Mediterranean Diet Lunch Recipes

Name: Mediterranean Diet Lunch Recipes
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa; 2 cups water; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, finely chopped; 1/4 cup olives, pitted and sliced; 1/4 cup feta cheese, crumbled; 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste; 4 whole wheat tortillas; 1 cup hummus; 1 red bell pepper, thinly sliced; 1 carrot, grated; 1 cup spinach; 1/2 avocado, sliced

Highlighted under: International Plates

I absolutely love Mediterranean cuisine, especially when it comes to lunch. The vibrant colors, fresh ingredients, and bold flavors always elevate my meals. Each time I prepare these Mediterranean Diet Lunch Recipes, I find myself indulging in an array of flavors that not only satisfy my hunger but also keep me energized throughout the day. From wholesome salads to hearty grain bowls, these recipes are simple to whip up and perfect for meal prep. Let’s dive into these delicious options that will make lunchtime a delightful experience.

Created by

Vanessa Doyle

Last updated on 2026-01-22T09:25:13.753Z

When I first started experimenting with Mediterranean recipes, I was amazed at how easy it is to create a balanced and wholesome meal. I remember preparing a Greek salad with fresh cucumbers, tomatoes, and a generous sprinkle of feta cheese, all tossed in a simple lemon-olive oil dressing. The flavors were so refreshing that I couldn't get enough of it!

Through the process, I discovered that the secret to outstanding Mediterranean meals lies in the freshness of the ingredients. Always opt for seasonal vegetables and herbs; it truly makes a difference. Adding a splash of vinegar or a pinch of oregano can elevate your dish from ordinary to extraordinary in no time!

Why You'll Love These Recipes
Fresh and vibrant flavors that awaken your taste buds
Healthy ingredients that nourish and energize
Quick and easy to prepare, perfect for meal prep

Quinoa: The Star of the Salad

Quinoa is not only a protein-packed grain but also offers a fluffy texture that pairs beautifully with crisp vegetables. When cooked, it should be tender yet slightly chewy, with each grain having a little 'tail' visible. This process typically takes about 15 minutes of simmering, so keep an eye on it to avoid overcooking, which can lead to a mushy texture.

For the best flavor, make sure to rinse the quinoa thoroughly before cooking to remove any bitterness. I recommend using vegetable or chicken broth in place of water for cooking; this adds an additional layer of flavor to the quinoa, enhancing the overall dish.

Hummus: A Creamy Contrast

The hummus serves not only as a flavorful spread but also as a creamy component that complements the crunch of fresh vegetables in the wraps. When spread on the tortillas, it should create a nice, even layer without overpowering the other ingredients. If your hummus is too thick, you can thin it out with a splash of water or lemon juice until it reaches your desired consistency.

Feel free to get creative with the hummus flavor! Roasted garlic, sun-dried tomatoes, or spicy harissa can add exciting variations. Using different hummus types can shift the whole flavor profile of your wraps, making each meal feel unique.

Ingredients

Mediterranean Quinoa Salad

1 cup quinoa
2 cups water
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/4 cup olives, pitted and sliced
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Hummus and Veggie Wraps

4 whole wheat tortillas
1 cup hummus
1 red bell pepper, thinly sliced
1 carrot, grated
1 cup spinach
1/2 avocado, sliced

These ingredients will provide a nutritious and satisfying Mediterranean meal that everyone will love!

Instructions

Prepare the Quinoa Salad

Rinse the quinoa under cold water. In a saucepan, combine quinoa and water. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes until the quinoa is fluffy. In a large bowl, mix the cooked quinoa with cherry tomatoes, cucumber, red onion, olives, and feta. Drizzle with olive oil and lemon juice, then season with salt and pepper to taste.

Make the Hummus and Veggie Wraps

Spread hummus evenly over each tortilla. Layer on red bell pepper, carrot, spinach, and avocado slices. Roll each tortilla up tightly and slice in half to serve.

Enjoy your fresh and flavorful Mediterranean lunch!

Pro Tips

For a heartier meal, consider adding grilled chicken or chickpeas to the quinoa salad. You can also customize your veggie wraps with your favorite seasonal vegetables.

Make-Ahead Strategies

Both the Mediterranean Quinoa Salad and Hummus and Veggie Wraps are excellent options for meal prep. You can cook a large batch of quinoa at once and store it in the refrigerator for up to five days. This allows you to quickly assemble fresh salads or wraps day after day, keeping your lunches exciting and hassle-free.

The hummus can also be made in advance. It stays fresh in the fridge for about a week when stored in an airtight container. Just give it a good stir before using, as it may settle. Prepare your vegetables in advance, washing and cutting them so they're ready to go when you're assembling the wraps.

Serving Suggestions

When serving the quinoa salad, consider a bed of arugula or mixed greens to elevate the presentation and nutritional value. Drizzling a balsamic glaze over the salad just before serving can add a tangy sweetness that complements the salty feta and olives beautifully.

For the wraps, a side of tzatziki sauce can add a refreshing coolness that balances out the flavors. Package the wraps and sauce separately for a lunch that stays fresh and delicious, perfect for a busy workday or picnic.

Questions About Recipes

→ Can I meal prep these recipes?

Absolutely! Both the quinoa salad and wraps can be made in advance and stored in the fridge for quick lunches throughout the week.

→ How can I modify these recipes for a vegan diet?

Simply omit the feta cheese from the quinoa salad and ensure the tortillas do not contain dairy. The hummus is naturally vegan!

→ What other ingredients can I add to the quinoa salad?

Feel free to add roasted vegetables, chickpeas, or nuts for added texture and protein.

→ How long do the wraps stay fresh in the fridge?

The wraps can be kept in the fridge for up to 3 days. Wrap them tightly in foil or plastic wrap to prevent them from drying out.