The Wedding Nutritionist

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Mediterranean Wedding Menu Ideas

Rachel Paul Nutrition LLC

Mediterranean dishes are super delicious! They offer a variety of unique flavors, and they’re great for your wedding reception!

They’re rich in vegetables, fruits, legumes, whole grains, fish, herbs, spices, and feta cheese!

It’s a great idea to serve Mediterranean dishes at your wedding reception because it allows you to serve a variety of colorful and healthy options to your guests. 

There are tons of Mediterranean dishes you can serve at your wedding, and there are tons of different wedding menus you can create with Mediterranean food. Classic dinners, family-styled tables, finger food, fancy appetizers, desserts - there are all sorts of foods you can come up with if you decide to serve Mediterranean dishes at your wedding!

You can serve Mediterranean-inspired food at your wedding reception, during the cocktail hour, during appetizer time, etc.

Mediterranean Wedding Menu Ideas

Here are a few food ideas you can serve at your wedding. 

Greek Inspired Pita

485 calories

  • 1 Pita bread - 200 calories

  • 1 Tuna, canned (1 can) - 120 calories

  • ½ cup Artichokes, canned in water (cups) - 30 calories

  • ¼ oz Olives, sliced - 12.5 calories

  • ½ cup Tomatoes, grape - 16 calories

  • ½ cup Leafy greens, spinach, raw - 3.5 calories

  • ¼ cup Feta cheese, crumbled - 99.75 calories

  • 1 Tbsp Red wine vinegar (Tbsp) - 3 calories

  • 1 Salt, dash - 0 calories

  • 1 Pepper, dash - 0 calories

DIRECTIONS

  1. Dice onion, halve tomatoes, and slice artichokes into smaller pieces.

  2. In a bowl, combine all ingredients (aside from pita).

  3. Stuff pitas with mixture. Serve any leftovers on the side. 

  4. No gluten? Use a gluten-free pita. No dairy? Use more olives instead of feta.

Chicken Greek Salad

422 calories

  • ⅓ cup Cheese, crumbled, feta - 133 calories

  • 1 Cucumber, small - 32 calories

  • 1 cup Tomatoes, grape - 32 calories

  • 6 oz Chicken breast, boneless, skinless, raw - 190 calories

  • 1 Garlic salt, dash - 0 calories

  • 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 35 calories

  • 1 Salt, dash - 0 calories

  • 1 Pepper, dash - 0 calories

  • 1 Basil, dash - 0 calories

  • 1 Oregano, dash - 0 calories

DIRECTIONS

  1. Cut chicken into bite-sized pieces and season with garlic salt.

  2. Spray a pan with an oil spray. Cook chicken pieces for 8-9 minutes on medium heat, or until cooked through.

  3. Combine feta, cucumber (chopped), tomatoes (halved), and chicken.

  4. Top with dressing and seasonings.

  5. No chicken? Use tofu or fish. No dairy? Use a dairy-free cheese or avocado.

  6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings

Salmon with Greek Salad

426 calories

  • 4 oz Salmon filet - 200 calories

  • ½ Cucumber, small - 16 calories

  • 1 cup Tomatoes, grape - 32 calories

  • ⅓ cup Cheese, crumbled, feta - 133 calories

  • 2 cups Leafy greens, arugula, raw - 10 calories

  • 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 35 calories

  • 1 Salt, dash - 0 calories

  • 1 Pepper, dash - 0 calories

  • 1 Basil, dash - 0 calories

  • 1 Oregano, dash - 0 calories

DIRECTIONS

  1. Preheat oven to 425 degrees F.

  2. Line baking sheet with parchment paper or tin foil & spray with an oil spray.

  3. Top salmon with seasonings.

  4. Bake salmon for 15-20 minutes, or until flakes easily.

  5. While salmon is baking, chop tomato, cucumber and combine with feta. Combine mixture with arugula, salad dressing, and seasonings.

  6. Serve with salmon on the side.

  7. No salmon? Use chicken or tofu.

  8. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Greek Salad and Avocado

366 calories

  • 1 Cucumber, small - 32 calories

  • 1 cup Tomatoes, grape - 32 calories

  • ⅓ cup Cheese, crumbled, feta - 133 calories

  • ½ Avocado, small - 116.5 calories

  • 2 cups Leafy greens, arugula, raw - 10 calories

  • ½ oz Olives, sliced - 25 calories

  • 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 17.5 calories

  • 1 Salt, dash - 0 calories

  • 1 Pepper, dash - 0 calories

  • 1 Basil, dash - 0 calories

  • 1 Oregano, dash - 0 calories

DIRECTIONS

  1. Chop tomato, cucumber, and avocado into small pieces.

  2. Mix all ingredients into a salad.

  3. I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

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