9 Must-Try Breakfast, Lunch, And Dinner Recipes for a Mediterranean Diet

The Mediterranean Diet gets its name from how individuals eat in the region surrounding the Mediterranean Sea. Although there is no single definition for this diet, the diet focuses on daily consumption of colorful vegetables and fruits, along with whole grains, healthy fats, and the occasional addition of fish and poultry throughout the week. Learn more about the Mediterranean Diet.

If you are new to the diet, or just looking for some ideas and inspiration to add to your Mediterranean Diet cookbook, we’ve got you covered with these fun and delicious ideas for everyday meals that are a perfect match for your Mediterranean diet.

1. Berry Blast Yogurt Parfait with Arugula Salad 

This morning meal is packed with healthy fats from the yogurt and pecans. Pecans have a great nutritional profile and are an excellent source for minerals like manganese and magnesium, which play a role in supporting healthy digestive function. Pecans are also rich in antioxidant compounds, and a specific form of vitamin E known as gamma-tocopherol, which is also associated with supporting intestinal health.  

If this is your first time utilizing a sweetener like stevia, then be mindful because stevia is very, very sweet. So start out low and work your way up until you find your desired sweetness level. 

Ingredients 

Yogurt Base 

  • ½ cup of unsweetened coconut yogurt (for example, So Delicious brand = 5 grams of carbs)  
  • Drops of liquid vanilla stevia to taste 

Fruit Addition and Nut addition 

  • ¼ cup mixed berries, such as raspberries, blueberries, and/or blackberries  
  • ¼ cup Spiced Low-Carb Pecans (see recipe below), chopped  

Arugula Salad mixture 

  • ½ cup of baby arugula 
  • 1 teaspoon of olive oil 
  • 1 tablespoon sweet onion, diced 
  • 1 tablespoon red bell pepper, diced 
  • Pinch of lemon zest 
  • Salt and pepper, to taste  

Directions: 

  1. Mix together ingredients for the yogurt base. Start light on the liquid sweetener because you can always add more, but hard to fix if it’s too sweet.  
  2. Fold the fruit addition into the yogurt base. 
  3. Sprinkle the chopped pecans over the fruit/yogurt mixture.  
  4. In a separate bowl mix together the salad ingredients and fold together – make sure the oil, zest, and seasoning coat the entire mixture. 
  5. Plate and enjoy! 

Variation:  Sprinkle powdered cinnamon or grate some lemon zest and add it to the top of the mixture to bring about some different flavors.  


2. Breakfast greens with Avocado and Spiced Seeds (Vegan-Friendly) 

Ingredients 

Spiced Seeds 

  • 1 tablespoon pumpkin seeds 
  • 1 tablespoon hemp hearts 
  • 1 tablespoon sunflower seeds 
  • ½ teaspoon cumin powder 
  • ½ teaspoon coriander powder 
  • ½ teaspoon paprika powder 
  • 1 teaspoon garlic powder 
  • 1 tablespoon olive oil 

Avocado mixture 

  • 1 ripe avocado  
  • 2 teaspoon raw apple cider vinegar 
  • ½ teaspoon coriander powder 
  • ¼ teaspoon minced garlic 
  • ¼ teaspoon cumin powder 

Warm kale salad mixture 

  • 2 cups of locanto kale, destemmed and chopped  
  • 1 tablespoon of olive oil 
  • 2 tablespoon sweet onion, diced 
  • 2 tablespoon red bell pepper, diced 
  • 1 teaspoon minced garlic 
  • 1 teaspoon lemon juice 
  • pinch of lemon zest 
  • salt and pepper, to taste  

 Directions:

