This document provides a comprehensive collection of over 75 high-protein recipes for breakfast, lunch, and dinner, all aligned with the principles of the healthy and delicious Mediterranean diet. Whether you are looking for a quick and easy meal or a more elaborate dish, you will find plenty of inspiration here to help you enjoy a healthy and satisfying Mediterranean lifestyle.

25+ High-Protein Mediterranean Diet Breakfast Recipes

The Mediterranean diet is renowned for its heart-healthy benefits and emphasis on fresh, whole foods. A common question for those adopting this lifestyle is what to eat for breakfast, especially a breakfast that is both satisfying and high in protein. A high-protein breakfast can help you feel full longer, reduce cravings, and provide sustained energy throughout the morning. This article provides over 25 delicious and easy-to-make high-protein breakfast recipes that align with the principles of the Mediterranean diet.

The Power of a High-Protein Mediterranean Breakfast

A Mediterranean breakfast is rich in whole grains, fruits, vegetables, nuts, and seeds, with moderate amounts of dairy and eggs. By focusing on protein-rich ingredients like Greek yogurt, eggs, legumes, and fish, you can create a breakfast that is not only delicious but also incredibly nutritious. The recipes in this article are designed to provide at least 15 grams of protein per serving, helping you meet your daily nutritional goals.

Egg-Based Breakfasts

Eggs are a staple in the Mediterranean diet and an excellent source of high-quality protein. They are versatile and can be prepared in numerous ways.

1. Classic Shakshuka

Shakshuka is a flavorful dish of eggs poached in a simmering tomato sauce with spices. It’s a one-pan meal that’s perfect for a weekend brunch or a hearty weekday breakfast.

• Protein: ~20g per serving
• Ingredients:
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes
  • 2 tbsp tomato paste
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1/2 tsp chili powder
  • Salt and pepper to taste
  • 6 large eggs
  • 1/4 cup crumbled feta cheese
  • Fresh cilantro or parsley, for garnish
• Instructions:
  1. Heat olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5-7 minutes.
  2. Add the garlic and cook for another minute until fragrant.
  3. Stir in the crushed tomatoes, tomato paste, cumin, paprika, and chili powder. Season with salt and pepper. Bring to a simmer and cook for 10 minutes, or until the sauce has thickened slightly.
  4. Using a spoon, create six small wells in the sauce. Crack an egg into each well.
  5. Cover the skillet and cook for 5-8 minutes, or until the egg whites are set and the yolks are still runny.
  6. Sprinkle with feta cheese and fresh herbs before serving.

2. Mediterranean Frittata with Spinach and Feta

A frittata is an Italian-style omelet that’s perfect for using up leftover vegetables. This version is packed with spinach, feta, and sun-dried tomatoes.

• Protein: ~25g per serving
• Ingredients:
  • 8 large eggs
  • 1/4 cup milk or Greek yogurt
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped sun-dried tomatoes
  • 2 cups fresh spinach
  • 1 tbsp olive oil
  • 1/2 onion, chopped
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, whisk together the eggs, milk or yogurt, feta cheese, and sun-dried tomatoes. Season with salt and pepper.
  3. Heat olive oil in an oven-safe skillet over medium heat. Add the onion and cook until softened.
  4. Add the spinach and cook until wilted.
  5. Pour the egg mixture over the vegetables in the skillet.
  6. Cook for 3-4 minutes, or until the edges start to set.
  7. Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is golden brown and cooked through.

3. Bell Pepper and Cheese Egg Cups

These portable egg cups are perfect for meal prep and busy mornings. They’re low in carbs and high in protein, making them a healthy and convenient breakfast option.

• Protein: ~15g per serving
• Ingredients:
  • 3 bell peppers, any color, halved and seeded
  • 6 large eggs
  • 1/2 cup shredded cheese (cheddar, mozzarella, or a blend)
  • Salt and pepper to taste
  • Chopped fresh parsley for garnish
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. Place the bell pepper halves on a baking sheet.
  3. Crack an egg into each bell pepper half.
  4. Sprinkle with cheese, salt, and pepper.
  5. Bake for 20-25 minutes, or until the eggs are set to your liking.
  6. Garnish with fresh parsley before serving.

4. Avocado and Smoked Salmon Omelet

This elegant omelet is packed with healthy fats and protein, thanks to the avocado and smoked salmon. It’s a satisfying breakfast that will keep you full until lunchtime.

• Protein: ~22g per serving
• Ingredients:
  • 3 large eggs
  • 1 tbsp milk
  • Salt and pepper to taste
  • 1 tsp butter or olive oil
  • 2 ounces smoked salmon, chopped
  • 1/4 avocado, sliced
  • 1 tbsp chopped fresh dill
• Instructions:
  1. In a small bowl, whisk together the eggs, milk, salt, and pepper.
  2. Heat the butter or olive oil in a non-stick skillet over medium heat.
  3. Pour the egg mixture into the skillet and cook for 2-3 minutes, or until the edges begin to set.
  4. Gently lift the edges of the omelet and tilt the skillet to allow the uncooked egg to flow underneath.
  5. When the omelet is almost set, sprinkle the smoked salmon and avocado over one half of the omelet.
  6. Fold the other half of the omelet over the filling and cook for another minute.
  7. Sprinkle with fresh dill before serving.

5. Sweet Potato Hash with Eggs

This hearty and flavorful hash is a great way to start your day. The combination of sweet potatoes, vegetables, and eggs makes for a balanced and nutritious breakfast.

