10+ Mediterranean Keto Diet Recipes for a Deliciously Healthy Lifestyle

The Mediterranean keto diet combines the healthy fats and fresh ingredients of the Mediterranean lifestyle with the low-carb approach of the keto diet. This fusion offers a delicious way to enjoy meals while supporting your health goals. You can create satisfying, flavorful dishes that not only taste great but also help you maintain a balanced diet.

In this article, you will discover a variety of Mediterranean keto recipes that are simple to make and perfect for any meal. Whether you’re looking for a quick lunch or a hearty dinner, there’s something for everyone. Get ready to enhance your cooking with these nutritious and delicious options that will delight your taste buds.

Grilled Lemon Herb Chicken Skewers

Grilled lemon herb chicken skewers are a delicious and easy dish to prepare. They bring bright flavors and are perfect for any meal.

To start, marinate your chicken in a mix of lemon juice, garlic, olive oil, and herbs. This helps to infuse great flavor. You can use chicken breasts or thighs, cut into bite-sized pieces.

Once your chicken is marinated, thread the pieces onto skewers. Make sure to leave a little space between each piece for even cooking.

Preheat your grill to medium-high heat, around 375°F to 190°C. Grill the skewers for about 10-15 minutes, turning occasionally. You want the chicken to be fully cooked, reaching an internal temperature of 165°F (74°C).

These skewers are tasty on their own or served with a low-carb side, like a fresh salad or grilled vegetables.

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, combine the olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Add chicken pieces and marinate for at least 30 minutes.
3. Thread chicken onto skewers.
4. Preheat the grill to 375°F (190°C).
5. Grill skewers for 10-15 minutes, turning until cooked through.

2) Zucchini Noodles with Pesto

Zucchini noodles, or zoodles, are a great low-carb alternative to traditional pasta. They are light and very easy to make. Just spiralize fresh zucchini to create your noodles.

For the pesto, you’ll want fresh basil, garlic, olive oil, and nuts like pine nuts or walnuts. Blend these ingredients together for a creamy and flavorful sauce.

To cook your zoodles, heat a skillet over medium heat. Add a bit of olive oil, then toss in the zoodles. Cook for about 3-4 minutes, being careful not to overcook them. You want them tender but still firm.

Finally, mix your cooked zoodles with the pesto. This dish is not only delicious but also fits perfectly into the Mediterranean keto diet.

Ingredients

• 3 medium zucchinis
• 2 cups fresh basil leaves
• 1/2 cup grated Parmesan cheese
• 1/4 cup pine nuts or walnuts
• 2 cloves garlic, minced
• 1/2 cup extra-virgin olive oil
• Salt and pepper to taste

Cooking Instructions

1. Spiralize the zucchinis to make zoodles.
2. In a blender, combine basil, garlic, nuts, and Parmesan.
3. Blend while adding olive oil until smooth. Season with salt and pepper.
4. Heat a skillet over medium heat (about 350°F or 175°C) and add olive oil.
5. Add zoodles to the skillet and cook for 3-4 minutes.
6. Combine cooked zoodles with pesto and serve.

3) Greek Salad with Feta and Olives

A Greek salad with feta and olives is a refreshing dish perfect for any meal. It combines juicy tomatoes, crunchy cucumbers, and salty feta cheese. This salad is not only colorful but also provides a burst of Mediterranean flavors.

To make your salad, start with ripe cherry tomatoes and fresh cucumbers. You can add red onions for a touch of sharpness. Kalamata olives are a must for their rich, salty flavor. Feta cheese crumbles on top enhance the taste wonderfully.

For the dressing, mix olive oil, red wine vinegar, lemon juice, and some oregano. Drizzle it over your salad to bring everything together. This dish is great as a side or a light lunch.

Ingredients

• 1 ½ pounds cherry tomatoes
• 1 large cucumber, quartered
• ½ small red onion, sliced
• ¾ cup Kalamata olives, pitted
• 4 ounces feta cheese, crumbled
• Olive oil
• Red wine vinegar
• Lemon juice
• Oregano

Cooking Instructions

1. Chop the cherry tomatoes and cucumber.
2. Slice the red onion.
3. Combine all vegetables in a bowl.
4. Add Kalamata olives and feta cheese.
5. In a separate bowl, mix olive oil, red wine vinegar, lemon juice, and oregano.
6. Drizzle the dressing over the salad and toss gently.

