Mediterranean Recipes
54 healthy, low-calorie Mediterranean recipes — each under 600 kcal with at least 15g of protein.
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Three-Bean Mediterranean Tuna Salad with Lemon-Dijon Vinaigrette
How to make three-bean tuna salad with 33g protein? This Mediterranean lunch recipe takes 30 minutes
417 kcal 33g protein 35 min -
Lemon-Herb Seared Scallops over Garlicky Zucchini Noodles
How do you get a golden crust on scallops? Dry them well, sear in a screaming-hot pan, serve on lemo
430 kcal 41g protein 30 min -
Smoked Paprika Ground Turkey Zucchini Boats with Feta and Kalamata Olives
What to make with ground turkey? Smoked paprika turkey zucchini boats — low-carb, high-protein, read
420 kcal 34g protein 45 min -
Toasted Walnut & Berry Greek Yogurt Bowl with Honey Drizzle
High-protein Greek yogurt bowl? Layer yogurt with berries, walnuts, and honey for a 430-calorie brea
435 kcal 29g protein 15 min -
Sesame-Ginger Sushi Grain Bowl with Edamame, Quick-Pickled Carrot and Crispy Tofu
How to make a vegetarian sushi bowl that keeps you full: brown rice, edamame, crispy tofu, sesame-gi
530 kcal 27g protein 45 min -
Herb-Roasted Lamb Loin with Smoky Aubergine Caponata
Lean lamb over a rich, vinegar-spiked Sicilian vegetable stew
495 kcal 40g protein 50 min -
Harissa Prawn Spaghetti with Blistered Tomatoes
A bold, rosy pasta tossed with sweet prawns, jammy cherry tomatoes, and a whisper of lemon
520 kcal 28g protein 30 min -
Brick-Red Shakshuka with Chickpeas, Feta and Smoked Paprika
How do you make shakshuka high in protein? This chickpea and feta shakshuka recipe delivers 27g prot
490 kcal 27g protein 40 min -
High-Protein Turkish Red Lentil Soup with Mint & Greek Yogurt
How to make Turkish lentil soup with mint? High-protein red lentil soup, low-calorie Mediterranean d
422 kcal 26g protein 40 min -
Smoked Paprika Beef Stuffed Pepper Casserole
How to make a low-calorie stuffed pepper casserole with ground beef and smoked paprika in under 30 m
415 kcal 32g protein 45 min -
Moroccan-Spiced Roasted Cauliflower with Herb-Crusted Chicken and Tahini
How to make Moroccan spiced cauliflower with creamy tahini drizzle and herb chicken in under 45 minu
445 kcal 31g protein 45 min -
Mediterranean-Inspired Veggie Sushi Bowl with Marinated Tofu and Edamame
How to make a high-protein vegetarian sushi grain bowl with 22g protein in under 30 minutes
485 kcal 22g protein 35 min -
Mediterranean One-Pot Whole Wheat Pasta with Spinach, Cherry Tomatoes and Grilled Chicken
How to make a healthy one-pot pasta with chicken, spinach and cherry tomatoes in under 45 minutes
485 kcal 32g protein 35 min -
Lemon-Cod Foil Packets with Spinach, Cherry Tomatoes & Pine Nuts
How to bake tender cod in foil packets with lemon, spinach, and pine nuts—a healthy 30-minute dinner
425 kcal 38g protein 35 min -
Moroccan-Spiced Roasted Cauliflower with Herbed Tahini and Chickpeas
How to make Moroccan-spiced roasted cauliflower with creamy tahini sauce: a 45-minute high-protein v
425 kcal 18g protein 45 min -
Turkish Red Lentil Soup with Fresh Mint and Lemon
Learn how to make authentic Turkish mercimek çorbası with fresh mint and lemon. A protein-rich, low-
425 kcal 26g protein 35 min -
Crispy Tofu & Edamame Sushi Grain Bowl with Ginger-Soy Dressing
How to make a high-protein vegetarian sushi grain bowl with edamame and crispy tofu in 30 minutes
