If you’re trying to eat more vegetarian meals without giving up protein, you’re in the right place. These 9 Mediterranean proteins are the backbone of satisfying vegetarian dinners, with 3 tested recipes for each protein, so you can get cooking right away.
For more Mediterranean recipes, try our Mediterranean Diet Meal Plan and our best lentil recipes.
When Louise and I first started cooking more plant-based, we quickly realized one thing: not all vegetarian meals are created equal when it comes to protein 🤯.
Some left us hungry an hour later, while others became staples we now make on repeat because they’re easy, satisfying, and full of flavor.
So, we created this list of our favorite high-protein Mediterranean recipes, the kind of meals that check every box:
- Balanced and filling
- Simple to make with pantry-friendly ingredients
- Packed with flavor, fiber, and yes, plenty of protein (15–25g+ per serving)
I hope that you will enjoy these Mediterranean recipes as much as we do.
1. Chickpeas
Packed with plant protein and fiber, chickpeas are a Mediterranean staple that hold up beautifully in stews, salads, and creamy sauces.
Marry Me Chickpeas: Creamy, garlicky, and ready in one pan, this recipe turns chickpeas into a cozy, craveable dinner.
Chickpea Salad Sandwich: Mash canned chickpeas with capers, lemon, and dairy-free mayo for a protein-rich sandwich filling or wrap.
Italian Chickpea Stew: This tomato-based stew is rich in flavor and protein, and comes together in one pot with pantry staples like carrots, onions, and herbs.
2. Lentils
Lentils are quick-cooking, earthy, and deeply nourishing, perfect for soups and sauces.
Lentil meatballs: This comforting dish is my nonna Lidia’s recipe made with lentils, eggs and parmesan and comes together in under 30 minutes.
Lentil salad: This protein-packed salad combines lentils with crunchy vegetables, fresh herbs, and a lemon-olive oil dressing, it’s ideal as a main or make-ahead lunch.
Turkish Red Lentil Soup: Light yet filling, this lemony soup is perfect with crusty bread and makes a great starter or light meal.
3. White Beans (cannellini, butter, navy)
Creamy and mild in flavor, white beans soak up sauces so beautifully.
Butter Bean Skillet: A one-skillet dinner packed with feta, cherry tomatoes, and soft butter beans.
Tuscan White Bean Soup: This soup is rich, garlicky, and thickened entirely with blended beans, no cream needed.
White Bean Salad: A fast and fresh salad tossed in lemon dressing and perfect as a main dish or side.
4. Peas (green + split peas)
Often underrated, peas bring plant-based protein to soups, stews, and pasta.
Mushroom orzo with peas: This vibrant one-pot dinner is creamy and made in just 25 minutes with frozen peas.
Vegetarian Split Pea Soup: A rustic stew simmered with potatoes, vegetables, and protein-rich split peas.
Mediterranean pea salad: A light, high-protein dish with a perfect balance of textures.
5. Pasta + Legumes
Combining legumes with pasta, especially lentil or chickpea pasta, creates balanced, protein-forward meals with classic Mediterranean soul.
Lentil Pasta with Cherry tomatoes: This dish delivers 27g of protein per serving using brown lentils and ditalini pasta.
Pasta e Fagioli: An Italian comfort classic with beans and small pasta in a tomato-garlic broth, and ready in 30 minutes.
Lentil Bolognese: A hearty, meatless take on bolognese that’s deeply savory and perfect over your favorite pasta.
6. Farro (or brown rice)
These nutty, protein-rich grains are Mediterranean pantry staples that work beautifully in warm salads, soups, and baked dishes.
Farro and Chickpea Salad: This hearty salad combines farro, chickpeas, tomatoes, and herbs in a lemon-olive oil dressing for a meal that keeps you full.
Rice and lentil Mujadara: basmati rice, brown lentils, and caramelized onions make a protein-rich Mediterranean dinner idea.
Stuffed Peppers: Bell peppers filled with a savory rice and lentil mix, and baked until soft and comforting.
7. Nuts & Seeds
Tahini, almonds, and pine nuts bring protein and richness to sauces, dressings, and pasta dishes.
Creamy Tomato Pasta: A 15-minute pasta dinner with a creamy almond pesto that’s both protein-rich and light.
Tahini Salad: A hearty salad made with crisp veggies, creamy tahini dressing, and protein-rich chickpeas, perfect for lunch bowls or light dinners that keep you full.
Whole Roasted Cauliflower: Drizzled with thick and tangy dressing to add flavor and lasting fullness.
8. Eggs
For those who eat eggs, they’re an accessible and versatile protein that shine in simple, one-pan Mediterranean meals.
Zucchini fritters: Made with few ingredients, these veggie-loaded fritters are ideal for brunch, lunch, or a quick dinner.
Mediterranean chopped salad: This crunchy, protein-rich salad features tomatoes, cucumbers, feta, olives, and boiled eggs.
Spanakorizo with boiled egg: A Greek spinach and rice dish infused with lemon and herbs, served with a jammy boiled egg for a simple, protein-boosted meal.
9. Yogurt & Cheese
Greek yogurt, feta, and ricotta are traditional Mediterranean ingredients that add creaminess, protein, and a tangy finish.
Cold pasta salad: This no-mayo pasta salad uses Greek yogurt and crumbled feta for a creamy, tangy dressing, perfect for hot days, picnics, or protein-packed meal prep.
Baked Feta Pasta: This viral dish combines roasted cherry tomatoes, chickpeas, and feta for a creamy, protein-forward sauce.
Lemon Ricotta pasta: Light and silky, this pasta uses ricotta and lemon for a creamy texture without heavy cream. It’s ready in 20 minutes and high in protein from dairy.
Tips for Mediterranean Proteins
You don’t need tofu, powders, or expensive products to get enough protein on a vegetarian diet.
These 9 Mediterranean proteins have been nourishing families for generations, and they can power your dinners too 💪.
Try mixing and matching: chickpeas with tahini, lentils with eggs, beans with feta. That’s how we eat at home, and how we create recipes that keep our readers full and happy.
If you tried these Mediterranean protein recipes or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
