High Protein Mediterranean Bake

Name: High Protein Mediterranean Bake
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup cooked quinoa; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup diced tomatoes; 1/2 cup diced bell peppers; 1/2 cup chopped spinach; 1/4 cup feta cheese, crumbled; 2 tablespoons olive oil; 1 teaspoon dried oregano; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Healthy & Light

High Protein Mediterranean Bake is a delicious and nutritious dish that combines the flavors of the Mediterranean with a high-protein twist.

Created by

Anna

Last updated on 2025-12-31T16:28:32.500Z

This High Protein Mediterranean Bake is perfect for anyone looking to enjoy a hearty meal packed with nutrients. The combination of chickpeas, quinoa, and fresh vegetables gives you a wholesome dish that's both filling and flavorful.

        Why You'll Love This Recipe
        Packed with protein from chickpeas and quinoa
Bursting with Mediterranean flavors from fresh herbs and spices
Perfect for meal prep or a family dinner

      

The Mediterranean Diet Benefits

The Mediterranean diet is renowned for its health benefits, promoting heart health and longevity. Rich in healthy fats, lean proteins, and an abundance of fruits and vegetables, this diet encourages a holistic approach to eating. Incorporating dishes like the High Protein Mediterranean Bake into your meal plan allows you to enjoy these benefits while savoring delicious flavors.

By using ingredients such as chickpeas and quinoa, this recipe not only aligns with Mediterranean principles but also provides a substantial protein boost. This is particularly beneficial for vegetarians or anyone looking to increase their protein intake without relying solely on animal products.

Perfect for Any Occasion

Whether you're hosting a family dinner or preparing meals for the week ahead, the High Protein Mediterranean Bake is versatile enough to cater to various occasions. Its simple preparation makes it a great option for busy weeknights, while its vibrant colors and flavors will impress your guests at any gathering.

This dish can be served as a main course or as a hearty side, making it adaptable to your needs. Pair it with a fresh salad or some grilled vegetables for a complete meal that everyone will love.

Storage and Reheating Tips

One of the great advantages of the High Protein Mediterranean Bake is its suitability for meal prep. After baking, allow it to cool completely before storing it in an airtight container in the refrigerator. It will stay fresh for up to four days, making it an excellent option for lunches or quick dinners throughout the week.

When you're ready to enjoy leftovers, simply reheat individual portions in the microwave or place the entire dish back in the oven at a low temperature until warmed through. This dish also freezes well, so you can make a double batch and save some for later!

Ingredients

Main Ingredients

1 cup cooked quinoa
1 can (15 oz) chickpeas, drained and rinsed
1 cup diced tomatoes
1/2 cup diced bell peppers
1/2 cup chopped spinach
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon garlic powder
Salt and pepper to taste

Mix all the ingredients thoroughly in a baking dish.

Instructions

Preheat Oven

Preheat your oven to 375°F (190°C).

Combine Ingredients

In a large bowl, combine the cooked quinoa, chickpeas, diced tomatoes, bell peppers, spinach, feta cheese, olive oil, oregano, garlic powder, salt, and pepper.

Transfer to Baking Dish

Transfer the mixture into a greased baking dish, spreading it evenly.

Bake

Bake in the preheated oven for 30 minutes or until the top is golden brown.

Serve

Remove from the oven, let it cool for a few minutes, and serve warm.

Enjoy your Mediterranean Bake as a main dish or a side!

Nutritional Information

The High Protein Mediterranean Bake is not only tasty but also packed with essential nutrients. Each serving provides a good balance of macronutrients, including protein, healthy fats, and complex carbohydrates. Chickpeas are a fantastic source of plant-based protein and fiber, making this dish filling and satisfying.

Quinoa, known as a superfood, is gluten-free and contains all nine essential amino acids, making it an excellent choice for a complete protein source. Together, these ingredients create a wholesome meal that supports your health and keeps you energized throughout the day.

Serving Suggestions

To elevate your High Protein Mediterranean Bake, consider garnishing it with fresh herbs like parsley or basil before serving. A drizzle of balsamic glaze can add an extra layer of flavor, while a side of tzatziki sauce provides a refreshing contrast that complements the dish beautifully.

For those who enjoy a bit of spice, adding red pepper flakes or sliced jalapeños can give the dish a delightful kick. These small tweaks can enhance the overall experience and make your meal even more enjoyable.

Questions About Recipes

→ Can I make this recipe vegan?

Yes, you can omit the feta cheese or use a vegan cheese alternative.

→ How can I store leftovers?

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

→ Can I use other vegetables?

Absolutely! Feel free to substitute with your favorite vegetables.

→ Is this recipe gluten-free?

Yes, as long as you use gluten-free quinoa and verify other ingredients are gluten-free.