, or until the squash is tender and lightly browned.
  3. While the squash is roasting, prepare the kale. In a large bowl, massage the chopped kale with a little olive oil and a pinch of salt until it becomes tender.
  4. In a small bowl, whisk together the tahini, lemon juice, and water to make the dressing.
  5. Add the roasted butternut squash to the bowl with the kale. Drizzle with the tahini dressing and toss to combine. Garnish with pomegranate seeds and walnuts before serving.

11. Warm Farro Bowl with Roasted Chickpeas

Farro is a hearty and nutritious ancient grain that’s perfect for fall. This warm farro bowl is packed with roasted chickpeas, vegetables, and a flavorful lemon-herb dressing.

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Servings: 4
  • Protein per serving: Approx. 20g

Ingredients:

  • 1 cup farro, rinsed
  • 3 cups water or vegetable broth
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 tbsp extra virgin olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1/4 cup chopped fresh parsley
  • 2 tbsp lemon juice
  • Salt and freshly ground black pepper

Instructions:

  1. Preheat the oven to 400°F (200°C). On a baking sheet, toss the chickpeas with olive oil, smoked paprika, and garlic powder. Roast for 15-20 minutes, or until crispy.
  2. While the chickpeas are roasting, cook the farro. In a medium saucepan, combine the farro and water or vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until tender.
  3. In a large bowl, combine the cooked farro, roasted chickpeas, bell pepper, and zucchini. Drizzle with lemon juice and toss to combine.
  4. Stir in the fresh parsley and season with salt and pepper to taste. Serve warm.

12. Mediterranean Quinoa Salad with Pomegranate

This festive and flavorful quinoa salad is perfect for a holiday gathering or a special weeknight meal. The combination of quinoa, pomegranate seeds, and a lemon-mint dressing is both refreshing and satisfying.

  • Prep time: 20 minutes
  • Cook time: 15 minutes
  • Servings: 6
  • Protein per serving: Approx. 16g

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup crumbled feta cheese
  • 1/2 cup pomegranate seeds
  • 1/4 cup chopped fresh mint
  • 1/4 cup extra virgin olive oil
  • 3 tbsp lemon juice
  • Salt and freshly ground black pepper

Instructions:

  1. Cook the quinoa according to package directions. Let it cool slightly.
  2. In a large bowl, combine the cooked quinoa, cucumber, bell pepper, red onion, feta cheese, and pomegranate seeds.
  3. In a small bowl, whisk together the olive oil, lemon juice, and fresh mint to make the dressing.
  4. Pour the dressing over the salad and toss to combine. Season with salt and pepper to taste. Serve chilled or at room temperature.

13. Roasted Sweet Potato and Chickpea Salad

This warm and satisfying salad is a perfect one-pan meal for a busy weeknight. The combination of roasted sweet potatoes, chickpeas, and a creamy tahini dressing is both delicious and nutritious.

  • Prep time: 15 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 18g

Ingredients:

  • 2 large sweet potatoes, peeled and cubed
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 red onion, cut into wedges
  • 2 tbsp extra virgin olive oil
  • 1 tsp smoked paprika
  • Salt and freshly ground black pepper
  • 1/4 cup tahini
  • 3 tbsp lemon juice
  • 2 tbsp water
  • 1/4 cup chopped fresh cilantro, for garnish

Instructions:

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the sweet potatoes, chickpeas, and red onion with olive oil, smoked paprika, salt, and pepper.
  2. Roast for 20-25 minutes, or until the sweet potatoes are tender and the chickpeas are crispy.
  3. While the vegetables are roasting, prepare the dressing. In a small bowl, whisk together the tahini, lemon juice, and water.
  4. Drizzle the tahini dressing over the roasted vegetables and chickpeas. Garnish with fresh cilantro before serving.

14. Mediterranean Power Bowl with Tahini Dressing

This power bowl is packed with all the good things: quinoa, chickpeas, fresh vegetables, and a creamy tahini dressing. It’s a perfect meal for a healthy and satisfying lunch or dinner.

  • Prep time: 20 minutes
  • Cook time: 15 minutes
  • Servings: 4
  • Protein per serving: Approx. 20g

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, finely chopped
  • 1/2 cup crumbled feta cheese
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup tahini
  • 3 tbsp lemon juice
  • 2 tbsp water

Instructions:

  1. Cook the quinoa according to package directions. Let it cool slightly.
  2. In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, and Kalamata olives.
  3. In a small bowl, whisk together the tahini, lemon juice, and water to make the dressing.
  4. Pour the dressing over the salad and toss to combine. Serve immediately.

