10 Best High Protein Mediterranean Diet Recipes

By Mediterranean Living
Updated May 5, 2023

Looking to add more protein to your Mediterranean diet? Look no further! We’ve compiled a list of 10 delicious, high-protein recipes that will not only fuel your body but satisfy your taste buds as well.

From flavorful grilled chicken to Mediterranean fish stew, these recipes are perfect for those looking to maintain a healthy lifestyle without sacrificing flavor. Plus, with a variety of vegetarian and meat-based options, there’s something for everyone to enjoy. So, grab your apron and get ready to cook up a storm with our list of the best high-protein recipes for the Mediterranean diet.

Traditionally, the idea of dieting has been associated with tasteless and boring meals, but the Mediterranean Diet offers an array of high-protein recipes that are both healthy and tasty. From grilled fish to fresh salads, there are a variety of options to choose from that can satisfy even the pickiest of eaters.

By incorporating a Mediterranean Diet into your meal plan, you can improve your overall health and wellbeing without sacrificing the enjoyment of eating delicious food.

The Mediterranean Diet is a plant-based eating plan that also includes meats in moderation. To maximize its benefits, reduce sugar and unhealthy fats, and focus on vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, eggs, herbs, spices, and healthy fats.

One way to supercharge your Mediterranean meals is to include high-protein options. Not only does protein help boost metabolism and contribute to muscle mass, it can also aid in weight loss and provide sustained energy. Unlike carbohydrates, protein burns slowly, keeping you full and satisfied for longer.

In addition to its energy-boosting effects, protein is essential for building and repairing muscles, making it ideal for those with active lifestyles or recovering from injuries.

By incorporating more protein into your diet, you may also find that you’re less likely to overeat and gain weight. Studies have shown that a high-protein diet can lead to burning up to 260 extra calories per day, equivalent to moderate exercise for an hour. So why not give it a try and see the difference for yourself?

Mediterranean Diet Food List Printable PDF

This Mediterranean diet food list is available as a PDF file, and I recommend printing it out and putting it on your fridge. You will always have inspiration to eat these healthy foods whenever you go into the fridge. 

If you’re looking for recipes to make with these foods, check out our extensive collection of Mediterranean Diet Recipes.

Mediterranean Diet Food List

High Protein Recipes on the Mediterranean Diet

Incorporating high-protein meals into your diet can seem daunting, especially if you’re worried about finding recipes that match your taste preferences. However, by taking inspiration from the cuisine of Mediterranean countries, you can create protein-rich meals that are both healthy and delicious.

If you’re new to high-protein meal planning, consider trying some of the recipes below that are based on the Mediterranean Diet. By integrating these meals into your diet, you can improve your overall health and achieve your wellness goals while still enjoying delicious food.

Dutch Oven Mediterranean Chicken Thighs 2

Impress your guests or treat yourself to a delicious weekend meal with Dutch Oven Mediterranean Chicken Thighs – a high-protein dish that’s both healthy and flavorful. According to the US Department of Agriculture’s food database, chicken is a great source of nutrients like selenium, B6, and niacin. Plus, a 31-gram serving of chicken provides 80% of your daily calorie needs.

To make this tasty dish for four people, you’ll need boneless chicken thighs, extra virgin olive oil, broccoli, onion, green olives, rosemary, oregano, salt, pepper, and chicken bone broth. In just one hour, you can have a dish that packs in 23g of protein and 463 calories per serving. Best of all, the cooking time in the oven is just 40-50 minutes, making it a convenient and easy meal to prepare.

Click here for the recipe!

sweet potato hash with eggs

Looking for a nutritious and delicious meal option that’s perfect for breakfast or lunch? Look no further than sweet potato with eggs!

This satisfying dish is packed with energy, with a four-serving size providing 486kcal and 21g of protein. Plus, sweet potatoes are a great source of potassium and Vitamin A, and act as an antioxidant in the body.

Pair the sweet potatoes with eggs for a protein-rich Mediterranean Diet meal that’s also a great source of amino acids. While most of the protein content is found in the egg whites, the yolk also provides valuable nutrients.

