5 High-Protein Mediterranean Recipes for Under $1
Get five high-protein Mediterranean dishes costing under $1. Budget-friendly, nutritious, simple, delicious, and healthy.
- All five dishes originate from traditional Mediterranean peasant cooking — some of the 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 to optimise nutrition.
- Canned tuna and boiled eggs are the fastest and cheapest animal protein options. Adding them to salads for a nutritious meal in 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.
1. 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
- Dice and sauté the onion, carrot, and garlic in a small amount of olive oil.
- Add lentils, tomatoes, and herbs.
- Crush the tomatoes in the pan with a wooden spoon.
- Cover with vegetable stock and simmer until the lentils are soft (~45 minutes).
- Season and finish with a splash of red wine vinegar, olive oil and crusty bread.
