10 High Protein Mediterranean Taco Recipes

Imagine taking the fresh, healthy flavors of the Mediterranean and putting them inside a warm tortilla. That is what these recipes are all about. The Mediterranean diet is known for being very good for you. It uses lots of fresh vegetables, lean meats, fish, healthy oils, and herbs.

Tacos are fun to eat. You can fill them with whatever you like. So, when you mix these two ideas, you get something amazing. You get delicious, healthy tacos that are packed with protein.

Protein is important. It helps you feel full and gives you energy. It also helps your muscles stay strong. All of these recipes are high in protein. They are perfect for a weeknight dinner, a party with friends, or for making lunches ahead of time.

Here are 10 high protein Mediterranean taco recipes. Get ready to try some new and exciting flavors.

1. Lemony Chicken Shawarma Tacos

Shawarma is a classic Middle Eastern dish. It has tender, spiced meat. This recipe uses chicken with a lemony marinade. It is served with a creamy garlic sauce and fresh vegetables. It is a perfect start to our list.

Prep time: 15 minutes (plus 30 minutes to marinate)
Cook time: 15 minutes

Ingredients:

For the Chicken:

• 1 pound boneless, skinless chicken thighs, thinly sliced
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 4 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon turmeric
• 1/2 teaspoon cinnamon
• A pinch of salt and pepper

For the Garlic Yogurt Sauce:

• 1 cup plain Greek yogurt
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh dill
• A pinch of salt

For Serving:

• 8 small flour or corn tortillas
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/4 cup thinly sliced red onion

Step by step instructions:

1. Marinate the chicken. In a medium bowl, mix together the olive oil, lemon juice, minced garlic, cumin, paprika, turmeric, cinnamon, salt, and pepper. Add the sliced chicken thighs. Stir until the chicken is coated in the marinade. Cover the bowl and put it in the fridge. Let it sit for at least 30 minutes. You can leave it for up to 4 hours for more flavor.
2. Make the garlic yogurt sauce. While the chicken marinates, get a small bowl. Mix together the Greek yogurt, minced garlic, lemon juice, fresh dill, and a pinch of salt. Stir well. Put the sauce in the fridge to stay cold.
3. Cook the chicken. Put a large skillet or grill pan on the stove over medium high heat. When it is hot, add the chicken and all the marinade. Cook for 5 to 7 minutes on each side. The chicken should be cooked through and have some dark, charred spots. Take it out of the pan and let it rest for a few minutes. Then, slice it into smaller strips if you like.
4. Warm the tortillas. You can heat them in a dry skillet for about 30 seconds per side, or wrap them in foil and warm them in the oven.
5. Build your tacos. Put some chicken on a warm tortilla. Add shredded lettuce, diced tomatoes, and red onion. Drizzle the garlic yogurt sauce over the top. Serve right away.

2. Greek Lamb Gyro Tacos

This recipe mixes a classic Greek gyro with a taco. Ground lamb has a rich, unique taste. It is topped with a cool and refreshing tzatziki sauce. Tzatziki is a cucumber and yogurt sauce that is very popular in Greece.

Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

For the Lamb:

• 1 pound ground lamb
• 1/2 cup finely chopped red onion
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon cumin
• A pinch of salt and pepper

For the Tzatziki Sauce:

• 1 cup plain Greek yogurt
• 1/2 cup grated cucumber
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh mint
• A pinch of salt

For Serving:

• 8 small flour or corn tortillas
• 1 cup chopped romaine lettuce
• 1/2 cup crumbled feta cheese
• 1/4 cup Kalamata olives, cut in half

Step by step instructions:

1. Cook the lamb. Put a large skillet on the stove over medium heat. Add the ground lamb. Cook it until it is browned, breaking it up with a spoon as it cooks. Drain off any extra fat from the pan.
2. Add the red onion, garlic, oregano, and cumin to the skillet with the lamb. Cook for another 3 to 5 minutes. The onion should be soft. Add a pinch of salt and pepper.
3. Make the tzatziki sauce. First, grate the cucumber. Put the grated cucumber in a clean kitchen towel or a few paper towels and squeeze out as much water as you can. This is important so the sauce is not watery. In a bowl, mix together the Greek yogurt, squeezed cucumber, minced garlic, lemon juice, fresh mint, and a pinch of salt. Stir well.
4. Warm the tortillas.
5. Build your tacos. Put some of the lamb mixture on a warm tortilla. Add chopped romaine lettuce, crumbled feta cheese, and a few pieces of Kalamata olives. Top with a big spoonful of tzatziki sauce.