• Protein: ~18g per serving
• Ingredients:
  • 1 large sweet potato, peeled and diced
  • 1 tbsp olive oil
  • 1/2 onion, chopped
  • 1 bell pepper, chopped
  • 1/2 tsp smoked paprika
  • Salt and pepper to taste
  • 4 large eggs
  • Fresh parsley, for garnish
• Instructions:
  1. In a large skillet, heat the olive oil over medium-high heat.
  2. Add the sweet potato, onion, and bell pepper. Cook for 10-15 minutes, or until the sweet potato is tender and lightly browned.
  3. Stir in the smoked paprika, salt, and pepper.
  4. Create four wells in the hash and crack an egg into each well.
  5. Cover the skillet and cook for 5-7 minutes, or until the eggs are cooked to your desired doneness.
  6. Garnish with fresh parsley before serving.

Yogurt and Kefir-Based Breakfasts

Greek yogurt and kefir are staples of the Mediterranean diet, providing an excellent source of protein and probiotics. They are incredibly versatile and can be used in a variety of breakfast dishes.

6. Classic Greek Yogurt Bowl

A simple yet satisfying breakfast, the Greek yogurt bowl can be customized with your favorite toppings.

• Protein: ~20-25g per serving
• Ingredients:
  • 1 cup plain Greek yogurt (2% or full-fat)
  • 1/2 cup mixed berries (fresh or frozen)
  • 1/4 cup nuts and seeds (almonds, walnuts, chia seeds, flax seeds)
  • 1 tbsp honey or maple syrup (optional)
• Instructions:
  1. Add the Greek yogurt to a bowl.
  2. Top with berries, nuts, and seeds.
  3. Drizzle with honey or maple syrup, if desired.

7. Savory Yogurt Bowl with Chickpeas and Veggies

For those who prefer a savory breakfast, this yogurt bowl is a game-changer. It’s packed with protein, fiber, and flavor.

• Protein: ~25g per serving
• Ingredients:
  • 1 cup plain Greek yogurt
  • 1/2 cup canned chickpeas, rinsed and drained
  • 1/2 cucumber, diced
  • 1/4 cup cherry tomatoes, halved
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Fresh dill or mint, chopped
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the chickpeas, cucumber, cherry tomatoes, olive oil, lemon juice, and fresh herbs. Season with salt and pepper.
  2. Spread the Greek yogurt in a shallow bowl and top with the chickpea and vegetable mixture.

8. Berry-Kefir Smoothie

Kefir, a fermented milk drink, is another fantastic source of protein and probiotics. This smoothie is a quick and easy way to get a nutritious breakfast on the go.

• Protein: ~15g per serving
• Ingredients:
  • 1 cup plain kefir
  • 1 cup mixed berries, frozen
  • 1/2 banana, frozen
  • 1 tbsp almond butter
• Instructions:
  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.

9. Chocolate-Banana Protein Smoothie

This smoothie tastes like a treat but is packed with protein from a surprising source: red lentils. The lentils are cooked and cooled before being added to the smoothie, where their flavor is masked by the other ingredients.

• Protein: ~20g per serving
• Ingredients:
  • 1/2 cup cooked red lentils, cooled
  • 1 cup milk (dairy or non-dairy)
  • 1 banana, frozen
  • 1 tbsp cocoa powder
  • 1 tbsp maple syrup or honey (optional)
• Instructions:
  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.

10. Spinach and Peanut Butter Smoothie

Get a serving of greens in with your breakfast with this delicious and nutrient-dense smoothie.

• Protein: ~18g per serving
• Ingredients:
  • 1 cup plain kefir or Greek yogurt
  • 1 cup fresh spinach
  • 1/2 banana, frozen
  • 2 tbsp peanut butter
• Instructions:
  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.

Toasts and Breads

Whole-grain bread is a key component of the Mediterranean diet. When topped with protein-rich ingredients, it can be a quick and satisfying breakfast.

11. Avocado Toast with a Twist

Avocado toast is a popular breakfast choice for a reason. It’s delicious, easy to make, and can be customized in endless ways. Here are a few Mediterranean-inspired variations:

• Protein: ~15-20g per serving
• Classic Avocado Toast with Egg:
  • Ingredients: 1 slice whole-grain bread, toasted; 1/2 avocado, mashed; 1-2 poached or fried eggs; salt, pepper, and red pepper flakes to taste.
  • Instructions: Spread the mashed avocado on the toast. Top with the eggs and season to your liking.
• Smoked Salmon and Dill:
  • Ingredients: 1 slice whole-grain bread, toasted; 1/2 avocado, mashed; 2 ounces smoked salmon; 1 tbsp fresh dill, chopped; a squeeze of lemon juice.
  • Instructions: Spread the mashed avocado on the toast. Top with the smoked salmon, dill, and a squeeze of lemon juice.
• Feta and Tomato:
  • Ingredients: 1 slice whole-grain bread, toasted; 1/2 avocado, mashed; 1/4 cup crumbled feta cheese; a few cherry tomatoes, halved.
  • Instructions: Spread the mashed avocado on the toast. Top with feta cheese and cherry tomatoes.

12. Pan con Tomate (Spanish Tomato Bread)

This simple yet delicious Spanish breakfast consists of bread rubbed with garlic and fresh tomatoes, then drizzled with olive oil.

• Protein: ~10g per serving (can be increased by adding a side of eggs or cheese)
• Ingredients:
  • 1 slice of rustic whole-grain bread, toasted
  • 1 ripe tomato, halved
  • 1 clove garlic, peeled and halved
  • Extra virgin olive oil
  • Salt to taste
• Instructions:
  1. Rub the cut side of the garlic clove over the surface of the toast.
  2. Rub the cut side of the tomato half over the toast, squeezing out the pulp and seeds.
  3. Drizzle with olive oil and sprinkle with salt.

13. Breakfast Naan Pizza

Use whole-wheat naan bread as a base for a quick and easy breakfast pizza.