15. Warm Brussels Sprouts and Quinoa Salad

This warm and hearty salad is a perfect way to enjoy the flavors of fall. The combination of roasted Brussels sprouts, quinoa, and a lemon-dijon vinaigrette is both delicious and nutritious.

  • Prep time: 15 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 16g

Ingredients:

  • 1 lb Brussels sprouts, trimmed and halved
  • 1 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1/4 cup chopped walnuts, toasted
  • 1/4 cup dried cranberries
  • 2 tbsp extra virgin olive oil
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice

Instructions:

  1. Preheat the oven to 400°F (200°C). On a baking sheet, toss the Brussels sprouts with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender and lightly caramelized.
  2. While the Brussels sprouts are roasting, cook the quinoa according to package directions.
  3. In a large bowl, combine the roasted Brussels sprouts, cooked quinoa, toasted walnuts, and dried cranberries.
  4. In a small bowl, whisk together the olive oil, Dijon mustard, and lemon juice to make the vinaigrette.
  5. Pour the vinaigrette over the salad and toss to combine. Serve warm.

16. Mediterranean Cauliflower Rice Bowl

This light and healthy cauliflower rice bowl is a great low-carb alternative to traditional grain bowls. It’s packed with fresh vegetables, protein-rich chickpeas, and a flavorful lemon-herb dressing.

  • Prep time: 20 minutes
  • Cook time: 10 minutes
  • Servings: 4
  • Protein per serving: Approx. 15g

Ingredients:

  • 1 large head of cauliflower, riced
  • 1 tbsp extra virgin olive oil
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, finely chopped
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped fresh parsley
  • 2 tbsp lemon juice
  • Salt and freshly ground black pepper

Instructions:

  1. In a large skillet, heat the olive oil over medium heat. Add the cauliflower rice and cook for 5-7 minutes, or until tender.
  2. In a large bowl, combine the cooked cauliflower rice, chickpeas, cucumber, cherry tomatoes, red onion, and feta cheese.
  3. Drizzle with lemon juice and toss to combine. Stir in the fresh parsley and season with salt and pepper to taste. Serve immediately.

3. Protein-Rich Seafood Dishes

17. Mediterranean Baked Salmon with Fall Herbs

This simple and elegant baked salmon is a perfect weeknight meal. The combination of fall herbs, lemon, and garlic creates a flavorful and aromatic dish that’s both healthy and delicious.

  • Prep time: 10 minutes
  • Cook time: 15 minutes
  • Servings: 4
  • Protein per serving: Approx. 40g

Ingredients:

  • 4 (6-ounce) salmon fillets
  • 2 tbsp extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 tbsp chopped fresh rosemary
  • 1 tbsp chopped fresh thyme
  • 1 lemon, thinly sliced
  • Salt and freshly ground black pepper

Instructions:

  1. Preheat the oven to 400°F (200°C). Place the salmon fillets on a baking sheet lined with parchment paper.
  2. In a small bowl, combine the olive oil, garlic, rosemary, and thyme.
  3. Brush the herb mixture over the salmon fillets. Top each fillet with a few lemon slices.
  4. Season with salt and pepper to taste. Bake for 12-15 minutes, or until the salmon is cooked through.
  5. Serve immediately with your favorite fall vegetables.

18. Lemon Garlic Sea Bass with Roasted Vegetables

Sea bass is a mild and flaky white fish that’s perfect for baking. This recipe pairs it with roasted fall vegetables and a simple lemon-garlic sauce for a healthy and flavorful meal.

  • Prep time: 15 minutes
  • Cook time: 20 minutes
  • Servings: 4
  • Protein per serving: Approx. 35g

Ingredients:

  • 4 (6-ounce) sea bass fillets
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 large sweet potato, peeled and cubed
  • 2 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 2 tbsp butter, melted
  • 2 cloves garlic, minced
  • 2 tbsp lemon juice

Instructions:

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the Brussels sprouts and sweet potato with olive oil, salt, and pepper.
  2. Roast for 15-20 minutes, or until the vegetables are tender.
  3. While the vegetables are roasting, prepare the sea bass. In a small bowl, combine the melted butter, garlic, and lemon juice.
  4. Place the sea bass fillets on top of the roasted vegetables. Brush the lemon-garlic butter over the fillets.
  5. Bake for another 10-12 minutes, or until the sea bass is cooked through. Serve immediately.