462 kcal 22g protein 35 min -
Lemon-Herb Seared Scallops Over Zucchini Noodles with White Wine Pan Sauce
Restaurant-quality seared scallops with fresh zucchini noodles in a bright lemon-herb sauce. Ready i
425 kcal 36g protein 25 min -
Mediterranean Baked Cod with Tomatoes, Capers & Olives
How to bake cod Mediterranean style with tomatoes, capers and olives in 35 minutes for a healthy hig
412 kcal 26g protein 35 min -
Lemon-Cod Foil Packets with Spinach, Pine Nuts & Crispy Capers
How to bake tender cod in parchment with bright lemon, wilted spinach, and toasted pine nuts for a h
448 kcal 35g protein 35 min -
Turkish Red Lentil Soup with Fresh Mint and Lemon
How to make authentic Turkish mercimek soup with fresh mint in 30 minutes. High-protein, low-calorie
485 kcal 19g protein 30 min -
Crispy Tofu and Edamame Sushi Grain Bowl with Sesame-Ginger Dressing
How to make a protein-rich vegetarian sushi grain bowl with crispy tofu and edamame in under 40 minu
485 kcal 22g protein 40 min -
Moroccan Spiced Roasted Cauliflower Bowl with Herbed Tahini and Grilled Chicken
A vibrant 45-minute Moroccan cauliflower bowl with spiced chickpeas, tender chicken, and creamy tahi
485 kcal 32g protein 45 min -
Turkish Red Lentil Soup with Mint Oil Finish
Learn how to make authentic Turkish mercimek çorbası with crispy mint oil finish in under 30 minutes
485 kcal 18g protein 30 min -
Lemon-Cod Foil Packets with Spinach, Pine Nuts & White Wine
Restaurant-quality Mediterranean cod baked in foil packets with spinach, pine nuts, and bright lemon
485 kcal 33g protein 30 min -
Mediterranean-Inspired Veggie Sushi Grain Bowl with Crispy Edamame
How to make a high-protein vegetarian sushi grain bowl with edamame in under 45 minutes - healthy Me
485 kcal 18g protein 40 min -
Spiced Chickpea & Pearl Couscous Bowl with Lemon Tahini
A bright Mediterranean grain bowl with warm cumin chickpeas and silky tahini dressing
485 kcal 18g protein 30 min -
Moroccan Spiced Roasted Cauliflower with Tahini-Glazed Chicken Breast
How to make Moroccan spiced cauliflower with tahini glazed chicken in 40 minutes - healthy high prot
485 kcal 38g protein 40 min -
Spiced Chickpea and Couscous Bowl with Lemon Tahini
A 35-minute grain bowl with cumin-roasted chickpeas, fluffy couscous, and silky tahini dressing
480 kcal 16g protein 35 min -
Turkish Red Lentil Soup with Toasted Cumin and Fresh Mint
Learn how to make authentic Turkish mercimek çorbası with fragrant mint. High-protein, low-calorie s
420 kcal 18g protein 35 min -
Golden Spiced Chickpea & Pearl Couscous Bowl with Lemony Tahini
A protein-rich Mediterranean bowl with crispy roasted chickpeas, fluffy couscous, and silky tahini-yogurt sauce
480 kcal 20g protein 40 min -
Spiced Chickpea & Herb Couscous Bowls
Warm couscous with cumin-roasted chickpeas, fresh vegetables, and silky tahini dressing
485 kcal 17g protein 30 min -
Spiced Chickpea & Fluffy Couscous Bowls with Creamy Tahini
A vibrant Mediterranean grain bowl with warm spices, crisp vegetables, and a silky tahini drizzle
485 kcal 17g protein 25 min -
Mediterranean Quinoa Grain Bowl with Crispy Chickpeas & Edamame
How to make a protein-rich Mediterranean grain bowl with quinoa, crispy chickpeas, and edamame in un
485 kcal 19g protein 40 min -
Crispy Tofu Sushi Grain Bowl with Edamame and Pickled Vegetables
