10 High-Protein Mediterranean Diet Recipes To Keep You Full

Looking to increase your protein intake while enjoying the rich, vibrant flavors of the Mediterranean diet? You’re in the right place! These 10 high-protein Mediterranean recipes are not only delicious and satisfying but also packed with wholesome ingredients to keep you full, energized, and nourished. From fresh seafood to plant-based delights, each dish brings a perfect balance of taste and nutrition straight to your table. Let’s explore these flavorful, protein-packed meals that make healthy eating both easy and enjoyable!

Greek Yogurt and Berry Parfait

This Greek yogurt and berry parfait is a delightful treat that brings together creamy yogurt, fresh berries, and crunchy granola in every layer. It’s not only simple to whip up, but it’s also packed with protein, making it a fantastic option for breakfast or a snack. The combination of sweet and tart flavors from the berries complements the rich yogurt perfectly, creating a satisfying taste experience.

Preparing this parfait takes just a few minutes, making it an ideal choice for busy mornings or a quick dessert. You can customize it with your favorite fruits and nuts, ensuring each parfait is unique. It’s a delicious way to enjoy a healthy Mediterranean-inspired dish that will keep you full and energized.

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 cup granola
• 2 tablespoons honey or maple syrup (optional)
• 1 teaspoon vanilla extract

Instructions

1. In a bowl, mix Greek yogurt with vanilla extract. If you prefer a sweeter taste, add honey or maple syrup.
2. In serving glasses, layer the yogurt mixture, followed by a layer of mixed berries, and then a layer of granola.
3. Repeat the layers until the glasses are filled, finishing with a layer of berries and a sprinkle of granola on top.
4. Serve immediately or refrigerate for up to 2 hours before serving.

Tuna and White Bean Salad

This Tuna and White Bean Salad is a quick and satisfying dish that perfectly balances flavors and textures. With tender white beans, flaky tuna, and fresh vegetables, it’s a meal that’s not only nutritious but also bursting with Mediterranean flair.

The combination of olive oil, lemon, and herbs brings everything together, making it a delightful choice for lunch or a light dinner. Plus, it’s simple to whip up, needing just a few ingredients and minimal prep time.

Ingredients

• 1 can (15 oz) white beans, drained and rinsed
• 1 can (5 oz) tuna, drained
• 1/2 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1 lemon, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the white beans, tuna, diced bell pepper, red onion, and parsley.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and gently toss to combine.
4. Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Chickpea and Quinoa Salad

This Chickpea and Quinoa Salad is a refreshing, nutritious dish that packs a protein punch. Perfect for a light lunch or a side at dinner, it’s both simple to make and incredibly satisfying. The combination of chickpeas and quinoa provides a hearty texture, while fresh herbs and vegetables add vibrant flavors.

The salad is versatile and can be tailored to your taste. Toss in some additional veggies or a sprinkle of feta cheese for an extra layer of flavor. It’s a delightful way to enjoy healthy eating without sacrificing taste.

Ingredients

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked quinoa and chickpeas.
2. Add cherry tomatoes, cucumber, red onion, parsley, and mint, mixing gently.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Let it sit for 10 minutes to allow flavors to meld before serving.

Shrimp and Vegetable Stir-Fry

This shrimp and vegetable stir-fry is a quick, healthy dish packed with flavor. The combination of juicy shrimp and vibrant veggies creates a colorful and delicious meal that’s sure to satisfy. It’s not only simple to make but also perfect for a busy weeknight.

The shrimp cook quickly and soak up all the tasty seasonings, while the vegetables remain crisp and fresh. If you’re looking for a high-protein, Mediterranean-inspired dish that keeps you full, this stir-fry is a fantastic choice!

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 cups mixed bell peppers, sliced
• 1 cup zucchini, diced
• 1 cup cherry tomatoes, halved
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté for 30 seconds until fragrant.
3. Add shrimp to the skillet, cooking for about 2-3 minutes until they turn pink.
4. Stir in bell peppers, zucchini, and cherry tomatoes. Season with oregano, salt, and pepper.
5. Cook for another 5-7 minutes until the vegetables are tender but still crisp.
6. Garnish with fresh parsley before serving. Enjoy!