3. Spicy Falafel Tacos with Tahini Slaw

This is a vegetarian option, but it is still full of protein. Falafel is made from chickpeas, which are a great plant based protein. It is crispy on the outside and soft on the inside. The tahini slaw is creamy and tangy.

Prep time: 20 minutes
Cook time: 10 minutes

Ingredients:

For the Falafel:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped onion
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon coriander
• 1/4 teaspoon cayenne pepper (this makes it spicy, use less if you want)
• 2 tablespoons all purpose flour
• A pinch of salt and pepper
• 2 tablespoons olive oil, for frying

For the Tahini Slaw:

• 2 cups shredded red cabbage
• 1/4 cup tahini (sesame seed paste)
• 3 tablespoons lemon juice
• 2 tablespoons water
• 1 clove garlic, minced
• A pinch of salt

For Serving:

• 8 small corn tortillas
• 1/2 cup diced cucumber

Step by step instructions:

1. Make the falafel mixture. Put the chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, cayenne pepper, flour, salt, and pepper into a food processor. Pulse until everything is chopped up and mixed together. The mixture should be coarse and stick together when you press it. Do not over mix it into a paste.
2. Form the falafel. Take spoonfuls of the mixture and roll them into small balls, then flatten them slightly into little patties. You should get about 16 small patties.
3. Cook the falafel. Put a large skillet on the stove over medium heat. Add the olive oil. When the oil is hot, place the falafel patties in the skillet. Do not crowd the pan. Cook for 3 to 4 minutes on each side. They should be golden brown and crispy.
4. Make the tahini slaw. In a small bowl, whisk together the tahini, lemon juice, water, and minced garlic. It might get thick at first, but keep whisking. Add a pinch of salt. Put the shredded red cabbage in a bowl and pour the tahini dressing over it. Toss until the cabbage is coated.
5. Warm the tortillas.
6. Build your tacos. Put two falafel patties on a warm tortilla. Top with the tahini slaw and some diced cucumber.

4. Grilled Salmon Tacos with Dill Yogurt Sauce

Salmon is full of healthy omega-3 fats. It is also a great source of protein. These tacos are light, fresh, and perfect for summer. The dill yogurt sauce is simple and goes perfectly with the salmon.

Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

For the Salmon:

• 1 pound salmon fillet, skin removed
• 1 tablespoon olive oil
• 1 teaspoon lemon zest (grated lemon peel)
• A pinch of salt and pepper

For the Dill Yogurt Sauce:

• 1 cup plain Greek yogurt
• 1/4 cup chopped fresh dill
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• A pinch of salt

For Serving:

• 8 small flour tortillas
• 2 cups arugula
• 1/2 cup thinly sliced radishes

Step by step instructions:

1. Preheat your grill or a grill pan to medium high heat.
2. Prepare the salmon. Rub the salmon fillet with olive oil. Sprinkle it with the lemon zest, salt, and pepper.
3. Grill the salmon. Place the salmon on the hot grill. Cook for 4 to 6 minutes on each side. The salmon should be cooked through and flake easily with a fork. Take it off the grill and let it rest for a minute. Then, use a fork to flake it into large pieces.
4. Make the dill yogurt sauce. While the salmon cooks, mix together the Greek yogurt, fresh dill, lemon juice, minced garlic, and a pinch of salt in a small bowl.
5. Warm the tortillas.
6. Build your tacos. Put a handful of arugula on a warm tortilla. Add some flaked salmon and a few slices of radish. Drizzle the dill yogurt sauce over the top.

5. Beef Kofta Tacos with Whipped Feta

Kofta is a Middle Eastern style meatball or kebab. It is usually made with spiced ground meat. Here, we use ground beef and serve it with a creamy, dreamy whipped feta spread.

Prep time: 15 minutes
Cook time: 10 minutes

Ingredients:

For the Beef Kofta:

• 1 pound ground beef
• 1/2 cup finely chopped onion
• 1/4 cup chopped fresh parsley
• 3 cloves garlic, minced
• 1 teaspoon allspice
• 1/2 teaspoon cinnamon
• A pinch of salt and pepper

For the Whipped Feta:

• 6 ounces feta cheese
• 1/4 cup plain Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice

For Serving:

• 8 small flour tortillas
• 1 cup chopped tomatoes
• 1/2 cup chopped cucumber

Step by step instructions:

