Marinated Mozzarella Antipasto (Anti-Inflammatory Mediterranean Recipe)
📝 Description
This Marinated Mozzarella Antipasto is a vibrant Mediterranean appetizer made with fresh mozzarella balls, olives, artichoke hearts, herbs, garlic, and extra-virgin olive oil. Rich in anti-inflammatory compounds, heart-healthy fats, and antioxidants, it’s a perfect dish for anyone following a Mediterranean diet, anti-inflammatory diet, or clean eating lifestyle.
It’s no-cook, meal-prep friendly, and tastes even better as it marinates.
🛒 Ingredients
Base
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2 cups fresh mozzarella balls (bocconcini or ciliegine)
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1 cup mixed olives (Kalamata, green, Castelvetrano)
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1 cup marinated artichoke hearts, halved
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1 cup cherry tomatoes, halved
Marinade
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½ cup extra-virgin olive oil (high polyphenol)
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3 cloves garlic, finely minced
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1 tbsp fresh rosemary, chopped
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1 tbsp fresh oregano or thyme
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2 tbsp fresh parsley, chopped
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½ tsp red chili flakes (optional, anti-inflammatory boost)
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1 tbsp lemon juice or red wine vinegar
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Sea salt & cracked black pepper to taste
👩🍳 Instructions
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In a large bowl, combine mozzarella, olives, artichokes, and tomatoes.
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In a separate bowl, whisk olive oil, garlic, herbs, lemon juice, chili flakes, salt, and pepper.
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Pour marinade over the mozzarella mixture.
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Gently toss until everything is well coated.
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Cover and refrigerate for at least 1 hour (ideal: 12–24 hours).
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Bring to room temperature before serving for best flavor.
🥗 Serving Suggestions
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Serve as a Mediterranean antipasto platter
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Pair with whole-grain sourdough or gluten-free crackers
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Add to anti-inflammatory grain bowls
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Serve alongside grilled salmon or chicken
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Spoon over arugula or spinach salad
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Perfect for meal prep, potlucks, and healthy snacking
🔄 Variations
Vegan Version
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Replace mozzarella with marinated tofu or vegan mozzarella
Low-Sodium
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Use low-salt olives and reduce added salt
Spicy Anti-Inflammatory
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Add sliced calabrian chilies or cayenne
Extra Antioxidant Boost
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Add sun-dried tomatoes or pomegranate seeds
Keto / Low-Carb
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Skip tomatoes, add more olives and olive oil
❓ Related Questions (SEO-Friendly)
Is mozzarella anti-inflammatory?
Yes, fresh mozzarella is lower in sodium and processed fats compared to aged cheeses, making it suitable for an anti-inflammatory diet when eaten in moderation.
Is olive oil anti-inflammatory?
Extra-virgin olive oil contains oleocanthal, a compound shown to reduce inflammation.
Can I eat this daily?
Yes, in moderate portions—especially if following a Mediterranean or heart-healthy diet.
How long does marinated mozzarella last?
Up to 4–5 days refrigerated in an airtight container.
🧮 Nutrition (Approx. per serving – 1 cup)
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Calories: 320
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Protein: 14g
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Fat: 26g
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Saturated Fat: 8g
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Carbohydrates: 6g
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Fiber: 2g
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Calcium: 20% DV
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Anti-inflammatory fats: High
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Added sugar: 0g
🌿 Why This Is Anti-Inflammatory
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Extra-virgin olive oil → reduces chronic inflammation
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Garlic & herbs → antioxidant & immune support
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Olives & artichokes → polyphenols & gut health
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Low refined carbs & sugars → stabilizes blood sugar
🧠 Final Thoughts
This Marinated Mozzarella Antipasto is more than just an appetizer—it’s a functional food that supports heart health, reduces inflammation, and fits seamlessly into a Mediterranean anti-inflammatory diet. It’s elegant, nourishing, and incredibly easy to prepare.
