The Mediterranean diet is renowned for its numerous health benefits and delicious flavors. With a focus on whole grains, fresh vegetables, lean proteins, and healthy fats, it’s no wonder why this dietary approach has gained so much attention worldwide. But what if you’re looking to incorporate these same principles into your low-carb lifestyle? Fear not! We’ve got you covered with 18 flavorful low-carb Mediterranean recipes that will satisfy your cravings while keeping your carb count in check.
From grilled meats and seafood to savory salads and veggie-packed sides, we’ll take you on a culinary journey through the Mediterranean region. Whether you’re a seasoned cook or just starting out, these easy-to-follow recipes are sure to become staples in your kitchen. So grab your apron, get ready to cook up some Mediterranean magic, and let’s dive into our collection of low-carb delights!
Grilled Lemon Garlic Mediterranean Chicken
Elevate your summer meals with this flavorful and aromatic chicken dish, perfect for a quick weeknight dinner or a weekend BBQ. The combination of lemon, garlic, and Mediterranean herbs creates a bright and zesty taste experience that’s sure to impress.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried oregano
– 1 tsp paprika
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, olive oil, oregano, and paprika.
3. Season chicken breasts with salt and pepper.
4. Brush the lemon-garlic mixture evenly onto both sides of the chicken.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Let rest for a few minutes before serving. Garnish with fresh herbs if desired.
Cooking Time: 12-16 minutes
Low Carb Greek Salad with Feta and Olives
A refreshing twist on a classic salad, this recipe combines the bold flavors of Greece with a low-carb spin. Perfect for a light lunch or dinner.
Ingredients:
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped red onion
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cherry tomatoes, olives, feta cheese, and red onion.
2. Drizzle olive oil and lemon juice over the salad, tossing to combine.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: 5 minutes
Mediterranean Cauliflower Rice with Herbs
Experience the flavors of the Mediterranean in this vibrant and healthy side dish. This cauliflower rice is infused with fresh herbs and a hint of lemon, making it a perfect accompaniment to your favorite proteins or as a snack on its own.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 1 minute, until fragrant.
3. Add the cauliflower “rice” to the skillet and cook for 5-7 minutes, stirring occasionally, until tender and lightly browned.
4. Stir in the chopped herbs, lemon juice, salt, and pepper.
5. Serve hot, garnished with additional parsley if desired.
Cooking Time: 15-20 minutes
Baked Salmon with Mediterranean Salsa
This recipe combines the simplicity of baked salmon with the bold flavors of a Mediterranean-inspired salsa, making it perfect for a quick and delicious dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp olive oil
– 1 tsp lemon zest
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh basil
– Salt and pepper to taste
– For the salsa:
+ 1 cup diced tomatoes (canned or fresh)
+ 1/2 cup chopped red onion
+ 1/4 cup crumbled feta cheese
+ 1 tsp olive oil
+ 1 tsp lemon juice
+ Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle with olive oil, sprinkle with lemon zest, garlic, parsley, and basil. Season with salt and pepper.
5. Bake for 12-15 minutes or until cooked through.
6. Meanwhile, combine salsa ingredients in a bowl. Stir to combine.
7. Serve baked salmon with Mediterranean salsa spooned over the top.
Cooking Time: 12-15 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
This light and refreshing recipe is perfect for a quick summer dinner or lunch. The zucchini noodles, also known as “zoodles,” are cooked to a tender perfection and tossed with a rich pesto sauce and sweet cherry tomatoes.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (homemade or store-bought)
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Spiralize the zucchinis into noodles. Place them in the skillet with a pinch of salt and cook for 3-4 minutes, or until they start to soften.
3. Add the cherry tomatoes to the skillet and continue cooking for another 2-3 minutes, or until the zoodles are tender and the tomatoes are slightly caramelized.
