High-Protein Mediterranean Meals You Can Order Today
A chicken shawarma bowl at Taza delivers 38g of protein from grilled whole meat -- not processed patties. Here is how to maximize protein at a Mediterranean restaurant.
4.8 stars on Yelp (92 reviews) -- Open 11:00 AM - 12:00 AM
Why Mediterranean Food Is Great for Protein
Grilled whole meats, legumes, and dairy -- without the processed garbage.
High-protein Mediterranean meals start with how the meat is prepared. Shawarma is whole cuts of chicken or beef -- actual pieces of meat stacked on a vertical spit and slow-roasted for hours. No grinding, no fillers, no soy protein extenders, no "pink slime." When you eat chicken shawarma at Taza, you are eating real chicken breast and thigh that was marinated in spices and roasted until caramelized. A single chicken shawarma bowl delivers 35-40g of protein.
Add hummus on top and you pass 45g in one meal. Hummus contributes 7g of protein per serving from chickpeas and tahini -- both plant-based protein sources that also bring fiber, iron, and healthy fats. Unlike a protein shake that gives you protein and nothing else, hummus is a whole food with micronutrients attached.
The other advantage of Mediterranean protein is what it does not come with. A Taza chicken shawarma bowl has about 550 calories and 650mg of sodium. A comparable McDonald's meal hits 1,000mg+ of sodium with more saturated fat and less total protein. Fast food protein comes packaged with processed seed oils, preservatives, and stabilizers. Mediterranean protein comes with olive oil, tahini, and fresh vegetables. The difference shows up in how you feel two hours after eating.
Whole Cuts, Slow Roasted
No fillers. No extenders. Real chicken and beef, marinated and grilled on a spit for hours.
Top Protein Sources at Taza
Ranked by estimated protein per serving, with prices.
Chicken Shawarma
from $12.45Lean marinated chicken, slow-roasted on a vertical spit. The leanest high-protein option at Taza. About 30g of protein per bowl serving with minimal processing.
Order NowBeef Shawarma
from $12.45Seasoned beef slow-roasted on a spit. Slightly higher in fat than chicken but richer in iron and B12. About 28g of protein per bowl serving.
Order NowFalafel (4 pieces)
from $10.45Ground chickpeas with herbs and spices. The vegan protein option. 12g of protein per serving plus 8g of fiber. Best paired with hummus for a complete amino acid profile.
Order NowHummus
$4.95Chickpeas blended with tahini. 7g of protein per serving, plus healthy fats from olive oil and sesame. Works as a side, a dip, or a bowl topping.
Order NowLabneh
$4.95Strained yogurt. 8g of protein per serving with probiotics for gut health. Low in calories, high in calcium. A solid side for any protein-focused meal.
Order Now5 High-Protein Meal Builds at Taza
Each one designed for a specific goal. Macros estimated.
The Bodybuilder
Maximum protein per meal
- Double chicken shawarma bowl on rice
- All veggie toppings
- Tahini sauce
- Extra hummus topping
Ask for double meat on your chicken shawarma bowl. Basmati rice provides complex carbs for sustained energy. Tahini and hummus add another 12g of protein on top of the meat. This is the closest thing to a bodybuilder meal at a Mediterranean restaurant.
Estimated Macros
The Lean Machine
High protein, low calorie
- Chicken shawarma bowl on lettuce
- No rice
- All veggie toppings
- Tahini sauce
Swap the rice for a lettuce base and you drop about 200 calories while keeping all the protein. The chicken shawarma, vegetables, and tahini deliver a clean, filling meal under 400 calories. Ideal for cutting phases or calorie-conscious eating.
Estimated Macros
The Plant Protein
Vegan-friendly protein
- Falafel bowl on rice -- from $10.45
- Hummus side -- $4.95
- Extra tahini
The best vegan protein meal at Taza. Falafel provides 12g from chickpeas. Hummus adds 7g. Tahini contributes another 3g. You get 22g of plant protein with a complete amino acid profile from the chickpea-sesame combination. Add rice for slow-release carbs.
Estimated Macros
The Mixed Plate
Variety of protein sources
- Chicken shawarma bowl
- Add falafel (3 pieces)
- All toppings + garlic sauce
Combine chicken shawarma and falafel in one bowl for both animal and plant protein. The chicken gives you complete protein; the falafel adds fiber and iron. A balanced macro split for maintenance calories.
Estimated Macros
The Recovery Meal
Post-workout with carbs
- Beef shawarma bowl on rice -- from $12.45
- Extra rice
- All toppings
- Garlic sauce
Beef shawarma is higher in creatine and iron than chicken. Combined with a double rice base, this meal delivers both protein for muscle repair and carbs for glycogen replenishment. The ideal post-workout meal if you trained legs or did heavy compounds.