19. Mediterranean Shrimp and Chickpea Skillet

This quick and easy one-pan meal is perfect for a busy weeknight. The combination of shrimp, chickpeas, and a flavorful tomato sauce is both satisfying and nutritious.

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Servings: 4
  • Protein per serving: Approx. 30g

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1 lb large shrimp, peeled and deveined
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 (14-ounce) can diced tomatoes
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 tsp dried oregano
  • 1/2 tsp red pepper flakes (optional)
  • Salt and freshly ground black pepper
  • Fresh parsley, chopped, for garnish

Instructions:

  1. In a large skillet, heat the olive oil over medium-high heat. Add the shrimp and cook for 2-3 minutes, or until pink and cooked through. Remove from the skillet and set aside.
  2. In the same skillet, add the onion and cook until softened, about 5 minutes.
  3. Add the garlic and cook for another minute until fragrant.
  4. Stir in the diced tomatoes, chickpeas, oregano, and red pepper flakes (if using). Bring to a simmer and cook for 10 minutes.
  5. Return the shrimp to the skillet and cook for another 2-3 minutes, or until heated through.
  6. Season with salt and pepper to taste. Garnish with fresh parsley before serving.

20. Herb-Crusted Cod with Mediterranean Vegetables

Cod is a versatile and mild-flavored fish that’s perfect for baking. This recipe features a flavorful herb crust and a medley of roasted Mediterranean vegetables.

  • Prep time: 15 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 38g

Ingredients:

  • 4 (6-ounce) cod fillets
  • 1/2 cup gluten-free breadcrumbs
  • 2 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh dill
  • 1 clove garlic, minced
  • 2 tbsp extra virgin olive oil
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 red onion, chopped
  • Salt and freshly ground black pepper

 

Instructions:

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the bell pepper, zucchini, and red onion with 1 tablespoon of olive oil, salt, and pepper.
  2. Roast for 15 minutes.
  3. While the vegetables are roasting, prepare the herb crust. In a small bowl, combine the gluten-free breadcrumbs, parsley, dill, and garlic.
  4. Brush the cod fillets with the remaining tablespoon of olive oil. Press the herb mixture onto the top of each fillet.
  5. Place the cod fillets on top of the roasted vegetables. Bake for another 10-12 minutes, or until the cod is cooked through and the crust is golden brown. Serve immediately.

21. Mediterranean Salmon with Butternut Squash

This colorful and flavorful one-pan meal is perfect for a healthy and satisfying dinner. The combination of salmon, butternut squash, and a lemon-herb dressing is both delicious and nutritious.

 

  • Prep time: 15 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 42g

 

Ingredients:

 

  • 1 medium butternut squash, peeled, seeded, and cubed
  • 1 red onion, cut into wedges
  • 2 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 4 (6-ounce) salmon fillets
  • 2 tbsp chopped fresh parsley
  • 1 tbsp lemon juice
  • 1 clove garlic, minced

 

Instructions:

 

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the butternut squash and red onion with olive oil, salt, and pepper.
  2. Roast for 15 minutes.
  3. While the vegetables are roasting, prepare the salmon. In a small bowl, combine the parsley, lemon juice, and garlic.
  4. Place the salmon fillets on top of the roasted vegetables. Brush the herb mixture over the fillets.
  5. Bake for another 10-12 minutes, or until the salmon is cooked through and the squash is tender. Serve immediately.

22. Greek-Style Baked Fish with Tomatoes and Olives

This classic Greek dish, known as Plaki, is a simple and flavorful way to prepare white fish. The combination of tomatoes, olives, and fresh herbs creates a delicious and aromatic sauce.

