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Does this count as Mediterranean?

Paste your recipe, as a link or text. See how well it fits the Mediterranean diet and how healthy it is, which ingredients hold it back and the swaps that fix it, checked against everyone you cook for. Then cook the healthier version your family will still eat.

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Try it on a dish you know

These are real results from the app for one family of four: Sam doesn't eat pork and wants less saturated fat, Alex wants more protein, and the kids won't eat anything spicy. Pick a dish.

Spaghetti carbonara

  • 780kcal
  • 32 gprotein
  • 4 gfiber
  • 2.5 gsalt
A plate of spaghetti carbonara with crisp pieces of guanciale

Why these scores

  • Guanciale or pancetta is cured pork: about 38 g of processed meat per serving, the kind of meat MEDAS asks you to keep under one serving a day.
  • The dish has no vegetables at all, so it contributes nothing to the 2+ daily vegetable servings MEDAS asks for.
  • No olive oil is used. The fat comes from rendered pork fat, egg yolks and pecorino.
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For this household

  • Sam: Constraint brokenThe 150 g of guanciale or pancetta is pork, which Sam doesn't eat.
  • Sam: Goal missedGuanciale, pecorino and 4 egg yolks give about 14 g saturated fat per portion, which works against Sam's goal of eating less saturated fat.
  • Alex: Goal servedEggs, pecorino and guanciale give about 32 g protein per portion, which serves Alex's protein goal.
  • Everyone: PracticalThe dish is ready in about 20 minutes and makes 4 servings, well within the 40-minute weeknight limit.

Swaps

  1. HighReplace the 150 g guanciale with 200 g diced chicken breast or 150 g hot-smoked salmon, browned in 1 tbsp olive oil. This removes the pork Sam doesn't eat and cuts saturated fat and salt, while keeping the protein Alex wants.
  2. MediumUse 2 egg yolks and 3 whole eggs instead of 4 yolks and 1 egg. This lowers saturated fat while adding protein and keeping the sauce creamy.
  3. MediumReduce the pecorino to 50 g. This cuts salt and saturated fat while keeping the cheese flavour.

And 3 more in the app.

Wholewheat spaghetti carbonara with chicken and peas

Serves 4

  • 660kcal
  • 38 gprotein
  • 14 gfiber
  • 1.3 gsalt

Ingredients

  • 400 g wholewheat spaghetti
  • 200 g chicken breast, diced (or 150 g hot-smoked salmon, flaked)
  • 1 tbsp olive oil, for browning
  • 2 egg yolks
  • 3 whole eggs
  • 50 g pecorino romano, finely grated
  • 1/2 tsp freshly ground black pepper, plus more at the table for adults
  • 300 g frozen peas (or courgette, diced and sautéed)
  • 150 g mixed salad leaves, for a side salad
  • 1 tbsp extra virgin olive oil, to dress the salad
  • Salt for the pasta water

Method

  1. Bring a large pan of salted water to the boil and cook the wholewheat spaghetti until al dente, adding the peas for the last 3 minutes.
  2. Meanwhile, heat 1 tbsp olive oil in a frying pan and brown the diced chicken for 6–8 minutes until golden and cooked through (if using hot-smoked salmon, just warm the flakes briefly).
  3. Whisk the egg yolks, whole eggs, pecorino and 1/2 tsp black pepper in a bowl.
  4. Reserve a cup of pasta water, then drain the spaghetti and peas and toss them with the chicken in the pan off the heat.
  5. Stir in the egg mixture with a splash of pasta water, tossing until the sauce is creamy without scrambling.
  6. Dress the salad leaves with the extra virgin olive oil and serve alongside, with more black pepper at the table for the adults.

For this household

  • Give the kids slightly smaller pasta portions and serve their plates without extra pepper.
  • Alex can take a larger share of the chicken for more protein.

Greek salad

  • 310kcal
  • 9 gprotein
  • 3 gfiber
  • 2.5 gsalt
A Greek salad topped with a block of feta and oregano

Why these scores

  • Tomatoes, cucumber, green pepper and red onion make up most of the dish, roughly 250 g of vegetables per serving, more than one of the 2 daily MEDAS servings.
  • Extra virgin olive oil is the only added fat, used as the dressing.
  • 4 tbsp olive oil across 4 servings gives 1 tbsp each, a quarter of the 4 daily tablespoons MEDAS asks for.
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For this household

  • Alex: Goal missedAt about 9 g protein per portion, mostly from 50 g feta, this side salad does little for Alex's protein goal.
  • Sam: Goal missedThe 200 g block of feta gives about 8 g saturated fat per portion, working against Sam's goal.
  • Everyone: PracticalIt serves 4 only as a side, so it needs a main or added protein to be a weeknight dinner, though it takes just 15 minutes.