• Protein: ~18g per serving
• Ingredients:
  • 1 whole-wheat naan bread
  • 2 tbsp pesto or tomato sauce
  • 1/4 cup shredded mozzarella cheese
  • 1 egg
  • Optional toppings: spinach, mushrooms, chopped bell peppers
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Place the naan bread on a baking sheet.
  3. Spread the pesto or tomato sauce over the naan.
  4. Sprinkle with cheese and any other desired toppings.
  5. Crack an egg in the center of the naan.
  6. Bake for 10-12 minutes, or until the egg is set and the crust is golden.

Grains and Oats

Whole grains are a cornerstone of the Mediterranean diet, providing sustained energy and fiber. Oats, buckwheat, and bulgur are all excellent choices for a high-protein breakfast.

14. Blueberry Overnight Oats

Overnight oats are a perfect make-ahead breakfast for busy mornings. This version is packed with protein from Greek yogurt and chia seeds.

• Protein: ~18g per serving
• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup milk (dairy or non-dairy)
  • 1/2 cup plain Greek yogurt
  • 1 tbsp chia seeds
  • 1/2 cup blueberries (fresh or frozen)
  • 1 tbsp maple syrup or honey (optional)
• Instructions:
  1. In a jar or container with a lid, combine the oats, milk, Greek yogurt, and chia seeds.
  2. Stir well to combine.
  3. Gently stir in the blueberries.
  4. Cover and refrigerate for at least 4 hours, or overnight.
  5. Stir before serving and add a drizzle of maple syrup or honey, if desired.

15. Lebanese Breakfast Bulgur Cereal

Bulgur, a type of cracked wheat, is a popular ingredient in Middle Eastern cuisine. This warm breakfast cereal is a traditional Lebanese dish, often made with leftover bulgur.

• Protein: ~15g per serving (with nuts and seeds)
• Ingredients:
  • 1/2 cup cooked bulgur wheat
  • 1 cup milk (dairy or non-dairy)
  • 1/4 cup chopped nuts (walnuts, almonds, pistachios)
  • 1/4 cup dried fruit (raisins, apricots, dates)
  • 1 tbsp honey or maple syrup
  • A pinch of cinnamon
• Instructions:
  1. In a small saucepan, combine the cooked bulgur and milk. Heat over medium heat until warm.
  2. Stir in the nuts, dried fruit, honey or maple syrup, and cinnamon.
  3. Serve warm.

16. High-Protein Buckwheat Pancakes

These gluten-free pancakes are made with buckwheat flour and are a great way to start your day with a serving of whole grains.

• Protein: ~20g per serving
• Ingredients:
  • 1 cup buckwheat flour
  • 1/2 cup plain Greek yogurt
  • 1/2 cup milk
  • 1 egg
  • 1 tbsp maple syrup
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • A pinch of salt
• Instructions:
  1. In a large bowl, whisk together the buckwheat flour, baking powder, baking soda, and salt.
  2. In a separate bowl, whisk together the Greek yogurt, milk, egg, and maple syrup.
  3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
  4. Heat a lightly oiled griddle or non-stick skillet over medium-high heat.
  5. Pour 1/4 cup of batter for each pancake. Cook for 2-3 minutes per side, or until golden brown and cooked through.
  6. Serve with your favorite toppings, such as fresh fruit, yogurt, or a drizzle of honey.

Baked Goods and Casseroles

These make-ahead baked goods and casseroles are perfect for feeding a crowd or for having breakfast ready for the week.

17. Spinach and Goat Cheese Quiche

This savory quiche features a flaky crust and a creamy filling of eggs, spinach, and goat cheese.

• Protein: ~22g per serving
• Ingredients:
  • 1 (9-inch) unbaked pie crust
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 4 cups fresh spinach
  • 4 ounces goat cheese, crumbled
  • 4 large eggs
  • 1 cup milk
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. Press the pie crust into a 9-inch pie plate.
  3. In a skillet, heat the olive oil over medium heat. Add the onion and cook until softened.
  4. Add the spinach and cook until wilted. Drain any excess liquid.
  5. Spread the cooked spinach and onion in the bottom of the pie crust. Sprinkle with goat cheese.
  6. In a bowl, whisk together the eggs, milk, salt, and pepper.
  7. Pour the egg mixture over the spinach and cheese.
  8. Bake for 35-45 minutes, or until the center is set and the top is golden brown.

18. Vegan Freezer Breakfast Burritos

These burritos are filled with a savory tofu scramble, black beans, and vegetables. They can be made in a batch and frozen for a quick and easy breakfast.

• Protein: ~20g per burrito
• Ingredients:
  • 1 block (14 ounces) firm tofu, pressed and crumbled
  • 1 tbsp olive oil
  • 1/2 onion, chopped
  • 1 bell pepper, chopped
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/2 cup salsa
  • 1 tsp nutritional yeast
  • 1/2 tsp turmeric
  • Salt and pepper to taste
  • 6 large whole-wheat tortillas
• Instructions:
  1. In a large skillet, heat the olive oil over medium heat. Add the onion and bell pepper and cook until softened.
  2. Add the crumbled tofu, black beans, salsa, nutritional yeast, and turmeric. Cook for 5-7 minutes, stirring occasionally.
  3. Season with salt and pepper.
  4. Warm the tortillas according to package directions.
  5. Spoon the tofu mixture into the center of each tortilla. Fold in the sides and roll up tightly.
  6. To freeze, wrap each burrito individually in plastic wrap or foil and store in a freezer-safe bag.
  7. To reheat, unwrap the burrito and microwave for 2-3 minutes, or until heated through.