 

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Servings: 4
  • Protein per serving: Approx. 35g

 

Ingredients:

 

  • 1 tbsp extra virgin olive oil
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 (28-ounce) can diced tomatoes
  • 1/2 cup Kalamata olives, pitted and halved
  • 1 tsp dried oregano
  • 4 (6-ounce) white fish fillets (such as cod or halibut)
  • Salt and freshly ground black pepper
  • Fresh parsley, chopped, for garnish

 

Instructions:

 

  1. Preheat the oven to 375°F (190°C).
  2. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
  3. Add the garlic and cook for another minute until fragrant.
  4. Stir in the diced tomatoes, olives, and oregano. Bring to a simmer and cook for 10 minutes.
  5. Pour the tomato sauce into a baking dish. Place the fish fillets on top of the sauce.
  6. Season with salt and pepper to taste. Bake for 15-20 minutes, or until the fish is cooked through. Garnish with fresh parsley before serving.

23. Mediterranean Shrimp Salad with White Beans

This light and refreshing salad is a perfect choice for a healthy and satisfying lunch. The combination of shrimp, white beans, and a lemon-dill vinaigrette is both delicious and nutritious.

 

  • Prep time: 15 minutes
  • Cook time: 5 minutes
  • Servings: 4
  • Protein per serving: Approx. 30g

 

Ingredients:

 

  • 1 lb large shrimp, cooked and chilled
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup chopped fresh dill
  • 1/4 cup extra virgin olive oil
  • 3 tbsp lemon juice
  • Salt and freshly ground black pepper

 

Instructions:

 

  1. In a large bowl, combine the shrimp, cannellini beans, bell pepper, and red onion.
  2. In a small bowl, whisk together the olive oil, lemon juice, and fresh dill to make the vinaigrette.
  3. Pour the vinaigrette over the salad and toss to combine. Season with salt and pepper to taste. Serve chilled or at room temperature.

24. Pan-Seared Halibut with Mediterranean Relish

Halibut is a firm and meaty white fish that’s perfect for pan-searing. This recipe pairs it with a flavorful Mediterranean relish made with tomatoes, olives, and capers.

 

  • Prep time: 15 minutes
  • Cook time: 10 minutes
  • Servings: 4
  • Protein per serving: Approx. 40g

 

Ingredients:

 

  • 4 (6-ounce) halibut fillets
  • 1 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and chopped
  • 2 tbsp capers, rinsed
  • 2 tbsp chopped fresh basil
  • 1 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar

 

Instructions:

 

  1. Season the halibut fillets with salt and pepper.
  2. In a large skillet, heat the olive oil over medium-high heat. Add the halibut fillets and cook for 4-5 minutes per side, or until golden brown and cooked through.
  3. While the halibut is cooking, prepare the relish. In a small bowl, combine the cherry tomatoes, olives, capers, basil, olive oil, and red wine vinegar.
  4. Serve the pan-seared halibut topped with the Mediterranean relish.

4. Vegetarian Protein Powerhouses

25. Mediterranean Vegetable Frittata with Feta

This colorful and flavorful frittata is a perfect way to use up leftover roasted vegetables. It’s packed with protein and makes a great breakfast, lunch, or light dinner.

 

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Servings: 6
  • Protein per serving: Approx. 15g

 

Ingredients:

 

  • 8 large eggs
  • 1/4 cup milk or unsweetened almond milk
  • 1/2 cup crumbled feta cheese
  • 2 cups cooked mixed vegetables (such as roasted bell peppers, zucchini, and onions)
  • Salt and freshly ground black pepper
  • Fresh parsley, chopped, for garnish

 

Instructions:

 

  1. Preheat the oven to 375°F (190°C). Grease a 9-inch pie plate or oven-safe skillet.
  2. In a large bowl, whisk together the eggs and milk. Stir in the feta cheese and cooked vegetables.
  3. Season with salt and pepper to taste. Pour the egg mixture into the prepared pie plate or skillet.
  4. Bake for 20-25 minutes, or until the eggs are set and the top is golden brown.
  5. Let it cool for a few minutes before slicing. Garnish with fresh parsley before serving.

26. Quinoa-Stuffed Bell Peppers Mediterranean Style

These stuffed bell peppers are a complete and satisfying meal in one. They’re packed with protein-rich quinoa, chickpeas, and a variety of flavorful Mediterranean ingredients.

 

  • Prep time: 20 minutes
  • Cook time: 40 minutes
  • Servings: 4
  • Protein per serving: Approx. 20g

 

Ingredients:

 

  • 4 large bell peppers, any color
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped fresh parsley
  • 2 tbsp lemon juice
  • Salt and freshly ground black pepper

 

Instructions:

 

  1. Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes.
  2. Cook the quinoa in the vegetable broth according to package directions.
  3. In a large bowl, combine the cooked quinoa, chickpeas, feta cheese, parsley, and lemon juice. Season with salt and pepper to taste.
  4. Stuff the bell peppers with the quinoa mixture. Place the stuffed peppers in a baking dish.
  5. Bake for 30-35 minutes, or until the peppers are tender and the filling is heated through. Serve hot.