4) Spicy Shrimp and Avocado Salad

This Spicy Shrimp and Avocado Salad is a perfect blend of flavors for your Mediterranean keto diet. The combination of fresh ingredients makes it delightful and satisfying.

To start, you will need shrimp, ripe avocados, cherry tomatoes, and red onion. A zesty dressing using lime juice and olive oil ties everything together.

In a pan, heat some olive oil and sauté garlic with chili powder. Add the shrimp and cook until they’re pink and fully done.

Assemble your salad by combining chopped avocados, halved cherry tomatoes, and sliced red onion in a bowl. Top with the shrimp and drizzle with your dressing.

This dish is not just tasty; it’s also packed with healthy fats and protein!

Ingredients

• 1 pound shrimp
• 2 ripe avocados
• 1 cup cherry tomatoes
• 1 small red onion
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pan over medium heat (350°F or 175°C).
2. Sauté garlic and chili powder for a minute.
3. Add shrimp; cook until pink.
4. In a bowl, combine avocados, tomatoes, and onion.
5. Top with shrimp; drizzle with lime juice and olive oil.
6. Season with salt and pepper. Enjoy!

5) Eggplant Parmesan without Breadcrumbs

Eggplant Parmesan is a great dish for the Mediterranean keto diet. By skipping the breadcrumbs, you keep it low in carbs while still enjoying rich flavors.

To begin, slice your eggplant into thick rounds. Brush each slice with olive oil and season them with salt and pepper. This will enhance their taste.

Next, roast the eggplant in the oven at 400°F (200°C) for about 20 minutes. This step helps to soften the eggplant and bring out its natural sweetness.

Once roasted, layer the eggplant in a baking dish. Add your favorite marinara sauce and sprinkle grated Parmesan cheese on top. For extra flavor, you can include fresh herbs like basil or oregano.

Bake the dish in the oven for another 25 minutes. If you want a bubbly and golden top, feel free to broil it for a few minutes at the end.

Ingredients

• 2 medium eggplants
• 2 cups marinara sauce
• 1 cup grated Parmesan cheese
• Olive oil
• Salt and pepper
• Fresh herbs (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Slice the eggplants and brush with olive oil.
3. Season with salt and pepper.
4. Roast the eggplant for 20 minutes.
5. Layer eggplant, marinara sauce, and Parmesan cheese in a baking dish.
6. Bake for 25 minutes and broil for a few minutes if desired.

6) Keto Spanakopita

Keto Spanakopita is a delicious twist on a traditional Greek spinach pie. It’s perfect for those looking for low-carb meal options. The rich flavors of spinach and feta cheese blend beautifully in this dish.

To make your Keto Spanakopita, you will need a keto-friendly phyllo dough. This will provide the flaky texture that complements the filling. The filling includes fresh spinach, crumbled feta cheese, and eggs, which help bind everything together.

This recipe is simple and quick, perfect for busy days. You’ll enjoy the savory taste and satisfying crunch of each bite.

Ingredients

• 1 pack keto-friendly phyllo dough
• 500 g fresh spinach, chopped
• 200 g feta cheese, crumbled
• 2 eggs
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Sauté the onion and garlic in olive oil until soft.
3. Add the chopped spinach and cook until wilted.
4. In a bowl, mix the spinach, feta cheese, eggs, salt, and pepper.
5. Layer the phyllo dough in a baking dish and add the filling.
6. Cover with more phyllo and brush with olive oil.
7. Bake for 25-30 minutes until golden brown.

7) Mediterranean Stuffed Peppers

Mediterranean stuffed peppers are a tasty and colorful dish. They combine bell peppers with healthy ingredients, making a filling and nutritious meal. You can use vibrant colors like red, yellow, or green for visual appeal.

For the stuffing, mix cauliflower rice, ground turkey or beef, olives, and feta cheese. These ingredients bring wonderful flavors and textures to the dish. You’ll also add diced tomatoes and your choice of herbs for extra taste.

To make this dish, first, you need to prepare the peppers. Cut the tops off and remove the seeds. Then, blanch the peppers in boiling water for about 5 minutes.

