Top 10 Mediterranean Diet Desserts

Try these delicious and healthy Mediterranean diet desserts! From refreshing fruit variations to whole food spins on classics, find the…

Try these delicious and healthy Mediterranean diet desserts! From refreshing fruit variations to whole food spins on classics, find the perfect way to end your meal.

Mediterranean diet desserts: strawberry sorbet

Eating the Mediterranean diet and want a treat to end your meal? This way of eating has been called one of the healthiest in the world. As you might guess with this lifestyle—all treats are acceptable in moderation! But there are a few fun ways to incorporate the principles behind this diet into sweet treats, too.

Here at A Couple Cooks, we’ve been eating this way for over a decade and we’ve never felt better! Here are our top 50 Mediterranean Diet Recipes of all time. You’ll notice there aren’t a ton of desserts in that post, so we’ve rounded up all of our favorites that fit into this way of eating!

What’s the Mediterranean diet?

The Mediterranean diet has been called one of the best diets in the world, according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. Here’s how the Mayo Clinic defines the Mediterranean diet:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
  • Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat and added sugar

A study by The American Journal of Medicine found that “the Mediterranean diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.”

Let’s see what Mediterranean diet desserts look like

Balance and moderation are key when it comes to treats in the Mediterranean diet. Eating any type of treat in moderation is okay, from fruit desserts to chocolate desserts. There’s nothing really “healthy” about eating a healthy dessert, no matter how you try to spin it.

Trying to limit your intake of added sugar is what is important on the Mediterranean diet. But if you want to eat a Mediterranean diet dessert that fits into that way of eating, try to prioritize whole grains (like oats), fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what desserts on the Mediterranean diet should look like:

  • Whole grains like oats
  • Fruits and vegetables
  • Nuts and seeds
  • Yogurt and milk in moderation (per the Cleveland Clinic and Mayo Clinic)
  • Eggs in moderation (1 egg per day)
  • Olive oil (instead of butter)
  • Dark chocolate in moderation (per the New York Times)
  • Limited added sugar

Enjoy occasionally and incorporate the lifestyle

The lifestyle is really what’s important when it comes to the Mediterranean diet. This eating philosophy originated based on the longevity of people in the Mediterranean, and researchers noticed there were factors beyond food that contributed to overall health. One key when it comes to added sugars is eating treats in moderation.

It’s also important to also stay active and exercise regularly, avoid smoking, reduce the amount of stress in your lifestyle, and be invested and engaged in your community. Keep this in mind as you browse these recipes!

Our top 10 Mediterranean diet desserts

Frequently asked questions

Can I really have dessert on the Mediterranean diet?

Absolutely! The Mediterranean diet emphasizes balance and moderation, not deprivation. You can enjoy sweet treats occasionally.

What makes a dessert “Mediterranean diet-friendly”?

These desserts typically focus on whole foods like fresh fruits, nuts, honey, and yogurt. They limit added sugar, processed ingredients, and unhealthy fats.

Can I still have cake or cookies on the Mediterranean diet?

Occasional indulgence is okay! Look for recipes that use natural sweeteners like dates or maple syrup, and healthy fats like olive oil. Remember, portion control is key.

What are some substitutes for sugar in Mediterranean diet desserts?

Maple syrup
Ripe fruits like bananas or applesauce (can add sweetness and moisture)

Mediterranean diet desserts

Strawberry Sorbet & More Mediterranean Diet Desserts!

  • Author: Sonja Overhiser
  • Prep Time: 30 minutes
  • Cook Time: 0 minutes
  • Total Time: 30 minutes
  • Yield: 1 quart (4 cups or 8 servings)


This strawberry sorbet recipe has the best fruity flavor and frosty texture! This Mediterranean diet dessert is easy and impresses everyone.


  • 2 pounds strawberries, hulled
  • 1 cup granulated sugar
  • 3 tablespoons lime juice
  • 1 pinch kosher salt
  • ½ cup ice


Note: Make sure the base of the ice cream maker is frozen overnight before making this recipe.

