5 High-Protein Mediterranean Recipes for Under $1

Key Takeaways

• All five dishes originate from traditional Mediterranean peasant cooking — some of the Mediterranean diet's most protein-rich foods are also its most affordable.
• Legumes (lentils, chickpeas, fava beans) deliver high protein, fibre, and iron at pennies per serving. Pair them with grains covers all essential amino acids.
• Canned tuna and boiled eggs are the fastest and cheapest animal protein options — adding them to salads requires zero cooking and takes just a few minutes. 

All five recipes in this article contain at least 15g of protein per serving and cost under $1 to make — using traditional Mediterranean ingredients like lentils, chickpeas, fava beans, eggs, and canned tuna. 

High-protein Mediterranean dishes regularly combine flavourful, nutrient-dense ingredients and have their own health benefits. However, some people assume it’s expensive, elitist, difficult to access or difficult to cook. In reality, this couldn't be further from the truth. 

Most traditional Mediterranean dishes were born from “cucina povera” or “peasant cooking”. This means simple meals built from cheap ingredients and cheap proteins. These foods are nutritious, plant-based, high in protein, fibre, and affordable. Below are five high-protein Mediterranean dishes you can make for under $1 per serving. 

Greek Fakes (Lentil Soup)

Greek Fakes (pronounced fah-KESS) is one of the best-loved “everyday” dishes in Greece. It's an earthy lentil soup enjoyed for generations. Lentils have been part of Mediterranean diets since antiquity. They are valued for their long shelf life, low-cost, and high protein content. 

Along with lentils, Fakes relies on other humble ingredients like onion, tomato, and olive oil, simmered together. Its high protein content comes entirely from the lentils, making it an option for those seeking plant-based protein. They're cheap, filling, and rich in fibre, iron, and antioxidants. It embodies how traditional Mediterranean diets achieve nutrition from simple foods.

Ingredients

• Brown or green lentils
• Onion
• Carrot
• Garlic
• Tomato paste or crushed tomato,
• Dried Herbs: Thyme, Oregano, Bay leaf
• Olive oil
• Vegetable stock or bouillon

Directions

1. Dice and sauté the onion, carrot, and garlic in a small amount of olive oil.
2. Add lentils, tomatoes, and herbs.
3. Crush the tomatoes in the pan with a wooden spoon.
4. Cover with vegetable stock and simmer until the lentils are soft (~45 minutes).
5. Season and finish with a splash of red wine vinegar, olive oil and crusty bread.

"Pasta e Ceci" (Italian Chickpea & Pasta Stew)

Pasta e Ceci (CHEH-chee) is a classic Italian dish from the central and southern regions, especially Rome and Campania. Historically, a poor man’s dish, it combines pantry staples — chickpeas, garlic, rosemary, and pasta. 

This dish is high in quality plant-protein thanks to the combination of chickpeas and pasta, and offers "slow-release" carbohydrates and fibre. Its creamy texture comes from simmering the chickpeas until they break down naturally and thicken the sauce. Because every ingredient is cheap and shelf-stable, Pasta e Ceci is one of the best Mediterranean diet meals for anyone cooking on a budget.

Ingredients

• Canned or cooked chickpeas
• Small pasta (ditalini, elbows, penne)
• Garlic
• Olive oil
• Tomato or tomato paste
• Vegetable stock or bouillon
• Rosemary

Directions

1. Slice the garlic and sauté it with the rosemary in olive oil.
2. Add chickpeas and a little tomato purée or whole tomatoes.
3. Pour in the vegetable stock and simmer for a few minutes.
4. Add pasta and cook until tender (~10 minutes).
5. Season and mash some chickpeas and mix them into the liquid to thicken the stew.

"Ful Medames" (Norther African Fava Bean Stew)

"Ful Medames" is one of the oldest documented dishes in the Med. It has been eaten in Egypt for thousands of years and is still a breakfast staple across the Eastern Mediterranean. It is traditionally cooked in large clay pots, containing slow-simmered fava beans mixed with lemon, garlic, cumin, and olive oil. 

Fava beans (or broad beans) are one of the highest-protein legumes. With beans costing pennies, and the remaining ingredients just basic flavourings, it is one of the most cost-effective high-protein meals around. 

Ingredients

• Cooked or canned fava beans
• Garlic
• Lemon juice
• Cumin
• Olive oil
• Salt & pepper
• Vegetable stock or bouillon
• Optional: chopped parsley, fresh tomato

Directions

1. Warm the fava beans with a splash of water, fava bean liquid or some vegetable stock.
2. Once warmed and softened, lightly mash the fava beans for a thicker texture.
3. Add the crushed garlic, cumin, lemon juice and stir in olive oil and season.
4. Cook for a few more minutes to let the flavours meld and take the raw edge off the garlic.
5. Garnish with parsley and/or tomato if available. Serve with crusty bread.

"Tortilla" (Spanish Potato–Egg Omelette) 

The Spanish tortilla is a national culinary symbol, yet so simple. It’s eaten hot, cold, sliced, in sandwiches, or as tapas. Eggs and potatoes have long been staple ingredients in Spanish households, providing protein and carbohydrates at minimal cost. 

This dish offers high-quality protein from the eggs along with slow-burning carbohydrates from potatoes. A traditional tortilla uses a generous amount of olive oil, but you can create a lighter version that remains authentic, flavourful, and protein-rich.

Ingredients

• Eggs
• Potatoes
• Onion
• Olive oil

Directions

1. Gently cook sliced potatoes and onions in olive oil until tender.
2. Beat eggs well in a bowl and season.
3. Combine potatoes and onions with eggs.
4. Pour the mixture back into a pan and cook until set.
5. Flip or finish under the broiler or grill until firm and golden brown on both sides.

Tuna & White Bean Salad

Across Italy and Spain, tuna and bean salads are beloved pantry meals. They're quick, protein-rich, and built entirely from inexpensive ingredients. Traditionally, they are made with canned tuna and white beans (such as cannellini or navy beans). 

This dish provides protein with no cooking. Herbs, lemon, and olive oil transform basic pantry items into a meal rich in omega-3s, fibre, and minerals. 

Ingredients

• Canned tuna
• Cooked or canned white beans
• Lemon juice
• Olive oil
• Parsley or dried herbs
• Salt & pepper
• Optional: red onion

Directions

1. Drain the tuna and the beans.
2. If you're using tuna in olive oil, use this oil instead.
3. Combine both ingredients in a bowl and break up the tuna into chunks.
4. Add lemon juice, thinly sliced red onion (optional), olive oil, herbs, and seasoning.
5. Stir gently to avoid breaking beans.
6. Serve chilled or at room temperature with crusty bread.

Frequently Asked Questions

Bottom Line

Despite its reputation for olive oil, seafood, and fresh produce, the Mediterranean diet is actually built on inexpensive, highly nutritious staples that have nourished people for centuries. 

Lentils, chickpeas, fava beans, eggs, and canned fish remain some of the most accessible, affordable, high-quality protein sources in the world. All while enjoying the health benefits of fibre-rich legumes, healthy fats, and some essential micronutrients.