19. Cappuccino Muffins

These coffee-flavored muffins are a delightful morning treat. They are made with whole-wheat flour and Greek yogurt for a protein boost.

• Protein: ~10g per muffin (can be increased with protein powder)
• Ingredients:
  • 1 1/2 cups whole-wheat flour
  • 1/2 cup brown sugar
  • 1 tbsp instant espresso powder
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • A pinch of salt
  • 1 cup plain Greek yogurt
  • 1/4 cup milk
  • 1/4 cup melted coconut oil or olive oil
  • 1 egg
• Instructions:
  1. Preheat oven to 375°F (190°C). Line a muffin tin with paper liners.
  2. In a large bowl, whisk together the flour, brown sugar, espresso powder, baking powder, baking soda, cinnamon, and salt.
  3. In a separate bowl, whisk together the Greek yogurt, milk, oil, and egg.
  4. Pour the wet ingredients into the dry ingredients and stir until just combined.
  5. Divide the batter evenly among the muffin cups.
  6. Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.

Traditional and Savory Bowls

These recipes draw inspiration from various Mediterranean regions and offer unique and flavorful breakfast options.

20. Spanish Potato Omelette (Tortilla de Patata)

A classic Spanish dish, the tortilla de patata is a thick omelette made with potatoes and onions, cooked slowly in olive oil. It’s a hearty and satisfying breakfast that can be enjoyed warm or at room temperature.

• Protein: ~15g per serving
• Ingredients:
  • 1 lb potatoes, thinly sliced
  • 1 large onion, thinly sliced
  • 1 cup olive oil
  • 6 large eggs
  • Salt to taste
• Instructions:
  1. In a large non-stick skillet, heat the olive oil over medium-low heat. Add the potatoes and onions and cook slowly for 20-25 minutes, or until the potatoes are tender. Do not let them brown.
  2. While the potatoes are cooking, crack the eggs into a large bowl and beat them with a generous pinch of salt.
  3. Once the potatoes are cooked, drain them, reserving a tablespoon of the oil. Add the potatoes and onions to the beaten eggs and stir to combine.
  4. Wipe out the skillet and add the reserved tablespoon of oil. Heat over medium heat.
  5. Pour the egg and potato mixture into the skillet and cook for 5-7 minutes, or until the edges are set and the bottom is golden brown.
  6. Place a large plate over the skillet and carefully flip the tortilla. Slide it back into the skillet and cook for another 5-7 minutes, or until cooked through.

21. Ful Medames (Egyptian Fava Bean Breakfast)

Ful medames is a staple breakfast dish in Egypt, made from cooked fava beans seasoned with lemon juice, garlic, and cumin. It’s a hearty, protein-packed vegan breakfast.

• Protein: ~18g per serving
• Ingredients:
  • 1 can (15 ounces) fava beans, rinsed and drained
  • 1/4 cup chopped fresh parsley
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 2 tbsp olive oil
  • 1 tsp cumin
  • Salt and pepper to taste
  • Optional toppings: chopped tomatoes, onions, hard-boiled eggs, tahini sauce
• Instructions:
  1. In a saucepan, combine the fava beans with enough water to cover. Bring to a simmer and cook for 10 minutes, or until the beans are heated through.
  2. Drain the beans, reserving a little of the cooking liquid.
  3. In a bowl, mash the beans with a fork or potato masher, adding a little of the reserved liquid to reach your desired consistency.
  4. Stir in the parsley, garlic, lemon juice, olive oil, and cumin. Season with salt and pepper.
  5. Serve warm with your favorite toppings and whole-wheat pita bread.

22. Savory Cottage Cheese Bowl

Cottage cheese is another excellent source of protein. This savory bowl is a refreshing and nutritious alternative to yogurt bowls.

• Protein: ~30g per serving
• Ingredients:
  • 1 cup cottage cheese (2% or full-fat)
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cucumber, diced
  • 2 tbsp chopped red onion
  • 1 tbsp olive oil
  • 1 tsp red wine vinegar
  • Fresh basil or oregano, chopped
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the cherry tomatoes, cucumber, red onion, olive oil, and red wine vinegar. Season with salt and pepper.
  2. Spoon the cottage cheese into a bowl and top with the vegetable mixture.
  3. Garnish with fresh herbs before serving.

23. Lentil and Egg Breakfast Bowl

This hearty breakfast bowl combines the protein power of lentils and eggs for a truly satisfying meal.

• Protein: ~25g per serving
• Ingredients:
  • 1/2 cup cooked brown or green lentils
  • 1-2 poached or fried eggs
  • 1 cup arugula or spinach
  • 1/4 avocado, sliced
  • 1 tbsp crumbled feta cheese
  • A squeeze of lemon juice
  • Salt and pepper to taste
• Instructions:
  1. Place the arugula or spinach in a bowl.
  2. Top with the warm lentils, eggs, and avocado.
  3. Sprinkle with feta cheese and a squeeze of lemon juice.
  4. Season with salt and pepper to taste.

24. High-Protein Breakfast Salad

Who says you can’t have salad for breakfast? This nutrient-dense salad is a refreshing and energizing way to start your day.

• Protein: ~20g per serving
• Ingredients:
  • 2 cups mixed greens
  • 2 hard-boiled eggs, quartered
  • 1/4 cup canned tuna or salmon, drained
  • 1/4 cup chickpeas, rinsed and drained
  • A handful of cherry tomatoes, halved
  • For the vinaigrette:
    • 2 tbsp olive oil
    • 1 tbsp lemon juice
    • 1 tsp Dijon mustard
    • Salt and pepper to taste
• Instructions:
  1. In a large bowl, combine the mixed greens, hard-boiled eggs, tuna or salmon, chickpeas, and cherry tomatoes.
  2. In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard. Season with salt and pepper.
  3. Drizzle the vinaigrette over the salad and toss to combine.

