30 High-Protein Mediterranean Lunch Recipes

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The Mediterranean diet is celebrated for its emphasis on fresh vegetables, healthy fats, and whole grains, but it is also an excellent framework for creating high-protein meals that sustain energy and support muscle health throughout the day. Lunch, in particular, is a critical meal for preventing the afternoon slump and ensuring you meet your daily protein goals.

This collection of 30 high-protein Mediterranean lunch recipes is designed to be both delicious and practical, with many options suitable for meal prepping and quick assembly. Each recipe provides a substantial protein boost, keeping you full and focused until dinner.

I. Hearty Salads & Bowls (Protein-Packed & Meal-Prep Friendly)

These recipes are perfect for batch cooking or quick assembly, offering a balanced mix of lean protein, fiber-rich grains, and fresh produce.

1. Black Bean–Quinoa Bowl

Protein: 20g per serving
Ingredients: ¾ cup canned black beans, ⅔ cup cooked quinoa, ¼ cup hummus, 1 tablespoon lime juice, ¼ medium avocado, 3 tablespoons pico de gallo, 2 tablespoons chopped fresh cilantro.
Directions: Combine beans and quinoa. Stir hummus and lime juice, thinning with water for a dressing. Drizzle over the bowl. Top with avocado, pico de gallo, and cilantro.

2. Salmon-Stuffed Avocados

Protein: 23g per serving
Ingredients: ½ cup nonfat plain Greek yogurt, ½ cup diced celery, 2 tablespoons chopped fresh parsley, 1 tablespoon lime juice, 2 teaspoons mayonnaise, 1 teaspoon Dijon mustard, ⅛ teaspoon salt, ⅛ teaspoon pepper, 2 (5 ounce) cans salmon, 2 avocados, chopped chives.
Directions: Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper. Add flaked salmon. Halve avocados, remove pits, and mix a tablespoon of the scooped-out flesh into the salmon mixture. Fill each avocado half with the salmon mixture. Garnish with chives.

3. Meal-Prep Chili-Lime Chicken Bowls

Protein: 29g per serving
Ingredients: 1 cup cooked quinoa, 1 cup cooked brown rice, 1 cup julienned jicama, 1 cup frozen corn, 1 cup pico de gallo, 1 avocado, ½ cup chopped fresh cilantro, lime wedges, hot sauce.
Directions: Combine quinoa and rice; divide among 4 containers. Top with cooked chicken, jicama, corn, pico de gallo, and cilantro. Serve with diced avocado, lime wedges, and hot sauce.

4. Green Goddess Salad with Shrimp

Protein: 22g per serving
Ingredients: ½ avocado, ¾ cup nonfat buttermilk, 2 tablespoons chopped fresh herbs (tarragon, sorrel, chives), 2 teaspoons tarragon vinegar, 1 teaspoon anchovy paste, 8 cups green leaf lettuce, 12 ounces cooked shrimp, ½ cucumber, 1 cup cherry tomatoes, 1 cup canned chickpeas, 1 cup canned artichoke hearts, ½ cup chopped celery.
Directions: Puree avocado, buttermilk, herbs, vinegar, and anchovy paste for the dressing. Divide lettuce among plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts, and celery. Drizzle with dressing.

5. Stuffed Sweet Potato with Hummus Dressing

Protein: 21g per serving
Ingredients: 1 large sweet potato, ¾ cup chopped kale, 1 cup canned black beans, ¼ cup hummus, 2 tablespoons water.
Directions: Microwave sweet potato until cooked (7-10 mins). Wilt kale in a saucepan, then add beans and heat through. Split the sweet potato and top with the kale and bean mixture. Combine hummus and water for a dressing and drizzle over the top.

6. Spinach Salad with Quinoa, Chicken & Fresh Berries

Protein: 23g per serving
Ingredients: 3 cups fresh baby spinach, 1 cup cooked quinoa, ⅔ cup chopped cooked chicken breast, ½ cup fresh blueberries or sliced strawberries, ½ ounce crumbled feta cheese, 2 tablespoons sliced almonds, 2 tablespoons extra-virgin olive oil, 1 tablespoon white wine vinegar, ¼ teaspoon Dijon mustard, ½ teaspoon honey, ½ teaspoon kosher salt.
Directions: Layer spinach, quinoa, and chicken in containers. Top with berries, feta, and almonds. Whisk oil, vinegar, mustard, honey, and salt for dressing. Drizzle over just before serving.

