8 High-Protein Mediterranean Recipes That Actually Keep You Full

The Mediterranean diet is known for being heart-healthy, nutrient-rich, and incredibly delicious. But let’s be honest: sometimes, we need more than veggies and olive oil to stay satisfied. That’s where high-protein recipes come in.

Whether you’re aiming to build muscle, stay energized between meals, or just want your dinner to do more, these Mediterranean-inspired recipes bring the flavor and the fuel. From flaky fish to hearty lentils and perfectly cooked chicken, here are eight protein-packed dishes that taste as good as they are good for you.

1. Soft Scrambled Eggs with Feta and Tomatoes

These aren’t your average scrambled eggs. This dish is ultra-creamy, thanks to a low-and-slow cooking method, and gets a Mediterranean kick from Greek yogurt and olive oil. Perfect for breakfast or a quick protein-packed meal any time of day.

Try this recipe from The Mediterranean Dish.

2. Mediterranean Chicken Wraps

These Mediterranean-inspired wraps are packed with protein from grilled chicken and hummus, then loaded with crunchy veggies and wrapped in a whole grain tortilla. They’re easy, customizable, and perfect for a satisfying lunch or light dinner.

Try this recipe from Sailor Bailey.

3. Mediterranean Baked White Fish

Flaky white fish is topped with tomatoes, red onion, garlic, and olives, then baked until juicy and flavorful. It’s light yet satisfying—and ready in under 30 minutes.

Try this recipe from The Mediterranean Dish.

4. Mediterranean Quinoa Bowl

Protein-packed quinoa meets crispy chickpeas, crunchy veggies, and creamy tzatziki in this colorful bowl. It’s a perfect make-ahead lunch or satisfying plant-based dinner that won’t leave you hungry an hour later.
Try this recipe from Eating Bird Food.

5. Mediterranean Salmon Salad

This light yet satisfying salad brings together flaky salmon, crunchy veggies, and fresh parsley, veggies—all tossed in a creamy yogurt dressing. It’s easy to make, endlessly adaptable, and loaded with high-quality protein.

Try this recipe from The Mediterranean Dish.

6. Mediterranean Red Lentil Soup

Comforting, hearty, and loaded with fiber and plant-based protein, this red lentil soup is exactly what we want when the weather cools down—or when we’re just craving something cozy and nourishing.

Try this recipe from Connoisseurus Veg

7. Savory Yogurt Bowl

Greek yogurt isn’t just for breakfast. This savory version gets topped with spiced chickpeas, cucumbers, tomatoes, and fresh herbs for a protein-rich, super-satisfying snack or light meal.

Try this recipe from The Mediterranean Dish.

8. Greek Sheet Pan Chicken

All the bold Mediterranean flavors you love—oregano, lemon, garlic—baked into juicy chicken with roasted veggies. This simple sheet pan meal is great for meal prep and even better for dinner tonight.

Try this recipe from Downshiftology