High Protein Mediterranean Meals

Name: High Protein Mediterranean Meals
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 can chickpeas, drained and rinsed; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/4 red onion, finely chopped; 1/4 cup parsley, chopped; 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste; 4 boneless, skinless chicken breasts; 2 tablespoons olive oil; 1 tablespoon dried oregano; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Global Flavors

Discover the delicious world of high protein Mediterranean meals that are both nutritious and satisfying.

Created by

Sabrina Holt

Last updated on 2025-12-25T16:01:08.117Z

High protein Mediterranean meals are a celebration of flavors, nutrients, and vibrant ingredients. These meals not only provide ample protein but also embrace the rich culinary traditions of the Mediterranean region.

        Why You'll Love This Recipe
        Packed with wholesome ingredients that nourish the body
Bursting with flavors from fresh herbs and spices
Easy to prepare, making it perfect for weeknight dinners

      

Embrace the Mediterranean Diet

The Mediterranean diet is renowned for its numerous health benefits, including heart health, weight management, and improved longevity. By focusing on whole foods, healthy fats, and lean proteins, this diet provides a balanced approach to eating. High protein Mediterranean meals like this one not only support muscle health but also help you feel satiated, making it easier to maintain a healthy lifestyle.

Incorporating ingredients like chickpeas and grilled chicken into your meals adds essential nutrients and protein. Chickpeas are a fantastic source of plant-based protein and fiber, while grilled chicken offers lean animal protein. Together, they create a satisfying dish that is both nourishing and delicious.

Flavorful Ingredients

Fresh herbs and spices are the backbone of Mediterranean cooking, elevating simple ingredients to new heights. In this recipe, the use of parsley, oregano, and lemon juice not only adds vibrant flavor but also enhances the nutritional profile of the meal. Herbs like parsley are rich in vitamins and antioxidants, while lemon juice provides a refreshing zing and vitamin C boost.

The combination of chickpeas and vegetables in the salad brings together a medley of textures and tastes. The crunch from cucumbers and the juiciness of cherry tomatoes create a delightful contrast to the succulent grilled chicken. This combination ensures that every bite is a delightful experience.

Ingredients

For the Chickpea Salad

1 can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1/4 cup parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

For the Grilled Chicken

4 boneless, skinless chicken breasts
2 tablespoons olive oil
1 tablespoon dried oregano
1 teaspoon garlic powder
Salt and pepper to taste

Combine all ingredients in a large bowl for a refreshing chickpea salad.

Instructions

Prepare the Marinade

In a bowl, mix olive oil, oregano, garlic powder, salt, and pepper. Add chicken breasts and marinate for at least 20 minutes.

Cook the Chicken

Preheat the grill over medium heat. Cook the marinated chicken for about 6-7 minutes on each side or until fully cooked through. Let it rest before slicing.

Make the Salad

In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, parsley, olive oil, lemon juice, salt, and pepper. Toss until well mixed.

Serve

Slice the grilled chicken and serve it on top of the chickpea salad for a delightful meal.

Enjoy your high protein Mediterranean meal!

Meal Prep and Storage

This high protein Mediterranean meal is perfect for meal prep enthusiasts. You can easily prepare the chickpea salad in advance and store it in the refrigerator for up to three days. The flavors will continue to develop, making it even more delicious over time. Just add the freshly grilled chicken when you're ready to serve for a quick and easy meal.

If you're looking to save time during the week, consider marinating the chicken the night before. This allows the flavors to penetrate the meat deeply, resulting in a more flavorful dish. Simply grill the chicken when you're ready to enjoy your meal.

Variations and Customizations

Don't hesitate to customize this recipe to suit your taste preferences. You can add other vegetables like bell peppers, olives, or avocado to the chickpea salad for added flavor and nutrition. If you're not a fan of chicken, try substituting it with grilled shrimp or tofu for a vegetarian option that still packs a protein punch.

For those who enjoy a bit of heat, consider adding a sprinkle of red pepper flakes to the marinade or the salad. This will give your meal an extra kick while still keeping it true to its Mediterranean roots.

Questions About Recipes

→ Can I use canned chickpeas?

Yes, canned chickpeas are convenient and save time. Just make sure to rinse and drain them well.

→ How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I grill the chicken indoors?

Yes, you can use a grill pan on the stovetop if you don't have an outdoor grill.

→ What can I serve with this meal?

This meal pairs well with whole-grain pita bread or a light yogurt sauce.