Traditional Greek Food: What It Is, Health Benefits and Recipes

Sun-kissed and bursting with intoxicating flavour, traditional Greek food has its roots in ancient times, when the Minoans first domesticated animals and discovered the life-giving properties of the humble olive. Itself influenced by cuisines from the Middle East and beyond, simple and robust Greek gastronomy spread across Europe, today providing us with one of the healthiest diets in the world. 

The notion of traditional Greek food may conjure up images of lamb chops served with chips in a waterside taverna, but historically the country’s diet is based on the consumption of fresh regional produce – fish and seafood taking a starring role in island gastronomy, lamb and pork featuring more on the mainland – with perhaps a glass or two of local white retsina wine thrown in. That’s how the Greeks have eaten for centuries, and it has stood them in good stead, as in the 1960s, they were found to have some of the lowest chronic disease rates in the world. To this day, eating food is much more than daily routine to the Greeks; the custom of sharing healthy, generous and delicious meals with family and friends is an innate part of the country’s culture, and is believed to impact positively on mental and physical well-being. 

Based on fresh vegetables, olive oils, whole grains and lean proteins like fish or meat, traditional Greek food shares many ingredients with the fabled Mediterranean diet, which is known to increase longevity and fight against disease in several ways. Firstly, this regime is high in antioxidants that may increase brain health and function – to the point where it may possibly reduce the risk of developing Alzheimer’s – as well as lowering blood pressure and cholesterol, which benefits the heart.

The high fibre content in traditional Greek food also promotes healthy gut bacteria to aid digestion, while the polyphenol compounds in fruits, vegetables and cereals are thought to fight the production of cancer cells. As the diet includes a lot of plant-based foodstuffs while limiting processed foods and added sugars, it can be helpful for weight-loss plans – and as much of the produce is grown or available locally, it’s sustainable as well, racking up few food miles along the way. 

Greek recipes and eating habits have evolved over the centuries to suit contemporary life. Breakfast is a small affair, usually bread, cheese, fruits and a cup of devilishly strong coffee. Lunch is often the main focus of the day, as even in major cities life stops for the messimeri afternoon siesta between 2pm and 5pm. In the early evening the meze snacks come out: an inviting mélange of small plates like hummus dip, lemony-rice-stuffed vine leaves (dolmades), tangy garlic-stuffed olives and crumbly feta cheese with a chunky tomato salad. Dinner is served late at night, often accompanied by retsina and aniseed-infused ouzo digestifs. 

With a rich cornucopia of fresh produce to choose from, traditional Greek food sings with vitality, flavour and generosity. Here are 3 easy step-by-step recipes that will have you cooking traditional Greek food like a native. 

Greece’s answer to Turkey’s shish kebabs, souvlaki is a fast, easy and wholesome treat made with lean meats rich in protein and minerals. In traditional Greek cooking, the meat would have been whatever was to hand – in the same manner that Spanish paella recipes originally utilised seasonal local ingredients – but is now more often lamb or chicken.

• 12 boneless chicken thighs

For the marinade

• 4 tablespoons olive oil
• 2 teaspoons dried oregano
• 1 teaspoon dried mint
• 1 teaspoon ground cumin
• 1 teaspoon coriander
• 1 teaspoon sweet paprika
• ½ teaspoon ground cinnamon
• Zest and juice of 1 lemon, plus 1 lemon for wedges
• 4 crushed garlic cloves 
• 1 teaspoon salt and black pepper

• Combine the chicken with the marinade ingredients and mix. Leave for at least 3 hours.
• Line a roasting tin with foil, thread the chicken onto skewers and place in the tin.
• Put the chicken under a hot grill and cook for 15-20 minutes, brushing with oil and any roasting tin juices, turning halfway through cooking.
• Remove from the oven and rest for 5 minutes.
• Make 4 kebabs and serve with pitta wraps.


A joy to make and truly delicious to eat, savoury spanakopita is a traditional vegetarian pie from the north-west of Greece, combining top-quality, simple ingredients with complex flavours.

• 200 g fresh spinach leaves 
• 175 g chopped sundried tomato
• 100 g crumbly feta cheese
• 2 eggs
• 125 g filo pastry

• Put the spinach into a large pan with a little water and cook until wilted. Tip into a sieve, cool, squeeze out excess water and chop.
• Mix the spinach, tomatoes, feta and eggs in a bowl. 
• Unroll the filo pastry and cover with dampened kitchen paper.
• Brush a sheet with a little sundried tomato oil and drape it over a cake tin so the pastry hangs over the sides. 
• Repeat until you have about 3 layers of pastry over the bottom of the cake tin, then spoon the filling on top.
• Pull the pastry sides into the centre of the mix and close it up. Brush with tomato oil.

• Heat oven to 180˚C/360˚F. Cook for 30 minutes until the pastry is crisp and golden. Slice into wedges and serve with salad.

Often regarded as Greece’s national dish, comforting moussaka is in fact thought to have originated in Turkey. With its silky layers of aubergine, creamy sauce and meat, versions can be found across the Middle East. 

• 6 tablespoons olive oil
• 3 aubergines, cut into rounds
• 800 g lamb mince
• 1 finely chopped onion
• 2 crushed garlic cloves
• 3 teaspoons dried oregano
• 2 teaspoons ground cinnamon
• 2 bay leaves
• 200 ml red wine
• 400 g chopped tomatoes
• 2 tablespoons tomato purée
• ½ tablespoon brown sugar
• 200 ml water
• 550 g potatoes, peeled and cut into rounds

For the béchamel sauce

• 40 g unsalted butter
• 40 g plain flour
• 450 ml milk
• 40 g finely grated parmesan 
• Grated nutmeg
• 1 egg plus 1 yolk, both lightly beaten

• Heat a frying pan and drizzle 4 tablespoons of olive oil over the aubergines.
• Fry them in batches for 5-7 minutes each until golden, adding more olive oil as needed.
• Set aside on a plate lined with kitchen paper.
• Fry the mince with 1 tablespoon of oil until brown. Set aside.
• Add the remaining oil to the onion and fry for 10-12 minutes until translucent.
• Add the garlic, oregano, cinnamon, chilli and bay leaves and cook for another minute.
• Return the lamb to the pan, pour in the red wine, bring to a simmer and reduce the liquid by half.
• Stir in the tomatoes, purée, sugar and water. Season, lower the heat and simmer for 20 minutes, stirring occasionally.
• Heat oven to 200˚C/180˚F and boil a pan of water. Add the potato and cook for 6 minutes, drain and set aside to dry for 10 minutes.
• Melt the butter, stir in the flour and cook for 1 minute. Remove from the heat and whisk in the milk slowly until smooth.
• Simmer for 3 minutes. Remove and whisk in the parmesan, nutmeg and eggs.
• Spoon a third of the meat into an ovenproof dish and spread evenly. Top with half the aubergine and half the potato, and repeat the layering.
• Smooth the béchamel over the top of the layers and cook for 50 mins or until golden brown. 
• Cool for 10 minutes and serve. 

If you enjoyed trying out these recipes for traditional Greek food, why not try another regional speciality, xtapodi octopus?