I used to think “healthy snacking” meant carrot sticks and hummus on repeat. Then I fell for the Mediterranean diet’s sun-kissed flavors, and this Mediterranean muhammara recipe sealed the deal. It’s a silky roasted red pepper walnut dip that tastes luxurious yet uses simple, whole-food ingredients. You’ll love the sweet-tart heat, the fruity olive oil finish, and the fact that there’s no added sugar—just real food and big flavor.
Why You’ll Love This Mediterranean Recipe (Mediterranean muhammara recipe)
- Full of healthy fats from extra virgin olive oil and walnuts.
- Plant-forward and fiber-rich with peppers, oats, and flaxseed.
- Ready in under 30 minutes—an easy muhammara in under 15 minutes if your peppers are pre-roasted.
- Perfect for Mediterranean appetizers & mezze or heart-healthy snack ideas.
- Naturally dairy-free, and easy to make gluten-free muhammara with oats.
The Building Blocks of Mediterranean Flavor
Extra Virgin Olive Oil (EVOO).
Good EVOO gives this dip a fruity, peppery finish and those heart-healthy monounsaturated fats. It’s a hallmark of Mediterranean diet recipes and the reason this belongs in your rotation of healthy Mediterranean dips.
Roasted Red Peppers.
They bring sweetness, color, and a soft, spreadable body without cream. Paired with citrus and spices, they create that classic roasted red pepper walnut dip (Mediterranean) vibe we all crave.
Walnuts + Warm Spices.
Walnuts add richness and a subtle bitterness that balances the sweet peppers. Aleppo pepper, cumin, and a squeeze of lemon deliver depth, gentle heat, and brightness for a restaurant-worthy finish.
Oats and Flaxseed.
A small amount of oats and ground flax add fiber and help the dip set without changing the flavor. It’s how we keep that “no added sugar” promise while still giving the dip body: hello Mediterranean muhammara dip no added sugar.
Here’s the exact recipe I make at home—approachable, weeknight-friendly, and wildly delicious.
Bright & Better Muhammara (Mediterranean-Smart, No Added Sugar)
Equipment
- Small skillet
- food processor (or high-power blender)
- Spatula
- If roasting peppers: sheet pan
- Tongs
- bowl with cover.
Ingredients
- 3 medium roasted red bell peppers about 450 g peeled flesh, unsalted
- ½ cup 55 g walnuts, unsalted, lightly toasted
- ¼ cup 20 g old-fashioned rolled oats, pulsed to fine crumbs
- 2 Tbsp 14 g ground flaxseed
- 1½ Tbsp 22 g extra-virgin olive oil, plus a little for drizzling
- 1 small pitted date about 7 g, finely chopped
- 1½ Tbsp 22 ml fresh lemon juice
- 1 tsp 5 ml red wine or pomegranate vinegar
- 1 small garlic clove minced
- 1 –1½ tsp Aleppo pepper or ½ tsp red pepper flakes
- ½ tsp ground cumin
- ¼ tsp sumac optional
- Freshly ground black pepper to taste
- To finish and serve: a drizzle of EVOO chopped walnuts, a pinch of Aleppo, fresh mint; warm whole-wheat pita or crisp vegetables
Instructions
- Roast (optional): Char whole peppers under the broiler or over a flame, turning until skins blister. Steam in a covered bowl 10 minutes, then peel, seed, pat dry, and cool completely.
- Toast & prep: In a dry skillet over medium heat, toast walnuts 2–3 minutes until fragrant; cool. Pulse oats in the processor to fine crumbs; add ground flax and pulse to combine.
- Bloom spices: Over low heat, warm 1 teaspoon EVOO with the garlic, Aleppo, and cumin for 30–45 seconds until aromatic; scrape into the processor.
- Build the base: Add cooled peppers, remaining EVOO, chopped date, lemon juice, vinegar, and optional sumac. Pulse, then process until mostly smooth but not pasty.
- Set the texture: Add the oat–flax mixture and pulse in short bursts until the dip thickens and holds gentle peaks.
- Rest & finish: Let stand 10 minutes so oats/flax hydrate. Taste and adjust lemon (brightness), vinegar (tang), Aleppo (heat), and black pepper (bite). Spoon into a shallow bowl, swirl the surface, drizzle with EVOO, and garnish with chopped walnuts, a pinch of Aleppo, and mint. Serve warm pita or vegetables alongside.
Notes
Storage: Refrigerate in a covered container up to 4 days. Bring to room temperature and stir before serving.
Nutrition Facts
Per serving: 1/8 of recipe (~¼ cup)- Calories: 109 kcal
- Total Fat: 8.3 g
- Saturated Fat: 0.91 g
- Carbohydrates: 7.5 g
- Dietary Fiber: 2.46 g
- Total Sugars: 3.25 g
- Added Sugars: 0 g
- Protein: 2.40 g
- Sodium: 3 mg
My Top Tips for a Perfect Result
- Roast your peppers ahead. Meal-prep a batch on Sunday and you’ll have easy muhammara in under 15 minutes all week.
- Bloom the spices. Warm the garlic, Aleppo, and cumin briefly in a splash of oil to unlock deeper flavor.
- Balance with acid. Taste, then add lemon or a touch more vinegar until the sweetness, heat, and tang sing.
- Garnish with intention. A swirl of EVOO, a sprinkle of walnuts, and fresh mint make it mezze-platter ready.
Frequently Asked Questions (FAQ)
1.What makes a recipe “Mediterranean”?
It emphasizes whole foods, produce, legumes, whole grains, herbs, and healthy fats like EVOO and nuts. This dip checks every box for Mediterranean diet recipes.
2.What can I serve with it?
Add it to your Mediterranean appetizers & mezze spread with warm whole-wheat pita, cucumbers, tomatoes, and olives. It’s also perfect as part of heart-healthy snack ideas for busy afternoons.
3.Is it gluten-free?
Yes—use certified GF oats and you’ll have a gluten-free muhammara with oats that keeps the same texture and flavor.
A Taste of the Good Life
The Mediterranean diet isn’t restrictive—it’s abundant, colorful, and full of joy. This Mediterranean muhammara recipe proves that a few fresh ingredients can deliver huge flavor and a nourishing boost. Give it a try, share it with someone you love, and tell me how you served it in the comments!