  1. Wash, destem, and chop the kale until you have two heaping cups (it will shrink when cooking). 
  2. In a large skillet, on Medium heat, add the tablespoon of olive oil. When the oil begins to glisten add in the onion, garlic, and bell pepper. Sauté the mixture, stirring regularly, until the onion begins to clarify (usually takes 3-4 minutes). 
  3. Add in the chopped kale and the lemon juice; stir, cover, and reduce heat to Low. Let mixture simmer for 3-4 more minutes. Uncover and stir, and check to see if the kale has wilted to the point it is soft, but not soggy. If it is still a bit too crunchy, then cover and wait 1-2 more minutes. After mixture is cooked you can plate.  
  4. Prep the avocado by cutting it in half, lengthwise. Squeeze the two halves into a bowl and remove the large seed. Then add the vinegar, garlic, pepper, and spices. Mash with a fork until the texture is soft.  
  5. Place the mixture of seeds, spices, and oil in a small bowl. Mix well with a fork to ensure the oil and spices cover the entire seed mixture. 
  6. In a skillet, on Low heat, add the seasoned seed mix and stir to make a single layer on the skillet. Heat for 1.0-1.5 minutes, stirring to ensure it doesn’t burn. Mixture should be fragrant. 
  7. When completely cooked, place the seeds on the plate on top of the salad, and add the salt and pepper to taste with a dollop of the avocado mixture. 
  8. Enjoy! 

Variation:  If you are not a fan of kale, then switch it out for any salad or greens mix. If shifting to a cold salad then don’t cook the onion or bell pepper. 


3. Breakfast greens with Avocado and Scrambled Eggs 

Ingredients 

Scrambled eggs 

  • 1 teaspoon of organic butter, or soy-free vegan spread 
  • 2 eggs 
  • salt and pepper, to taste 
  • pinch of fresh tarragon, chopped finely (optional) 

Avocado mixture 

  • 1 ripe avocado  
  • 2 teaspoon raw apple cider vinegar 
  • ½ teaspoon coriander powder 
  • ¼ teaspoon minced garlic 
  • ¼ teaspoon cumin powder 

Warm kale salad mixture 

  • 2 cups of locanto kale, destemmed and chopped  
  • 1 tablespoon of olive oil 
  • 2 tablespoon sweet onion, diced 
  • 2 tablespoon red bell pepper, diced 
  • 1 teaspoon minced garlic 
  • 1 teaspoon lemon juice 
  • pinch of lemon zest 
  • salt and pepper, to taste  

Directions: 

  1. Wash, destem, and chop the kale until you have two heaping cups (it will shrink when cooking). 
  2. In a large skillet, on Medium heat, add the tablespoon of olive oil. When the oil begins to glisten add in the onion, garlic, and bell pepper. Sauté the mixture, stirring regularly, until the onion begins to clarify (usually takes 3-4 minutes). 
  3. Add in the chopped kale and the lemon juice; stir, cover, and reduce heat to Low. Let mixture simmer for 3-4 more minutes. Uncover and stir, and check to see if the kale has wilted to the point it is soft, but not soggy. If it is still a bit too crunchy, then cover and wait 1-2 more minutes. After mixture is cooked you can plate. 
  4. Prep the avocado by cutting it in half, lengthwise. Squeeze the two halves into a bowl and remove the large seed. Then add the vinegar, garlic, pepper, and spices. Mash with a fork until the texture is soft.  
  5. Place spread for the eggs in the skillet on Medium-Low heat to melt. 
  6. Crack the eggs into a small bowl and blend with a fork until consistency is uniform. 
  7. Once consistency is met, place eggs in the skillet with the melted fat. With the fork draw though the eggs every so often as soft peaks begin to form and the fat begins to incorporate into the eggs. This method lends itself to fluffy eggs.  
  8. When completely cooked, place the eggs on the plate on top of the salad, add the salt and pepper to taste, and add the optional tarragon with a dollop of the avocado mixture. 
  9. Enjoy!

Variation:  If you are not a fan of kale, then switch it out for any salad or greens mix. If shifting to a cold salad then don’t cook the onion or bell pepper. 


4. Lemon Caper Chicken Zoodles with a Side Salad 

There is a saying that fat is flavor and acid brings life – when it comes to balancing a dish. The use of several acidic and salty ingredients, like the lemon and caper, pair well with the healthy fat in the walnut oil. But balancing the flavor profile is not the only reason this lunch option is made. The walnut oil is a great source of omega-3 fatty acids, plus it has some antioxidant capacity. The zucchini is a great source of fiber and vitamin A, both of which play a positive role in your overall GI health. 