7. Vegan Burrito Bowls with Cauliflower Rice

Protein: 15g per serving
Ingredients: 1 recipe Tofu Crumbles, 1 (12 ounce) package frozen riced cauliflower, 4 teaspoons olive oil, 1 teaspoon no-salt-added taco seasoning, 1 cup thinly sliced red cabbage, 1 cup diced avocado, ½ cup pico de gallo or salsa, ¼ cup chopped fresh cilantro.
Directions: Prepare Tofu Crumbles. Cook riced cauliflower and toss with oil and taco seasoning. Divide cauliflower among 4 containers. Top with Tofu Crumbles, cabbage, avocado, pico de gallo, and cilantro.

8. Mason Jar Power Salad with Chickpeas & Tuna

Protein: 26g per serving
Ingredients: 3 cups chopped kale, 2 tablespoons honey-mustard vinaigrette, 1 2.5-ounce pouch tuna in water, ½ cup rinsed canned chickpeas, 1 carrot, peeled and shredded.
Directions: Toss kale and dressing. Layer in a 1-quart mason jar: dressed kale, then tuna, chickpeas, and shredded carrot. To serve, empty into a bowl and toss.

9. Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

Protein: 16g per serving
Ingredients: (Rice) 1 ¼ cups water, ½ cup brown basmati rice, ¼ cup raisins, 1 tsp olive oil, ½ tsp turmeric, ⅛ tsp salt. (Veggies/Chickpeas) 2 tbsp coconut oil, 1 can chickpeas, 1 tsp garam masala, 1 tsp sugar, ¼ tsp salt/pepper, 2 tbsp lemon juice, 2 tbsp yogurt/tahini.
Directions: Cook rice with spices. Sauté chickpeas until crispy, add garam masala, then add roasted root vegetables. Serve over rice, topped with yogurt/tahini.

10. Chickpea & Sweet Potato Grain Bowls

Protein: 18g per serving
Ingredients: 1 cup whole-grain sorghum/farro, 2 medium sweet potatoes, 6 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground coriander, ½ tsp onion powder, 1 can chickpeas, ¾ tsp salt, ½ cup Greek yogurt, 3 tbsp water, 3 tbsp lemon juice, 1 tbsp tahini, 1 tsp Dijon mustard, 3 cups spring mix, ½ avocado, ½ cup feta.
Directions: Cook grain. Roast sweet potatoes and chickpeas with spices and oil. Whisk yogurt, water, lemon juice, tahini, and mustard for dressing. Toss greens and grain with dressing. Top with roasted vegetables, avocado, and feta.

II. Wraps, Sandwiches & Toast (Quick & Convenient)

These options are ideal for a quick, handheld lunch that is easy to pack and eat on the go.

11. Fish Taco Wraps

Protein: 32g per serving
Ingredients: 1 pound skinless halibut fillets, olive oil spray, 1 teaspoon ancho chili powder, ¼ cup light sour cream, ¼ cup fruit salsa, 2 cups coleslaw mix, 4 whole-grain flour tortillas, lime wedges.
Directions: Broil halibut with chili powder until flaky. Mix sour cream and salsa, then toss with coleslaw mix. Divide cabbage mixture among tortillas, top with flaked fish, and roll up. Serve with lime wedges.

12. High-Protein Tuna & Chickpea Salad Sandwich

Protein: 23g per serving
Ingredients: 1 (5 ounce) can tuna, ½ cup canned chickpeas, 2 tablespoons chopped red onion, 1 tablespoon chopped fresh parsley, 1 tablespoon mayonnaise, 1 tablespoon Dijon mustard, 1 teaspoon lemon juice, ⅛ teaspoon salt, ⅛ teaspoon pepper, 2 slices whole-wheat bread.
Directions: Mash chickpeas and tuna. Stir in red onion, parsley, mayonnaise, mustard, lemon juice, salt, and pepper. Spread onto whole-wheat bread.