25. Breakfast Torta with Jam

This Italian-style breakfast cake is a delightful treat that’s surprisingly easy to make. It features a crumbly, buttery crust and a sweet jam filling.

• Protein: ~12g per serving
• Ingredients:
  • 2 cups all-purpose or whole-wheat flour
  • 1/2 cup sugar
  • 1 tsp baking powder
  • A pinch of salt
  • 1/2 cup cold butter, cubed
  • 1 egg
  • 1 tsp vanilla extract
  • 1 cup your favorite jam
• Instructions:
  1. Preheat oven to 350°F (175°C). Grease and flour a 9-inch round cake pan.
  2. In a large bowl, whisk together the flour, sugar, baking powder, and salt.
  3. Cut in the cold butter using a pastry blender or your fingers until the mixture resembles coarse crumbs.
  4. In a small bowl, whisk together the egg and vanilla extract. Add to the flour mixture and stir until a dough forms.
  5. Press two-thirds of the dough into the bottom and up the sides of the prepared pan.
  6. Spread the jam evenly over the dough.
  7. Crumble the remaining dough over the top of the jam.
  8. Bake for 30-35 minutes, or until the crust is golden brown.
  9. Let cool before slicing and serving.

26. Roasted Red Pepper & Olive Tapenade Toast

This savory toast is a flavor-packed breakfast option. The tapenade can be made ahead of time for a quick and easy meal.

• Protein: ~18g per serving
• Ingredients:
  • 2 slices whole-grain bread, toasted
  • 1/4 cup roasted red pepper and olive tapenade
  • 2 ounces fresh mozzarella, sliced
  • 2 fried or poached eggs
  • Fresh basil for garnish
• Instructions:
  1. Spread the tapenade on the toasted bread.
  2. Top with the mozzarella slices and eggs.
  3. Garnish with fresh basil before serving.

Conclusion

Adopting a Mediterranean diet doesn’t mean sacrificing a delicious and satisfying breakfast. With a little creativity, you can enjoy a wide variety of high-protein breakfast options that are both nutritious and flavorful. From savory egg dishes and creamy yogurt bowls to hearty grain-based cereals and convenient make-ahead options, there is a Mediterranean breakfast recipe to suit every taste and lifestyle. By incorporating these recipes into your morning routine, you can start your day with a healthy and energizing meal that will keep you full and focused until lunch.

References

1. EatingWell – 13 Easy High-Protein Mediterranean Diet Breakfast Recipes
2. Mediterranean Living – 21 Delicious Mediterranean Breakfast Recipes to Try Today
3. The Mediterranean Dish – Best Shakshuka Recipe
4. FeelGoodFoodie – Mediterranean Frittata
5. Healthful Blondie – Best Ever Healthy Shakshuka

25+ High-Protein Mediterranean Diet Lunch Recipes

Lunch on the Mediterranean diet is an opportunity to enjoy a fresh, flavorful, and energizing meal that will power you through the afternoon. A high-protein lunch is key to preventing the dreaded afternoon slump, as it helps to stabilize blood sugar levels and keep you feeling full and satisfied. This article provides a collection of over 25 high-protein lunch recipes that are easy to prepare, delicious to eat, and perfectly aligned with the principles of the Mediterranean diet.

The Mediterranean Lunch: A Midday Boost

The Mediterranean diet emphasizes whole foods, and lunch is no exception. A typical Mediterranean lunch is centered around vegetables, legumes, whole grains, and a source of lean protein. Olive oil is the primary fat, and herbs and spices are used to create vibrant flavors. The recipes in this article are designed to be both nutritious and convenient, with many options that can be prepared in advance for easy meal prep.

Satisfying Salads

Salads are a cornerstone of Mediterranean lunches. They are a great way to get a variety of vegetables, and with the addition of protein-rich ingredients, they can be a complete and satisfying meal.

1. Mediterranean Chickpea Salad

This vibrant and flavorful salad is packed with plant-based protein from chickpeas. It can be made ahead of time and is perfect for a quick and easy lunch.

• Protein: ~20g per serving
• Ingredients:
  • 1 can (15 ounces) chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 1 bell pepper (any color), diced
  • 1/2 red onion, finely chopped
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped fresh parsley
  • For the dressing:
    • 3 tbsp olive oil
    • 2 tbsp lemon juice
    • 1 tsp dried oregano
    • Salt and pepper to taste
• Instructions:
  1. In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, feta cheese, and parsley.
  2. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper.
  3. Pour the dressing over the salad and toss to combine. Serve immediately or refrigerate for later.

2. Greek Chicken Salad

This classic Greek salad is made more substantial with the addition of grilled chicken. It’s a perfect meal-prep lunch that will keep you full and satisfied.

• Protein: ~35g per serving
• Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 2 cups mixed greens
  • 1/2 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives
  • 1/4 cup crumbled feta cheese
  • For the dressing:
    • 2 tbsp olive oil
    • 1 tbsp red wine vinegar
    • 1/2 tsp Dijon mustard
    • Salt and pepper to taste
• Instructions:
  1. In a large bowl, combine the mixed greens, chicken, cucumber, tomatoes, olives, and feta cheese.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, and Dijon mustard. Season with salt and pepper.
  3. Drizzle the dressing over the salad and toss to combine.

3. Salmon-Stuffed Avocados

This is a quick and elegant lunch that is packed with protein and healthy fats. It requires no cooking if you use canned salmon.