Swaps

  1. HighAdd a 400 g can of drained chickpeas to the bowl. Adds about 5 g protein and 4 g fibre per portion and a legume serving, turning the side into a meal.
  2. HighReduce the feta from 200 g to 100 g, crumbled over the top. Halves the saturated fat and cuts salt by about 0.7 g per portion while keeping the flavour.
  3. MediumServe with 400 g grilled chicken breast or tinned tuna on the side. Gives Alex roughly 25 g extra protein per portion with little saturated fat.

And 1 more in the app.

Greek salad with chickpeas and chicken or tuna

Serves 4

  • 470kcal
  • 37 gprotein
  • 8 gfiber
  • 2.2 gsalt

Ingredients

  • 4 ripe tomatoes, cut into wedges
  • 1 cucumber, sliced
  • 1 green pepper, sliced
  • 1 red onion, thinly sliced
  • 400 g can chickpeas, drained and rinsed
  • 100 g kalamata olives
  • 100 g feta, crumbled
  • 4 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp dried oregano
  • 400 g chicken breast, grilled, or tinned tuna, drained

Method

  1. If using chicken, grill the chicken breast for 6–8 minutes per side until cooked through, rest for 5 minutes and slice; if using tuna, drain it and flake into chunks.
  2. Put the tomatoes, cucumber, pepper, onion, chickpeas and olives in a bowl; don't add salt, as the feta and olives season the salad.
  3. Crumble the feta over the top, sprinkle with oregano, and dress with the olive oil and vinegar.
  4. Serve with the grilled chicken or tuna on the side.

For this household

  • Alex can take a larger share of the chicken or tuna for extra protein.
  • Sam can go lighter on the feta to cut saturated fat further.

Bacon, Egg and Cheese Breakfast Sandwich

  • 480kcal
  • 24 gprotein
  • 2 gfiber
  • 3.2 gsalt
An English muffin breakfast sandwich with egg, bacon and melted cheese

Why these scores

  • Two slices of bacon per sandwich are processed pork, the kind of meat MEDAS asks you to keep under one serving a day.
  • Butter on the muffins plus frying in bacon fat make animal fat the only cooking fat, about half a tablespoon of butter per serving.
  • No olive oil is used at all; bacon fat and butter replace it.
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For this household

  • Sam: Constraint brokenThe 4 slices of bacon are pork, and the eggs are fried in bacon fat, so Sam can't eat this as written.
  • Sam: Goal missedButter, bacon fat and American cheese give about 12 g saturated fat per sandwich, working against Sam's goal.
  • Alex: Goal servedEach sandwich gives about 24 g protein from egg, bacon and cheese, a solid contribution to Alex's protein goal.
  • Everyone: PracticalThe recipe serves 2, so double it for the family of 4; it fits easily in 40 minutes.

Swaps

  1. HighReplace the bacon with sliced smoked chicken or turkey breast (about 40 g per sandwich), and fry the eggs in 1 tsp olive oil instead of bacon fat. Removes the pork for Sam, cuts saturated fat and salt, and keeps the protein for Alex.
  2. MediumSkip the butter on the muffins, or drizzle a little olive oil instead. Cuts about 3.5 g saturated fat per serving and moves toward olive oil as the main fat.
  3. MediumSwap the American cheese for a thin slice of real cheddar or a little feta (about 15 g). Avoids an ultra-processed cheese and lowers salt and saturated fat.

And 2 more in the app.

Smoked Chicken, Egg and Cheese Breakfast Sandwich

Serves 4

  • 360kcal
  • 27 gprotein
  • 6 gfiber
  • 2.3 gsalt

Ingredients

  • 4 wholemeal English muffins, split
  • 1 tbsp olive oil (4 tsp total, for the eggs and drizzling)
  • 160 g sliced smoked chicken or turkey breast
  • 4 large eggs
  • 60 g mature cheddar, thinly sliced, or crumbled feta
  • 2 tomatoes, sliced
  • 40 g baby spinach or rocket (about 4 handfuls)
  • salt and pepper
  • 4 tsp ketchup, to serve (optional)

Method

  1. Toast the wholemeal English muffins and drizzle the cut sides with a little olive oil, or leave them plain.
  2. Heat the remaining olive oil in a skillet over medium heat and fry the eggs until done to your liking; season lightly with pepper and a little salt.
  3. Warm the smoked chicken or turkey slices briefly in the same pan, about 30 seconds per side.
  4. Layer each muffin base with spinach or rocket, tomato slices, an egg, about 40 g chicken or turkey and about 15 g cheese, then top with the muffin lid.
  5. Serve with a small spoonful of ketchup on the side if wanted.

