High Protein Mediterranean Bake

Name: High Protein Mediterranean Bake
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 2 cups fresh spinach, chopped; 1 cup cherry tomatoes, halved; 1/2 cup feta cheese, crumbled; 4 large eggs; 1/4 cup Greek yogurt; 2 cloves garlic, minced; 1 teaspoon dried oregano; Salt and pepper to taste; Olive oil for drizzling

Highlighted under: Global Flavors

A delicious and nutritious dish packed with protein and Mediterranean flavors.

Created by

Anna

Last updated on 2025-12-31T16:30:28.932Z

This High Protein Mediterranean Bake combines the wholesome goodness of chickpeas, spinach, and feta cheese, making it a perfect meal for any time of the day. It's easy to prepare and packed with flavors!

        Why You'll Love This Recipe
        Packed with protein to keep you full and satisfied
Bursting with Mediterranean flavors that excite your palate
Easy to make and perfect for meal prep

      

Nutritional Benefits

This High Protein Mediterranean Bake is not only a delight to your taste buds but also a powerhouse of nutrition. With chickpeas as the star ingredient, you'll benefit from their high protein and fiber content, which are essential for maintaining muscle mass and promoting digestive health. The addition of fresh spinach adds a significant dose of vitamins A, C, and K, as well as iron, making this dish a great choice for anyone looking to boost their nutrient intake.

Feta cheese, while adding a creamy texture and tangy flavor, also contributes calcium and protein to the mix. Combined with the eggs and Greek yogurt, this bake offers a well-rounded protein profile that can help keep you satiated for longer periods. It’s an excellent option for those following a vegetarian diet or anyone looking to incorporate more plant-based meals into their weekly menu.

Meal Prep Made Easy

One of the standout features of this High Protein Mediterranean Bake is its suitability for meal prep. This dish can easily be made in advance and stored in the refrigerator for up to four days, making it perfect for busy individuals or families. Simply slice it into portions after baking and store them in airtight containers for a quick and healthy meal option throughout the week.

Reheating is a breeze—just pop a slice in the microwave or enjoy it cold as a protein-packed snack. You can even customize each portion by adding different toppings or sides, like a fresh Greek salad or whole-grain pita, to keep your meals exciting and varied.

Versatility and Customization

This recipe is incredibly versatile, allowing you to swap out ingredients based on your preferences or what you have on hand. If you're not a fan of feta, consider using goat cheese or a dairy-free alternative. You can also add other vegetables such as bell peppers, zucchini, or artichokes for an extra nutritional boost and flavor profile.

Feel free to experiment with the herbs and spices; fresh basil or parsley can add vibrant flavor, while a pinch of red pepper flakes can give it a spicy kick. This adaptability makes the High Protein Mediterranean Bake a great dish to suit any palate or dietary need.

Ingredients

Main Ingredients

1 can (15 oz) chickpeas, drained and rinsed
2 cups fresh spinach, chopped
1 cup cherry tomatoes, halved
1/2 cup feta cheese, crumbled
4 large eggs
1/4 cup Greek yogurt
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste
Olive oil for drizzling

Make sure to have all the ingredients ready before you start cooking!

Instructions

Preheat the Oven

Preheat your oven to 375°F (190°C). Grease a baking dish with olive oil.

Mix the Ingredients

In a large bowl, combine chickpeas, spinach, cherry tomatoes, feta cheese, garlic, oregano, salt, and pepper. Mix well.

Add Eggs and Yogurt

In another bowl, whisk together eggs and Greek yogurt. Pour this mixture over the chickpea mixture and stir until everything is well combined.

Bake

Pour the mixture into the prepared baking dish. Drizzle a little olive oil on top and bake for 30 minutes, or until the eggs are set and the top is slightly golden.

Serve

Allow to cool for a few minutes before slicing. Serve warm and enjoy!

This dish can be served warm or at room temperature, making it versatile for any occasion.

Serving Suggestions

To enhance your dining experience, consider pairing the High Protein Mediterranean Bake with a light, zesty side salad. A simple mix of arugula, cherry tomatoes, and a lemon vinaigrette can complement the flavors beautifully. This will not only round out your meal nutritionally but also add a refreshing contrast to the warm, savory bake.

For those looking to add some carbs, whole-grain pita bread or a slice of crusty bread can be perfect for soaking up any remaining flavors on your plate. This combination ensures a satisfying and balanced meal that will keep you energized and full.

Storage Tips

Storing your High Protein Mediterranean Bake is simple and effective. After cooling the bake to room temperature, slice it into individual portions and store them in airtight containers. Ensure each container is sealed tightly to maintain freshness and prevent any odors from affecting the dish.

If you wish to keep it for a longer period, consider freezing the portions. Wrap each slice in plastic wrap and then place them in a freezer-safe container or bag. This way, you can enjoy a healthy, homemade meal anytime you need a quick option without the hassle of cooking from scratch.

Variations to Try

If you're looking to mix things up, try adding different beans to your High Protein Mediterranean Bake. Black beans or lentils can add a unique flavor and texture, while also boosting the protein content even further. You can also incorporate quinoa or farro for a heartier dish that’s rich in whole grains.

For a Mediterranean twist, consider adding olives or sun-dried tomatoes for an extra burst of flavor. These ingredients can enhance the dish's overall taste and make it even more enjoyable, appealing to a wider range of tastes and preferences.

Questions About Recipes

→ Can I make this dish ahead of time?

Yes, you can prepare it a day in advance and reheat it before serving.

→ Is this recipe vegetarian?

Yes, this recipe is vegetarian-friendly.

→ Can I substitute chickpeas with another type of bean?

Absolutely! You can use black beans or kidney beans if you prefer.

→ How do I store leftovers?

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