To make this dish, you’ll need a few additional ingredients like extra virgin olive oil, smoked paprika, salt, pepper, onions, pre-cooked sausages, red pepper sliced, baby portobello mushrooms, and balsamic vinegar. And the best part? Since you’ll be baking the dish, you’ll have plenty of free time to relax or tackle other tasks while it cooks.

Preparation only takes 15 minutes, and the rest of the time is up to your oven. In less than an hour, you’ll have a delicious, nutrient-packed meal that’s perfect for any time of day.

Click here for the recipe!

Mediterranean Fish Stew (30 minute recipe)

Cooking is not just about the time spent in the kitchen, but also about the skill in putting ingredients together. Take the Mediterranean Fish Stew, for instance. With just 30 minutes, you can prepare a delicious and nutritious meal that serves four and contains only 391kcal and 29g of protein.

For this dish, I recommend using white fish for its tender texture and compatibility with other ingredients. It’s also a great source of protein and omega-3 fatty acids, which are essential for maintaining heart health.

The stew is made up of simple ingredients, including butter, extra virgin olive oil, chopped onion, thinly sliced carrot, flour, medium potatoes, low-sodium or regular chicken broth, smoked paprika, salt, and pepper. Although stewing may seem like a simple cooking technique, it’s a great way to preserve nutrients and enhance the flavors of the ingredients. The slow cooking process allows the juices to infuse and intensify the flavors, resulting in a tasty and nutritious meal.

Try making this Mediterranean Fish Stew at home and savor the flavors of the Mediterranean diet, while taking care of your health and wellbeing.

Click here for the recipe!

Mediterranean Fried Chicken with Cherry Tomatoes and Asparagus

Looking for a new chicken dish to add to your Mediterranean diet? Look no further than this delicious and easy-to-make recipe! With chicken tenders, cherry tomatoes, asparagus, and a variety of spices and seasonings, this dish is sure to please even the pickiest of eaters.

As someone who has been making this recipe for over two decades, I can confidently say that it’s a winner. Not only is it delicious, but it’s also a great option for a family or friend gathering.

Preparing the ingredients takes just 15 minutes, and then it’s just a matter of baking it in the oven for 40 minutes. With 570 calories and 57 grams of protein, this dish is both nutritious and satisfying. Plus, it’s packed with essential vitamins and minerals like calcium, iron, and vitamin C.

So next time you’re looking for a healthy and tasty meal, give this Mediterranean Fried Chicken Sheet Pan Dinner a try. Your taste buds (and your body) will thank you!

Click here for the recipe!

Grilled Salmon Salad with Yogurt Dill Dressing

Looking for a quick and healthy meal option? Try this Grilled Salmon Salad with Yogurt Dill Dressing! With a combination of delicious flavors and beneficial nutrients, it’s the perfect choice for anyone looking to improve their overall health.

To make this salad, you’ll need to prepare three components: the grilled salmon, the dressing, and the salad itself. Simply grill the salmon and garnish it with your chosen ingredients, then mix together the yogurt dill dressing for added flavor.

This recipe is perfect for feeding a crowd, as it can serve up to six people. With a total protein content of 25g and only 242kcal per serving, it’s a great way to keep your body fueled and healthy. Plus, the salad is packed with essential nutrients like potassium, vitamin C, calcium, and Vitamin A, making it a delicious and nutritious meal option.

Click here for the recipe!

30 Minute Baked Turkey Meatballs

My mother helped me on this recipe. Unlike the usual meatballs, I decided to add herbs and mushrooms as a healthier approach. In the end, I was able to produce a dish that has awesome benefits such as Vitamin A, Calcium, Iron, and Vitamin A.

For 25 minutes, you can make five servings with 63 kcal and 24g protein. You just to mix the ingredients, form them into balls, and then bake.

Finding the ingredients are also efficient because many of them are considered staples in a kitchen. Other than turkey and mushroom, prepare garlic, onion, egg, salt, pepper, extra virgin olive oil, oregano, parsley, cumin, and oregano.

Click here for the recipe!