13. Cheese Quesadillas with Peppers & Onions

Protein: 15g per serving
Ingredients: 4 8-inch whole-wheat tortillas, 1 ½ cups shredded Monterey Jack cheese, 1 cup Sautéed Peppers & Onions, ½ cup guacamole, 4 tablespoons salsa.
Directions: Spread peppers and onions on half of each tortilla, top with cheese, and fold. Cook on a griddle until golden and cheese is melted. Cut into wedges and serve with guacamole and salsa.

14. Avocado Toast with Burrata

Protein: 18g per serving
Ingredients: 1 slice whole-grain toast, ½ large ripe avocado, 1 teaspoon lemon juice, ⅛ teaspoon salt, ⅛ teaspoon pepper, 1 ½ ounces burrata or fresh mozzarella cheese, 1 teaspoon fresh basil, 1 teaspoon fresh chives, pinch of Aleppo pepper.
Directions: Top toast with sliced avocado. Drizzle with lemon juice and sprinkle with salt and pepper. Top with burrata, basil, chives, and Aleppo pepper.

15. Cucumber & Tomato Sandwich

Protein: 13g per serving
Ingredients: 2 ounces cream cheese, 1 tablespoon Greek yogurt, 1 tablespoon chopped chives, 1 tablespoon chopped dill, ¼ teaspoon pepper, 2 slices whole-wheat bread, ⅓ cup sliced English cucumber, 1 small tomato, ⅛ teaspoon salt.
Directions: Mix cream cheese, yogurt, chives, dill, and pepper. Spread on both slices of bread. Layer cucumber and tomato on one slice, sprinkle with salt and remaining pepper. Top with the other slice.

16. Gut-Friendly Veggie Sandwich

Protein: 23g per serving
Ingredients: 2 tbsp Greek yogurt, 2 tbsp cream cheese, 1½ tbsp basil pesto, 2 slices sprouted whole-wheat bread (toasted), 1 small garlic clove, ½ cup thawed artichoke hearts, ½ cup shaved asparagus, 1 tbsp olive oil, 2 pickled cherry peppers, 1 tsp pepper brine, 1 small heirloom tomato, ½ cup spring mix.
Directions: Mix yogurt, cream cheese, and pesto. Rub toast with garlic. Spread yogurt mixture on toast. Toss artichoke and asparagus with oil and pepper brine. Layer tomato, artichoke mixture, spring mix, and peppers on one slice. Top with the other slice.

III. Soups & Warm Meals (Comforting & Satisfying)

These warm, comforting meals are packed with protein and vegetables, making them perfect for cooler days or a deeply satisfying lunch.

17. Chicken Fajita Soup

Protein: 25g per serving
Ingredients: 1 tbsp olive oil, 1 cup chopped yellow onion, 1 cup chopped red bell pepper, 1 cup chopped yellow bell pepper, 1½ tbsp minced garlic, 2½ tsp chili powder, 1½ tsp ground cumin, 1 tsp smoked paprika, ½ tsp dried oregano, ½ tsp salt, 4 cups chicken broth, 2 cans fire-roasted diced tomatoes, 1 can black beans, ⅓ cup fresh cilantro, 2 tbsp lime juice, 2 cups shredded rotisserie chicken, 3 tbsp reduced-fat sour cream, 6 tbsp tricolor tortilla strips, 1 avocado.
Directions: Sauté vegetables and spices. Stir in broth, tomatoes, beans, cilantro, and lime juice; simmer for 20 minutes. Stir in chicken and simmer for 5 minutes. Ladle into bowls and top with sour cream, tortilla strips, and avocado.

18. Chicken & Cabbage Soup with Pesto

Protein: 32g per serving
Ingredients: 2 tbsp olive oil, 1 cup sliced carrot, 4 cups chopped green cabbage, 1 cup sliced leek, 1 tbsp chopped garlic, 6 cups chicken broth, 1 can butter beans, 1 tsp salt, 1 pound boneless, skinless chicken breasts, 1 tbsp white-wine vinegar, 6 tbsp pesto.
Directions: Sauté carrot, cabbage, and leek. Add garlic, broth, beans, and salt; bring to a boil. Reduce heat, stir in chicken, and simmer until cooked. Stir in vinegar. Serve with a dollop of pesto.

