25+ High-Protein Mediterranean Diet Dinner Recipes

Dinner on the Mediterranean diet is a celebration of fresh, seasonal ingredients and robust flavors. It’s a time to unwind and enjoy a nourishing meal that is both satisfying and healthy. A high-protein dinner is particularly beneficial as it helps with muscle repair and growth overnight, and it can also contribute to a more restful sleep. This article presents over 25 high-protein dinner recipes that are inspired by the culinary traditions of the Mediterranean region.

The Mediterranean Dinner: A Flavorful and Satisfying End to the Day

A Mediterranean dinner is typically the largest meal of the day and is enjoyed with family and friends. It features a variety of dishes, including a main course of fish, poultry, or legumes, accompanied by a generous portion of vegetables, whole grains, and a drizzle of olive oil. The recipes in this collection are designed to be both delicious and easy to prepare, making it simple to enjoy a healthy and satisfying Mediterranean dinner any night of the week.

Poultry Dishes

Chicken and turkey are excellent sources of lean protein and are featured prominently in the Mediterranean diet.

1. One-Skillet Mediterranean Chicken

This easy one-skillet meal is packed with flavor from olives, artichoke hearts, and sun-dried tomatoes.

• Protein: ~35g per serving
• Ingredients:
  • 4 boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup chicken broth
  • 1/2 cup Kalamata olives, halved
  • 1/2 cup marinated artichoke hearts, drained
  • 1/4 cup chopped sun-dried tomatoes
  • 1 tsp dried oregano
• Instructions:
  1. Season the chicken with salt and pepper.
  2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook for 5-7 minutes per side, or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
  3. Add the onion to the skillet and cook until softened. Add the garlic and cook for another minute.
  4. Pour in the chicken broth to deglaze the pan, scraping up any browned bits.
  5. Stir in the olives, artichoke hearts, sun-dried tomatoes, and oregano.
  6. Return the chicken to the skillet and simmer for 5 minutes, or until the sauce has thickened slightly.

2. Sheet-Pan Lemon Herb Chicken and Veggies

This simple and delicious meal is perfect for a busy weeknight. The chicken and vegetables are roasted together on a single sheet pan for easy cleanup.

• Protein: ~38g per serving
• Ingredients:
  • 4 boneless, skinless chicken breasts
  • 1 lb broccoli florets
  • 1 red onion, cut into wedges
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. On a large baking sheet, toss the broccoli and red onion with the olive oil, lemon juice, oregano, and thyme. Season with salt and pepper.
  3. Place the chicken breasts on the baking sheet with the vegetables.
  4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

3. Chicken Souvlaki with Tzatziki Sauce

Souvlaki is a popular Greek dish of grilled skewers of meat. This version is made with tender and flavorful marinated chicken.

• Protein: ~35g per serving
• Ingredients:
  • 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
  • For the marinade:
    • 1/4 cup olive oil
    • 1/4 cup lemon juice
    • 2 cloves garlic, minced
    • 1 tbsp dried oregano
  • For the tzatziki sauce:
    • 1 cup plain Greek yogurt
    • 1/2 cucumber, grated and squeezed dry
    • 1 clove garlic, minced
    • 1 tbsp lemon juice
    • 1 tbsp chopped fresh dill
• Instructions:
  1. In a bowl, whisk together the marinade ingredients. Add the chicken and toss to coat. Marinate for at least 30 minutes.
  2. While the chicken is marinating, prepare the tzatziki sauce by combining all the ingredients in a bowl.
  3. Thread the chicken onto skewers and grill or bake until cooked through.
  4. Serve the chicken souvlaki with the tzatziki sauce, pita bread, and a Greek salad.

4. Dutch Oven Mediterranean Chicken Thighs

Chicken thighs are a flavorful and budget-friendly cut of meat. They become incredibly tender when cooked in a Dutch oven with aromatic vegetables and herbs.