Stuffed Bell Peppers with Quinoa and Feta

Stuffed bell peppers are a colorful and nutritious dish that’s perfect for anyone looking to enjoy a high-protein meal. The combination of quinoa and feta brings a satisfying savory flavor, while the bell peppers add a nice crunch. This recipe is simple to make, making it a great choice for both weeknight dinners and meal prep. You’ll love how filling and tasty they are!

The quinoa not only provides protein but also a pleasant nutty flavor that complements the creamy feta. Plus, these stuffed peppers are easy to customize with your favorite herbs and veggies. Serve them warm, and watch them disappear!

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked quinoa
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup feta cheese, crumbled
• 1/4 cup chopped fresh parsley
• 1/2 teaspoon garlic powder
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
3. In a bowl, combine the cooked quinoa, diced tomatoes, feta cheese, parsley, garlic powder, oregano, olive oil, salt, and pepper. Mix well.
4. Stuff each bell pepper with the quinoa mixture, pressing down slightly to pack it in.
5. Cover the baking dish with foil and bake for 25-30 minutes, until the peppers are tender.
6. Remove the foil and bake for an additional 10 minutes to lightly brown the tops.
7. Serve warm, garnished with extra parsley if desired.

Baked Falafel with Tahini Sauce

Baked falafel is a fantastic dish that packs a punch of flavor while being light and nutritious. These crispy chickpea balls are seasoned with herbs and spices, offering a delicious taste that’s both satisfying and healthy. Plus, baking them instead of frying keeps the dish lower in calories without sacrificing crunch.

This recipe is simple to whip up and makes for a perfect snack or meal. Pairing the falafel with a creamy tahini sauce adds a rich, nutty flavor that complements the spices beautifully. It’s a great choice for anyone looking to enjoy high-protein Mediterranean cuisine!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 cup whole wheat flour (or more, as needed)

Instructions

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, baking powder, salt, olive oil, and lemon juice. Pulse until the mixture is coarsely blended.
3. Transfer the mixture to a bowl and stir in the flour until well combined. If the mixture is too wet, add more flour a tablespoon at a time.
4. Shape the mixture into small balls or patties and place them on the prepared baking sheet.
5. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
6. While the falafel is baking, prepare the tahini sauce by whisking together 1/4 cup tahini, 2 tablespoons lemon juice, 2 tablespoons water, and a pinch of salt in a bowl until smooth.
7. Serve the baked falafel warm with the tahini sauce and your choice of fresh veggies or pita.

Lentil and Spinach Stew

Lentil and spinach stew is a hearty dish that’s both nutritious and packed with flavor. Its rich, earthy taste comes from the lentils, while the spinach adds a hint of freshness. This stew is simple to prepare and makes for a comforting meal any day of the week.

The combination of spices enhances the taste, creating a warming dish that’s perfect for chilly evenings. Plus, it’s loaded with protein and fiber, making it a filling option that will keep you satisfied for hours.

Ingredients

• 1 cup dried lentils (green or brown)
• 4 cups vegetable broth or water
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 cups fresh spinach, roughly chopped
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft and fragrant.
3. Add the diced carrots and cook for another 5 minutes.
4. Stir in the lentils, vegetable broth, cumin, smoked paprika, salt, and pepper. Bring the mixture to a boil.
5. Reduce the heat to low and let it simmer for about 25-30 minutes, or until the lentils are tender.
6. In the last few minutes of cooking, stir in the fresh spinach until wilted.
7. Serve warm, and enjoy with a slice of bread for dipping!

Mediterranean Grilled Chicken Skewers

These Mediterranean Grilled Chicken Skewers are a delightful blend of flavors that are sure to impress. The chicken is marinated in a mixture of olive oil, lemon juice, garlic, and spices, making it tender and bursting with flavor. They’re easy to make, perfect for summer BBQs or a quick weeknight dinner.

