- Plenty of winter foods can be a part of the Mediterranean diet.
- Enjoy seasonal foods like lentils, salmon, root vegetables, pomegranates, citrus and others.
- Get creative by adding these staples to soups and salads or enjoying them as healthy snacks.
When you think of the Mediterranean diet, summer staples like tomatoes and cucumbers probably come to mind. But there are plenty of seasonal winter foods that can help you stick to this healthy eating pattern year-round.
Despite its name, you don’t have to eat only foods from the Mediterranean region. Instead, this diet emphasizes fruits, vegetables, whole grains, beans, legumes, lean protein and healthy fats, which are linked to better long-term health including a strong heart and brain.
Get your grocery list ready: We spoke with dietitians to round up the top eight Mediterranean diet foods worth stocking up on this winter.
1. Lentils
Lentils are the perfect plant-based protein to add to cozy soups and hearty winter salads. “Lentils offer a powerful combination of plant-based protein and soluble fiber, which supports steady blood sugar, helps lower LDL (“bad”) cholesterol and promotes fullness,” says Karolin Saweres, M.S., RDN, LD. In fact, 1 cup of cooked lentils delivers 18 grams of protein and nearly 16 grams of fiber. “Their fiber also nourishes beneficial gut bacteria, supporting digestive and metabolic health,” says Saweres.
One of Saweres’ favorite winter dishes is a vegetable lentil soup—like this One-Pot Lentil & Vegetable Soup with Parmesan. “It’s cozy, budget-friendly and very much in line with Mediterranean eating,” says Saweres. “When paired with winter vegetables and olive oil, the meal provides antioxidants, potassium and anti-inflammatory compounds that support immunity and cardiovascular health during the colder months.”
2. Salmon
As the weather cools, it’s the perfect time to enjoy more salmon—a go-to protein for the Mediterranean diet. “These fish are often more abundant in cooler months and provide one of the most nutrient-dense protein options for winter meals,” says Amna Haq, M.S., RD, LDN. Salmon is also a natural source of vitamin D, which many people may lack during the winter.,
Eating fatty fish at least a couple times per week can also help reduce inflammation, thanks to its omega-3 fatty acid content. “These nutrients are particularly beneficial during the winter months, when many people spend more time indoors and tend to be less physically active (factors that can contribute to low-grade inflammation),” says Haq.
Fresh or frozen salmon is quick and easy to cook in the oven or air fryer or on the stovetop. “When fresh fish isn’t an option, you can stock up on canned wild-caught salmon to include in wraps, pasta dishes and salads,” says Kendra Haire, RDN. For a simple start, try this Salmon-Stuffed Avocado recipe.
3. Pomegranate
The dietitians we spoke with agree: pomegranates are seriously underrated. Whether you’re already a fan or haven’t tried them yet, there’s no better time than the winter to enjoy this vibrant fruit. “Aside from being a sweet treat, pomegranate seeds offer powerful health benefits,” says Haire.
Pomegranates are unique because you can eat the seeds, which are packed with nutrition. “The gems inside the fruit contain fiber for digestive health and vitamin C, which promotes immunity during cold and flu season,” says Haire. “They also provide antioxidants and polyphenols, which contribute to the prevention of chronic disease,” she adds.
Haire recommends sprinkling the seeds on yogurt bowls, oatmeal or winter salads. For a dish that combines a few winter favorites, try these Roasted Brussels Sprouts with Goat Cheese & Pomegranate.
4. Kale
Kale is one of many greens that shine in the winter. “Winter greens thrive in cooler temperatures, and they’re foundational in Mediterranean cooking,” says Bess Berger, RDN, CDN, CLT. Dark leafy greens like kale are especially beneficial for heart and brain health. A 1-cup serving of raw kale provides 68% of your daily vitamin K needs, which is essential for blood clotting., Plus, research shows that eating plenty of leafy greens may help preserve cognitive function as you age.
“Cook them into soups and stews, or sauté them with garlic and olive oil,” recommends Berger. This hearty Slow-Cooker Mediterranean Diet Stew is the perfect way to enjoy kale on a cold winter evening.
5. Citrus Fruits
As cold and flu season hits, you may be eager to get in all the vitamin C you can. Enter: citrus fruits. “Winter is peak citrus season, and the Mediterranean diet practically worships these bright, zesty fruits,” says Berger. Whether you eat oranges, grapefruit or clementines, you’re sure to make a big dent in your vitamin C needs. “Citrus fruits are rich in vitamin C, flavonoids and fiber, which help support satiety, immune function and heart health,” says Jordan Langhough, RD, CPT.
You can enjoy them on their own as a snack, or you can get creative by adding them to grain bowls, marinades or delicious salads, like this spinach, orange and feta salad.
6. Winter Squash
Butternut, acorn, delicata, kabocha—these winter squashes are nutrient-packed and fit perfectly into the Mediterranean diet. They provide fiber, vitamin C, potassium and carotenoids, which are compounds related to vitamin A. Research also suggests that carotenoids may help reduce inflammation and support heart, brain and overall health.
A simple way to enjoy more squash this season is with Roasted Butternut Squash Hummus Bowl or Butternut Squash Soup, both of which are perfect for cozy winter meals.
7. Root Veggies
“Root vegetables are winter staples across Mediterranean regions,” says Berger. Langhough recommends ones like sweet potatoes, carrots, parsnips, turnips and beets. “They offer slow-burning carbohydrates, minerals and antioxidants that help keep energy steady,” says Berger. Many of their carbs come from fiber, which supports gut and metabolic health. These vegetables also deliver antioxidants and anti-inflammatory compounds like polyphenols, phenols and flavonoids. Eating a variety of colorful root vegetables is ideal, as each color brings its own unique antioxidant profile.
“Roast them with herbs, puree them into soups or toss them into grain bowls for hearty Mediterranean comfort food,” recommends Berger. For a winter-ready meal, try Roasted Root Veggies & Greens over Spiced Lentils to enjoy multiple seasonal favorites at once.
8. White Beans
All types of beans are worth enjoying on the Mediterranean diet, but white beans are especially perfect for winter soups. “White beans blend perfectly into creamy soups for added fiber and protein,” says Ashley Lombardi, M.S., RDN. One cup provides 19 grams of protein and nearly 13 grams of fiber—about 45% of your daily fiber needs.
Including beans as part of a plant-based diet is linked with numerous health benefits. They may help lower the risk of heart disease, support gut health and reduce markers of chronic inflammation.
Wondering what recipe to start with? Try our fan-favorite Marry Me White Bean Soup.
Our Expert Take
To follow a Mediterranean diet in the winter, focus on seasonal fruits like pomegranate and citrus, and hearty vegetables such as kale and winter squash. Winter is also a great time to enjoy vitamin D-rich salmon and comforting soups with lentils and white beans. Remember, you don’t have to limit yourself to Greek salads to follow a Mediterranean diet—lean into local, seasonal foods for the best flavors and nutrition this winter.