Estimated Macros
Protein per Dollar at Taza
Which items give you the most protein for your money?
| Menu Item | Price | Protein | Per Dollar | Best For |
|---|---|---|
| Chicken Shawarma Bowl | from $12.45 | ~38g protein | ~3.1g/$ | Best overall value for protein |
| Beef Shawarma Bowl | from $12.45 | ~28g protein | ~2.2g/$ | Higher iron and B12 than chicken |
| Falafel Bowl | from $10.45 | ~12g protein | ~1.1g/$ | Best vegan protein option |
| Chicken Tenders (3pc) | $7.95 | ~25g protein | ~3.1g/$ | Kids menu item, good protein density |
| Hummus (side) | $4.95 | ~7g protein | ~1.4g/$ | Add-on for +7g protein to any meal |
Best value: The Chicken Shawarma Bowl and Chicken Tenders are tied at about 3.1g of protein per dollar. The bowl is the better choice for a full meal; the tenders are a solid option if you want something simpler. Hummus as a $4.95 add-on to any meal is the cheapest way to add 7g of protein.
Real Food, Real Protein
Whole chicken and beef. Chickpeas. Tahini. No protein isolates or processed fillers needed.
Pre-Workout vs Post-Workout: What to Order When
Meal timing matters. Here is how to use Mediterranean food around your training.
Pre-Workout (1-2 hours before)
Go lighter. You want energy without a heavy stomach. A falafel pita (from $8.95) gives you moderate protein (12g) and complex carbs from the pita and chickpeas. Or try hummus with pita bread -- quick to digest, provides steady energy, and sits well before training. Avoid the big rice bowls pre-workout; they take longer to digest and can make you sluggish during heavy lifts.
Recommended pre-workout orders:
- Falafel Pita -- from $8.95 (~12g protein, ~450 cal)
- Hummus + Pita Bread -- ~$6 (~7g protein, ~300 cal)
- Za'atar Manaeesh -- $6.95 (~8g protein, ~350 cal)
Post-Workout (within 2 hours after)
Go heavy. After training, your muscles need protein for repair and carbs for glycogen replenishment. A chicken or beef shawarma bowl on rice (from $12.45) delivers both: 35-40g of protein from the meat and 45g of carbs from basmati rice. Add a hummus side for another 7g of protein. This is when you want the big meal. The rice base is critical post-workout -- do not skip carbs after training if muscle growth is the goal.
Recommended post-workout orders:
- Chicken Shawarma Bowl (rice) -- from $12.45 (~38g protein)
- Beef Shawarma Bowl (rice) -- from $12.45 (~28g protein)
- Double meat bowl + hummus -- ~$18 (~50g protein)
Taza Chicken Shawarma Bowl vs Fast Food
Same protein target. Very different food quality.
When people think "high-protein restaurant food," they usually think Chipotle or fast food chains. Here is how a Taza chicken shawarma bowl compares to a McDonald's Big Mac and a Chipotle chicken burrito on the numbers that matter for muscle and health.
| Metric | Taza Chicken Shawarma Bowl | Fast Food Alternatives |
|---|---|---|
| Calories | ~550 cal | ~550 cal (Big Mac) / ~1000 cal (Chipotle Burrito) |
| Protein | ~38g | ~25g (Big Mac) / ~42g (Chipotle Burrito) |
| Total Fat | ~16g | ~30g (Big Mac) / ~38g (Chipotle Burrito) |
| Sodium | ~650mg | ~1010mg (Big Mac) / ~1970mg (Chipotle Burrito) |
| Processed Ingredients | Whole grilled meat, fresh vegetables, tahini | Processed patty, soybean oil, stabilizers, preservatives |
| Protein Source | Whole chicken breast/thigh, grilled | Ground beef patty (Big Mac) / Mixed fillings (Chipotle) |
The bottom line: Taza's chicken shawarma bowl matches Chipotle for protein at lower sodium, and beats a Big Mac on protein by 13g while cutting fat nearly in half. The real difference is ingredient quality: whole grilled chicken vs. processed beef patties, tahini vs. soybean oil, fresh vegetables vs. industrial produce.
How to Add More Protein to Any Order
Four simple modifications that boost your protein count.
Add a Hummus Side
For $4.95, you get an extra 7g of protein from chickpeas and tahini. This is the cheapest protein upgrade on the menu. Works with any bowl, wrap, or pita order. Eat it with vegetables or straight off a spoon.
Go Double Meat
Ask for double chicken or beef shawarma in your bowl. This adds another full serving of grilled protein. Takes your bowl from ~30g to ~50g of protein. The cost increase is about $3-4 depending on the protein.
Choose Bowl Over Wrap
Wraps and pitas fill stomach space with bread calories. A bowl on rice or lettuce lets you eat more protein per bite. Same amount of shawarma, but without 200-300 calories of bread taking up room in your stomach.