Grilling adds a nice char and smoky flavor to the chicken, while the lemon keeps it light and fresh. Serve these skewers with a side of tzatziki or a fresh salad for a complete meal that’s high in protein and absolutely satisfying.

Ingredients

• 1 pound chicken breast, cut into bite-sized pieces
• 1/4 cup olive oil
• Juice of 2 lemons
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• Skewers (if using wooden skewers, soak in water for 30 minutes)

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Add the chicken pieces, ensuring they are well coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for better flavor.
2. Preheat the Grill: Preheat your grill to medium-high heat. If using wooden skewers, make sure they are soaked to prevent burning.
3. Skewer the Chicken: Thread the marinated chicken pieces onto the skewers, leaving a little space between each piece for even cooking.
4. Grill the Skewers: Place the skewers on the grill and cook for about 10-12 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks.
5. Serve: Remove from the grill and let rest for a few minutes. Serve with lemon wedges and your favorite sides.

Eggplant and Chickpea Tagine

This Eggplant and Chickpea Tagine is a delightful dish that brings the flavors of the Mediterranean to your table. With its tender eggplant and hearty chickpeas simmered in a savory sauce, it’s a comforting meal that’s both healthy and satisfying. The combination of spices adds warmth and depth, making each bite truly enjoyable.

Not only is this dish simple to prepare, but it’s also perfect for meal prep. You can whip it up in no time, making it an ideal choice for busy weeknights or weekend gatherings. Serve it over couscous or with warm bread for a complete meal that everyone will love.

Ingredients

• 2 medium eggplants, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley or cilantro for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, cooking until soft and fragrant.
2. Add the diced eggplant and cook for about 5 minutes, stirring occasionally until it begins to soften.
3. Stir in the chickpeas, diced tomatoes, cumin, coriander, paprika, salt, and pepper. Bring to a simmer.
4. Cover and cook for about 20 minutes, stirring occasionally, until the eggplant is tender and the flavors meld together.
5. Serve hot, garnished with fresh parsley or cilantro, alongside couscous or bread.

Grilled Salmon with Tzatziki Sauce

Grilled Salmon with Tzatziki Sauce is a delightful dish that perfectly balances the rich flavors of salmon with the refreshing taste of tzatziki. This recipe is simple to prepare, making it a great option for both weeknight dinners and special occasions. The combination of grilled salmon, creamy yogurt sauce, and herbs results in a meal that is not only satisfying but also packed with high-quality protein.

The salmon is grilled to perfection, offering a smoky flavor that pairs wonderfully with the cool, tangy tzatziki. This dish is sure to impress anyone at your table while keeping in line with a Mediterranean diet. It’s light, healthy, and bursting with flavors!

Ingredients

• 2 salmon fillets
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste
• 1 cup Greek yogurt
• 1 cucumber, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh mint, chopped
• 1 teaspoon lemon zest

Instructions

1. Prepare the Marinade: In a bowl, mix olive oil, lemon juice, salt, and pepper. Coat the salmon fillets with this marinade and let them sit for about 15 minutes.
2. Make the Tzatziki: In another bowl, combine Greek yogurt, chopped cucumber, minced garlic, dill, mint, and lemon zest. Mix well and set aside in the fridge to chill.
3. Grill the Salmon: Preheat your grill to medium-high. Grill the marinated salmon fillets for about 4-5 minutes on each side, or until cooked through and flaky.
4. Serve: Plate the grilled salmon and top with the tzatziki sauce. Garnish with additional herbs if desired. Enjoy!

Incorporating more protein-rich meals into your diet doesn’t mean sacrificing flavor—especially when you take inspiration from the Mediterranean way of eating. These 10 high-protein recipes prove that healthy eating can be both nutritious and incredibly delicious, with vibrant ingredients that bring every dish to life. Whether you’re looking to stay full longer, support muscle health, or simply enjoy balanced meals, these recipes make it easy to nourish your body while indulging in the rich flavors of the Mediterranean. So, grab your ingredients and start cooking—healthy, satisfying meals are just a recipe away