27. Mediterranean Chickpea Patties with Tzatziki

These flavorful chickpea patties are a great vegetarian alternative to traditional burgers. They’re packed with protein and fiber and are delicious served with a cool and creamy tzatziki sauce.

 

  • Prep time: 20 minutes
  • Cook time: 10 minutes
  • Servings: 4
  • Protein per serving: Approx. 18g

 

Ingredients:

 

  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1/2 cup gluten-free breadcrumbs
  • 1/4 cup chopped fresh parsley
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • Salt and freshly ground black pepper
  • 2 tbsp extra virgin olive oil
  • For the tzatziki: 1 cup plain Greek yogurt, 1/2 cucumber (grated and squeezed dry), 1 clove garlic (minced), 1 tbsp lemon juice, 1 tbsp chopped fresh dill

 

Instructions:

 

  1. In a food processor, combine the chickpeas, breadcrumbs, parsley, garlic, cumin, and smoked paprika. Pulse until the mixture comes together, but is still slightly chunky.
  2. Form the mixture into 8 patties.
  3. In a large skillet, heat the olive oil over medium-high heat. Cook the patties for 4-5 minutes per side, or until golden brown and crispy.
  4. While the patties are cooking, prepare the tzatziki. In a small bowl, combine the Greek yogurt, cucumber, garlic, lemon juice, and dill. Season with salt and pepper to taste.
  5. Serve the chickpea patties hot with the tzatziki sauce.

28. Baked Eggs in Tomato Sauce with Spinach

This simple and satisfying dish is a perfect one-pan meal for breakfast, lunch, or dinner. The combination of eggs, tomato sauce, and spinach is both delicious and nutritious.

 

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Servings: 4
  • Protein per serving: Approx. 20g

 

Ingredients:

 

  • 1 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes
  • 1 tsp dried oregano
  • 4 cups fresh spinach
  • 4 large eggs
  • Salt and freshly ground black pepper
  • Crumbled feta cheese, for garnish (optional)

 

Instructions:

 

  1. Preheat the oven to 375°F (190°C).
  2. In a large oven-safe skillet, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
  3. Add the garlic and cook for another minute until fragrant.
  4. Stir in the crushed tomatoes and oregano. Bring to a simmer and cook for 10 minutes.
  5. Stir in the spinach and cook until wilted.
  6. Make four wells in the tomato sauce. Crack an egg into each well.
  7. Season with salt and pepper to taste. Bake for 7-10 minutes, or until the egg whites are set and the yolks are still runny.
  8. Garnish with crumbled feta cheese, if desired. Serve immediately with gluten-free toast for dipping.

29. Mediterranean Lentil and Vegetable Curry

This flavorful and aromatic curry is a perfect way to warm up on a chilly fall evening. It’s packed with protein-rich lentils, a variety of vegetables, and a fragrant blend of Mediterranean spices.

 

  • Prep time: 20 minutes
  • Cook time: 40 minutes
  • Servings: 6
  • Protein per serving: Approx. 22g

 

Ingredients:

 

  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 tbsp grated fresh ginger
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp turmeric
  • 1 large sweet potato, peeled and cubed
  • 1 red bell pepper, chopped
  • 1 1/2 cups brown or green lentils, rinsed
  • 6 cups vegetable broth
  • 1 (14-ounce) can coconut milk
  • Salt and freshly ground black pepper
  • Fresh cilantro, chopped, for garnish

 

Instructions:

 

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5-7 minutes.
  2. Add the garlic, ginger, cumin, coriander, and turmeric and cook for another minute until fragrant.
  3. Add the sweet potato and bell pepper and cook for 5 minutes, stirring occasionally.
  4. Pour in the vegetable broth and bring to a boil. Stir in the lentils.
  5. Reduce heat and simmer for 30-35 minutes, or until the lentils and sweet potatoes are tender.
  6. Stir in the coconut milk and season with salt and pepper to taste. Cook for another 5 minutes.
  7. Serve hot, garnished with fresh cilantro.

