The Mediterranean diet is widely known for promoting heart health, longevity, and vibrant eating habits.
Meanwhile, the keto diet has been embraced for its ability to help people lose weight and maintain energy levels by focusing on low-carb, high-fat foods.
When combined, these two popular diets offer a powerful way to enjoy healthy, flavorful meals while staying in ketosis.
In this guide, we’ll explore 10 keto-friendly Mediterranean dishes, complete with step-by-step instructions, ingredient lists, and nutritional information, especially focusing on carb content per serving. Along the way, we’ll answer questions like:
- What are some simple keto Mediterranean dishes?
- What foods are included in a low-carb Mediterranean food list?
- How can keto Mediterranean dishes help with weight loss?
- What are some high-protein, low-carb Mediterranean diet recipes?
Additionally, we’ll include helpful how-to tips and suggestions for customizing each recipe based on your taste or specific dietary needs.
Low-Carb Mediterranean Food List
Before diving into the recipes, it’s important to familiarize yourself with the keto-friendly foods commonly used in Mediterranean cooking. This will help you stock your pantry with essentials and make it easier to prepare meals.
Key Ingredients for a Keto Mediterranean Diet:
- Protein Sources:
- Fish: Salmon, sardines, tuna, mackerel
- Poultry: Chicken, turkey
- Meats: Lamb, beef (preferably grass-fed)
- Eggs: A staple on keto, especially free-range or organic
- Healthy Fats:
- Olive oil: The heart of the Mediterranean diet
- Avocado: A great source of potassium and heart-healthy fat
- Olives: A keto-friendly snack or salad addition
- Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds (in moderation due to their carb content)
- Low-Carb Vegetables:
- Leafy greens: Spinach, kale, arugula
- Cruciferous vegetables: Cauliflower, broccoli
- Zucchini: Great for spiralizing into noodles or roasting
- Eggplant, tomatoes, cucumbers, bell peppers: Mediterranean staples that are low in carbs
- Dairy:
- Feta cheese: Lower in carbs, tangy and delicious in salads or main dishes
- Goat cheese: Rich in flavor and perfect for keto meals
- Halloumi: A grilling cheese that’s perfect for salads or side dishes
- Full-fat Greek yogurt: Use unsweetened versions for keto-friendly recipes
- Herbs, Spices, and Aromatics:
- Herbs: Basil, oregano, rosemary, thyme, dill, parsley
- Spices: Cumin, paprika, garlic, lemon zest
- Lemons and garlic: Common in many Mediterranean recipes, adding flavor without carbs
How to Shop for a Keto Mediterranean Diet:
- Stick to whole foods: Focus on buying fresh fish, meats, and vegetables. Avoid processed foods and check labels for hidden sugars.
- Buy organic when possible: Since the Mediterranean diet emphasizes high-quality ingredients, opting for organic vegetables, meats, and dairy will enhance the nutritional value of your meals.
How to Customize Keto Mediterranean Dishes for Your Needs
- Protein Swaps:
- If you don’t eat red meat, many recipes can be easily adapted by using chicken, turkey, or fish as the protein source. For example, lamb dishes can often be substituted with chicken thighs.
- For vegetarian versions, you can replace meat with high-protein, low-carb options like tofu or tempeh (though less traditionally Mediterranean).
- Dairy Alternatives:
- If you’re dairy-free, use coconut yogurt in place of Greek yogurt, and replace feta or goat cheese with vegan alternatives made from nuts (check carb counts).
- Nutritional yeast is a great alternative to Parmesan cheese, adding a cheesy flavor without dairy or carbs.
- Low-Carb Modifications:
- You can modify some traditional Mediterranean recipes to reduce carbs. For instance, instead of using bulgur or couscous in tabbouleh, try cauliflower rice.
- Replace pita bread with keto-friendly wraps or cloud bread made from eggs and cream cheese.