19. Sticky Sesame Tofu & Broccoli

Protein: 21g per serving
Ingredients: 1 (14 ounce) package extra-firm tofu, 2 tbsp cornstarch, 1 tbsp sesame seeds, 1 tbsp olive oil, 1 tsp sesame oil, 1 tbsp soy sauce, 1 tbsp honey, 1 tsp rice vinegar, 1 tsp grated ginger, 1 clove garlic, 1 head broccoli, 1 cup cooked brown rice.
Directions: Press and cube tofu. Toss with cornstarch and sesame seeds. Pan-fry until golden. Sauté broccoli. Whisk sauce ingredients (sesame oil, soy sauce, honey, vinegar, ginger, garlic). Toss tofu and broccoli with sauce. Serve over brown rice.

20. Roasted Broccoli & Kimchi Rice Bowl

Protein: 25g per serving
Ingredients: 1 (14-ounce) package extra-firm tofu, 2 tbsp cornstarch, 2 tbsp sesame seeds, 3 tbsp neutral oil, 1½ tsp gochugaru, 1 large head broccoli, 1 cup kimchi, ½ tsp salt, ½ cup plain yogurt, 3 tbsp mayonnaise, 2 tsp sesame oil, 2 tsp rice vinegar, ¼ tsp grated ginger, 1 clove garlic, 4 cups cooked brown rice, 1 cup shelled edamame, ½ cup scallions.
Directions: Toss tofu and broccoli separately with oil and spices. Roast until crispy. Whisk yogurt, mayonnaise, sesame oil, vinegar, ginger, and garlic for dressing. Divide rice among bowls. Top with tofu, broccoli, edamame, kimchi, and scallions. Drizzle with dressing.

21. Chicken with Spinach & Tomato Orzo Salad

Protein: 28g per serving
Ingredients: 1 cup cooked orzo, 1 cup chopped cooked chicken, 1 cup cherry tomatoes, 1 cup spinach, ½ cup crumbled feta, 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp dried oregano, salt and pepper.
Directions: Combine orzo, chicken, tomatoes, spinach, and feta. Whisk oil, lemon juice, oregano, salt, and pepper for dressing. Toss salad with dressing and serve.

22. Tuna & White Bean Salad

Protein: 24g per serving
Ingredients: 1 (5 ounce) can tuna, 1 (15 ounce) can cannellini beans, ½ cup chopped celery, ¼ cup chopped red onion, 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, salt and pepper.
Directions: Combine tuna, beans, celery, and red onion. Whisk oil, vinegar, and mustard for dressing. Toss salad with dressing.

23. Tuna & Olive Spinach Salad

Protein: 25g per serving
Ingredients: 3 cups spinach, 1 (5 ounce) can tuna, ¼ cup Kalamata olives, ¼ cup chopped red onion, 2 tbsp pine nuts, 2 tbsp olive oil, 1 tbsp lemon juice, salt and pepper.
Directions: Combine spinach, tuna, olives, red onion, and pine nuts. Whisk oil and lemon juice for dressing. Toss and serve.

24. Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg

Protein: 30g per serving
Ingredients: 4 ounces salmon fillet, 1 tsp ground coriander, ½ tsp lemon zest, 1 tbsp olive oil, 1 cup asparagus spears, 1 cup mixed greens, 1 poached egg, 1 tbsp lemon vinaigrette.
Directions: Rub salmon with coriander and zest; pan-fry. Blanch asparagus. Toss greens and asparagus with vinaigrette. Top with salmon and a poached egg.

25. Mozzarella, Basil & Zucchini Frittata

Protein: 20g per serving
Ingredients: 4 eggs, 2 egg whites, ¼ cup milk, ½ cup shredded zucchini, ¼ cup chopped basil, 2 ounces fresh mozzarella, 1 tbsp olive oil, salt and pepper.
Directions: Sauté zucchini. Whisk eggs, egg whites, milk, basil, salt, and pepper. Pour over zucchini in an oven-safe skillet. Top with mozzarella. Bake until set.