1. Make the kofta mixture. In a bowl, combine the ground beef, chopped onion, parsley, minced garlic, allspice, cinnamon, salt, and pepper. Use your hands to mix everything together very well.
2. Form the kofta. Take small handfuls of the mixture and shape them into small, oval shaped patties.
3. Cook the kofta. Put a large skillet on the stove over medium high heat. Place the kofta patties in the skillet. Cook for 4 to 5 minutes on each side. They should be browned and cooked through.
4. Make the whipped feta. Put the feta cheese, Greek yogurt, olive oil, and lemon juice into a food processor. Blend until the mixture is smooth and creamy. You may need to scrape down the sides once or twice.
5. Warm the tortillas.
6. Build your tacos. Spread a layer of whipped feta on a warm tortilla. Add a few kofta patties. Top with chopped tomatoes and cucumber.

6. Shrimp Scampi Tacos with Parsley Gremolata

This recipe takes the flavors of shrimp scampi, a classic Italian dish, and puts them in a taco. The shrimp are cooked with garlic and lemon. Gremolata is a fresh topping made with parsley, garlic, and lemon zest.

Prep time: 15 minutes
Cook time: 5 minutes

Ingredients:

For the Shrimp:

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1/4 cup dry white wine (or chicken broth)
• 2 tablespoons lemon juice
• A pinch of salt and red pepper flakes

For the Parsley Gremolata:

• 1 cup fresh parsley, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon lemon zest

For Serving:

• 8 small corn tortillas
• 1 cup shredded cabbage

Step by step instructions:

1. Make the gremolata. In a small bowl, mix together the chopped parsley, minced garlic, and lemon zest. Set aside.
2. Cook the shrimp. Put a large skillet on the stove over medium high heat. Add the olive oil. When the oil is hot, add the minced garlic. Cook for about 30 seconds until it smells good.
3. Add the shrimp to the skillet. Cook for 1 to 2 minutes on each side. They will turn pink and curl up.
4. Pour the white wine and lemon juice into the skillet. Add a pinch of salt and red pepper flakes. Cook for another minute, until the sauce has reduced a little bit.
5. Warm the tortillas.
6. Build your tacos. Put some shredded cabbage on a warm tortilla. Add a few shrimp and a spoonful of the sauce from the pan. Sprinkle the parsley gremolata on top.

7. Harissa Spiced Chicken Tacos with Cucumber Salsa

Harissa is a spicy, flavorful paste from North Africa. It gives the chicken a wonderful warmth and a little kick. The cool cucumber salsa is the perfect thing to balance the heat.

Prep time: 15 minutes (plus 15 minutes to marinate)
Cook time: 8 minutes

Ingredients:

For the Chicken:

• 1 pound boneless, skinless chicken breast, cut into bite sized pieces
• 2 tablespoons harissa paste
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• A pinch of salt

For the Cucumber Salsa:

• 1 cup diced cucumber
• 1/2 cup diced red onion
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• A pinch of salt

For Serving:

• 8 small corn tortillas
• 1/2 cup crumbled cotija cheese or feta cheese

Step by step instructions:

1. Marinate the chicken. In a bowl, toss the chicken pieces with the harissa paste, olive oil, lemon juice, and a pinch of salt. Let it sit for at least 15 minutes.
2. Make the cucumber salsa. In another bowl, combine the diced cucumber, red onion, cilantro, lime juice, and a pinch of salt. Mix well. Put it in the fridge.
3. Cook the chicken. Put a skillet on the stove over medium high heat. Add the chicken and all the marinade. Cook for 6 to 8 minutes, stirring a few times. The chicken should be cooked through.
4. Warm the tortillas.
5. Build your tacos. Put some of the spicy chicken on a warm tortilla. Top with a big spoonful of cucumber salsa. Sprinkle with the crumbled cheese.

8. Mediterranean Steak Tacos with Hummus

These are hearty and satisfying tacos. Tender, marinated steak is served with creamy hummus. Hummus is a dip made from chickpeas, and it is very popular in the Mediterranean. It adds a delicious, creamy layer to the taco.