4. Stir in the pesto sauce and season with salt and pepper to taste.
5. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Eggplant and Halloumi Skewers
These skewers combine the tender sweetness of eggplant with the salty creaminess of halloumi cheese, perfect for a quick and easy dinner or outdoor gathering.
Ingredients:
– 2 large eggplants, sliced into 1-inch thick rounds
– 8 oz halloumi cheese, cut into 1-inch cubes
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or oregano for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Thread eggplant slices and halloumi cubes onto skewers, leaving a small space between each piece.
3. Brush with olive oil, then sprinkle with garlic and lemon juice.
4. Season with salt and pepper to taste.
5. Grill for 8-10 minutes, turning occasionally, until eggplant is tender and cheese is golden brown.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 8-10 minutes
Spinach and Feta Stuffed Chicken Breast
Elevate your chicken game with this flavorful and nutritious recipe! Spinach and feta stuffed chicken breast is a delicious twist on classic chicken, packed with creamy spinach filling and tangy feta cheese.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 bunch fresh spinach, chopped
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and garlic.
3. Lay chicken breasts flat and make a horizontal incision to create a pocket. Stuff each breast with the spinach mixture.
4. Drizzle olive oil over the stuffed chicken and season with salt and pepper.
5. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Low Carb Shakshuka with Bell Peppers
A flavorful and nutritious twist on the classic North African dish, this low-carb version replaces traditional bread with bell peppers for a sweet and savory combination.
Ingredients:
– 2 large bell peppers (any color), seeded and chopped
– 1 lb ground beef or turkey, cooked and drained
– 2 cloves garlic, minced
– 1/2 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tsp paprika
– Salt and pepper to taste
– 4 eggs
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped bell peppers and cook until tender, about 5 minutes.
3. Add the cooked ground beef or turkey, garlic, paprika, salt, and pepper. Cook for an additional 2-3 minutes.
4. Make 4 wells in the mixture and crack an egg into each well.
5. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the whites are set and the yolks are still slightly runny.
6. Remove from the oven and sprinkle with parsley. Serve hot.
Cooking Time: 20-25 minutes
Mediterranean Stuffed Bell Peppers
A flavorful and colorful twist on traditional stuffed peppers, this Mediterranean-inspired recipe combines the sweetness of bell peppers with the savory flavors of Greece and Turkey.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked brown rice
– 1/2 cup chopped Kalamata olives
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 teaspoon dried oregano
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked rice, olives, feta, parsley, garlic, olive oil, salt, pepper, and oregano.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Place peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes or until bell peppers are tender.
Cooking Time: 45-50 minutes
Garlic Butter Shrimp with Asparagus
Get ready to delight your taste buds with this mouthwatering combination of succulent shrimp, buttery garlic sauce, and tender asparagus. This recipe is a perfect blend of simplicity and sophistication, making it an ideal choice for a weeknight dinner or a special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 4 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1 pound fresh asparagus, trimmed
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, melt 2 tablespoons of butter over medium-high heat.
3. Add shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
4. Remove shrimp from skillet and set aside.
5. Reduce heat to medium and add remaining 2 tablespoons of butter.
6. Add garlic and sauté for 1 minute, until fragrant.
7. Add asparagus to the skillet and cook for 3-4 minutes, or until tender.
8. Serve shrimp with asparagus and drizzle with garlic butter sauce.
Cooking Time: 15-20 minutes
Greek Style Roasted Lamb with Herbs
A classic Mediterranean dish that combines the rich flavors of lamb with aromatic herbs, perfect for a special occasion or everyday meal.
Ingredients:
– 1.5-2 kg leg of lamb
– 2 tbsp olive oil
– 4 cloves garlic, minced
– 1 tsp dried oregano
– 1 tsp dried thyme
– 1 lemon, sliced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 220°C (425°F).