26. Mediterranean Tuna Antipasto Salad

Protein: 28g per serving
Ingredients: 1 (5 ounce) can tuna, 1 cup mixed greens, ½ cup chopped bell pepper, ¼ cup artichoke hearts, ¼ cup Kalamata olives, 2 tbsp feta cheese, 2 tbsp Italian vinaigrette.
Directions: Combine all ingredients in a bowl. Toss with vinaigrette and serve.

27. Couscous & Chickpea Salad

Protein: 17g per serving
Ingredients: 1 cup cooked whole-wheat couscous, 1 cup canned chickpeas, ½ cup chopped cucumber, ½ cup chopped tomato, ¼ cup chopped red onion, 2 tbsp chopped parsley, 2 tbsp olive oil, 1 tbsp lemon juice, salt and pepper.
Directions: Combine all ingredients. Whisk oil and lemon juice for dressing. Toss and serve.

28. Creamy Pesto Chicken Salad with Greens

Protein: 35g per serving
Ingredients: 1 cup chopped cooked chicken, 2 tbsp Greek yogurt, 1 tbsp pesto, 1 tbsp chopped celery, 1 tsp lemon juice, salt and pepper, 2 cups mixed greens.
Directions: Combine chicken, yogurt, pesto, celery, and lemon juice. Season. Serve over mixed greens.

29. Mediterranean High Protein Bowl (50g Protein)

Protein: 50g per serving
Ingredients: 1/2 cup low-fat cottage cheese, 4 oz cooked chicken breast, 1/4 avocado, 1/4 cup cucumbers, 1/4 cup cherry tomatoes, 4 Kalamata olives, 1/3 cup shelled edamame, 1/4 cup bell peppers, olive oil spray, 1/4 lemon, fresh herbs, salt and pepper.
Directions: Place cottage cheese and chicken in a bowl. Top with all vegetables, olives, and feta. Spray with olive oil and drizzle with lemon juice.

30. Mediterranean Plant Protein Power Bowl

Protein: 20g per serving
Ingredients: 1 cup uncooked quinoa, 2 cups vegetable broth, 2 cups spinach, 1/2 cup cherry tomatoes, 1/4 cup kalamata olives, 1/4 cup hummus, 1/2 cucumber, 1/4 red onion, 2 tbsp olive oil, 1/2 lemon juiced, 1 tsp red wine vinegar, dill.
Directions: Cook quinoa in broth. Combine cooked quinoa, spinach, vegetables, olives, and hummus. Drizzle with olive oil, lemon juice, and red wine vinegar.

Conclusion

Incorporating high-protein, Mediterranean-inspired lunches into your routine is a simple yet powerful way to enhance your diet. These 30 recipes offer a diverse range of flavors and textures, ensuring that your midday meal is never boring. By focusing on lean proteins, healthy fats, and vibrant produce, you can enjoy a satisfying and energizing lunch that aligns perfectly with the principles of the Mediterranean diet.

References

[1] EatingWell. 15+ Three-Step High-Protein Mediterranean Diet Lunch Recipes. [URL: https://www.eatingwell.com/three-step-high-protein-mediterranean-diet-lunch-recipes-8653002]
[2] EatingWell. High-Protein Mediterranean Diet Lunch Recipes. [URL: https://www.eatingwell.com/high-protein-mediterranean-diet-lunch-recipes-2025-8764502]
[3] StyleBlueprint. Mediterranean High Protein Bowl: 50 Grams of Protein!. [URL: https://styleblueprint.com/everyday/mediterranean-high-protein-bowl/]
[4] The Domestic Dietitian. Mediterranean Plant Protein Power Bowl. [URL: https://thedomesticdietitian.com/mediterranean-plant-protein-power-bowl/]
[5] A Couple Cooks. Mediterranean Tuna Salad. [URL: https://www.acouplecooks.com/mediterranean-tuna-salad/]]