30. Greek-Style Stuffed Eggplant with Quinoa

This hearty and flavorful stuffed eggplant is a perfect vegetarian main course. The combination of quinoa, tomatoes, and fresh herbs creates a delicious and satisfying filling.

 

  • Prep time: 25 minutes
  • Cook time: 50 minutes
  • Servings: 4
  • Protein per serving: Approx. 18g

 

Ingredients:

 

  • 2 large eggplants
  • 2 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup cooked quinoa
  • 1 (14-ounce) can diced tomatoes
  • 1/4 cup chopped fresh parsley
  • 1/4 cup crumbled feta cheese
  • Salt and freshly ground black pepper

 

Instructions:

 

  1. Preheat the oven to 400°F (200°C). Cut the eggplants in half lengthwise and scoop out the flesh, leaving a 1/2-inch border.
  2. Chop the eggplant flesh and set aside.
  3. Brush the eggplant shells with olive oil and place them on a baking sheet. Bake for 20 minutes, or until tender.
  4. While the eggplant shells are baking, prepare the filling. In a large skillet, heat the remaining olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
  5. Add the garlic and chopped eggplant flesh and cook for another 5-7 minutes, or until the eggplant is tender.
  6. Stir in the cooked quinoa, diced tomatoes, and parsley. Season with salt and pepper to taste.
  7. Fill the baked eggplant shells with the quinoa mixture. Top with crumbled feta cheese.
  8. Bake for another 15-20 minutes, or until the filling is heated through and the feta is golden brown. Serve hot.

31. Mediterranean Protein Breakfast Bowl

Start your day off right with this protein-packed breakfast bowl. The combination of quinoa, eggs, and fresh vegetables will keep you feeling full and energized until lunchtime.

 

  • Prep time: 15 minutes
  • Cook time: 15 minutes
  • Servings: 2
  • Protein per serving: Approx. 25g

 

Ingredients:

 

  • 1 cup cooked quinoa
  • 2 large eggs
  • 1/2 avocado, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • 2 tbsp chopped fresh chives
  • Salt and freshly ground black pepper

 

Instructions:

 

  1. Divide the cooked quinoa between two bowls.
  2. Cook the eggs to your liking (scrambled, fried, or poached).
  3. Top the quinoa with the cooked eggs, avocado slices, cherry tomatoes, and feta cheese.
  4. Garnish with fresh chives and season with salt and pepper to taste. Serve immediately.

32. Chickpea and Vegetable Shakshuka

Shakshuka is a classic Middle Eastern and North African dish of eggs poached in a flavorful tomato sauce. This vegetarian version adds chickpeas for an extra boost of protein and fiber.

 

  • Prep time: 15 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 20g

 

Ingredients:

 

  • 1 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 4 large eggs
  • Salt and freshly ground black pepper
  • Fresh cilantro, chopped, for garnish

 

Instructions:

 

  1. In a large skillet, heat the olive oil over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
  2. Add the garlic and cook for another minute until fragrant.
  3. Stir in the crushed tomatoes, chickpeas, smoked paprika, and cumin. Bring to a simmer and cook for 10 minutes.
  4. Make four wells in the tomato sauce. Crack an egg into each well.
  5. Season with salt and pepper to taste. Cover and cook for 5-7 minutes, or until the egg whites are set and the yolks are still runny.
  6. Garnish with fresh cilantro. Serve immediately with gluten-free bread for dipping.

5. Roasted Vegetables & One-Pan Meals

33. Sheet Pan Mediterranean Vegetables with Chickpeas

This simple and flavorful one-pan meal is perfect for a busy weeknight. The combination of roasted vegetables, chickpeas, and a lemon-herb dressing is both delicious and nutritious.

 

  • Prep time: 15 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 15g

 

Ingredients:

 

  • 1 large sweet potato, peeled and cubed
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 red onion, cut into wedges
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 2 tbsp extra virgin olive oil
  • 1 tsp dried oregano
  • Salt and freshly ground black pepper
  • 2 tbsp lemon juice
  • 1/4 cup chopped fresh parsley

 

Instructions:

 

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the sweet potato, bell pepper, zucchini, red onion, and chickpeas with olive oil, oregano, salt, and pepper.
  2. Roast for 20-25 minutes, or until the vegetables are tender and lightly caramelized.
  3. Drizzle with lemon juice and garnish with fresh parsley before serving.