  1. Place the strawberries in a food processor or high-powered blender and puree. Add the sugar, lime juice, salt and ice and puree until smooth. (To make ahead, you can refrigerate at this point until you want to churn, up to 2 days.)
  2. Pour the mixture into an ice cream maker and freeze for 20 to 25 minutes. The texture will be very frosty and creamy at this point. Serve immediately. Or, line a container with parchment paper and freeze up to 2 hours for a scoopable texture. Store in a parchment lined sealed container for up to 1 week; allow to come to room temperature for about 20 to 30 minutes before scooping.
  • Category: Dessert
  • Method: Frozen
  • Cuisine: Mediterranean Diet
  • Diet: Vegan

Keywords: Mediterranean diet desserts

3 Ingredient Banana Pancakes

It sounds too good to be true, but these 3 ingredient banana pancakes are fluffy, delicious, and ready in 10…

A Couple Cooks – Recipes worth repeating.

It sounds too good to be true, but these 3 ingredient banana pancakes are fluffy, delicious, and ready in 10 minutes. They’re perfect for busy mornings or snacks!

3 ingredient banana pancakes

Now I didn’t invent this concept, but it’s a trick that’s worth knowing and a great use for a lone banana ripening on the counter: 3 ingredient banana pancakes! Of course like most internet “hacks,” it sounds too good to be true. But take it from this real human who has made countless batches. These nutrient-rich pancakes really do come out sweet, fluffy, and delicious!

I’ve even whipped them up in a pinch with my toddler on my hip and let me tell you: these really work. Slather them with nut butter and they’re perfect for a quick breakfast or tasty afternoon snack! It goes with saying they’re great for kids too—we’re amazed at the speed our two kiddos can demolish them.

Jump to the recipe—now.

Why to make 3 ingredient banana pancakes

Who invented 3 ingredient banana pancakes? This trick has been making its rounds on the internet since 2017, when model Karlie Kloss shared this recipe on her YouTube channel with bananas, eggs, and oats. Like any good trend, it’s been made and remade thousands of times with different ingredients.

This version of 3 ingredient banana pancakes uses a ripe banana, eggs, and all purpose or whole wheat flour. We tried these years ago, but they had an odd texture and didn’t come out right. So we’ve finally perfected the correct ingredients and ratios! Like the original pancakes you can also use oats in banana pancakes, but for the best pancake texture we prefer blending the oats like in these Banana Oatmeal Pancakes.

These pancakes are nutrient-dense, made mostly bananas and eggs with a small amount of flour. They come together in 10 minutes and they fry up into a fluffy, satisfying texture that feels like more than the handful of ingredients.

These have become a lifesaver in our household: we make them for our two kiddos on the regular and they gobble them up. They’re great warm or saved as leftovers: you can eat them cold, room temp, or reheat them.

3 ingredient banana pancakes with syrup

A few notes for cooking them

These 3 ingredient banana pancakes come together very quickly with just one bowl, a fork, and a griddle! I’ve made them holding my toddler when she wanted a snack, and they were easy enough to do with one hand (though I wouldn’t recommend that on the regular!). Here are a few tips for cooking the pancakes:

  • Use a very ripe banana. The ripeness of the banana is what brings that signature fruity perfume to this recipe. It also makes the best texture. Avoid using a banana that is underripe or just ripe.
  • Add a pinch of salt to bring out the flavors. This is not required, but it does bring out the flavors nicely. We typically don’t include salt in an ingredient count, since most cooks have have it on hand.
  • Use butter or coconut oil for cooking. Again it’s not technically in the ingredient list, but you’ll need a cooking oil to fry the pancakes.
  • Check for browning. These pancakes have a slightly different texture from your typical pancake, and they brown slightly differently. To check for doneness, simply slide a spatula under the bottom and check for browning. Flip once they are golden brown; be careful not to overcook!

Substitutions for 3 ingredient banana pancakes

These 3 ingredient banana pancakes work best with all-purpose flour or whole wheat flour. You can also make them gluten-free: we’d suggest using gluten-free 1-to-1 flour. Oat flour could also work well here.

