What condiments are allowed on a Mediterranean diet?

December 21, 2025 •

4 min read

According to research, the Mediterranean diet is associated with numerous health benefits, yet many people are unsure what condiments are allowed on a Mediterranean diet to add flavor without compromising their health goals. This guide explores the diverse range of natural, whole-food condiments that can enhance your meals while staying true to the diet's core principles.

Quick Summary

The Mediterranean diet permits condiments rich in healthy fats, fresh herbs, and natural ingredients. Options include olive oil, various vinegars, hummus, tahini, and homemade sauces. Processed, high-sugar, and preservative-laden versions should be avoided for optimal health benefits.

Key Points

Embrace EVOO: Extra-virgin olive oil is the primary and healthiest fat for condiments, used in dressings, dips, and as a finishing drizzle.
Prioritize Herbs and Spices: Use a wide array of fresh and dried herbs and spices like basil, oregano, and cumin to add flavor and reduce your reliance on salt.
Choose Wholesome Dips: Hummus, baba ganoush, and tzatziki are excellent Mediterranean diet-compliant condiments, especially when made at home.
Mindful Store-Bought Shopping: Always check labels on packaged condiments to avoid added sugars, unhealthy fats, and artificial ingredients often found in ketchup or creamy dressings.
Homemade is Best: Making your own vinaigrettes and sauces with simple ingredients gives you full control over their nutritional profile and flavor.
Incorporate Natural Acidity: Utilize various vinegars like balsamic, red wine, and apple cider vinegar, along with fresh lemon juice, to add brightness to your dishes.

The Mediterranean diet is more than just a list of foods; it’s a way of eating that focuses on fresh, whole ingredients and healthy fats. While the emphasis is on simple, natural flavors, condiments are essential for adding complexity and excitement to meals. Choosing the right ones, however, means moving away from heavily processed, store-bought sauces and toward those made from wholesome, traditional ingredients.

The Foundation: Extra-Virgin Olive Oil and Vinegars

Extra-virgin olive oil (EVOO) is the undisputed cornerstone of the Mediterranean diet. Used for cooking, drizzling, and creating dressings, its rich, fruity flavor and high antioxidant content make it a superior choice. It’s a healthy monounsaturated fat that helps to lower LDL ('bad') cholesterol.

Vinegars are another staple, adding tang and depth to dishes. Allowed options include:

Balsamic vinegar: Aged balsamic is a rich, flavorful finishing touch, while more common balsamic vinegar is excellent for vinaigrettes.
Red wine vinegar: A pantry classic for creating tangy salad dressings and marinades.
White wine vinegar: Lighter in flavor than red wine vinegar, ideal for delicate sauces.
Apple cider vinegar: A versatile option that can be used in dressings and marinades.

Combined with EVOO, vinegars form the base of countless simple, homemade dressings that are far healthier than their store-bought counterparts, which often contain added sugars and preservatives.

Flavor from Nature: Herbs and Spices

Instead of relying on salt, the Mediterranean diet prioritizes the robust flavors of herbs and spices. Using a wide array of seasonings not only enhances taste but also provides a host of anti-inflammatory benefits.

Allowed Herbs (Fresh or Dried): Basil, oregano, parsley, rosemary, thyme, dill, mint, and cilantro.
Allowed Spices: Garlic powder, onion powder, cumin, coriander, paprika, red pepper flakes, cinnamon, and nutmeg.
Spicy Condiments: For heat, options like harissa (a North African chili paste) and other chili-based sauces are acceptable, especially when homemade.

Dried herbs and spices can be blended into seasoning mixes for quick, flavorful additions to vegetables, fish, and poultry.

Healthy Dips and Sauces

Many beloved Mediterranean dips and spreads are diet-friendly. These not only add flavor but also incorporate nutrient-dense ingredients like legumes and healthy fats.

Hummus: This classic dip of blended chickpeas, tahini, lemon juice, and garlic is a perfect example of a healthy Mediterranean condiment.
Baba Ganoush: A smoky eggplant dip made with tahini, lemon, and garlic.
Tzatziki: A refreshing dip made from nonfat Greek yogurt, cucumber, garlic, and dill.
Romesco: A Spanish sauce made from roasted tomatoes, red peppers, nuts, and garlic.
Pesto: A vibrant sauce made from basil, pine nuts, garlic, parmesan cheese, and olive oil.
Chermoula: A flavorful marinade and condiment from North Africa with herbs, spices, and olive oil.