10 Keto Mediterranean Recipes
1. Greek Chicken Souvlaki with Tzatziki
Ingredients:
- 4 boneless chicken breasts, cubed
- 2 tbsp olive oil
- 2 garlic cloves, minced
- Juice of 1 lemon
- 1 tsp dried oregano
- Salt and pepper to taste
For Tzatziki:
- 1 cup full-fat Greek yogurt
- 1 cucumber, grated
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt to taste
Instructions:
- Prepare the marinade: In a bowl, combine olive oil, minced garlic, lemon juice, oregano, salt, and pepper. Add the cubed chicken and coat evenly. Cover and refrigerate for at least 30 minutes (or up to 4 hours for more flavor).Tip: For even better flavor, marinate the chicken overnight. This enhances the Mediterranean herbs and lemony flavors.
- Grill the chicken: Thread the marinated chicken onto skewers. Preheat your grill to medium heat and grill the chicken for 12-15 minutes, turning occasionally, until fully cooked.
- Prepare the tzatziki: While the chicken is grilling, mix the grated cucumber, garlic, Greek yogurt, olive oil, and lemon juice in a bowl. Season with salt to taste. Chill until ready to serve.
- Serve: Pair the grilled souvlaki with a side of tzatziki for dipping.
Carbs per serving: 5g
How-to Tip: If you don’t have a grill, you can also cook the chicken in a skillet over medium heat or roast it in the oven at 400°F for about 20 minutes.
2. Keto Greek Salad
Ingredients:
- 2 cups romaine lettuce, chopped
- 1 cucumber, sliced
- 1 tomato, diced
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- Salt and pepper to taste
Instructions:
- Assemble the salad: In a large bowl, toss together the romaine lettuce, cucumber, tomato, red onion, and olives.Tip: For extra flavor, marinate the sliced onions in vinegar for 10-15 minutes before adding them to the salad. This softens the onion’s sharpness and adds a tangy flavor.
- Prepare the dressing: In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper. Pour the dressing over the salad and toss well to combine.
- Finish with feta: Sprinkle the crumbled feta on top just before serving.
Carbs per serving: 4g
How-to Tip: Add grilled chicken or shrimp for a heartier, protein-packed version of this classic Greek salad.
3. Zucchini Noodles with Pesto and Grilled Shrimp
Ingredients:
- 2 medium zucchinis, spiralized into noodles
- 1/2 cup fresh basil leaves
- 1/4 cup olive oil
- 1/4 cup pine nuts
- 2 garlic cloves
- 1/4 cup grated Parmesan cheese
- 12 shrimp, peeled and deveined
Instructions:
- Grill the shrimp: Preheat the grill to medium heat. Brush shrimp with olive oil and season with salt and pepper. Grill for 2-3 minutes per side, until shrimp are opaque and fully cooked.
- Make the pesto: In a food processor, blend together the basil, olive oil, pine nuts, garlic, and Parmesan cheese until smooth. Season with salt to taste.
- Prepare the zucchini noodles: Toss the spiralized zucchini with the pesto sauce. You can serve the zucchini raw or lightly sauté it in olive oil for 2-3 minutes for a warmer dish.
- Combine: Plate the zucchini noodles and top with grilled shrimp.
Carbs per serving: 6g
How-to Tip: If you don’t have a spiralizer, you can use a vegetable peeler to make thin zucchini ribbons. Alternatively, you can purchase pre-spiralized zucchini noodles at many grocery stores.
4. Mediterranean Stuffed Bell Peppers
Ingredients:
- 4 bell peppers, halved and seeded
- 1 lb ground lamb or beef
- 1 small zucchini, diced
- 1/4 cup Kalamata olives, chopped
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 2 garlic cloves, minced
Instructions:
- Preheat oven: Set your oven to 375°F.
- Cook the filling: In a skillet, heat olive oil over medium heat. Add minced garlic and cook until fragrant, about 1 minute. Add the ground lamb or beef, and cook until browned. Stir in the diced zucchini and olives, and cook for another 5 minutes.