34. Roasted Eggplant with Mediterranean Herbs

This simple and elegant side dish is a perfect accompaniment to any Mediterranean meal. The combination of roasted eggplant, fresh herbs, and a lemon-tahini drizzle is both delicious and nutritious.

 

  • Prep time: 10 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 5g

 

Ingredients:

 

  • 2 large eggplants, cut into 1-inch cubes
  • 2 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 2 tbsp water
  • 1/4 cup chopped fresh parsley, for garnish

 

Instructions:

 

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the eggplant with olive oil, salt, and pepper.
  2. Roast for 20-25 minutes, or until the eggplant is tender and golden brown.
  3. While the eggplant is roasting, prepare the tahini drizzle. In a small bowl, whisk together the tahini, lemon juice, and water.
  4. Drizzle the tahini sauce over the roasted eggplant. Garnish with fresh parsley before serving.

35. Mediterranean Roasted Cauliflower with Tahini

This simple and flavorful side dish is a perfect way to enjoy the nutty flavor of roasted cauliflower. The combination of cauliflower, tahini, and a sprinkle of smoked paprika is both delicious and nutritious.

 

  • Prep time: 10 minutes
  • Cook time: 25 minutes
  • Servings: 4
  • Protein per serving: Approx. 8g

 

Ingredients:

 

  • 1 large head of cauliflower, cut into florets
  • 2 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 2 tbsp water
  • 1/2 tsp smoked paprika, for garnish

 

Instructions:

 

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the cauliflower florets with olive oil, salt, and pepper.
  2. Roast for 20-25 minutes, or until the cauliflower is tender and lightly caramelized.
  3. While the cauliflower is roasting, prepare the tahini drizzle. In a small bowl, whisk together the tahini, lemon juice, and water.
  4. Drizzle the tahini sauce over the roasted cauliflower. Garnish with smoked paprika before serving.

36. Harvest Vegetable and Chickpea Bake

This hearty and satisfying one-pan meal is a perfect way to use up leftover fall vegetables. The combination of roasted vegetables, chickpeas, and a flavorful tomato sauce is both delicious and nutritious.

 

  • Prep time: 20 minutes
  • Cook time: 35 minutes
  • Servings: 6
  • Protein per serving: Approx. 18g

 

Ingredients:

 

  • 1 large butternut squash, peeled, seeded, and cubed
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 (28-ounce) can diced tomatoes
  • 2 tbsp extra virgin olive oil
  • 1 tsp dried oregano
  • Salt and freshly ground black pepper
  • 1/2 cup crumbled feta cheese, for garnish

 

Instructions:

 

  1. Preheat the oven to 400°F (200°C).
  2. In a large baking dish, combine the butternut squash, red onion, bell pepper, chickpeas, and diced tomatoes. Drizzle with olive oil and sprinkle with oregano, salt, and pepper. Toss to combine.
  3. Bake for 30-35 minutes, or until the vegetables are tender.
  4. Garnish with crumbled feta cheese before serving.

37. Mediterranean Stuffed Acorn Squash

This beautiful and delicious stuffed acorn squash is a perfect centerpiece for a fall dinner. The combination of quinoa, cranberries, and pecans creates a flavorful and festive filling.

 

  • Prep time: 20 minutes
  • Cook time: 50 minutes
  • Servings: 4
  • Protein per serving: Approx. 15g

 

Ingredients:

 

  • 2 acorn squash, halved and seeded
  • 1 tbsp extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1 cup cooked quinoa
  • 1/2 cup dried cranberries
  • 1/2 cup chopped pecans, toasted
  • 1/4 cup chopped fresh parsley
  • 2 tbsp maple syrup

Instructions:

  1. Preheat the oven to 400°F (200°C). Brush the cut sides of the acorn squash with olive oil and season with salt and pepper.
  2. Place the squash cut-side down on a baking sheet and bake for 30-35 minutes, or until tender.
  3. While the squash is baking, prepare the filling. In a medium bowl, combine the cooked quinoa, dried cranberries, toasted pecans, and fresh parsley.
  4. In a small bowl, whisk together the maple syrup and a pinch of salt.
  5. Flip the baked squash over and fill each half with the quinoa mixture. Drizzle with the maple syrup mixture.
  6. Bake for another 10-15 minutes, or until the filling is heated through. Serve hot.