• Protein: ~40g per serving
• Ingredients:
  • 4 bone-in, skin-on chicken thighs
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup chicken broth
  • 1/2 cup white wine (optional)
  • 1 sprig of rosemary
  • 1 bay leaf
• Instructions:
  1. Season the chicken thighs with salt and pepper.
  2. In a Dutch oven, heat the olive oil over medium-high heat. Brown the chicken thighs on both sides. Remove from the pot and set aside.
  3. Add the onion, carrots, and celery to the pot and cook until softened.
  4. Deglaze the pot with the white wine, if using, and then add the chicken broth, rosemary, and bay leaf.
  5. Return the chicken to the pot, bring to a simmer, then cover and cook for 45-60 minutes, or until the chicken is tender and cooked through.

5. Sheet-Pan Poblano-&-Corn Chicken Fajitas

This flavorful and colorful sheet-pan meal is a fun and easy way to enjoy fajitas.

• Protein: ~30g per serving
• Ingredients:
  • 1 lb boneless, skinless chicken breast, thinly sliced
  • 2 poblano peppers, sliced
  • 1 red onion, sliced
  • 1 cup corn kernels
  • 2 tbsp olive oil
  • 1 tbsp chili powder
  • 1 tsp cumin
  • Whole-wheat tortillas and your favorite toppings for serving
• Instructions:
  1. Preheat oven to 425°F (220°C).
  2. On a large baking sheet, toss the chicken, peppers, onion, and corn with the olive oil, chili powder, and cumin.
  3. Bake for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
  4. Serve with warm tortillas and your favorite fajita toppings.

Seafood Suppers

Fish and seafood are staples of the Mediterranean diet, providing an excellent source of lean protein and heart-healthy omega-3 fatty acids.

6. Walnut-Rosemary Crusted Salmon

This elegant salmon dish is topped with a flavorful crust of walnuts, rosemary, and breadcrumbs.

• Protein: ~40g per serving
• Ingredients:
  • 4 (6-ounce) salmon fillets
  • 1/2 cup chopped walnuts
  • 1/4 cup whole-wheat breadcrumbs
  • 1 tbsp chopped fresh rosemary
  • 2 tbsp olive oil
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a small bowl, combine the walnuts, breadcrumbs, rosemary, and olive oil. Season with salt and pepper.
  3. Place the salmon fillets on a baking sheet and press the walnut mixture onto the top of each fillet.
  4. Bake for 12-15 minutes, or until the salmon is cooked through and the crust is golden brown.

7. Mediterranean Fish Stew

This light yet flavorful stew is a great way to enjoy the health benefits of fish. Use any firm white fish you like, such as cod, halibut, or sea bass.

• Protein: ~30g per serving
• Ingredients:
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 can (14.5 ounces) diced tomatoes
  • 2 cups fish or vegetable broth
  • 1 lb firm white fish, cut into chunks
  • 1/4 cup chopped fresh basil
  • A pinch of red pepper flakes
• Instructions:
  1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and cook until softened.
  2. Add the diced tomatoes, broth, and red pepper flakes. Bring to a simmer.
  3. Gently add the fish to the pot and cook for 5-7 minutes, or until the fish is cooked through and flakes easily.
  4. Stir in the fresh basil before serving.

8. Shrimp Scampi with Zucchini Noodles

This lighter version of the classic shrimp scampi uses zucchini noodles instead of pasta. It’s a quick and easy meal that’s perfect for a weeknight dinner.

• Protein: ~25g per serving
• Ingredients:
  • 1 lb large shrimp, peeled and deveined
  • 2 tbsp olive oil
  • 4 cloves garlic, minced
  • 1/2 cup dry white wine or chicken broth
  • Juice of 1 lemon
  • 4 medium zucchini, spiralized
  • 1/4 cup chopped fresh parsley
  • Red pepper flakes to taste
• Instructions:
  1. In a large skillet, heat the olive oil over medium-high heat. Add the shrimp and cook for 1-2 minutes per side, until pink. Remove the shrimp from the skillet.
  2. Add the garlic to the skillet and cook for 30 seconds.
  3. Pour in the white wine or broth and lemon juice. Bring to a simmer and cook for 2-3 minutes.
  4. Add the zucchini noodles to the skillet and toss to coat with the sauce. Cook for 2-3 minutes, or until the noodles are tender-crisp.
  5. Return the shrimp to the skillet and toss to combine. Sprinkle with parsley and red pepper flakes before serving.