Next, mix your stuffing ingredients in a bowl. Fill each pepper with the mixture, making sure to pack it in well. Place the peppers in a baking dish and bake at 375°F (190°C) for around 25-30 minutes until cooked through.

Ingredients

• Bell peppers
• Cauliflower rice
• Ground turkey or beef
• Olives
• Feta cheese
• Diced tomatoes
• Herbs (like oregano and basil)

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds.
3. Blanch the peppers in boiling water for 5 minutes.
4. In a bowl, mix cauliflower rice, ground meat, olives, feta, tomatoes, and herbs.
5. Stuff each pepper with the mixture and place in a baking dish.
6. Bake for 25-30 minutes until cooked through.

8) Cauliflower Tabbouleh

Cauliflower tabbouleh is a fresh and healthy take on the classic Mediterranean dish. You can enjoy all the flavors while keeping it low in carbs. This salad uses finely grated cauliflower instead of bulgur.

Start with fresh ingredients like parsley, tomatoes, cucumbers, and mint. These add vibrant color and flavor. Toss them together with your cauliflower for a light and refreshing meal.

For the dressing, mix lemon juice with tahini for a zesty touch. You can adjust the seasoning to your taste with salt and pepper. Chilling your salad for about 30 minutes helps the flavors blend beautifully.

This dish is perfect as a side or a main meal. It fits perfectly into a Mediterranean keto diet while keeping it nutritious.

Ingredients

• 1 head of cauliflower, grated
• 1 cup parsley, chopped
• 1 cup tomatoes, diced
• 1 cucumber, diced
• ¼ cup fresh mint, chopped
• ¼ cup tahini
• 2 tablespoons lemon juice
• Salt and pepper, to taste

Cooking Instructions

1. Grate the cauliflower until it’s finely chopped.
2. In a bowl, combine cauliflower, parsley, tomatoes, cucumber, and mint.
3. In a small bowl, mix tahini, lemon juice, salt, and pepper.
4. Pour the dressing over the salad and toss well.
5. Chill for 30 minutes before serving.

9) Garlic Roasted Artichokes

Garlic roasted artichokes are a tasty addition to your Mediterranean keto diet. These delicious veggies are simple to prepare and packed with flavor.

Start by preheating your oven to 400°F (200°C). Clean the artichokes and cut them in half. Remove the fuzzy choke inside, as it isn’t edible.

Next, drizzle olive oil on the artichokes and sprinkle minced garlic, salt, and pepper on top. You can also add lemon juice for an extra zest. Place the artichokes cut-side down on a baking sheet.

Roast them in the preheated oven for about 25 to 30 minutes. They should be tender and golden when done. You can serve them warm as a side dish or appetizer.

Ingredients

• 2 large artichokes
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• Salt, to taste
• Pepper, to taste
• Juice of 1 lemon

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Clean and halve the artichokes.
3. Remove the fuzzy choke.
4. Drizzle with olive oil.
5. Sprinkle minced garlic, salt, and pepper.
6. Place cut-side down on a baking sheet.
7. Roast for 25-30 minutes until tender.

10) Keto Friendly Lamb Koftas

Keto friendly lamb koftas are a delicious and simple option for your Mediterranean keto diet. These skewers are packed with flavor and are easy to make at home.

To prepare the koftas, you’ll need ground lamb, which is rich in protein and healthy fats. Mixing in spices like oregano, garlic, and parsley gives them a tasty kick.

You can cook the koftas on a grill or in a pan. Aim for a medium-high heat of about 375°F (190°C) to get a nice sear.

These koftas pair well with fresh vegetables or a low-carb dip like tzatziki. Enjoy your healthy meal that fits perfectly into your keto plan!

Ingredients:

• 500 g minced lamb
• 1 garlic clove, minced
• 1 tsp dried oregano
• 2 tbsp chopped fresh parsley
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper
• 1 tbsp olive oil

Cooking Instructions:

1. In a bowl, combine the minced lamb, garlic, oregano, parsley, salt, and pepper.
2. Mix well and shape into oblong patties around skewers.
3. Heat olive oil in a pan over medium-high heat.
4. Cook the skewers for about 10-12 minutes, turning occasionally until browned.