Ingredients 

Chicken 

  • 1 6-8 ounce chicken breast, boneless and skinless  
  • 2 teaspoons of olive oil  
  • ½ teaspoon onion powder 
  • ¼ teaspoon lemon pepper 
  • ¼ teaspoon paprika 
  • 2 pinches salt 

Zoodles 

  • 1 package fresh or frozen zucchini noodles 
  • 1 small sweet onion, halved lengthwise then sliced (yields about 1 cup) 
  • ½ cup baby spinach, stemmed and roughly chopped  
  • 6 grape tomatoes, quartered lengthwise 
  • 6-7 basil leaves, for chiffonade*  
  • 2 teaspoons garlic, minced 
  • 1 tablespoon caper juice 
  • 1 tablespoon non-peril capers 
  • 1 tablespoon walnut oil  
  • 1 teaspoon dried oregano 
  • juice and zest of one medium lemon 
  • ¼ teaspoon lemon pepper  
  • salt to taste  
  • 1 teaspoon + drizzle of olive oil 

* How To Chiffonade Fresh Basil Leaves

Salad 

  • 1 cup salad greens 
  • ¼ cup grape tomatoes quartered lengthwise 
  • ¼ cup kalamata olives, pitted and halved lengthwise (optional) 
  • ¼ cup cucumber, sliced thin 
  • 1 tablespoon apple, diced 
  • 1 tablespoon roasted pepitas  
  • 1-2 teaspoons olive oil 
  • salt and pepper 

Directions: 

  1. Take chicken breast out of its package and pat dry. 
  2. Mix up the herbs, spices, and salt in a small container.  
  3. Gently rub the mixture into each side of the chicken breast. 
  4. In a small frying pan, heat 2 teaspoons of olive oil on medium heat. When oil is glistening, put in the chicken breast to cook. Cook each side 4-5 minutes. When the breast has cooked for 8-10 minutes, place on a cutting board to rest for 5 minutes. 
  5. While the chicken is resting, in a separate large pan add 1 teaspoon of olive oil on medium-low heat. Add the onions and garlic and let cook for 4-5 minutes, stirring regularly. Mixture should be softened and fragrant. 
  6. Add the tomatoes, spinach, caper juice, and capers. Let cook for 2-3 minutes or until the spinach begins to wilt. 
  7. Slice the chicken into one-inch slices and cut each slice into fourths, making small cubes. 
  8. Add chicken to the mixture and stir to incorporate. 
  9. Prepare the package of zoodles as directed. If your fresh zoodles do not tell you how to prep, then can usually be microwaved for 1 minute, then added to the chicken mixture. 
  10. Stir to incorporate the chicken mixture and the zoodles until everything is evenly dispersed. 
  11. Add the oregano, lemon pepper, lemon juice, and zest, and stir to incorporate. 
  12. Add the walnut oil and a small drizzle of olive oil, and stir to mix.  
  13. Take off heat and salt to taste. 
  14. For the salad in a bowl (sealable), add everything to the salad except the last two ingredients. Drizzle the olive oil and sprinkle a pinch of salt and pepper over the salad mix. Place the lid on the salad bowl and shake vigorously to coat. 
  15. One-half of the mixture is one serving, and the rest can be saved for later. 
  16. Plate, then top with basil chiffonade. 
  17. Enjoy! 

Variation:  For a little kick, add some crushed red pepper to the top of the dish after you plate it.  


5. Lemon Caper Zoodles with a Side Salad (Vegan-Friendly) 

A flavorful and vegan friendly lemon caper zoodles dish. The use of several acidic and salty ingredients, like the lemon and caper, pair well with the healthy fat in the walnut oil. But balancing the flavor profile is not the only reason this lunch option is made. The walnut oil is a great source of omega-3 fatty acids, plus it even has some antioxidant capacity. The zucchini is a great source of fiber and vitamin A, both of which play a positive role in your overall GI health. 