Chicken burrito bowl

  • 880kcal
  • 50 gprotein
  • 9 gfiber
  • 3.3 gsalt
A burrito bowl with sliced chicken, rice, black beans, corn, peppers and lime

Why these scores

  • The cooking fats are vegetable oil and butter, with no olive oil at all.
  • Butter in the rice plus 120 ml sour cream and 115 g cheddar add dairy fat to every bowl.
  • About 3.3 g salt per serving, mostly from the taco seasoning packet, jarred salsa, cheddar and canned beans, around two thirds of the daily 5 g limit.
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For this household

  • the kids: Constraint brokenTaco seasoning and jarred salsa often contain chilli and can be spicy for the 8- and 11-year-old.
  • Sam: Goal missedCheddar, sour cream, butter and chicken thighs bring about 13 g saturated fat per bowl.
  • Alex: Goal servedEach bowl gives roughly 50 g protein from 170 g chicken thigh, black beans and cheddar.
  • Everyone: PracticalCooking the rice and chicken in parallel fits comfortably within the 40-minute weeknight limit and serves 4 as written.

Swaps

  1. HighReplace the taco seasoning packet with 1 tbsp homemade mix of cumin, smoked paprika, garlic powder and oregano, leaving out chilli, and choose a mild salsa or fresh chopped tomato. Keeps the kids' food non-spicy and cuts salt and ultra-processed additives.
  2. HighSwap the sour cream for plain Greek yogurt and halve the cheddar to 55 g. Cuts saturated fat for Sam while keeping protein for Alex.
  3. MediumUse olive oil instead of the vegetable oil and butter, cooking the rice in 1 tbsp olive oil. Makes olive oil the main fat and lowers saturated fat.

And 3 more in the app.

Chicken burrito bowl

Serves 4

  • 780kcal
  • 60 gprotein
  • 13 gfiber
  • 1.5 gsalt

Ingredients

  • 680 g skinless chicken breast, trimmed of any fat
  • 1 tbsp homemade spice mix of ground cumin, smoked paprika, garlic powder and dried oregano (no chilli)
  • 4 tbsp olive oil
  • 280 g brown long-grain rice
  • 1 red pepper, diced
  • 1 tomato, diced
  • 1 red onion, diced
  • 1 can (425 g) black beans, no salt added or well rinsed, drained
  • 165 g canned sweetcorn, no salt added or well rinsed, drained
  • 55 g cheddar cheese, grated
  • 120 ml plain Greek yogurt
  • 240 ml mild salsa or fresh chopped tomato
  • 55 g iceberg lettuce, shredded
  • 1 lime
  • 1 pinch salt

Method

  1. Cook the brown rice with 1 tbsp olive oil and a pinch of salt according to the packet, about 25–30 minutes.
  2. Meanwhile, toss the chicken breast with the spice mix and 1 tbsp olive oil, then cook in a skillet over medium-high heat until cooked through, 6–8 minutes per side. Rest, then slice.
  3. In the same pan, sauté the diced pepper, tomato and red onion in 1 tbsp olive oil over medium heat until soft, about 8 minutes.
  4. Rinse the black beans and corn well, then warm them with the remaining 1 tbsp olive oil.
  5. Divide the rice between 4 bowls and top with the chicken, sautéed vegetables, beans, corn, lettuce, cheddar, mild salsa or chopped tomato and Greek yogurt. Squeeze over the lime.

For this household

  • Serve Alex an extra spoonful of beans or Greek yogurt for more protein.
  • Sam can go lighter on the cheddar to cut saturated fat further.

Classic Beef Chili

  • 720kcal
  • 45 gprotein
  • 11 gfiber
  • 2.8 gsalt
A bowl of chili with kidney beans, cheddar, sour cream and scallions

Why these scores

  • About 150 g of 80/20 ground beef per serving, well over one MEDAS red meat serving in a single meal.
  • No olive oil is used; the beef is browned in its own fat, so animal fat is the main fat.
  • Sour cream and cheddar topping add dairy fat, about 20 ml sour cream per serving.
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For this household

  • the kids: Constraint broken3 tbsp chili powder plus 1 tsp cayenne make this chili spicy for the kids.
  • Sam: Goal missed80/20 ground beef, cheddar and sour cream give around 15 g saturated fat per serving.
  • Alex: Goal servedBeef and kidney beans give about 45 g protein per serving.
  • Everyone: PracticalThe 45-minute simmer plus browning takes about 60 minutes, over the 40-minute weeknight limit.
  • Everyone: PracticalThe recipe serves 6 while the household cooks for 4, so scale by two-thirds or keep leftovers.