Prep time: 10 minutes (plus 1 hour to marinate)
Cook time: 15 minutes

Ingredients:

For the Steak:

• 1 pound flank steak
• 1/4 cup olive oil
• 1/4 cup balsamic vinegar
• 3 cloves garlic, minced
• 1 teaspoon dried rosemary
• A pinch of salt and pepper

For Serving:

• 8 small flour tortillas
• 1 cup hummus
• 1/2 cup chopped sun dried tomatoes
• 1/4 cup chopped fresh basil

Step by step instructions:

1. Marinate the steak. In a shallow dish, mix together the olive oil, balsamic vinegar, minced garlic, rosemary, salt, and pepper. Place the flank steak in the dish and turn it to coat it in the marinade. Cover and put it in the fridge. Let it marinate for at least 1 hour.
2. Cook the steak. Take the steak out of the fridge. Preheat a grill or a large skillet to high heat. Place the steak on the hot grill. Cook for 5 to 7 minutes on each side. This will cook it to medium rare. Cook it longer if you like it more well done.
3. Rest the steak. Take the steak off the grill and put it on a cutting board. Let it rest for 10 minutes. This is very important. It keeps the juices inside.
4. Slice the steak. After it has rested, slice the steak thinly against the grain. This means you cut across the lines in the meat.
5. Warm the tortillas.
6. Build your tacos. Spread a generous amount of hummus on a warm tortilla. Add a few slices of steak. Top with chopped sun dried tomatoes and fresh basil.

9. Turkey and Zucchini Tacos with Tzatziki

This is a lighter option. It uses lean ground turkey and grated zucchini. The zucchini adds moisture and vegetables without you really noticing it. The cool tzatziki sauce is the perfect finishing touch. You can serve these in lettuce cups to make them even lower in carbs.

Prep time: 15 minutes
Cook time: 15 minutes

Ingredients:

For the Turkey and Zucchini:

• 1 pound ground turkey
• 1 cup grated zucchini
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon dried dill
• A pinch of salt and pepper

For the Tzatziki Sauce:

• 1 cup plain Greek yogurt
• 1/2 cup grated cucumber
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh mint
• A pinch of salt

For Serving:

• 8 lettuce cups (use large leaves from butter lettuce or iceberg lettuce)
• 1/2 cup cherry tomatoes, cut in half

Step by step instructions:

1. Make the tzatziki sauce first. Grate the cucumber and squeeze out all the extra water using a towel or paper towels. In a bowl, mix together the Greek yogurt, squeezed cucumber, minced garlic, lemon juice, fresh mint, and a pinch of salt. Put it in the fridge.
2. Cook the turkey. Put a large skillet on the stove over medium heat. Add the ground turkey. Cook it until it is browned, breaking it up with a spoon. Drain off any extra fat.
3. Add the onion and garlic to the skillet with the turkey. Cook for a few minutes until the onion is soft.
4. Grate the zucchini. Use a box grater. Then, squeeze the grated zucchini in a paper towel to get out some of the water.
5. Stir the grated zucchini and dried dill into the skillet with the turkey. Add a pinch of salt and pepper. Cook for another 5 minutes, until the zucchini is tender.
6. Build your tacos. Fill each lettuce cup with the turkey and zucchini mixture. Top with a few cherry tomato halves and a dollop of tzatziki sauce.

10. Halloumi Tacos with Mint and Pomegranate

This is a unique and delicious vegetarian taco. Halloumi is a special cheese from Cyprus. It has a high melting point, which means you can grill it or fry it without it melting away. It gets golden brown and salty on the outside and soft on the inside. It is paired with sweet pomegranate seeds and fresh mint for an amazing combination of flavors.

Prep time: 10 minutes
Cook time: 5 minutes

Ingredients:

For the Halloumi:

• 8 ounces halloumi cheese, sliced into 1/4 inch thick pieces
• 1 tablespoon olive oil

For Serving:

• 8 small corn tortillas
• 1 cup baby spinach
• 1/2 cup pomegranate seeds
• 1/4 cup fresh mint leaves
• A drizzle of honey (this is optional)

Step by step instructions:

1. Cook the halloumi. Put a skillet or grill pan on the stove over medium high heat. Add the olive oil. When the oil is hot, place the halloumi slices in the pan. Cook for 2 to 3 minutes on each side. They should be golden brown.
2. Warm the tortillas.
3. Build your tacos. Put a handful of baby spinach on a warm tortilla. Add a few slices of the warm, golden halloumi. Sprinkle with pomegranate seeds and fresh mint leaves. If you want a little sweetness, drizzle a tiny bit of honey on top.
4. Serve right away.

Final Thoughts

These ten recipes show you a whole new way to think about tacos. By using ingredients from the Mediterranean, you get bright, fresh, and healthy flavors. You have chicken, lamb, beef, shrimp, salmon, and even cheese and chickpea options.

All of these meals are high in protein. That means they will keep you full and give you energy. They are also fun to make and even more fun to eat.

Try one of these recipes for your next taco night. Your family and friends will be surprised and delighted by the new flavors. Enjoy your Mediterranean taco adventure.