Paprika Chicken with Olives, Shallots and Wine (Instant Pot)

My instant pot recipe is Moroccan. You’ll notice that it has ginger, cumin, and smoked paprika, which are spices that brim with healing benefits. That is why the dish can aid you in terms of improving visual, digestion or preventing inflammation.

The recipe is inclusive of chicken thighs, shallots, extra virgin olive oil, butter, kalamata olives, pitted, powdered ginger, smoked paprika,cumin, salt, pepper, white wine,and lemon. The cooking process is not too complicated. You just need to sauté and put the mixed ingredients in the pot.

Instant pot is deemed as slow cooking. In this case, it’s 15 minutes of worthwhile waiting since the nutrients in the dish are also being preserve during the time. For four servings with 19g protein, there is 449kcal. You also will gain Vitamin A, Calcium, and Vitamin C.

Click here for the recipe!

Grilled Turmeric Chicken

Chicken is a fantastic source of protein, and the Grilled Turmeric Chicken recipe is a delicious way to incorporate it into your diet. For a stress-free cooking experience, use boneless, skinless chicken thighs. With 33 grams of protein and only 276 calories, this recipe can serve up to eight people.

To make the dish flavorful, marinate the chicken for at least 30 minutes or overnight. The marinade should include turmeric, lemon juice, extra-virgin olive oil, ginger, cumin, paprika, fresh garlic, chopped oregano, dried dill, salt, and black pepper. One noteworthy ingredient is turmeric, which contains curcumin, an herb that may help fight cancer by reducing tumor growth and spread.

Try this Grilled Turmeric Chicken recipe for a delicious and healthy meal that is easy to prepare and perfect for any occasion!

Click here for the recipe!

Chicken Skillet with Mushrooms

Looking for a new way to elevate your chicken dish? Try cooking it in a skillet with white wine and olive oil for a juicier and more flavorful meal. My recipe includes marinating the chicken in a mixture of extra virgin olive oil, balsamic vinegar, salt, pepper, and thyme, and cooking it with onions, Portobello mushrooms, vegetable broth, and parmesan cheese.

For best results, marinate the chicken for several hours to ensure that it is tender and flavorful. However, if you’re in a rush, you can still enjoy the delicious Skillet Chicken with Mushrooms and Shaved Parmesan in just 20 minutes. This recipe is perfect for a family of four, with each serving providing 360 calories and 41g of protein. Give it a try and add some variety to your dinner rotation!

Click here for the recipe!

Baked Tilapia Parmesan with Cherry Tomato Sauce

Looking for a delicious and nutritious twist on your tilapia dish? Look no further! Try out our mouth-watering recipe featuring baked tilapia topped with parmesan, garnished with bread crumbs and paprika, and drizzled with virgin olive oil.

But that’s not all – we’ve also created a flavorful cherry tomato sauce to serve alongside the fish. Made with balsamic vinegar, extra virgin olive oil, salt, dried basil, capers, garlic, and minced Mozzarella cheese, this sauce perfectly complements the delicate flavor of the tilapia.

And the best part? This dish is not only delicious, but also packed with nutrients. With 559kcal and 45g of protein per serving, it’s a great way to fuel your body. Plus, it’s loaded with important vitamins and minerals like Vitamin C, Calcium, Iron, and Vitamin A. And don’t forget the omega-3 fatty acids in the tilapia, which can promote healthy skin by preventing itchiness, dryness, and even atopic dermatitis.

So why not give this recipe a try and enjoy a flavorful and healthy meal tonight?

Click here for the recipe!


Recipes with chicken, salmon, and fish are good sources of protein to have on the Mediterranean diet. These ingredients are usually paired with herbs and other plant-based contents in adherence.

A high protein diet can help you lose weight and offers other benefits like muscle or organ reparation. The recipes in our list is based on the most convenient and gratifying to the taste buds. Our aim is always to help you stay healthy while enjoying your food.

A Mediterranean diet may impose restrictions on your meal plans, but you don’t have to be so rigid about it. At the end of the day, it’s always better to live healthily and heartily.


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