Baked Mediterranean cod on a white plate with lemon.

Wanting to live a long, healthy lifestyle is something we all have in common, and eating healthy meals is one of the most important factors in achieving this desired longevity. This list of ten low carb Mediterranean recipes features bold flavor, fresh ingredients, and plenty of nutritional benefits. 

With these recipes, you can enjoy the delicious flavors of the Mediterranean diet while also keeping your carb intake in check. So grab your apron and get ready to make cuisine that is not only good for your body but also your taste buds.

Creamy avocado salsa in a wooden bowl with salad spoons.

Why Mediterranean Recipes

A great way to find out what foods are best for our bodies is to learn what has been working for other people. What are the healthiest people eating? Where are there high populations of centenarians (people living to 100+ years old)? What are their secrets? 

Many of these answers trace back to the countries surrounding the Mediterranean Sea. According to the National Institutes of Health, the Mediterranean diet is one of the healthiest diets in the world. It is based on traditional foods and cooking methods of countries like Italy, Greece, and Spain and emphasizes the consumption of fresh fruits and vegetables, whole grains, legumes, nuts, and healthy fats from olive oil and fish. This diet also limits red meat and processed foods, making it a popular choice for those looking to improve their overall health and well-being.

So what happens when we throw a low carb diet into the mix? Can we still enjoy the wonderful flavors and health benefits of Mediterranean cuisine while keeping our carb intake low? You bet!

In this post, we’ve made a list of delicious options for healthy meals featuring Mediterranean flavors, all while catering to a low-carb diet. 

Principles of the Mediterranean Diet

Before we jump into the recipes, it’s important to understand the core principles of the Mediterranean diet. This way, we can make informed decisions about what ingredients and cooking methods to use in our low-carb versions.

  • Incorporate plenty of veggies: Vegetables are a must in Mediterranean cuisine, and for good reason — they are packed with essential nutrients, fiber, and antioxidants that are crucial for our overall health. Aim to make vegetables the star of your plate, with a variety of colors and textures to add flavor and nutrient density to your meals. Some low-carb veggies include leafy greens, broccoli, cauliflower, zucchini, bell peppers, and asparagus.
  • Choose lean proteins: While red meat is limited in the Mediterranean diet, there is still plenty of room for lean proteins like fish, poultry, eggs, and legumes. These sources of protein are not only low in carbs, but they also provide essential nutrients and fats for our bodies.
  • Eat lots of healthy fats: Use healthy fats like olive oil, avocado, nuts, and seeds. These fats are essential for heart health and can also help us feel fuller for longer periods of time.
  • Use herbs and spices for flavor: The fun part!  Instead of relying on salt or processed sauces for flavor, Mediterranean cuisine uses a variety of herbs and spices to add depth to dishes. A few staples in this diet include oregano, basil, thyme, garlic, and lemon juice. Not only do these add flavor to our meals, but they also provide a boost of nutrition.

Top 10 Keto Mediterranean Diet Recipes

Now that you know the basics, it’s time to dive into some of our greatest delicious recipes for a Mediterranean keto diet.

Whether you’re looking for a simple snack, a filling lunch, or a quick dinner the whole family can enjoy, these low carb Mediterranean recipes are full of amazing flavors AND easy to make. 

1. Baked Mediterranean Cod

Baked Mediterranean cod on a white plate with lemon.

A Mediterranean spin on a classic fish dish, this Baked Mediterranean Cod recipe is full of flavor and nutrients. The vibrant lemon and herb topping, along with artichokes and toasted walnuts, add a delicious twist to the mild white fish. It’s a great healthy dinner option that comes together in just 30 minutes. Serve it with some cauliflower rice, grilled veggies, or a simple salad for a complete meal.

2. Thomas Keller Zucchini

A plate of Thomas Keller zucchini on a gray marble surface.

This Thomas Keller Zucchini recipe is a viral sensation, and for good reason! It takes the humble zucchini to new heights with its crispy exterior, creamy feta and mint sauce, and flavorful seasoning. With just a quick pan-fry and a short roast in the oven, you can enjoy this elevated zucchini dish in no time. It’s perfect as an appetizer or side dish for any meal.

3. Mediterranean Cucumber Salad (Salad Shirazi)

Full of Mediterranean flavors, this Cucumber Salad, also known as Salad Shirazi, is a staple in many Mediterranean households. It’s light, refreshing, and perfect for a hot summer day. All you need are three simple ingredients: Persian cucumbers, tomatoes, and red onions. The combination of lemon juice, salt, and pepper brings out the flavors of these fresh ingredients to perfection.

4. Oven Chuck Roast

Oven chuck roast in a black bowl with sides and toppings.