Swaps

  1. HighLeave out the cayenne and use 1 tbsp mild chili powder or smoked paprika, letting adults add hot sauce at the table. Makes the chili mild enough for the kids.
  2. HighReplace half the beef with an extra can of kidney beans or lentils and use 95/5 lean beef or ground turkey for the rest. Cuts saturated fat for Sam while keeping protein high for Alex.
  3. MediumSwap sour cream for plain Greek yogurt and halve the cheddar. Less saturated fat and more protein.

And 3 more in the app.

Lighter Beef and Bean Chili

Serves 4

  • 625kcal
  • 38 gprotein
  • 14 gfiber
  • 1.2 gsalt

Ingredients

  • 2 tbsp olive oil
  • 1 large onion, diced
  • 1 green bell pepper, diced
  • 3 garlic cloves, minced
  • 300 g 95/5 lean ground beef or ground turkey
  • 2 tbsp mild chili powder
  • 2 tsp smoked paprika
  • 1.5 tsp ground cumin
  • 530 g canned crushed tomatoes
  • 2 x 400 g cans red kidney beans, drained and rinsed
  • 160 ml low-sodium beef broth
  • 40 g cheddar cheese, shredded
  • 80 g plain Greek yogurt
  • 200 g brown rice (or 4 wholegrain tortillas), to serve
  • hot sauce, for adults at the table

Method

  1. Start the brown rice cooking according to the packet, if using.
  2. Heat the olive oil in a large pot over medium heat and gently cook the onion, bell pepper and garlic for about 5 minutes until softened.
  3. Add the lean beef or turkey and cook, breaking it up, until browned.
  4. Stir in the mild chili powder, smoked paprika and cumin and cook for 1 minute.
  5. Add the crushed tomatoes, kidney beans and low-sodium broth, bring to a boil, then simmer for 20–25 minutes until thickened.
  6. Serve with brown rice or warmed wholegrain tortillas, topped with the cheddar and a spoonful of Greek yogurt, with hot sauce on the table for the adults.

For this household

  • Keep the pot mild and let adults add hot sauce at the table so the kids' portions stay non-spicy.
  • Alex can take a slightly larger portion of chili or an extra spoon of Greek yogurt for more protein.
  • Sam can skip the cheddar and use extra Greek yogurt to cut saturated fat further.

Tuna salad sandwich with chips

  • 720kcal
  • 25 gprotein
  • 3 gfiber
  • 2.2 gsalt
A tuna salad sandwich with tomato and greens

Why these scores

  • Vegetables are only half a celery stalk and one iceberg leaf per serving, far from a full vegetable serving.
  • The fat comes from mayonnaise (usually soybean or canola oil) and fried potato chips, not olive oil.
  • Around 2.2 g salt per serving from bread, chips, mayonnaise, relish and canned tuna, close to half the daily 5 g limit.
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For this household

  • Sam: Goal missedThe 60 ml mayonnaise and the fried potato chips add about 7 g saturated fat per portion.
  • Alex: Goal servedThe 140 g can of tuna gives about 25 g protein per portion, but scaled to 4 servings you'd need two cans to keep that.
  • Everyone: PracticalThe recipe serves 2, so double everything, including a second can of tuna, to feed the family of 4; it takes about 10 minutes.

Swaps

  1. HighReplace half the mayonnaise with plain Greek yogurt and a drizzle of extra virgin olive oil. Cuts saturated fat and salt while adding protein, which serves both Sam and Alex.
  2. HighReplace the potato chips with a side of carrot sticks, cherry tomatoes and cucumber, or a small portion of unsalted nuts. Removes salty fried snacks and adds vegetables or healthy fats.
  3. MediumSwap the white sandwich bread for wholegrain bread. Adds fibre and replaces an ultra-processed refined loaf.

And 2 more in the app.