Navigating Store-Bought Condiments

While many homemade sauces are compliant, finding suitable store-bought options requires vigilance. A general rule of thumb is to check ingredient labels and avoid those with added sugars, artificial flavors, and preservatives.

Acceptable Store-Bought: Simple mustards (like Dijon) and specific brands of hot sauce can be suitable if they contain clean ingredients.
Limit or Avoid: Ketchup, many barbecue sauces, and creamy dressings like ranch are often loaded with sugar, corn syrup, and unhealthy fats.

Comparison of Common Condiments


Condiment	Mediterranean Diet Compliance	Notes
Extra-Virgin Olive Oil	Allowed	The primary fat source, rich in healthy monounsaturated fats.
Balsamic Vinegar	Allowed	Choose authentic varieties for the best flavor and avoid syrupy glazes with added sugar.
Mustard (e.g., Dijon)	Allowed	Generally low in calories and sugar, providing tangy flavor.
Ketchup	Avoid	Most versions contain high-fructose corn syrup and added sugars.
Hummus	Allowed	A nutrient-dense dip made from chickpeas and tahini.
Creamy Dressings	Avoid/Limit	Often high in saturated fat and additives. Use homemade alternatives with Greek yogurt.
Soy Sauce	Accepted (with care)	Not traditional, but acceptable in moderation. Check for high sodium content and simple ingredients.
Harissa	Allowed	Traditional North African chili paste, preferably homemade or a clean store-bought version.

Creating Your Own Mediterranean Condiments

Making your own condiments is a simple and rewarding way to control ingredients and guarantee diet compliance. The possibilities are endless and often take only minutes to prepare.

Simple Vinaigrette: Shake together high-quality EVOO, red wine vinegar, minced garlic, oregano, and salt and pepper to taste.
Herbed Greek Yogurt: Mix plain Greek yogurt with fresh dill, minced garlic, a squeeze of lemon juice, and a drizzle of olive oil for a quick dip or topping.
Zesty Tahini Dressing: Whisk tahini with water, lemon juice, garlic, and salt until smooth. It’s perfect for salads or drizzling over roasted vegetables.
Preserved Lemons: While they require patience, these fermented lemons are a powerful and traditional North African condiment that adds a unique briny, citrus flavor to dishes.

Conclusion: Flavor with Intent

Knowing what condiments are allowed on a Mediterranean diet empowers you to create flavorful and healthy meals without relying on processed additives. By focusing on the diet's core principles—utilizing extra-virgin olive oil, fresh herbs, spices, and naturally based dips and sauces—you can elevate your cooking and fully embrace the vibrant flavors of the Mediterranean. Making your own dressings and spreads is the best way to ensure ingredient quality, but careful label reading can also lead to smart store-bought choices. This approach not only makes the diet more sustainable but also unlocks a world of culinary creativity.

For more ideas on creating delicious, healthy meals, explore the resource on the principles of the Mediterranean Diet from Oldways, a trusted source on food traditions: Oldways: The Mediterranean Diet.

Sources

Mayo Clinic
OLDWAYS
Big Horn Olive Oil
The Plant-Forward Kitchen

Frequently Asked Questions

Most commercial ketchups are not recommended for the Mediterranean diet due to their high content of added sugars and corn syrup. For a similar taste, you can opt for a simple, homemade tomato sauce or a clean, naturally sweetened version.

You can, but it's best to check the ingredients carefully. Many store-bought dressings contain added sugars, unhealthy oils, and preservatives. Opt for homemade vinaigrettes using extra-virgin olive oil and vinegar for a healthier option.

Soy is not a traditional Mediterranean food, but research suggests its inclusion doesn't alter the diet's benefits. While acceptable in moderation, it's wise to check for high sodium content and choose less processed forms.

Yes, many types of mustard, particularly Dijon, are compliant. They are generally low in calories and sugar and add a tangy flavor to dishes. Just check the label for any added sugars or artificial ingredients.

Salt is not off-limits, but the diet encourages using less of it and relying more on herbs, spices, and garlic for flavor. This approach helps manage sodium intake while ensuring your food is delicious.

A classic vinaigrette is easy to make at home. Simply combine extra-virgin olive oil, red wine vinegar, a clove of minced garlic, a teaspoon of dried oregano, and a pinch of salt and pepper.

Traditional mayonnaise is not recommended due to its high saturated fat content. However, you can make healthier, compliant versions using Greek yogurt or tahini as a base, flavored with garlic, lemon, and herbs.