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10 High Protein Mediterranean Recipes

May 6, 2022

10 High Protein Mediterranean Recipes

 

10 High Protein Mediterranean Recipes

Mediterranean recipes are known to be rich in fruits and vegetables, whole grains, nuts, and legumes. The Mediterranean diet is considered to be one of the healthiest diets, and it has many health benefits.

Protein is also very important for healthy weight loss, and eating high-protein foods can help you stay full longer.

The Mediterranean diet also emphasizes lean protein, so in this post, I’m sharing a roundup of Mediterranean recipes that are rich in protein.

10 High Protein Mediterranean Recipes 

Some great sources of protein that are often found in the Mediterranean diet are chicken, salmon, and tuna, so these recipes will include that.

If you’re plant-based, you can substitute them with tempeh, tofu, or chickpeas (if the recipe already calls for chickpeas, you can add more).

Mediterranean Bowl with Hummus and Pita

This healthy Mediterranean salad with chicken, hummus, and pita, is one of my favorite Mediterranean diet recipes – it’s a full meal, has everything you need, and it’s super delicious. 

Hummus is a source of healthy fats for this recipe.

Plus, this recipe is done in less than 30 minutes!

 484 calories

Ingredients:

  • ½ Pita bread – 100 calories

  • ⅛ cup Hummus – 50 calories

  • 1 Cucumber, small – 32 calories

  • 1 cup Tomatoes, grape – 32 calories

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 2 Tbsp Tzatziki sauce – 80 calories

  • 1 Salt, dash – 0 calories

  • 1 Basil, dash – 0 calories

Instructions:

  1. Cube chicken and chop cucumber and tomatoes into small pieces.

  2. Spray a pan with an oil spray.

  3. Cook chicken for ~8 minutes on medium heat, until cooked through.

  4. In a bowl, mix chicken, veggies, tzatziki, and seasonings.

  5. Cut pita into triangles as shown in picture

  6. Add pita and hummus to bowl.

  7. No chicken? Use tofu, fish, or beans. Gluten free? Use a gluten-free bread.

  8. Note: 1/8 cup = 2 Tbsp.

Mediterranean Salmon

411 calories

Ingredients:

  • 4 oz Salmon fillet – 200 calories

  • ½ Onion, yellow – 27.5 calories

  • ½ cup Tomatoes, canned, crushed – 25 calories

  • 1⅓ Tbsp Olive oil (Tbsp) – 158.66627 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

  • 1 Oregano, dash – 0 calories

Instructions:

  1. Add oil to pan. Note: 1 1/3 Tbsp = 4 tsp.

  2. Slice onion.

  3. Stir-fry onion ~7 minutes, until they’re browned and fragrant, on lowest heat.

  4. Add tomatoes and salmon.

  5. Cover pot with a lid. Turn heat to low.

  6. Let simmer ~15 minutes (or until salmon flakes easily).

  7. Add seasonings.

Mediterranean Plate

422 calories

Ingredients:

  • 1 cup Leafy greens, spinach, raw – 7 calories

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • ½ Cucumber, small – 16 calories

  • ½ cup Tomatoes, grape – 16 calories

  • ¼ red onions – 13.75 calories

  • ¼ cup Cheese, crumbled, feta – 99.75 calories

  • 1 Basil, dash – 0 calories

  • 1 Oregano, dash – 0 calories

  • 1 Salt, dash – 0 calories

  • ⅔ Tbsp Olive oil (Tbsp) – 79.73 calories

Instructions:

  1. Spray a pan with an oil spray. Slice chicken.

  2. Cook chicken for ~10 minutes on medium heat, stirring occasionally.

  3. Slice tomatoes, cucumber, and onion.

  4. Arrange all food on plate and top with oil and seasonings.

  5. Note: 0.67 Tbsp = 2 tsp

Mediterranean Pita

484 calories

Ingredients:

  • ½ Pita bread – 100 calories

  • ⅛ cup Hummus – 50 calories

  • 1 Cucumber, small – 32 calories

  • 1 cup Tomatoes, grape – 32 calories

  • 2 Tbsp Tzatziki sauce – 80 calories

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 1 Salt, dash – 0 calories

  • 1 Basil, dash – 0 calories

  • 1 Oregano, dash – 0 calories

Instructions:

  1. Cube chicken and chop cucumber and tomatoes into small pieces.

  2. Spray a pan with an oil spray.

  3. Cook chicken for ~8 minutes on medium heat, until cooked through.

  4. In a bowl, mix chicken, veggies, tzatziki, and seasonings.

  5. Fill pita with mixture, and add hummus.

  6. No chicken? Use tofu, fish, or beans. Gluten free? Use a gluten-free bread and make a sandwich.

Chicken Greek Salad

422 calories

Ingredients:

  • ⅓ cup Cheese, crumbled, feta – 133 calories

  • 1 Cucumber, small – 32 calories

  • 1 cup Tomatoes, grape – 32 calories

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 1 Garlic salt, dash – 0 calories

  • 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

  • 1 Basil, dash – 0 calories

  • 1 Oregano, dash – 0 calories

Instructions:

  1. Cut chicken into bite-sized pieces and season with garlic salt.

  2. Spray a pan with an oil spray. Cook chicken pieces for 8-9 minutes on medium heat, or until cooked through.

  3. Combine feta, cucumber (chopped), tomatoes (halved), and chicken.

  4. Top with dressing and seasonings.

  5. No chicken? Use tofu or fish. No dairy? Use a dairy-free cheese or avocado.

  6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings

Greek Inspired Salmon Bowl

This high-protein Mediterranean bowl recipe is great for healthy eating, and it should definitely be featured in your Mediterranean diet meal plan! It’s also great for meal prep, and it’s done in less than 20 minutes.