Tuna and white bean salad sandwich with crunchy vegetables

Serves 4

  • 520kcal
  • 38 gprotein
  • 12 gfiber
  • 2 gsalt

Ingredients

  • 2 cans (about 140 g each) tuna in water, drained
  • 30 g (2 tbsp) mayonnaise
  • 60 g (4 tbsp) plain Greek yogurt
  • 1 tbsp extra virgin olive oil
  • 1 x 400 g can white beans or chickpeas, drained, rinsed and mashed
  • 2 celery stalks, finely diced
  • 2 tbsp chopped dill pickles or capers
  • 1/2 lemon, juiced
  • 8 slices wholegrain bread
  • 60 g lettuce leaves or baby spinach
  • salt and pepper
  • 2 carrots, cut into sticks
  • 200 g cherry tomatoes
  • 1 cucumber, cut into sticks (or 30 g unsalted nuts per person instead of the vegetable side)

Method

  1. Mash the rinsed white beans or chickpeas roughly with a fork in a bowl.
  2. Add the tuna, mayonnaise, Greek yogurt, olive oil, celery, dill pickles or capers and lemon juice, mix well and season lightly with pepper and a little salt if needed.
  3. Spread the mixture on four slices of wholegrain bread, top with plenty of lettuce or spinach and close with the remaining slices.
  4. Cut the carrots and cucumber into sticks and serve with the cherry tomatoes (or a small handful of unsalted nuts) on the side.

For this household

  • Give Alex a generous scoop of the tuna and bean filling for extra protein.
  • Keep the kids' portions mild by using dill pickles rather than capers and adding no pepper on theirs.

For cooks who want to eat more Mediterranean without starting over

You've been told to eat Mediterranean

By a doctor, a dietitian or an article, and every recipe online calls itself healthy. Five Olives tells you which ones actually fit, and why.

You cook for people who don't all want to change

Write down who's eating, what they never eat and what they're working toward. Every recipe is checked against all of them, so nobody's rule gets lost.

You love your recipes as they are, almost

Keep the chili, the tacos or the fried rice. Five Olives shows the few changes that matter most and rewrites the recipe with them, ready to cook tonight.

How it works

No foods are banned and there's nothing to count. You see how close a recipe is and the change that matters most.

  1. Paste a recipe

    A link from any recipe site, or the text from a cookbook, a card or your notes.

  2. Read the three verdicts

    Mediterranean Fit and Health Rating, each out of 5, and Household Fit for the people at your table. Every one comes with its reasons.

  3. Cook the healthier version

    Swaps ranked by how much they help, and the whole recipe rewritten for your usual number of servings.

What the verdicts are based on

Mediterranean Fit
MEDAS, the 14-point Mediterranean Diet Adherence Screener from the PREDIMED trial. Olive oil, vegetables, legumes, fish and nuts count for a recipe. Butter, cream, red and processed meat and sugar count against it.
Health Rating
Estimated calories, protein, fiber, saturated fat, sugar and salt per serving against everyday reference values, and how processed the ingredients are, using the NOVA groups.
Household Fit
What you wrote about the people you cook for. It's a list of findings, never a score, so a broken rule can't be averaged away.

Your household stays on your phone

Ask about any plate without posting it anywhere. There's no account, no sign-up and no email. Your household's details and your saved recipes are stored on your iPhone. They're sent only to analyze a recipe, and Five Olives doesn't keep them. No ads, no tracking, nothing sold.

How Five Olives handles your data

Common questions

How much does it cost?

Your first 3 analyses are free. After that, a monthly or yearly subscription keeps them coming. The price for your country is shown in the app before you buy, and you can cancel any time in your iPhone's settings.

Does it work with any recipe?

With a link from most recipe sites, or with pasted text from anywhere. If a site can't be read, paste the ingredients and method instead.

Do I have to cook Mediterranean food?

No. The Mediterranean diet is a way of eating, so chili, stir fry or tacos can fit too. Five Olives shows what brings your own recipe closer.

What usually holds a recipe back?

For Mediterranean Fit, it's mostly butter or cream instead of olive oil, red or processed meat, added sugar, and too few vegetables, beans or fish. For the Health Rating, it's salt, saturated fat and too little fiber, for example from white bread or rice. Each one comes with a swap.

Does it count calories?

There's nothing to log or track. Each recipe shows its estimated calories, protein, fiber and salt per serving, and you can leave it at that.

How does it judge a recipe?

By fixed rules: MEDAS for Mediterranean Fit, nutrients and NOVA for the Health Rating. The analysis is careful and can still be wrong, so check ingredient lists yourself when an allergy is involved.

Is this medical advice?

No. Five Olives gives general information about food. If you change your diet for a health reason, check with your doctor or a registered dietitian.

Do I need an account?

No. There's no sign-up. Your household's details and your saved recipes stay on your iPhone, and a subscription is tied to your Apple ID.

Is there an Android version?

Not yet. Five Olives is for iPhone, in the United States, the United Kingdom, Canada and Australia.

More answers on the support page.

Find out if your favorite recipe counts

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