- Stuff the peppers: Place halved bell peppers in a baking dish. Fill each pepper with the cooked meat mixture, then top with crumbled feta.
- Bake: Bake for 25 minutes, or until the peppers are tender and the filling is heated through.
Carbs per serving: 7g
How-to Tip: For extra flavor, try roasting the bell peppers first for 10 minutes before stuffing them. This adds a slight char and sweetness to the dish.
5. Keto Eggplant Parmesan
Ingredients:
- 2 medium eggplants, sliced
- 1 cup marinara sauce (no sugar added)
- 1/2 cup mozzarella cheese, shredded
- 1/4 cup Parmesan cheese, grated
- Olive oil for frying
Instructions:
- Prepare the eggplant: Sprinkle the sliced eggplant with salt and let it sit for 15 minutes to draw out excess moisture. Pat dry with a paper towel.Tip: Removing excess moisture prevents the eggplant from becoming soggy during cooking.
- Fry the eggplant: Heat olive oil in a large skillet over medium heat. Fry the eggplant slices until golden brown on each side, about 3-4 minutes per side.
- Layer the dish: Preheat the oven to 400°F. In a baking dish, layer the fried eggplant slices with marinara sauce and shredded mozzarella cheese. Top with Parmesan.
- Bake: Bake for 20 minutes, or until the cheese is melted and bubbly.
Carbs per serving: 8g
How-to Tip: For a crispier version, you can bread the eggplant with almond flour before frying. This adds a crunchy texture without adding too many carbs.
6. Grilled Salmon with Lemon and Capers
Ingredients:
- 2 salmon fillets
- 1 lemon, sliced
- 2 tbsp capers
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat grill: Heat your grill to medium-high.
- Season the salmon: Brush the salmon fillets with olive oil and season with salt and pepper. Place lemon slices and capers on top of the fillets.
- Grill the salmon: Grill the salmon fillets for 4-5 minutes on each side, or until they reach your desired level of doneness. The salmon should flake easily with a fork.
Carbs per serving: 2g
How-to Tip: For an oven-baked version, preheat your oven to 400°F and bake the salmon with lemon and capers for about 12-15 minutes.
7. Keto-Friendly Spanakopita (Spinach and Feta Pie)
Ingredients:
- 1 lb fresh spinach
- 1/2 cup feta cheese, crumbled
- 2 eggs, beaten
- 1 garlic clove, minced
- 2 tbsp olive oil
Instructions:
- Preheat oven: Set your oven to 350°F.
- Sauté the spinach: Heat olive oil in a skillet over medium heat. Add the garlic and spinach, cooking until the spinach is wilted and all excess moisture is evaporated. Remove from heat and let cool slightly.
- Combine ingredients: In a bowl, mix the sautéed spinach with crumbled feta and beaten eggs. Season with salt and pepper.
- Bake: Pour the mixture into a greased baking dish and bake for 25 minutes, or until set and golden on top.
Carbs per serving: 5g
How-to Tip: If you’re avoiding eggs, you can replace them with chia or flaxseed eggs (1 tbsp chia/flaxseed mixed with 3 tbsp water per egg).
8. Cauliflower Rice Tabbouleh
Ingredients:
- 1 head cauliflower, riced
- 1 cucumber, diced
- 1 tomato, diced
- 1/4 cup parsley, chopped
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Prepare cauliflower rice: Steam the riced cauliflower for about 5 minutes until tender but not mushy. Let cool.
- Combine the salad: In a large bowl, mix together the cauliflower rice, cucumber, tomato, and parsley.
- Dress the salad: Drizzle olive oil and lemon juice over the mixture, and season with salt and pepper. Toss well to combine.
Carbs per serving: 4g
How-to Tip: Add diced avocado or grilled chicken for a heartier version of this dish.
9. Baked Cod with Olive Tapenade
Ingredients:
- 2 cod fillets
- 1/4 cup Kalamata olives, chopped
- 2 tbsp capers
- 1 garlic clove, minced
- 2 tbsp olive oil
Instructions:
- Preheat oven: Set the oven to 375°F.