Avoid substituting almond flour, since it makes such a delicate texture for pancakes. Try these Almond Flour Pancakes if you’re looking for a pancake recipe formulated for almond flour.

3 ingredient banana pancakes

Ways to serve them

Make these pancakes for breakfast for quick morning meals, or we love them as a snacks topped with peanut butter or almond butter. They are perfect for kids or adults, and taste great at any temperature.

If you want to step them up, you can add any sort of pancake topping! Here are a few ideas:

Leftover and storage info

Leftover pancakes last up to 3 days refrigerated and taste good cold, at room temperature, or gently reheated on the stovetop in a dry skillet.

3 ingredient banana pancakes with bananas silverware and napkins

A few more ripe banana recipes we love

When you’ve got ripe bananas, try one of these fun ideas for how to use them:

Dietary notes

These 3 ingredient banana pancakes are vegetarian and dairy-free. For vegan, go to Vegan Banana Pancakes. For gluten-free, go to Banana Oatmeal Pancakes.

3 ingredient banana pancakes

3 Ingredient Banana Pancakes

  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 4


It sounds too good to be true, but these 3 ingredient banana pancakes are fluffy, delicious, and ready in 10 minutes. Perfect for busy mornings or snacks!


  • 1 very ripe banana (don’t compromise on this!)
  • 2 eggs (no substitutions)
  • ⅓ cup all purpose or whole wheat flour*


  1. In a medium bowl, mash the banana with fork. Stir in the eggs and all purpose flour and mix to combine using a fork. If desired, add 1 pinch kosher salt to enhance the flavors.
  2. Heat a griddle or skillet to medium heat and lightly grease it with a bit of butter or oil. Add the batter onto the skillet in ¼ cup scoops. Cook for a minute or two until the bottoms are golden brown (check with a spatula early and often; the timing varies on your griddle and the exact heat level). Be careful not to overcook. Flip and cook another 30 seconds until cooked through.
  3. Remove to a plate and serve warm, topped with maple syrup and banana slices, if desired. Store leftovers refrigerated for up to 3 days. 


*You can substitute gluten free flour for the all-purpose flour. Almond flour works better in Almond Flour Pancakes because it makes a more fragile batter.

  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: Breakfast
  • Diet: Vegetarian

Keywords: 3 Ingredient Banana Pancakes

A Couple Cooks - Recipes worth repeating.

Easy Tuna Wrap

A tuna wrap makes a tasty, easy lunch filled with tuna salad and crunchy veggies! Bookmark this recipe for lunchtime…

A Couple Cooks – Recipes worth repeating.

A tuna wrap makes a tasty, easy lunch filled with tuna salad and crunchy veggies! Bookmark this recipe for lunchtime inspiration.

Tuna wrap

Tuna might be underrated, but it’s a big win in our book! A cheap protein that requires no cooking and is pantry stable for years? Sign us up. This tuna wrap recipe is a fun, tasty way to mix up your lunch routine: no cooking required. It’s bursting with flavor, featuring a zingy tuna salad filling and fresh, crunchy veggies. Roll it all up in a tortilla and you’re ready for an easy healthy lunch or a simple, no-cook dinner. Here’s what you’ll need for a killer tuna wrap!

Ingredients in this tuna wrap recipe

Everyone does a tuna wrap differently. Ours is a spin on our classic tuna salad filling, paired with crunchy veggies and rolled up in a wrap. Keep in mind: you’ll need good creamy tuna salad for this one: we tried it with our Mediterranean tuna salad and it soaked through the wrap. Mix up the tuna salad filling, then add your favorite crunchy veg! Here’s what you’ll need:

  • White meat tuna
  • Celery
  • Green onion
  • Dill pickles
  • Mayonnaise
  • Dijon mustard
  • Dried dill and salt
  • Parmesan cheese
  • Romaine lettuce
  • Red cabbage
  • Red pepper
  • 10-inch burrito style wraps
Tuna wrap recipe