Ingredients 

Zoodles 

  • 1 package fresh or frozen zucchini noodles 
  • 1 small sweet onion, halved lengthwise then sliced (yields about 1 cup) 
  • 1 cup baby spinach, stemmed and roughly chopped 
  • 6 grape tomatoes, quartered lengthwise 
  • 6-7 basil leaves, for chiffonade*  
  • 2 teaspoons garlic, minced 
  • 1 tablespoon caper juice 
  • 1 tablespoon non-peril capers 
  • 1 tablespoon walnut oil  
  • 1 teaspoon dried oregano 
  • juice and zest of one medium lemon 
  • ¼ teaspoon lemon pepper  
  • salt to taste  
  • 1 teaspoon + drizzle of olive oil 

* How To Chiffonade Fresh Basil Leaves

Salad 

  • 1 cup salad greens 
  • ¼ cup grape tomatoes quartered lengthwise 
  • ¼ cup kalamata olives, pitted and halved lengthwise (optional) 
  • ¼ cup cucumber, sliced thin 
  • 1 tablespoon apple, diced 
  • 1 tablespoon roasted pepitas  
  • 1-2 teaspoons olive oil 
  • salt and pepper 

Directions: 

  1. In a large pan, add 1 teaspoon of olive oil on medium-low heat. Add the onions and garlic and let cook for 4-5 minutes, stirring regularly. Mixture should be softened and fragrant. 
  2. Add the tomatoes, spinach, caper juice, and capers. Let cook for 2-3 minutes or until the spinach begins to wilt. 
  3. Prepare the package of zoodles as directed. If your fresh zoodles do not tell you how to prep, then they can usually be microwaved for one minute; then add to the chicken mixture. 
  4. Stir to incorporate the veggie mixture and the zoodles until everything is evenly dispersed. 
  5. Add the oregano, lemon pepper, lemon juice, and zest and stir to incorporate.  
  6. Add the walnut oil and a small drizzle of olive oil, and stir to mix.  
  7. Take off heat and salt to taste. 
  8. For the salad in a bowl (sealable), add everything to the salad except the last two ingredients. Drizzle the olive oil and sprinkle a pinch of salt and pepper over the salad mix. Place the lid on the salad bowl and shake vigorously to coat. 
  9. One-half of the mixture equals one serving and the rest can be saved for later.  
  10. Plate, then top with basil chiffonade. 
  11. Enjoy! 

Variation:  For a little kick, add some crushed red pepper to the top of the dish after plating. 


6. Mojo Chicken “Zenchiladas” with Spiced Roasted Carrots  

A fun low-carb take on Enchiladas night. This recipe is full of healthy fiber and nutrients like vitamin A and beta carotene that promote good GI health. This recipe makes a lot, so you will have plenty of leftovers. Technique-wise this recipe will help hone your knife skills, or introduce you to a mandoline slicer. If you don’t feel comfortable wielding a knife to make the thin zucchini layers, or use a mandoline slicer, then there is a variation to ensure you can still enjoy this fun recipe. 

Ingredients 

Mojo Chicken 

  • 1 cup chicken stock 
  • 1 cup mojo* 
  • 1.5 pounds boneless skinless chicken breast 
  • salt and pepper  
  • drizzle olive oil (stove top or instant pot only) 

Mojo 

  • ⅓ cup fresh orange juice 
  • ⅓ cup fresh grapefruit juice 
  • ⅓ cup olive oil 
  • 8 garlic cloves, minced 
  • ½ teaspoon cumin powder 
  • ½ teaspoon dried oregano 
  • (not a fan of grapefruit juice, then do ⅓ cup of orange juice paired with 1/6 cup of lemon juice and 1/6 cup of lime juice) 

Zenchiladas fixin’s 

  • ½ large sweet onion, sliced thin 
  • 3 garlic cloves, minced  
  • 1 tablespoon olive oil 
  • Salt and pepper 
  • 1-2 large zucchinis 
  • 1 package of miyokos vegan mozz (optional)  

Enchiladas Sauce 

  • 1 15-ounce can organic tomato sauce 
  • ¼ cup reserved mojo chicken stock 
  • 2 teaspoons coriander powder 
  • 1 teaspoon cumin powder 
  • 1 teaspoon oregano 
  • 1 teaspoon of garlic powder 
  • ½ teaspoon smoked paprika 