- Make the tapenade: In a small bowl, mix together the chopped olives, capers, garlic, and olive oil.
- Bake the cod: Place the cod fillets in a baking dish and spread the olive tapenade over each fillet. Bake for 15-20 minutes, or until the fish flakes easily with a fork.
Carbs per serving: 3g
How-to Tip: You can also make this dish with halibut or another firm white fish. Serve with a side of sautéed spinach for a complete keto-friendly meal.
10. Avocado and Tuna Salad
Ingredients:
- 1 can tuna in olive oil
- 1 avocado, diced
- 1/4 cup cherry tomatoes, halved
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Combine ingredients: In a bowl, mix together the drained tuna, diced avocado, cherry tomatoes, and lemon juice. Season with salt and pepper to taste.
- Serve: This salad can be eaten immediately or chilled for a refreshing, keto-friendly lunch.
Carbs per serving: 6g
How-to Tip: To add more crunch, toss in a handful of chopped cucumber or bell peppers. For a creamier texture, mix in 1-2 tablespoons of full-fat mayonnaise.
Keto Mediterranean Dishes for Weight Loss
The keto Mediterranean diet is an excellent approach for those aiming to lose weight while enjoying rich, flavorful meals. The combination of healthy fats, high-quality protein, and low-carb vegetables helps you stay full longer, reduces cravings, and supports fat-burning. Here’s why these dishes are particularly helpful for weight loss:
- Healthy Fats Keep You Satisfied: The fats from olive oil, avocados, and fatty fish provide long-lasting energy, reducing the need for frequent snacking.
- High Protein Maintains Muscle Mass: Proteins from fish, chicken, and dairy are essential for maintaining lean muscle mass while losing fat.
- Low-Carb Vegetables Provide Fiber: Vegetables like spinach, zucchini, and cauliflower are low in carbs but rich in fiber, keeping you satisfied without spiking blood sugar levels.
Additional Weight Loss Tips:
- Portion Control: While these meals are keto-friendly, overeating—even on healthy fats—can slow down weight loss. Be mindful of your portion sizes.
- Meal Prepping: Prepare several meals in advance to avoid reaching for less healthy options when you’re hungry.
- Intermittent Fasting: Consider combining keto with intermittent fasting to boost fat-burning and simplify your eating routine.
High-Protein, Low-Carb Mediterranean Diet Recipes
A common challenge on keto is finding ways to include enough protein without consuming too many carbs.
Luckily, the Mediterranean diet is naturally rich in high-protein foods such as fish, lean meats, and eggs. Combining these with low-carb vegetables like spinach and zucchini, you’ll easily hit your protein goals while staying within your carb limits.
Here’s why high-protein, low-carb recipes are ideal for keto:
- Protein Supports Muscle Growth and Recovery: Maintaining muscle mass is crucial for burning fat and staying healthy on a low-carb diet.
- Keeps You Satisfied: Protein is more filling than carbs, making it easier to stick to your eating plan without feeling hungry.
High-Protein Ingredient Suggestions:
- Fatty Fish: Salmon, mackerel, sardines
- Lean Poultry: Chicken breast, turkey, skin-on thighs for more fat
- Eggs: A versatile ingredient that can be used in everything from breakfast dishes to baked goods
Conclusion
The keto-friendly Mediterranean diet offers a delicious and nutritious way to enjoy the best of both worlds.
With its emphasis on healthy fats, fresh ingredients, and low-carb options, it’s an excellent choice for anyone looking to lose weight, boost energy, and enjoy a variety of flavors.
These 10 recipes will help you stay in ketosis while indulging in Mediterranean-inspired meals that are simple to prepare and full of nutrients.
By incorporating these meals into your routine, and following the tips shared throughout this guide, you can enjoy all the benefits of both keto and the Mediterranean diet—without sacrificing taste or variety.
Whether you’re new to keto or a seasoned pro, these dishes will make your journey both enjoyable and successful.