14 Mediterranean Diet Tomato Recipes You’ll Love

Don’t let those garden fresh tomatoes go to waste, sharing 14 different Mediterranean diet inspired Tomato Recipes.

Please note this post was originally posted to The Domestic Dietitian in 2020, however, it has been updated and reposted.

What to do with Tomatoes from the Garden

We planted three different tomato plants this season in our garden. They are just now starting to go wild! Besides enjoying them straight off the vine, we’re sharing recipes and ideas on how to use all those garden fresh tomatoes.

Can You Freeze Tomatoes?

Before diving into some of our favorite tomato based recipes, I wanted to share this great resource. In case you are wondering if you can freeze tomatoes, the answer is yes!

Check out this great post on Freezing Raw Tomatoes from the University of Nebraska-Lincoln.

Are Tomatoes Good for You?

You betcha! As with the all foods fit mentality of the Mediterranean diet, a tomato is no exception. These bright and juicy fruits are often categorized as a vegetable. The science is back and forth of these gems but the fact remains is that they are a healthy addition to the Mediterranean diet.

A serving (1 cup of raw, cut up tomatoes) provides us with 2 grams of fiber and relatively little calories. In addition to that, they are a great source of vitamins, minerals and antioxidants. Just by eating a single serving, you’ll be getting –

• 25% of your daily Vitamin C
  • Needed to form blood vessels, muscles, and collagen in bones. Helps body absorb iron, involved in healing process and powerful antioxidant
• 10% of your daly Vitamin K
  • Aids in blood clotting
• 10% of your daily Potassium
  • A mineral and electrolyte that helps kidneys remove excess sodium, helps muscles contract and your heartbeat regularly

In addition, tomatoes are chock full of powerful antioxidants like lycopene, beta carotene, and lutein. These antioxidants may protect your arteries from atherosclerosis and other cardiovascular diseases, decreased blood pressure and decreased risk of prostate cancer in men.

Mediterranean Diet Inspired Tomato Recipes & Ideas

These are just some examples of ways to use up your garden fresh tomatoes. If you don’t have a garden, you can still take advantage of the amazingly ripe tomatoes at your local store or farmer’s market.

Salads

One of my favorite “salad recipes” is to just cut up a bunch of fresh tomatoes, drizzle with olive oil and sprinkle with fresh basil. A simple caprese style salad but oh so good.

• Greek Salad with Homemade Vinaigrette (great for using up cucumbers too)
• Easy Bean Salad (great meal prep recipe!)
• Heirloom Tomato and Summer Peach Salad (a flavor explosion)

Spaghetti Sauce

The good thing about spaghetti sauce is that 1) it uses a lot of tomatoes to make a big batch and 2) it freezes really well.

This Homemade Spaghetti Sauce calls for canned tomatoes, but fresh tomatoes would work great! Just blanch the tomatoes and remove their skin before using them in the sauce.

Salsa & Relish

Tomatoes are an integral part of homemade salsa. This Easy Homemade Salsa recipe from House of Yumm is a favorite.

Creating a “relish” to use on top of chicken or other dishes is also a great way to use up garden fresh tomatoes. Some of our favorite relish recipes include –

• Baked Chicken Florentine (shown above)
• Ricotta and Tomato Lavash with Fresh Basil (shown above)
• Greek Orzo Stuffed Red Peppers from Half Baked Harvest (one of our favorites!)

In Pasta

Fresh tomatoes are one of my favorite ways to jazz up pasta. A little olive oil in a pan with some cherry tomatoes, fresh garlic, and red pepper flakes is magic. Topped off with some freshly grated parmesan and you have yourselves a flavor packed pasta in minutes.

This Deconstructed Eggplant Parmesan is a perfect example of a pasta recipe with fresh tomatoes.

Main Entrees

I love adding tomatoes to a variety of baked dishes. There is something so comforting of warm tomatoes, bursting at the seams. A few of our favorites include –

• Italian Chicken Bake
• Souvlaki

They also make great additions to casseroles, tacos, entree salads, BLT Sandwiches, enchiladas, and on top of pizzas.

Breakfast Recipes

Tomatoes make a great addition to many breakfast recipes. Some favorites include –

• Spinach and Tomato Egg Muffins
• Frittatas
• California Breakfast Tacos

Different Cooking Methods

I also love that tomatoes can be prepared and cooked in so many different ways. Besides all the sauces and uses above, have you ever tried –

• Roasting tomatoes in the oven with fresh herbs and garlic
• Grilling on the bbq or grill pan
• Sautéing in some olive oil and adding to pastas, on top of roasted veggies on served alongside scrambled eggs

Whatever your recipe of choice, we hope you continue to enjoy the tomato season!