This Oven Chuck Roast isn’t your average pot roast. It’s paired with a refreshing cucumber mint feta sauce and served with cauliflower rice, cucumber, tomato, and sumac for that signature Mediterranean flair. Plus, it’s cooked all in one oven-safe dish, making for easy cleanup. With just 10 minutes of prep time, you can enjoy a flavorful and comforting dinner the whole family will love.

5. Cauliflower Tabbouleh

Cauliflower tabbouleh in a bowl with wooden spoons.

If you’re craving something fresh and flavorful, look no further than this Cauliflower Tabbouleh recipe. Cauliflower is used instead of grains, making it a perfect option for those following a low-carb or ketogenic diet.  The combination of fresh herbs, tomatoes, and cucumbers tossed in a zesty lemon and olive oil dressing is sure to be an instant hit for any occasion!

6. Spicy Cashew Dressing 

A bowl of salad with spicy cashew dressing.

Ditch the store-bought dressings and opt for this easy homemade Spicy Cashew Dressing! It’s creamy, full of flavor, and packed with plant-based protein. The best part? It’s made with simple ingredients like cashews, olive oil, apple cider vinegar, and spices. Drizzle it over your favorite salads or use it as a dip — either way, you won’t be able to get enough of it!

7. Air Fryer Frozen Salmon

This Air Fryer Frozen Salmon is taken to the next level with a Mediterranean-inspired saffron coating and creamy lemon, dill, and caper yogurt sauce. It’s easy to make and bursting with flavors that go beyond the traditional frozen salmon recipes. It’s super easy, quick, and perfect for easy weeknight dinners. Serve it with some roasted veggies or a side salad for a well-rounded low-carb meal.

8. Pistachio Crusted Chicken

Pistachio crusted chicken on a green plate with a fork.

Miss breaded chicken? This Pistachio Crusted Chicken recipe is the perfect low-carb alternative without compromising on flavor or texture. Packed with Mediterranean ingredients like artichokes, sun-dried tomatoes, and fresh herbs, this chicken dish will satisfy all your cravings in one bite. It’s crispy, flavorful, and super simple to make!

9. Creamy Avocado Salsa with Pistachios

Creamy avocado salsa in a wooden bowl with salad spoons.

There isn’t a salsa out there that is nearly as epic as this Creamy Avocado Salsa with Pistachios! It’s a delicious combo of creamy avocado, tangy lime juice, cilantro, and jalapenos for that perfect kick. The addition of roasted pistachios adds a unique crunch and boosts the flavor profile. It’s great as a dip, on top of tacos or grilled meats, or even as a dressing for salads. 

10. Sweet Chili Halloumi

A serving of sweet chilli halloumi on a red plate over a wooden cutting board.

If you’re a cheese lover like me, you’ll want to try this Sweet Chili Halloumi recipe ASAP. Grilled halloumi is smothered in a spicy and sweet chili sauce and topped with crushed pistachios for an irresistible combination of flavors and textures. This dish is perfect as an appetizer, on salads, or even enjoyed on its own. It’s easy to make and will definitely become a new favorite!

FAQ

Can you do the Mediterranean diet low-carb?

You bet! The Mediterranean diet is already relatively low in carbs, with an emphasis on whole foods like vegetables, fruits, and legumes. By making simple swaps like using cauliflower instead of grains and limiting high-carb ingredients like bread and pasta, you can easily adapt this diet to a low-carb lifestyle.

What low carb Mediterranean recipes are good for breakfast?

While the traditional Mediterranean diet typically includes bread and grains for breakfast, there are plenty of low-carb options to enjoy. Some ideas include omelets or frittatas filled with veggies and topped with feta cheese, avocado toast on low-carb bread, Greek yogurt with berries and nuts, or a simple veggie and egg scramble.

Are these recipes considered to be authentic Mediterranean meals?

While these low carb recipes draw inspiration from Mediterranean flavors and ingredients, they may not be considered completely authentic by everyone. 

However, they are a modern interpretation of classic Mediterranean dishes and still offer a delicious and healthy option for those looking to incorporate Mediterranean elements into their meals!

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6 Comments

  1. Jolene Stoxen says:

    Delicious

    1. Arash Hashemi says:

      Thanks, Jolene!!

  2. Katherine says:

    Do you have a book out yet?

    1. Arash Hashemi says:

      Hi Katherine! Not just yet, but I’m working on for you guys 🙂

  3. Where can I buy Sumac? Have searched for it at multiple places without any success

    1. Arash Hashemi says:

      Some grocery stores will carry it but if you’re not having any luck, Amazon is a great option!

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