• Protein: ~25g per serving
• Ingredients:
  • 1 ripe avocado, halved and pitted
  • 1 can (5 ounces) salmon, drained and flaked
  • 2 tbsp plain Greek yogurt or mayonnaise
  • 1 tbsp chopped red onion
  • 1 tbsp chopped fresh dill
  • Salt and pepper to taste
• Instructions:
  1. Scoop out a small amount of the avocado flesh to create a larger well for the filling.
  2. In a small bowl, combine the salmon, Greek yogurt or mayonnaise, red onion, and dill. Season with salt and pepper.
  3. Spoon the salmon salad into the avocado halves.

4. Lentil and Tuna Salad

This hearty salad combines two protein powerhouses: lentils and tuna. It’s a great option for a post-workout lunch.

• Protein: ~30g per serving
• Ingredients:
  • 1 cup cooked brown or green lentils, cooled
  • 1 can (5 ounces) tuna in olive oil, drained
  • 1/2 red onion, finely chopped
  • 1 celery stalk, chopped
  • 1/4 cup chopped fresh parsley
  • For the dressing:
    • 2 tbsp olive oil
    • 2 tbsp lemon juice
    • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the lentils, tuna, red onion, celery, and parsley.
  2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.
  3. Pour the dressing over the salad and toss to combine.

5. Shrimp Cobb Salad with Dijon Dressing

This refreshing salad is a Mediterranean take on the classic Cobb, with shrimp as the star protein.

• Protein: ~28g per serving
• Ingredients:
  • 4 oz cooked shrimp, peeled and deveined
  • 2 cups chopped romaine lettuce
  • 1 hard-boiled egg, chopped
  • 1/2 avocado, diced
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp crumbled feta or blue cheese
  • For the dressing:
    • 2 tbsp olive oil
    • 1 tbsp Dijon mustard
    • 1 tbsp red wine vinegar
    • Salt and pepper to taste
• Instructions:
  1. Arrange the lettuce in a bowl and top with the shrimp, egg, avocado, tomatoes, and cheese.
  2. In a small bowl, whisk together the dressing ingredients.
  3. Drizzle the dressing over the salad.

Hearty Bowls

Bowls are a versatile and convenient way to enjoy a balanced Mediterranean lunch. They can be customized with your favorite grains, proteins, and vegetables.

6. Mediterranean Quinoa Bowl

This colorful and nutritious bowl is a perfect example of a balanced Mediterranean meal. Quinoa is a complete protein, making this a great vegetarian option.

• Protein: ~22g per serving
• Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup chickpeas, rinsed and drained
  • 1/2 cup chopped cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives
  • 1/4 cup crumbled feta cheese
  • For the dressing:
    • 2 tbsp olive oil
    • 1 tbsp lemon juice
    • 1 tsp dried oregano
• Instructions:
  1. In a bowl, combine the quinoa, chickpeas, cucumber, tomatoes, olives, and feta cheese.
  2. Drizzle with olive oil, lemon juice, and a sprinkle of oregano.

7. Chicken Hummus Bowl

This bowl is a simple yet flavorful combination of chicken, hummus, and fresh vegetables. It’s a great way to use up leftover chicken.

• Protein: ~30g per serving
• Ingredients:
  • 4 oz grilled chicken breast, sliced
  • 1/4 cup hummus
  • 1/2 cup mixed greens
  • 1/4 cup chopped tomatoes and cucumbers
  • A sprinkle of paprika
  • Whole-wheat pita bread for serving
• Instructions:
  1. Spread the hummus in the bottom of a bowl.
  2. Top with the mixed greens, chicken, and chopped vegetables.
  3. Sprinkle with paprika and serve with pita bread.

8. Black Bean and Quinoa Bowl

This satisfying bowl is packed with plant-based protein and fiber. The combination of black beans and quinoa provides all the essential amino acids.

• Protein: ~25g per serving
• Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup canned black beans, rinsed and drained
  • 1/2 cup corn kernels (fresh or frozen)
  • 1/4 cup chopped red onion
  • 1/4 cup chopped cilantro
  • For the dressing:
    • 2 tbsp lime juice
    • 1 tbsp olive oil
    • 1/2 tsp cumin
• Instructions:
  1. In a bowl, combine the quinoa, black beans, corn, red onion, and cilantro.
  2. In a small bowl, whisk together the lime juice, olive oil, and cumin.
  3. Pour the dressing over the quinoa mixture and toss to combine.

9. Mediterranean Power Bowl

This bowl is a true powerhouse of nutrients, with a combination of lean protein, healthy fats, and complex carbohydrates.

• Protein: ~40g per serving
• Ingredients:
  • 4 oz grilled chicken or salmon
  • 1/2 cup cooked farro or brown rice
  • 1/2 cup roasted vegetables (broccoli, bell peppers, zucchini)
  • 1/4 cup tzatziki sauce
  • A sprinkle of fresh dill
• Instructions:
  1. In a bowl, combine the farro or brown rice, roasted vegetables, and chicken or salmon.
  2. Top with a dollop of tzatziki sauce and a sprinkle of fresh dill.

10. Cottage Cheese Bowl (Savory)

Cottage cheese is an excellent source of protein, and this savory bowl is a refreshing and satisfying lunch option.

• Protein: ~30g per serving
• Ingredients:
  • 1 cup cottage cheese
  • 1/2 cup chopped tomatoes
  • 1/4 cup chopped cucumber
  • 2 tbsp chopped olives
  • A drizzle of olive oil
  • A sprinkle of za’atar or dried oregano
• Instructions:
  1. In a bowl, combine the cottage cheese, tomatoes, cucumber, and olives.
  2. Drizzle with olive oil and sprinkle with your favorite herbs.

Wraps and Pitas

Wraps and pitas are a convenient and portable lunch option. Fill them with your favorite Mediterranean ingredients for a delicious and satisfying meal.