9. Fish Tacos with Cabbage Slaw

These fresh and flavorful fish tacos are a healthy and delicious dinner option. The cabbage slaw adds a nice crunch and a tangy flavor.

• Protein: ~30g per serving
• Ingredients:
  • 1 lb cod or other white fish, cut into strips
  • 1 tbsp olive oil
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • For the slaw:
    • 2 cups shredded cabbage
    • 1/4 cup chopped cilantro
    • 2 tbsp lime juice
  • Whole-wheat tortillas and your favorite toppings for serving
• Instructions:
  1. In a bowl, toss the fish with the olive oil, chili powder, and cumin.
  2. In a large skillet, cook the fish over medium-high heat for 3-4 minutes per side, or until cooked through.
  3. While the fish is cooking, prepare the slaw by combining the cabbage, cilantro, and lime juice in a bowl.
  4. Serve the fish in warm tortillas with the cabbage slaw and your favorite toppings, such as avocado, salsa, or a dollop of Greek yogurt.

10. Sheet-Pan Roasted Salmon & Vegetables

This dish is packed with flavor and fits perfectly into the Mediterranean diet. Roasting the salmon and vegetables on one pan makes for easy cleanup.

• Protein: ~38g per serving
• Ingredients:
  • 4 (6-ounce) salmon fillets
  • 1 lb asparagus, trimmed
  • 1 pint cherry tomatoes
  • 2 tbsp olive oil
  • 1 lemon, thinly sliced
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. On a large baking sheet, toss the asparagus and cherry tomatoes with olive oil, salt, and pepper.
  3. Place the salmon fillets among the vegetables. Top each fillet with a few lemon slices.
  4. Bake for 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.

Vegetarian Mains

Legumes, tofu, and vegetables take center stage in these hearty and satisfying vegetarian dinners.

11. Stuffed Pepper Casserole

This deconstructed stuffed pepper casserole has all the flavors of the classic dish, but is much easier to make.

• Protein: ~20g per serving
• Ingredients:
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 bell peppers, chopped
  • 1 cup cooked lentils or black beans
  • 1 cup cooked quinoa or brown rice
  • 1 can (15 ounces) tomato sauce
  • 1 tsp Italian seasoning
  • 1/2 cup shredded mozzarella or a vegan alternative
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a large skillet, heat the olive oil. Cook the onion and peppers until soft.
  3. Stir in the lentils/beans, quinoa/rice, tomato sauce, and Italian seasoning.
  4. Transfer the mixture to a baking dish and top with cheese.
  5. Bake for 20 minutes, or until bubbly and the cheese is melted.

12. Crustless Spinach & Asparagus Quiche with Gruyère

This light but filling crustless quiche is perfect for dinner with a side salad.

• Protein: ~25g per serving
• Ingredients:
  • 8 large eggs
  • 1 cup milk
  • 1 cup shredded Gruyère cheese
  • 2 cups chopped fresh spinach
  • 1 cup chopped asparagus
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a large bowl, whisk the eggs and milk. Stir in the cheese, spinach, and asparagus.
  3. Pour into a greased pie plate.
  4. Bake for 35-40 minutes, or until the center is set.

13. Mediterranean Lentil Shepherd’s Pie

A vegetarian take on the classic comfort food, this shepherd’s pie is topped with a creamy sweet potato mash.

• Protein: ~22g per serving
• Ingredients:
  • For the filling:
    • 1 tbsp olive oil
    • 1 onion, chopped
    • 2 carrots, chopped
    • 1 cup brown or green lentils, rinsed
    • 3 cups vegetable broth
    • 1 tbsp tomato paste
  • For the topping:
    • 2 large sweet potatoes, peeled and cubed
    • 1/4 cup milk
    • Salt and pepper to taste
• Instructions:
  1. Boil the sweet potatoes until tender. Drain and mash with milk, salt, and pepper.
  2. While potatoes are boiling, make the filling. Sauté onion and carrots in olive oil. Add lentils, broth, and tomato paste. Simmer for 30-40 minutes until lentils are tender and the mixture has thickened.
  3. Preheat oven to 400°F (200°C).
  4. Spread the lentil filling in a baking dish and top with the sweet potato mash.
  5. Bake for 20 minutes, or until heated through and the top is lightly browned.