Tips for buying canned tuna

Canned tuna has gotten somewhat of a bad rap over the years, but there’s lots that’s good about this healthy fish! Here are a few things to note when you’re shopping for tuna:

  • Look for light tuna caught by pole and line fishing, which is the most sustainable choice. Light tuna that comes from skipjack has the lowest mercury levels of all types of tuna. (Read more here.)
  • Buy BPA free cans. Look for cans that are BPA free. Alternatively, some tuna is now sold in BPA free pouches.
  • Oil packed or water packed work. Some canned tuna comes packed in oil, whereas others are packed with water. Either works, but drain the can before using.

Important: use burrito sized wraps!

Another important thing for this tuna wrap recipe: use burrito-sized tortillas that are at least 10-inches in diameter. Wraps that are smaller are very difficult to roll and don’t fit much filling. They don’t have as nice of a look as with the large tortilla.

Also, this recipe tastes best with a flour tortilla! You can use a low carb or gluten-free wrap, but some of these types of wraps don’t have satisfying flavor. Only use it if you have a brand you love (feel free to let us know suggestions in the comments below!).

Tuna wrap

Tuna wrap variations

There are lots of ways to vary this tuna wrap recipe! Use your favorite tuna salad recipe, or add different veggies to the mix. Here are a few more ideas we love:

Tuna wrap storage and make ahead info

Another important thing to know about tuna wraps is storage instructions. Here’s what to know:

  • Tuna wraps can make the tortillas soggy over time. For this reason, we recommend making it only up to 8 hours in advance.
  • Wrap the tuna wrap in parchment paper or wax paper for storage. Do not store them in plastic! It retains moisture and causes the wraps to become soggy.
  • Another make-ahead option is refrigerating all components separately. Make the tuna salad and chop the veggies, then store them in separate containers. Roll up the tortilla when you’re ready to serve. This works great for office desk lunches! But it should also work if you make the wrap in the morning and store in parchment paper.

More tuna recipes

It might sound straight out of the 1960’s, but there’s so much to do with a can of tuna! This versatile protein is perfect for making tasty lunches and simple dinners. Here are a few of our favorites:

Tuna wrap

Easy Tuna Wrap

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 2 wraps


A tuna wrap makes a tasty, easy lunch filled with tuna salad and crunchy veggies! Bookmark this recipe for lunchtime inspiration.


  • 1 5-ounce can white meat tuna
  • ¼ cup finely chopped celery
  • ¼ cup finely chopped green onion
  • ¼ cup finely chopped dill pickles
  • ¼ cup mayonnaise
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon dried dill
  • ¼ teaspoon kosher salt
  • 1 tablespoon shredded or grated Parmesan cheese (optional)
  • 2 handfuls chopped romaine lettuce
  • 1/4 red cabbage, shredded
  • 1/2 red pepper, sliced into strips
  • 2 10-inch burrito style wraps


  1. Drain the tuna. Place it in a bowl and use a fork to break apart any large clumps.
  2. Use a fork to mix together the tuna, chopped celery, green onion, dill pickles, mayonnaise, Dijon mustard, dried dill, and kosher salt. Add the Parmesan cheese if desired (it really steps it up a notch!). 
  3. Place an even layer of lettuce on a tortilla, and top it with some of the red cabbage and red pepper. Place half of the tuna salad filling on top (see the photo). 
  4. Make a burrito style-wrap by folding in each side of the tortilla, then rolling it up from the bottom. (A small amount filling may come out after rolling.) Slice the wrap in half.
  5. Eat immediately, or wrap it up in parchment or wax paper for storage and refrigerate until serving, up to 8 hours. (Do not wrap in plastic, or the wrap becomes soggy. To make ahead, you can also pack the tuna salad and chopped veggies in separate containers and refrigerate, then assemble the wrap directly before serving.)
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Lunch

Keywords: Tuna wrap, tuna wrap recipe, tuna salad wrap

A Couple Cooks - Recipes worth repeating.