Roasted Carrots 

  • 2 pounds carrots, peeled and chopped into 1½ inch-to-2-inch pieces 
  • 3 tablespoons olive oil 
  • ½ teaspoon ground coriander 
  • ½ teaspoon ground cumin 
  • ½ teaspoon pepper 
  • ½ teaspoon salt 
  • ¼ teaspoon paprika 
  • ¼ teaspoon chipotle chili powder 
  • Pinch ground cloves (optional) 

Directions: 

  1. For the best results on the mojo, make it the night before. Mix all ingredients in a sealable container, shake, and place in the fridge. 
  2. The chicken can be cooked a few different ways depending on what you have. If you have an instant pot, pat the chicken breast dry and add salt and pepper to both sides of the breast. Set instant pot to sauté setting and place a small drizzle of oil to coat the bottom. Brown on both sides, cancel the saute setting, then add liquid, set to stew/meat setting for 15-20 minutes sealed. In you have a slow cooker, then in the morning before work or when you start your day, add the chicken, liquid ingredients, and a pinch of salt and pepper. Cook on low heat for 6-8 hours. Cooking by stovetop is also an acceptable method. In a medium stock pot, add a drizzle of oil to the bottom of the pot. Pat the chicken dry, sprinkle with salt and pepper, and brown each side by cooking for 2-3 minutes. Add liquid ingredients and bring to a boil. When boiling, reduce heat to simmer and cook, covered, for 45-50 minutes, or until chicken easily shreds.  
  3. As the chicken is cooking, begin simmering the sauce. On low heat, add all of the ingredients except the stock from the chicken. Let simmer on low while you cook to reduce any off flavors from the can. When the chicken is done cooking, add the chicken stock and take off the heat. 
  4. Preheat the oven to 400F. 
  5. In a medium pan, add the oil on medium heat. When the oil is glistening, add the onions and garlic and cook until the onions are clear and soft, stirring regularly 
  6. Prepare your carrots. In a large bowl, mix the ingredients together and hand toss the carrots until the mixture is coated evenly over the carrots. Place mixture on a baking sheet in a single layer and roast for 25-30 minutes.  
  7. Prepare your zucchini slices. This can be done with a mandoline slicer set to ½ inch thick, or you can slice the zucchini carefully with a knife. To do so, remove the ends so it can stand straight up and cut in half lengthwise to make it easier to handle. From there, cut long slices (lengthwise) about ½ inch to an inch thick, being mindful of your fingers. Not feeling good about you knife handling skills? Then make boats by checking out the variation. 
  8. Prepare the zenchiladas by mixing the onion-garlic mixture and the shredded chicken together in a bowl. In a large casserole/lasagna dish (like a 9”x 13” one) lay down one slice of zucchini, then add some of the chicken-onion mixture, and then a layer of the cashew mozz. Do so by pinching off a piece of the mozz wheel and pinching it flat with your fingers. 
  9. Top with another slice of zucchini. Repeat making these “sandwiches” until you have filled the dish. Top the zenchiladas with red sauce until they are evenly coated.  
  10. Place the mixture on the rack above the carrots and roast for 15-20 minutes.  
  11. Plate a few zenchiladas with ½ cup of roasted carrots and enjoy! 

Variation:  You can make boats by taking 7-8 small zucchini, cutting the ends off, and using a teaspoon to scoop out a trough lengthwise for the fixins. Add the chicken and onion mixture and then top with cashew mozz and sauce. Roast for the same amount of time.  


7. Chili Lime Jackfruit “Zenchiladas” with Spiced Roasted Carrots (Vegan-Friendly) 

A fun, vegan/vegetairant twist on the recipe above for a low-carb take on Enchiladas night. These enchiladas make plenty of leftovers and are filled with healthy fiber and nutrients like vitamin A and beta carotene that promote good GI health. 

