9 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes

Store-bought spinach ravioli, sun-dried tomatoes, Kalamata olives, and pine nuts create a flavorful dinner in 15 minutes. Swap frozen artichokes with a drained, rinsed 15-ounce can.

Spinach Ravioli with Artichokes & Olives

Enjoy this spring vegetable-loaded frittata with arugula salad and crusty bread. Tip: Prep all ingredients before starting, as this recipe cooks quickly.

Frittata with Asparagus, Leek & Ricotta

Tofu in an aromatic broth with kimchi, garlic, and ginger paste. Add a fried egg for protein. Choose vegetarian kimchi if you avoid seafood.

Kimchi-Tofu Soup with Sesame & Egg

A nutritious, colorful salad perfect for lunch or dinner. The homemade dressing is mixed in the same bowl, allowing the greens to absorb maximum flavor. Add chopped chicken for a satisfying protein boost.

Chopped Power Salad with Chicken

Don't omit the anchovies in this healthy chicken thigh recipe. They add a subtle, salty, umami flavor that even anchovy skeptics will enjoy.

One-Pan Chicken with Basil-Anchovy Butter & Shishito Peppers

We enjoy the spicy kick from pepperoncini in this flavorful chicken dish. For extra heat, substitute them with hot cherry peppers to intensify the spice level.

Antipasto Baked Smothered Chicken

Large sea scallops are a fast, filling protein source. Seared or sautéed, they can be added to salads, pastas, or served solo. Look for dry-packed sea scallops.

Scallops with Lemon-Basil Sauce

Elevate canned tuna with this simple avocado tuna salad. Creamy avocado balances lemon acidity and tangy feta cheese. Romaine hearts and cucumber add refreshing crunch to this delightful dish.

Avocado Tuna Salad

Enjoy this flavorful chicken dish with fresh summer corn, tomatoes, and basil in just 20 minutes. Serve this creamy and tangy meal over pasta or brown rice for a satisfying dinner option.

Creamy Skillet Chicken with Corn, Tomato & Basil