The Best Mediterranean Diet Foods to Add to Your Plate This Fall
Stock up on lentils, butternut squash, and citrus.
Medically reviewed by Gillean Barkyoumb, MS, RDN
A new season can be a chance to shake up your go-to meals. If you’re looking for seasonal ingredients that support your health goals, keep reading. We tapped dietitians for tips on the best Mediterranean diet foods to add to your plate this fall.
"The Mediterranean diet is more than just a way of eating—it’s a way of living inspired by the diverse countries that border the Mediterranean Sea," explains Liz Shaw, MS, RDN, LD, an Internationally-based registered dietitian. "While Greece, Italy, and Lebanon are often top of mind, this region actually spans 22 countries across three continents, making the Mediterranean diet wonderfully varied. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and moderate amounts of fish and poultry, with olive oil being the main source of fat."
Researchers have found the Mediterranean diet lowers the risk of dementia, supports heart health, and is associated with increased longevity. Plus, it’s delicious and easy to modify based on your preferences.
"One of the best aspects of the Mediterranean diet is the flexibility it brings," says Whitney Stuart, MS, RDN, Texas-based registered dietitian. "It emphasizes the use of seasonal produce, adding flavor with fresh herbs, and cooking with olive oil."
Whether you’re looking forward to cozy soups all season or can’t wait to start baking fall treats, these are the ingredients experts say you should add to your shopping list this season.
Butternut squash
This quintessential fall vegetable is a star player in a Mediterranean kitchen. "Fall is the perfect time to enjoy butternut squash, a fantastic addition to the Mediterranean diet," says Stuart. Its sweet, nutty flavor is incredibly versatile. You can roast it with olive oil and herbs, blend it into a creamy soup, or toss cubes into salads and pasta dishes.
"Packed with fiber and essential vitamins, butternut squash beautifully complements seasonal favorites like sweet potatoes and pumpkin," adds Stuart. One noteworthy nutrient found in butternut squash? Beta carotene, an antioxidant that supports many aspects of our health, including brain health.
TRY IT: Butternut Squash Mac 'n' Cheese
Lentils
As the weather cools, hearty legumes like lentils become pantry staples. Lentils are central to Mediterranean cooking, appearing in soups, stews, and salads. For a perfect November meal, try making a warm lentil salad with roasted root vegetables and a drizzle of lemon-tahini dressing.
They are also a natural source of plant-based protein, fiber, and iron, making them a filling and nutritious base for many meals. Including them in an anti-inflammatory diet, like the Mediterranean Diet, is a natural choice, as lentil consumption is linked to reducing inflammation in the body.
Pears
While apples often steal the autumnal spotlight, pears are a sweet and juicy fruit that peaks in the fall and deserves some attention too, especially when following the Mediterranean Diet. They are a source of dietary fiber and vitamin C, and some data suggest consumption may be linked to heart health support.
In the Mediterranean style, you can enjoy them fresh as a simple dessert or snack. They also pair wonderfully with savory flavors. Try adding sliced pears to a salad with walnuts and feta cheese or baking them with a sprinkle of cinnamon and a drizzle of honey.
TRY IT: Roasted Pears
Kale
Dark, leafy greens are a cornerstone of the Mediterranean diet, and kale is a robust option that thrives in cooler weather. Packed with vitamins A, C, and K, as well as antioxidants, kale is a nutritional powerhouse.
To make it more tender, massage kale with a bit of olive oil and lemon juice before adding it to salads. It also holds up well in soups and stews or can be lightly sautéed with garlic and red pepper flakes.
TRY IT: Creamy Kale Pasta
Citrus fruits (lemons and oranges)
November marks the beginning of citrus season, bringing a welcome burst of brightness to earthy fall flavors. Lemons and oranges are loaded with vitamin C and add a zesty kick to countless dishes. Citrus fruits are also a natural source of flavonoids, carotenoids, and essential oils that offer numerous health benefits. These compounds may help reduce the risk of metabolic syndrome-related diseases, including heart disease, diabetes, and certain cancers.
"One of the best things about the Mediterranean diet is how beautifully its staples, like beans and lentils, pair with these vibrant fruits," says Shaw. "A hearty lentil, kale, and orzo stew gets a bright boost from a squeeze of lemon, while a squash and white bean harvest salad shines with fresh orange slices."
TRY IT: Roasted Beet and Orange Salad
Walnuts
Nuts are a key component of the Mediterranean diet, providing plant-based omega-3 fatty acids, plant-based protein, and a satisfying crunch. Fun fact: walnuts are the only tree nut that is an excellent source of ALA omega-3 fatty acid, a nutrient that may have anti-inflammatory benefits.
Walnuts, with their rich, earthy flavor, are a perfect fit for fall. Sprinkle chopped walnuts over your morning oatmeal or yogurt, toss them into salads for added texture, or use them in baked goods like a pear-and-walnut tart.
TRY IT: Creamy Miso Pasta with Walnuts
Olive oil
No list of Mediterranean diet foods would be complete without olive oil. As the main source of fat in the Mediterranean diet, olive oil is prized for its heart-healthy monounsaturated fats and powerful antioxidants. Oleocanthal is a powerful antioxidant with anti-inflammatory and anticancer properties found in olive oil, and data shows potential for treating conditions like heart disease, arthritis, and even cancer. Research highlights its ability to target harmful pathways in the body, making it a promising natural compound for future therapies.
Olive oil's smooth, fruity flavor enhances just about any November dish, from roasted fall vegetables to hearty kale salads. Use it to sauté garlic and onions for soups, drizzle it over fish, or make a quick vinaigrette for greens and grains. Olive oil even works as a finishing touch; just a splash over hot lentil stews or roasted squash brings out their best flavors. Its versatility and health benefits make it a foundational ingredient, especially as hearty, warming meals take center stage this season.
Pomegranate
These ruby-red jewels are in season during late fall and early winter. Pomegranate seeds, or arils, are packed with antioxidants and have a unique sweet-tart flavor. They add a festive and vibrant touch to any dish, and they offer anti-inflammatory benefits to boot.
Sprinkle pomegranate seeds over roasted vegetables, salads, or grain bowls. They also make a beautiful garnish for yogurt, hummus, or even a simple piece of grilled fish, embodying the Mediterranean flair for making simple food look and taste extraordinary.
RELATED: 10 Health Benefits of Pomegranates
Gillean is a media dietitian with over a decade of experience working with brands through TV, content creation, and consulting. She’s the founder of the What’s for Dinner Club, a resource that provides healthy, easy dinner recipes for busy families. As a mom of 3, she knows how overwhelming it can feel to make your nutrition and priority, so through her work she strives to make nutrition simple and convenient. Gillean is also the co-founder of a media training program called Expert with Influence, with the goal of helping health experts grow in the media space and be a source of reliable, credible nutrition information.
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