Add Labneh
Labneh is strained yogurt with 8g of protein per serving at $4.95. It also provides calcium and probiotics. Works as a side or a dip. Pair it with your bowl for a complete meal hitting 40-45g of protein.
Taza's 6 Highest-Protein Items
Ranked by estimated protein per serving, with prices.
Chicken Shawarma Bowl -- from $12.45
~38g protein per serving. Lean grilled chicken on rice with all toppings and tahini. The best protein-per-calorie option on the menu.
Beef Shawarma Bowl -- from $12.45
~28g protein per serving. Richer in iron and B12 than chicken. Higher fat content makes it more filling for bulking phases.
Chicken Tenders -- $7.95
~25g protein. Breaded halal chicken strips with fries. A solid protein option from the kids menu that adults order too.
Falafel Bowl -- from $10.45
~12g protein. The top vegan protein source. Chickpea-based with 8g of fiber per serving. Pair with hummus for 19g total.
Labneh -- $4.95
~8g protein. Strained yogurt with probiotics. Low calorie, high protein density. Works as a side or dip with any meal.
Hummus -- $4.95
~7g protein. The universal protein add-on. Order it as a side, a bowl topping, or a dip. Adds protein and healthy fats to any order.
High-Protein Mediterranean Food: Common Questions
A chicken shawarma bowl at Taza contains approximately 30-38g of protein depending on the serving size. The chicken is whole breast and thigh meat, marinated and slow-roasted on a vertical spit -- not ground or processed. Beef shawarma provides about 28g of protein per serving. If you add a side of hummus (+7g) or labneh (+8g), a single meal can easily reach 40-45g of protein. For a double-meat bowl, expect around 50g. These are estimates based on standard portion sizes; exact amounts vary slightly by order.
Falafel is a decent plant-based protein source but not a high-protein food. A standard serving of 4 falafel pieces contains about 12g of protein, mostly from chickpeas. That is comparable to two eggs. Where falafel shines is fiber -- about 8g per serving, which helps with satiety. For a higher plant-based protein meal, pair falafel with hummus (+7g protein) and tahini (+3g). A falafel bowl with hummus at Taza delivers about 22g of plant protein, which is solid for a vegan meal. If your goal is maximum protein per calorie, chicken shawarma is the better choice at about 30g per serving.
The highest protein single meal at Taza is a double chicken shawarma bowl with hummus as a topping. This combination delivers approximately 50g of protein: ~38g from the double chicken shawarma, ~7g from the hummus, and ~3-5g from tahini and other toppings. The bowl is served over basmati rice with 14 toppings included. Total calories are approximately 650. If you add a side of labneh ($4.95, +8g protein), you can push past 55g of protein in one meal.
Mediterranean food is excellent for bodybuilding because of the lean protein sources, complex carbohydrates, and healthy fats. Chicken shawarma provides lean protein from grilled whole chicken -- not processed patties or nuggets. Basmati rice delivers slow-release carbs for sustained energy. Olive oil, tahini, and hummus provide healthy fats without the processed seed oils found in fast food. The cuisine naturally supports both bulking (add rice and extra meat) and cutting (switch to lettuce base, keep the protein). A chicken shawarma bowl at Taza is roughly 38g protein, 45g carbs, and 16g fat -- a solid macro split for training days.
A standard chicken shawarma bowl at Taza on a rice base with all toppings and tahini sauce contains approximately 550-650 calories. On a lettuce base (no rice), it drops to about 380-420 calories while keeping the protein at around 38g. A beef shawarma bowl is slightly higher at 600-700 calories due to the higher fat content of beef. These estimates cover the bowl with standard toppings. If you add extra sauces or a hummus side, add about 180-200 calories per side. For context, that is roughly the same calories as a Chipotle chicken burrito bowl but with less sodium and no processed ingredients.
Hummus is moderate in protein -- about 7g per standard serving (roughly 1/3 cup). It is not a high-protein food on its own, but it is an effective protein supplement to add on top of other dishes. The protein comes from chickpeas and tahini. What makes hummus valuable for protein-focused eating is its versatility: it works as a bowl topping, a side dip, or a base for your bowl. At Taza, hummus is $4.95 as a side. Adding it to a chicken shawarma bowl bumps your total protein from ~38g to ~45g for under $5 more. Think of hummus as a protein booster, not a protein source.
Get Your Protein Fix at Taza in Falls Church
Open 11:00 AM - 12:00 AM, Open 7 Days a Week at 5820 Seminary Rd Ste O, Falls Church, VA 22041.
Address
5820 Seminary Rd Ste O, Falls Church, VA 22041
Hours
11:00 AM - 12:00 AM -- Open 7 Days a Week
Phone
Order High-Protein at Taza Today
Chicken shawarma bowls from from $12.45 with 38g of protein. Double meat available. 14 toppings included. Online ordering, delivery, or dine in.