Chili Lime Jackfruit 

Zenchiladas fixin’s 

  • ½ large sweet onion, sliced thin 
  • 3 garlic cloves, minced  
  • 1 tablespoon olive oil 
  • Salt and pepper 
  • 1-2 large zucchinis 
  • 1 package of miyokos vegan mozz (optional)  

 Enchiladas Sauce 

  • 1 15-ounce can organic tomato sauce 
  • ¼ cup vegetable stock 
  • 2 teaspoons coriander powder 
  • 1 teaspoon cumin powder 
  • 1 teaspoon oregano 
  • 1 teaspoon of garlic powder 
  • ½ teaspoon smoked paprika 

Roasted Carrots 

  • 2 pounds carrots, peeled and chopped into 1½ inch-to-2-inch pieces 
  • 3 tablespoons olive oil 
  • ½ teaspoon ground coriander 
  • ½ teaspoon ground cumin 
  • ½ teaspoon pepper 
  • ½ teaspoon salt 
  • ¼ teaspoon paprika 
  • ¼ teaspoon chipotle chili powder 
  • Pinch ground cloves (optional) 

Directions: 

  1. On low heat, add the sauce ingredients and let simmer on low while you prep to help reduce any off flavors from the can. When the chicken is done cooking, add the chicken stock and take off of heat.  
  2. Preheat the oven to 400F. 
  3. In a medium pan, add the oil on medium heat. When the oil is glistening, add the onions and garlic and cook until the onion is clear and soft, stirring regularly. Add the package of jackfruit and stir to incorporate. 
  4. Prepare the carrots. In a large bowl, mix the ingredients together and hand-toss the carrots until the mixture is coated evenly over the carrots. Place mixture on a baking sheet in a single layer and roast for 25-30 minutes.  
  5. Prepare the zucchini slices. This can be done with a mandoline slicer. Set to about ½ inch thick, or you can slice the zucchini carefully with a knife. To do so, remove the ends so it can stand straight up with no issues. Cut in half lengthwise to make things a bit easier to handle and from there cut long slices (lengthwise) about ½ inch to an inch thick, being mindful of your fingers. Not feeling good about you knife-handling skills? Make boats by checking out the variation. 
  6. Now you are ready to prepare the zenchiladas. In a large casserole/lasagna dish (like a 9”x 13” one), lay down one slice of zucchini, then add some jackfruit/onion mixture, and then a layer of the cashew mozz. Do so by pinching off a piece of the mozz wheel and pinching it flat with your fingers.  
  7. Top with another slice of zucchini. Repeat making these “sandwiches” until you have filled the dish. Top the zenchiladas with red sauce until they are evenly coated.  
  8. Place the mixture on the rack above the carrots and roast for 15-20 minutes.  
  9. Plate a few zenchiladas with ½ cup of roasted carrots and enjoy! 

Variation:  Make boats by taking 7-8 small zucchini, cutting the ends off, and using a teaspoon to scoop out a trough lengthwise for the fixins. Add the jackfruit and onion mixture, top with the cashew mozz, and then sauce. Roast for the same amount of time. 


8. Beyond Burger Baby Bok Choy & Kimchi with Cucumber Salad 

This is a fun recipe that adds a bit of kick with several of the ingredients, such as the Kimchi, Togarashi spice, and the Sambal. In addition to flavor, it will also give rise to some fermented veggies, which play a positive role in your GI health, as well as the mushrooms, which serve as a good prebiotic source. 

Ingredients: 

Beyond Meat – Beyond Burger 

  • 4 Beyond Burger patties 
  • 1 teaspoon garlic powder, split between patties 
  • 1 teaspoon of pepper, split between patties 
  • 1 shichimi togarashi, split between patties 
  • 2 teaspoons olive oil 

Baby Bok Choy KimChi mixture 

  • 3 small baby bok choy, chopped and separated (stems and leafy greens) 
  • 2 cups baby bella mushrooms, sliced 
  • 1 cup kimchi, chopped 
  • 1 tablespoons ghee or soy-free vegan spread 

Cucumber Salad 

  • 1 medium cucumber, sliced in crescents  
  • 1 cup grape tomatoes, quartered lengthwise 
  • ½ cup rice wine vinegar 
  • 1 packet or ¼ teaspoon stevia powder 
  • ½ teaspoon sambal oelek 
  • 1 teaspoon coconut aminos 

Directions: 