Both salmon and chickpeas are great sources of protein, so this is most definitely a high-protein Mediterranean bowl recipe.

550 calories

Ingredients:

  • 4 oz Salmon fillet – 200 calories

  • ½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

  • ¼ red onions – 13.75 calories

  • 1 cup Tomatoes, grape – 32 calories

  • 2 cups Leafy greens, lettuce, raw – 10 calories

  • 4 Tbsp Tzatziki sauce – 160 calories

  • 1 Garlic salt, dash – 0 calories

  • 1 Basil, dash – 0 calories (you can also use fresh basil)

  • 1 Oregano, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions:

  1. Preheat oven to 425 deg F

  2. Line a baking sheet with tin foil or parchment paper

  3. Spray it with an oil spray

  4. Bake salmon for 15 mins

  5. While salmon is baking, dice onion, and slice tomatoes into quarters

  6. When salmon is done, add all ingredients into a bowl

  7. Top with seasonings

Chickpea Greek Salad with Chicken

521 calories

Ingredients:

  • 1 cup Tomatoes, grape – 32 calories

  • 1 Cucumber, small – 32 calories

  • ¼ red onions – 13.75 calories

  • ½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories

  • 6 oz Chicken breast, boneless, skinless, raw – 190 calories

  • 1 Tbsp Olive oil (Tbsp) – 119 calories

  • 1 Salt, dash – 0 calories

  • 1 Basil, dash – 0 calories

Instructions:

  1. Spray pan with an oil spray.

  2. Cube chicken. Cook for ~10 minutes on low heat, until cooked through.

  3. Chop cucumber, tomatoes, and onion.

  4. Combine all ingredients into a salad.

  5. No chicken? Use more beans.

Greek Inspired Pita

485 calories

Ingredients:

  • 1 Pita bread – 200 calories

  • 1 Tuna, canned (1 can) – 120 calories

  • ½ cup Artichokes, canned in water (cups) – 30 calories

  • ¼ oz Olives, sliced – 12.5 calories

  • ½ cup Tomatoes, grape – 16 calories

  • ½ cup Leafy greens, spinach, raw – 3.5 calories

  • ¼ cup Cheese, crumbled, feta – 99.75 calories

  • 1 Tbsp Red wine vinegar (Tbsp) – 3 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions:

  1. Dice onion, halve tomatoes, and slice artichokes into smaller pieces.

  2. In a bowl, combine all ingredients (aside from pita).

  3. Stuff pitas with mixture. Serve any leftovers on the side. 

  4. No gluten? Use a gluten-free pita. No dairy? Use more olives instead of feta.

Salmon with Greek Salad

394 calories

Ingredients:

  • 4 oz Salmon fillet – 200 calories

  • ½ Cucumber, small – 16 calories

  • 1 cup Tomatoes, grape – 32 calories

  • ⅓ cup Cheese, crumbled, feta – 133 calories

  • 2 cups Leafy greens, arugula, raw – 10 calories

  • 1 Tbsp Red wine vinegar (Tbsp) – 3 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

  • 1 Basil, dash – 0 calories

  • 1 Oregano, dash – 0 calories

Instructions:

  1. Preheat oven to 425 degrees F.

  2. Line baking sheet with parchment paper or tin foil & spray with an oil spray.

  3. Top salmon with seasonings.

  4. Bake salmon for 15 minutes, or until flakes easily.

  5. While salmon is baking, chop tomato, cucumber and combine with feta. Combine mixture with arugula, vinegar, and more seasonings.

  6. Plate your meal with salmon and salad.

  7. No salmon? Use chicken or tofu.

Salmon & Dill Bowl

392 calories

Ingredients:

  • 4 oz Salmon fillet – 200 calories

  • ½ Cucumber, small – 16 calories

  • ½ cup Tomatoes, grape – 16 calories

  • 4 cups Mixed greens – 40 calories

  • ½ Avocado, small – 116.5 calories

  • 1 Tbsp Dill – 0 calories

  • 1 Tbsp Red wine vinegar (Tbsp) – 3 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions:

  1. Preheat oven to 425 degrees F.

  2. Line a sheet pan with parchment paper, and spray it with an oil spray.

  3. Place salmon on sheet pan. Bake salmon for at least 15 minutes, until flakes easily.

  4. While salmon is baking, chop cucumber, avocado & tomatoes and combine in a bowl.

  5. Once salmon is baked, slice into small pieces and remove skin (also eat skin, on the side! It’s so good for you). Add salmon pieces to the salad bowl.

  6. Add in red wine vinegar, top with salt & pepper to the bowl, and serve.

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10 High Protein Mediterranean Recipes

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