5 High Protein Mediterranean Dishes for Under $1

This article is from the Nutrition section of our Library.

The Mediterranean diet has long been celebrated for balancing flavour and health benefits. However, as a result, 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”: simple meals built from legumes, grains, vegetables, herbs, and affordable 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. Each dish is flavourful and rooted in centuries of culinary tradition.

1. Greek "Fakes"

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

Fakes relies on humble ingredients like lentils alongside onion, tomato, and olive oil, simmered together into a comforting, nourishing bowl. Its high protein content comes entirely from the lentils, making it a option for those seeking plant-based protein. 

It's cheap, filling, and rich in fibre, iron, and antioxidants, embodying how traditional Mediterranean diets achieve nutrition from simple foods.

Ingredients

Brown or green lentils, Onion, Carrot, Garlic, Tomato paste or crushed tomato, Thyme, Oregano, Bay leaf, Olive oil

Nutrition (approx. per serving)

Kcal: ~280; Protein: ~14 g; Carbs: ~40 g; Fat: ~7 g; Source of: iron and folate.

Instructions

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

2. "Pasta e Ceci" (Chickpea & Pasta Stew)

Pasta e Ceci is an Italian classic rooted in central and southern regions, especially Rome and Campania. Historically, a poor man’s dish, it combined pantry staples—chickpeas, garlic, rosemary, and pasta. 

This dish is high in high-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. 

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, Rosemary, Salt + pepper

Nutrition (approx. per serving)

Kcal: ~350; Protein: ~13 g; Carbs: ~55 g; Fat: ~8 g; Source of: manganese and iron

Instructions

1. Slice the garlic and sauté it with the rosemary in olive oil.

2. Add chickpeas and a little tomato purée.

3. Pour in water or 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.

3. "Ful Medames" (Fava Bean Stew)

Ful Medames is one of the oldest documented dishes in the Mediterranean. 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, based on slow-simmered fava beans mixed with lemon, garlic, cumin, and olive oil. 

Fava beans are one of the highest-protein legumes, making it a perfect Mediterranean diet recipe for strength, satiety, and digestion. 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, Optional: chopped parsley, fresh tomato

Nutrition (approx. per serving)

Kcal: ~300; Protein: ~13 g; Carbs: ~45 g; Fat: ~7 g; Source of: folate and magnesium.

Instructions

1. Warm the fava beans with a splash of water, fava bean liquid and/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. Cook for a few more minutes to let the flavours meld and take the raw edge off the garlic.

4. Garnish with parsley and/or tomato if available. Serve with crusty bread.

4. "Tortilla" (Potato–Egg Omelette)

The Spanish tortilla is a national culinary symbol: a dish so simple yet so iconic that 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 eggs along with slow-burning carbohydrates from potatoes. A traditional tortilla uses generous olive oil, but you can create a lighter version that remains authentic, flavourful, and protein-rich without increasing cost. 

Ingredients

Eggs, Potatoes, Onion, Olive oil, Salt, Optional: black pepper

Nutrition (approx. per slice)

Kcal: ~250; Protein: ~11 g; Carbs: ~22 g; Fat: ~12 g; Source of: vitamin B12 and potassium

Instructions

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 mixture back into a pan and cook until set.

5. Flip or finish under the broiler/grill until firm and golden brown on both sides.

5. Tuna & White Bean Salad 

Across Italy and Spain, tuna and bean salads are beloved pantry meals. They are quick, protein-packed, and built entirely from inexpensive ingredients. 

Traditionally made with canned tuna and white beans (such as cannellini or navy beans), this dish provides protein while requiring no cooking. Herbs, lemon, and olive oil transform basic pantry items into a refreshing Mediterranean 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

Nutrition (approx. per serving)

Kcal: ~320; Protein: ~22–25 g; Carbs: ~22 g; Fat: ~12 g; Source of: omega-3 fatty acids and iron

Instructions

1. Drain the tuna and the beans. If you're using tuna in olive oil, use this oil instead.

2. Combine in a bowl and break up the tuna into chunks.

3. Add lemon juice, thinly sliced red onion (optional), olive oil, herbs, and seasoning.

4. Stir gently to avoid breaking beans. Serve chilled or at room temperature.

Bottom Line

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

Lentils, chickpeas, fava beans, eggs, and canned fish remain some of the most accessible, affordable, high-quality protein sources in the world.

These traditional Mediterranean dishes showcase how simple and flavourful these ingredients can be. With only a handful of ingredients and minimal cooking time, you can prepare high-protein Mediterranean meals for under $1 per serving. 

All while enjoying the health benefits of fibre-rich legumes, healthy fats, and some essential micronutrients.

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