11. Greek Chicken Wraps

These wraps are filled with flavorful Greek-marinated chicken, fresh vegetables, and a creamy tzatziki sauce.

• Protein: ~30g per serving
• Ingredients:
  • 4 oz grilled chicken breast, sliced
  • 1 large whole-wheat tortilla or wrap
  • 2 tbsp hummus
  • 1/4 cup chopped lettuce
  • 1/4 cup chopped tomatoes and cucumbers
  • 2 tbsp tzatziki sauce
• Instructions:
  1. Spread the hummus over the tortilla.
  2. Top with the lettuce, tomatoes, cucumbers, and chicken.
  3. Drizzle with tzatziki sauce, wrap tightly, and serve.

12. Falafel and Hummus Pita

This classic Mediterranean street food is a delicious and satisfying vegetarian lunch. You can use store-bought or homemade falafel.

• Protein: ~20g per serving
• Ingredients:
  • 1 whole-wheat pita bread, warmed
  • 3-4 falafel balls
  • 2 tbsp hummus
  • 1/4 cup chopped lettuce and tomatoes
  • A drizzle of tahini sauce
• Instructions:
  1. Cut the pita bread in half and open the pockets.
  2. Spread the hummus inside each pocket.
  3. Fill with the falafel, lettuce, and tomatoes.
  4. Drizzle with tahini sauce.

13. Tuna Salad and White Bean Pita

A twist on the classic tuna salad, this version includes white beans for an extra boost of protein and fiber.

• Protein: ~25g per serving
• Ingredients:
  • 1 can (5 ounces) tuna, drained
  • 1/4 cup canned white beans, rinsed and drained
  • 2 tbsp plain Greek yogurt
  • 1 tbsp chopped red onion
  • 1 whole-wheat pita bread, warmed
• Instructions:
  1. In a bowl, combine the tuna, white beans, Greek yogurt, and red onion.
  2. Fill the pita pocket with the tuna and bean salad.

14. Spinach and Feta Scrambled Egg Pitas

Who says eggs are just for breakfast? These savory pitas are a quick and easy lunch option.

• Protein: ~20g per serving
• Ingredients:
  • 2 large eggs, scrambled
  • 1/4 cup crumbled feta cheese
  • 1/2 cup fresh spinach, wilted
  • 1 whole-wheat pita bread, warmed
• Instructions:
  1. Combine the scrambled eggs with the feta cheese and spinach.
  2. Fill the pita pocket with the egg mixture.

Soups and Stews

Soups and stews are a comforting and nourishing lunch option, especially during the colder months. They can be made in large batches for easy meal prep.

15. Red Lentil Soup

This hearty and flavorful soup is a staple in many Mediterranean and Middle Eastern countries. It’s naturally vegan and packed with plant-based protein.

• Protein: ~20g per serving
• Ingredients:
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup red lentils, rinsed
  • 6 cups vegetable broth
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • Juice of 1 lemon
  • Salt and pepper to taste
• Instructions:
  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
  2. Add the lentils, vegetable broth, cumin, and turmeric. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
  3. Use an immersion blender to blend the soup to your desired consistency.
  4. Stir in the lemon juice and season with salt and pepper.

16. Chicken and Orzo Soup

A comforting and classic soup, this version is made with whole-wheat orzo and plenty of vegetables.

• Protein: ~25g per serving
• Ingredients:
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 6 cups chicken broth
  • 1 cup cooked chicken, shredded
  • 1/2 cup whole-wheat orzo
  • 1/4 cup chopped fresh parsley
  • Juice of 1/2 lemon
• Instructions:
  1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
  2. Add the chicken broth and bring to a boil.
  3. Stir in the orzo and cook for 8-10 minutes, or until tender.
  4. Add the shredded chicken and heat through.
  5. Stir in the parsley and lemon juice before serving.

17. 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.

Hot Lunches

These warm and satisfying lunches are perfect for a more substantial midday meal.

18. Leftover Lemon Herb Chicken and Veggies

Don’t let your leftovers go to waste! A simple plate of leftover roasted chicken and vegetables is a perfectly balanced and high-protein Mediterranean lunch.

• Protein: ~35g per serving
• Ingredients:
  • 4-6 oz leftover roasted chicken
  • 1-2 cups leftover roasted vegetables (broccoli, Brussels sprouts, carrots, etc.)
  • A squeeze of fresh lemon juice
• Instructions:
  1. Reheat the chicken and vegetables in the microwave or a skillet.
  2. Squeeze fresh lemon juice over the top before serving.

19. Tomato-Halloumi Bake

Halloumi is a semi-hard, unripened brined cheese that can be grilled or fried. It has a high melting point, which makes it perfect for this simple and delicious bake.

• Protein: ~25g per serving
• Ingredients:
  • 1 block (8 ounces) halloumi cheese, sliced
  • 1 pint cherry tomatoes, halved
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • Fresh basil for garnish
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a baking dish, toss the cherry tomatoes with the olive oil and oregano.
  3. Arrange the halloumi slices on top of the tomatoes.
  4. Bake for 15-20 minutes, or until the tomatoes are soft and the halloumi is golden.
  5. Garnish with fresh basil before serving.

20. Mediterranean Stuffed Bell Peppers

Bell peppers are stuffed with a savory mixture of quinoa, lentils, and vegetables, then baked until tender.

• Protein: ~20g per serving
• Ingredients:
  • 2 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1/2 cup cooked lentils
  • 1/2 cup chopped mushrooms
  • 1/4 cup chopped onion
  • 1/4 cup tomato sauce
  • 1/4 cup crumbled feta cheese
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, combine the quinoa, lentils, mushrooms, onion, and tomato sauce.
  3. Spoon the mixture into the bell pepper halves.
  4. Top with feta cheese.
  5. Bake for 25-30 minutes, or until the peppers are tender.