How to make a nutritious vegetarian sushi grain bowl with edamame in under 30 minutes - low calorie,
485 kcal 22g protein 45 min -
Spiced Chickpea & Couscous Bowls with Silky Tahini
A quick Mediterranean grain bowl with crispy roasted chickpeas and bright vegetable contrast
485 kcal 18g protein 40 min -
Lemon-Cod Foil Packets with Spinach, Pine Nuts & White Wine
How to make healthy Mediterranean cod packets with spinach, pine nuts, and lemon in just 35 minutes
485 kcal 34g protein 35 min -
Lemon-Cod Foil Packets with Spinach and Pine Nuts
How to make tender cod steamed in foil with spinach, pine nuts, and bright lemon—a healthy 35-minute
405 kcal 36g protein 35 min -
Spiced Chickpea and Couscous Bowls with Lemon Tahini
A 30-minute weeknight bowl with toasted spices, fluffy couscous, and a silky tahini drizzle
485 kcal 19g protein 30 min -
Spiced Chickpea & Couscous Bowls with Tangy Tahini Drizzle
A protein-packed weeknight bowl with warm spices, fresh vegetables, and a silky tahini finish
485 kcal 18g protein 40 min -
Moroccan Chicken Tagine with Preserved Lemon and Cauliflower Couscous
A healthy, low-calorie Moroccan tagine with chicken, preserved lemon, and olives ready in under 45 m
420 kcal 32g protein 45 min -
Mediterranean Baked Cod with Tomatoes, Capers & Olives
Try this baked cod Mediterranean with tomatoes, capers, olives — ready in 45 mins, 15g protein per s
420 kcal 32g protein 45 min -
Herbed Couscous Bowls with Spiced Chickpeas and Tahini Drizzle
A bright, protein-packed grain bowl with warm spices and creamy tahini
485 kcal 18g protein 40 min -
Golden Chickpea & Herbed Couscous Bowls
A 35-minute Mediterranean bowl with toasted spices, fluffy couscous, and silky tahini dressing
485 kcal 18g protein 35 min -
Vegetarian Sushi Grain Bowl with Edamame
A nutritious vegetarian sushi grain bowl with edamame, crispy tofu, and fresh vegetables in a savory
485 kcal 22g protein 45 min -
Pistachio-Crusted Halibut with Lemon and Fresh Herbs
Restaurant-quality pistachio-crusted halibut with bright lemon and fresh herbs. High-protein, low-ca
420 kcal 32g protein 35 min -
Mediterranean Spinach Rice Bowl with Herbed Chicken
A healthy spanakorizo-inspired bowl with tender chicken, fresh spinach, and feta cheese. High-protei
418 kcal 31g protein 45 min -
Mediterranean Fisherman's Soup
Saffron-poached white fish with fennel, leeks and roasted pepper
485 kcal 42g protein 40 min -
Mediterranean Chickpea and Cucumber Salad with Lemon-Tahini Dressing
Protein-rich Mediterranean chickpea salad with cucumber and creamy lemon-tahini dressing
425 kcal 16g protein 20 min -
Mediterranean Berry Protein Bowl with Honey-Toasted Granola
High-protein Greek yogurt breakfast bowl with fresh berries, crunchy granola, and chia seeds.
412 kcal 22g protein 30 min -
Mediterranean Chicken Tray Bake with Feta and Summer Vegetables
A colorful tray bake with tender chicken, zucchini, tomatoes, and briny olives under a blanket of melted feta
445 kcal 42g protein 50 min -
Lemon-Herb Baked Salmon Over Orzo
Bright Mediterranean flavors meet weeknight simplicity
485 kcal 38g protein 42 min -
One-Skillet Salmon with Garlicky Broccoli
Pan-seared salmon fillets with broccoli, garlic, and lemon in one skillet.
380 kcal 36g protein 20 min -
Lemon Herb Roasted Chicken Breast
Mediterranean-style roasted chicken with cherry tomatoes and baby potatoes.
450 kcal 35g protein 40 min