38. Roasted Root Vegetables with White Beans

This simple and rustic one-pan meal is a perfect way to enjoy the earthy flavors of fall root vegetables. The addition of white beans makes it a complete and satisfying meal.

 

  • Prep time: 15 minutes
  • Cook time: 35 minutes
  • Servings: 4
  • Protein per serving: Approx. 16g

 

Ingredients:

 

  • 1 lb mixed root vegetables (such as carrots, parsnips, and sweet potatoes), peeled and chopped
  • 1 red onion, cut into wedges
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 2 tbsp extra virgin olive oil
  • 1 tsp dried rosemary
  • Salt and freshly ground black pepper

Instructions:

  1. Preheat the oven to 400°F (200°C). On a large baking sheet, toss the root vegetables and red onion with olive oil, rosemary, salt, and pepper.
  2. Roast for 20-25 minutes, or until the vegetables are tender.
  3. Add the cannellini beans to the baking sheet and toss to combine. Roast for another 5-7 minutes, or until the beans are heated through. Serve hot.

39. Mediterranean Ratatouille with Chickpeas

This classic French dish gets a Mediterranean twist with the addition of chickpeas. It’s a hearty and flavorful vegetable stew that’s perfect for a chilly fall evening.

  • Prep time: 20 minutes
  • Cook time: 45 minutes
  • Servings: 6
  • Protein per serving: Approx. 15g

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 eggplant, chopped
  • 2 zucchini, chopped
  • 1 red bell pepper, chopped
  • 1 (28-ounce) can diced tomatoes
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 tsp dried oregano
  • Salt and freshly ground black pepper

Instructions:

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5-7 minutes.
  2. Add the garlic and cook for another minute until fragrant.
  3. Add the eggplant, zucchini, and bell pepper and cook for 10 minutes, stirring occasionally.
  4. Stir in the diced tomatoes, chickpeas, and oregano. Bring to a simmer.
  5. Reduce heat and cook for 25-30 minutes, or until the vegetables are tender and the sauce has thickened. Season with salt and pepper to taste. Serve hot.

40. Sheet Pan Mediterranean Chicken with Vegetables

This simple and flavorful one-pan meal is perfect for a busy weeknight. The combination of chicken, vegetables, and a lemon-herb marinade is both delicious and nutritious.

 

  • Prep time: 15 minutes
  • Cook time: 30 minutes
  • Servings: 4
  • Protein per serving: Approx. 40g

Ingredients:

  • 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 lb mixed vegetables (such as broccoli, bell peppers, and red onion), chopped
  • 2 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • Salt and freshly ground black pepper

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, combine the chicken, vegetables, olive oil, lemon juice, garlic, and oregano. Season with salt and pepper to taste and toss to combine.
  3. Spread the chicken and vegetables in a single layer on a large baking sheet.
  4. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. Serve hot.

Conclusion

Embracing the Mediterranean diet this fall is a delicious and rewarding way to nourish your body and delight your taste buds. With these 40 gluten-free, high-protein recipes, you have a wide array of options to choose from, whether you’re craving a warm and comforting soup, a vibrant and refreshing salad, or a hearty and satisfying main course. By incorporating the fresh, seasonal ingredients of autumn into your meals, you can enjoy all the health benefits of the Mediterranean lifestyle while celebrating the flavors of the season.

Tips for Meal Prep and Storage

  • Batch Cook Grains: Cook a large batch of quinoa or farro at the beginning of the week to use in salads and bowls.
  • Roast Vegetables Ahead of Time: Roast a big batch of fall vegetables to have on hand for quick and easy meals.
  • Make Dressings in Advance: Prepare a jar of your favorite vinaigrette or tahini dressing to use throughout the week.
  • Store Soups and Stews: Most of the soups and stews in this collection can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Nutritional Benefits Summary

  • High in Protein: These recipes are packed with high-quality protein from sources like fish, chicken, legumes, and eggs, which can help you feel full and satisfied.
  • Rich in Fiber: The abundance of vegetables, fruits, and whole grains in these recipes provides plenty of fiber, which is important for digestive health.
  • Healthy Fats: The Mediterranean diet emphasizes healthy fats from sources like olive oil, nuts, and avocados, which are beneficial for heart health.
  • Gluten-Free: All of the recipes in this collection are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.

We hope you enjoy these 40 fall Mediterranean diet recipes. Happy cooking!

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