21. Shrimp and Asparagus Skillet

This quick and easy one-pan meal is perfect for a busy weekday lunch. It’s light, flavorful, and packed with protein.

• Protein: ~28g per serving
• Ingredients:
  • 1 tbsp olive oil
  • 1 lb shrimp, peeled and deveined
  • 1 bunch asparagus, trimmed and chopped
  • 2 cloves garlic, minced
  • Juice of 1/2 lemon
  • Salt and pepper to taste
• Instructions:
  1. In a large skillet, heat the olive oil over medium-high heat.
  2. Add the asparagus and cook for 3-5 minutes, or until tender-crisp.
  3. Add the shrimp and garlic and cook for 2-3 minutes, or until the shrimp are pink and cooked through.
  4. Stir in the lemon juice and season with salt and pepper.

22. One-Pan Lemon Herb Salmon and Veggies

This is a simple and elegant lunch that is incredibly easy to make. The salmon and vegetables are roasted together on a single sheet pan for easy cleanup.

• Protein: ~35g per serving
• Ingredients:
  • 1 (6-ounce) salmon fillet
  • 1 cup chopped vegetables (broccoli, bell peppers, zucchini)
  • 1 tbsp olive oil
  • 1 tsp dried herbs (oregano, thyme, or a mix)
  • 1/2 lemon, sliced
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. On a baking sheet, toss the vegetables with the olive oil, herbs, salt, and pepper.
  3. Place the salmon fillet on the baking sheet with the vegetables.
  4. Top the salmon with lemon slices.
  5. Bake for 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.

23. Chicken and Veggie Skewers

These colorful skewers are a fun and easy way to enjoy a high-protein lunch. They can be grilled, baked, or cooked in a skillet.

• Protein: ~30g per serving
• Ingredients:
  • 1 chicken breast, cut into chunks
  • 1 bell pepper, cut into chunks
  • 1 zucchini, cut into chunks
  • 1 red onion, cut into chunks
  • For the marinade:
    • 2 tbsp olive oil
    • 1 tbsp lemon juice
    • 1 tsp dried oregano
• Instructions:
  1. In a bowl, whisk together the marinade ingredients.
  2. Add the chicken and vegetables and toss to coat. Let marinate for at least 15 minutes.
  3. Thread the chicken and vegetables onto skewers.
  4. Grill, bake, or pan-sear the skewers until the chicken is cooked through and the vegetables are tender.

24. Cauliflower Rice with Grilled Chicken

Cauliflower rice is a low-carb alternative to traditional rice. This bowl is a light yet satisfying lunch option.

• Protein: ~35g per serving
• Ingredients:
  • 1 cup cauliflower rice
  • 4 oz grilled chicken breast, sliced
  • 1/4 cup chopped tomatoes and cucumbers
  • 2 tbsp tzatziki sauce
  • A sprinkle of fresh mint
• Instructions:
  1. Sauté the cauliflower rice in a skillet for 3-5 minutes, or until tender.
  2. Top with the grilled chicken, tomatoes, and cucumbers.
  3. Drizzle with tzatziki sauce and sprinkle with fresh mint.

25. Mozzarella, Basil & Zucchini Frittata

This frittata is a great way to use up summer zucchini. It’s light, flavorful, and perfect for a simple lunch.

• Protein: ~20g per serving
• Ingredients:
  • 6 large eggs
  • 1/4 cup milk
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup chopped fresh basil
  • 1 zucchini, grated
  • 1 tbsp olive oil
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, whisk together the eggs, milk, mozzarella, and basil.
  3. Squeeze the excess moisture from the grated zucchini.
  4. Heat the olive oil in an oven-safe skillet. Add the zucchini and cook for 2-3 minutes.
  5. Pour the egg mixture over the zucchini.
  6. Cook for 3-4 minutes on the stovetop, then transfer to the oven and bake for 10-15 minutes.

26. Spinach and Artichoke Grilled Cheese

This grown-up grilled cheese is a delicious and satisfying lunch. It’s filled with a creamy spinach and artichoke mixture.

• Protein: ~22g per serving
• Ingredients:
  • 2 slices whole-wheat bread
  • 1/4 cup chopped artichoke hearts
  • 1/4 cup chopped spinach
  • 2 tbsp cream cheese or Greek yogurt
  • 1/4 cup shredded mozzarella cheese
  • 1 tsp butter or olive oil
• Instructions:
  1. In a bowl, combine the artichoke hearts, spinach, and cream cheese or yogurt.
  2. Spread the mixture on one slice of bread. Top with the mozzarella cheese and the other slice of bread.
  3. Heat the butter or olive oil in a skillet over medium heat.
  4. Grill the sandwich for 3-4 minutes per side, or until golden brown and the cheese is melted.

Conclusion

Enjoying a high-protein Mediterranean lunch is a delicious and effective way to stay energized and focused throughout the day. With so many versatile and flavorful options, from refreshing salads and hearty bowls to convenient wraps and comforting soups, there’s no reason to have a boring or unsatisfying midday meal. By incorporating these recipes into your weekly rotation, you can easily stick to a healthy Mediterranean lifestyle while enjoying a variety of delicious and satisfying lunches.

References

1. EatingWell – 15+ Three-Step High-Protein Mediterranean Diet Lunch Recipes
2. PureWow – 28 Mediterranean Diet Lunch Ideas
3. A Couple Cooks – 15 Mediterranean Diet Lunch Ideas
4. EatingWell – 28 High-Protein Mediterranean Diet Dinner Recipes (for crossover ideas)

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