  1. Using a peeler, remove small section of lengthwise peel to make a striped appearance (optional). 
  2. Cut the cucumber in half, lengthwise, and discard the seed material using a small spoon.  
  3. Carefully slice each cucumber half thinly. Add slices to a medium-sized bowl.  
  4. Quarter the tomatoes lengthwise and add to the bowl, and gently mix together. 
  5. In a small bowl, mix the vinegar, stevia powder, sambal, and coconut aminos together. Once mixed, drizzle the mixture over the cucumber/tomato mixture and stir to evenly coat. Let salad sit, stirring regularly.  
  6. Season the veggie burgers with the spices on each side. 
  7. In a skillet, add the olive oil on Medium heat. When oil glistens, add veggie burgers following the package directions for timing.  
  8. In a separate large skillet on Medium heat, add the vegan spread and wait until it melts.  
  9. After it melts, add the chopped bok choy stems and the mushrooms. Sauté 5-6 minutes, stirring frequently until they begin to soften. 
  10. Add the greens of the bok choy and kimchi to the mixture. Saute, frequently stirring for 3-4 minutes. Remove from heat. 
  11. Plate the meal by placing a burger down and adding ¼ of the veggie skillet mixture to the top of the burger. Add cucumber salad to the plate and enjoy! 

9. Baby Bok Choy & Kimchi Burger Cup with Cucumber Salad (Vegan-Friendly) 

Here is a vegan-friendly spin on the recipe above, with lots of flavor and fermented veggies, which play a positive role in your GI health, as well as the mushrooms, which serve as a good prebiotic source. 

Ingredients 

Burger Cup 

  • 2 pounds grass-fed ground beef 
  • 1 teaspoon fish sauce 
  • 1 teaspoon pepper 
  • 1 teaspoon minced garlic 
  • 1.5 tablespoons coconut aminos 
  • 1 teaspoon shichimi togarashi (optional) 

Baby Bok Choy KimChi mixture 

  • 3 small baby bok choy, chopped and separated (stems and leafy greens) 
  • 2 cups baby bella mushrooms, sliced 
  • 1 cup kimchi, chopped 
  • 1 tablespoons ghee or soy-free vegan spread 

Cucumber Salad 

  • 1 medium cucumber, sliced in crescents  
  • 1 cup grape tomatoes, quartered lengthwise 
  • ½ cup rice wine vinegar 
  • 1 packet or ¼ teaspoon stevia powder 
  • ½ teaspoon sambal oelek 
  • 1 teaspoon coconut aminos 

Directions: 

  1. Preheat the oven to 350oF.  
  2. In a large bowl, mix the burger meat and the burger cup ingredients together until they are evenly incorporated in the meat. Let sit while you prep the veggie mixture. 
  3. In a large skillet, on Medium heat, add the ghee or vegan spread and wait until it has melted. 
  4. After melting, add the chopped bok choy stems and the mushrooms. Sauté for 5-6 minutes, stirring frequently until they begin to soften. 
  5. Add the greens of the bok choy and kimchi to the mixture. Saute, stirring frequently for 3-4 minutes. Remove from heat. 
  6. Divide burger meat into 4 equal size balls, place them on a foiled cookie sheet. Using a small bowl or large-bottom glass, press down to begin forming a bowl shape with the meat. You might need to finish molding the overall shape by hand.  
  7. Once each bowl shape is achieved, fill each burger cup with the skillet veggie mixture.  
  8. Place a tented piece of foil over the burger cups and bake for 30 minutes. 
  9. While the burgers are cooking, prep the cucumber salad.  
  10. Using a peeler, remove small section of lengthwise peel to make a striped appearance (optional). 
  11. Cut the cucumber in half, lengthwise, and discard the seed material using a small spoon.  
  12. Carefully slice each cucumber half thinly, and add slices to a medium-sized bowl.  
  13. Quarter the tomatoes lengthwise and add to the bowl, and gently mix together. 
  14. In a small bowl, mix the vinegar, stevia powder, sambal, and coconut aminos together. Once mixed, drizzle the mixture over the cucumber/tomato mixture and stir to evenly coat. Let salad sit while burgers cook, stirring regularly.  
  15. Pull burgers out of the oven, plate with some salad and enjoy! 

Stephen Phipps, ND, PhD


Leave a comment