14. Spinach, Mushroom & Egg Casserole

This versatile casserole works for breakfast, lunch, or dinner.

• Protein: ~22g per serving
• Ingredients:
  • 1 tbsp olive oil
  • 8 oz mushrooms, sliced
  • 5 oz fresh spinach
  • 8 large eggs
  • 1 cup milk
  • 1 cup shredded cheese (like Gruyère or cheddar)
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. Sauté mushrooms in olive oil until browned. Add spinach and cook until wilted. Drain excess liquid.
  3. Whisk eggs, milk, and cheese. Stir in the cooked vegetables.
  4. Pour into a greased baking dish.
  5. Bake for 30-35 minutes, until the center is set.

15. Green Veggie Bowl with Lemon-Tahini Dressing

This vibrant bowl is full of green goodness and topped with a creamy, nutty dressing.

• Protein: ~20g per serving (with added chickpeas or tofu)
• Ingredients:
  • 1 cup cooked quinoa or farro
  • 1 cup steamed green beans
  • 1 cup steamed broccoli florets
  • 1/2 cup edamame, shelled
  • Optional protein: 1/2 cup chickpeas or 4 oz grilled tofu
  • For the dressing:
    • 1/4 cup tahini
    • 1/4 cup water
    • 2 tbsp lemon juice
    • 1 clove garlic, minced
• Instructions:
  1. Arrange the quinoa, green beans, broccoli, edamame, and optional protein in a bowl.
  2. Whisk together the dressing ingredients until smooth.
  3. Drizzle the dressing over the bowl.

Red Meat in Moderation

While the Mediterranean diet emphasizes lean proteins, red meat can be enjoyed on occasion.

16. Greek-Style Lamb Burgers

These flavorful lamb burgers are a delicious way to enjoy red meat in a Mediterranean style.

• Protein: ~35g per serving
• Ingredients:
  • 1 lb ground lamb
  • 1/4 cup chopped red onion
  • 2 tbsp chopped fresh mint
  • 1 clove garlic, minced
  • 1/2 tsp cumin
  • Whole-wheat buns and tzatziki for serving
• Instructions:
  1. In a bowl, gently mix the lamb, red onion, mint, garlic, and cumin. Form into four patties.
  2. Grill or pan-sear the burgers for 4-5 minutes per side, or until cooked to your desired doneness.
  3. Serve on whole-wheat buns with a generous dollop of tzatziki sauce.

17. Beef and Vegetable Skewers

These colorful skewers are a great option for a weekend barbecue.

• Protein: ~30g per serving
• Ingredients:
  • 1 lb sirloin steak, cut into 1-inch cubes
  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • For the marinade:
    • 1/4 cup olive oil
    • 2 tbsp balsamic vinegar
    • 1 tsp dried oregano
• Instructions:
  1. Whisk together the marinade ingredients. Add the steak and vegetables and toss to coat. Marinate for at least 30 minutes.
  2. Thread the steak and vegetables onto skewers.
  3. Grill or broil for 8-10 minutes, turning occasionally, until the steak is cooked to your liking.

Conclusion

These high-protein Mediterranean dinner recipes demonstrate that healthy eating can be both delicious and deeply satisfying. By focusing on whole, fresh ingredients and lean protein sources, you can create nourishing meals that support your health goals while delighting your taste buds. Whether you prefer poultry, seafood, or plant-based meals, there is a Mediterranean dinner recipe here for you to enjoy any night of the week.

References

1. EatingWell – 28 High-Protein Mediterranean Diet Dinner Recipes
2. Mediterranean Living – 10 Best High Protein Recipes for the Mediterranean Diet
3. The Mediterranean Dish – One-Skillet Mediterranean Chicken Recipe
4. Downshiftology – 60+ Best Mediterranean Diet Recipes