2. In a small bowl, mix together olive oil, garlic, oregano, and thyme.
3. Rub the mixture all over the lamb, making sure to coat it evenly.
4. Place the lamb in a roasting pan and squeeze the lemon slices over the meat.
5. Season with salt and pepper to taste.
6. Roast the lamb for 20-25 minutes per kilogram, or until it reaches your desired level of doneness.
7. Let the lamb rest for 10-15 minutes before slicing and serving.
Cooking Time: Approximately 45-60 minutes for a 1.5-2 kg leg of lamb.
Avocado and Cucumber Tzatziki Salad
This Greek-inspired salad combines the creaminess of avocado with the coolness of cucumber, all tied together with a tangy yogurt sauce. Perfect for hot summer days or as a light and refreshing side dish.
Ingredients:
– 2 ripe avocados, diced
– 2 large cucumbers, peeled and thinly sliced
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– Chopped fresh dill (optional)
Instructions:
1. In a medium bowl, whisk together yogurt, lemon juice, salt, and pepper until smooth.
2. Add diced avocado to the bowl and gently fold to combine.
3. In a separate bowl, combine cucumber slices and chopped fresh dill (if using).
4. To assemble the salad, place the cucumber mixture on top of the avocado-yogurt mixture.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None! This salad is a quick and easy assembly job that’s ready in just a few minutes.
Low Carb Mediterranean Tuna Salad
Elevate your salad game with this refreshing and flavorful tuna salad, infused with the Mediterranean’s finest ingredients. Perfect for a quick and healthy meal or snack!
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/4 cup of chopped red onion
– 1/4 cup of chopped fresh parsley
– 2 cloves of garlic, minced
– 1 tablespoon of freshly squeezed lemon juice
– 1 teaspoon of olive oil
– Salt and pepper to taste
– 1/4 cup of crumbled feta cheese (optional)
Instructions:
1. In a medium-sized bowl, combine the tuna, red onion, parsley, garlic, lemon juice, and olive oil.
2. Mix well until all ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. If using feta cheese, crumble it on top of the salad and serve.
Cooking Time: 5 minutes (prep time only)
Servings: 1-2
Grilled Octopus with Lemon and Olive Oil
Grilled Octopus with Lemon and Olive Oil Recipe
This Mediterranean-inspired dish is a perfect showcase of the tender and flavorful octopus, paired with the brightness of lemon and richness of olive oil. With just a few ingredients and simple grilling technique, you’ll be enjoying this seafood delight in no time.
Ingredients:
– 1 lb octopus, cleaned and cut into bite-sized pieces
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper.
3. Add the octopus pieces to the marinade and toss to coat. Let it sit for at least 30 minutes or up to 2 hours in the refrigerator.
4. Remove the octopus from the marinade, letting any excess liquid drip off.
5. Grill the octopus for 2-3 minutes per side, or until charred and slightly tender.
6. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 10-15 minutes
Roasted Eggplant with Tahini Drizzle
This recipe transforms humble eggplant into a rich and creamy masterpiece, perfect for a quick and easy dinner or as a side dish. The roasted eggplant pairs beautifully with the nutty, tangy flavor of tahini, creating a harmonious balance of textures and tastes.
Ingredients:
– 2 medium eggplants
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon water
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place them on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the eggplant, then sprinkle garlic, salt, and pepper evenly.
4. Roast for 30-40 minutes or until the eggplant is tender and slightly caramelized.
5. In a small bowl, whisk together tahini, lemon juice, and water to create a smooth drizzle.
6. Serve the roasted eggplant with the tahini drizzle spooned over the top.
Cooking Time: 30-40 minutes
Mediterranean Cauliflower Pizza
A creative twist on traditional pizza, this Mediterranean-inspired cauliflower crust pizza combines the flavors of the Mediterranean with a crispy and nutritious base.
Ingredients:
– 1 head of cauliflower
– 1 cup grated Parmesan cheese
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh oregano
– 1/2 cup olive oil
– 1/2 cup breadcrumbs
– 1 tsp garlic powder
– Salt and pepper to taste
– Toppings: Kalamata olives, artichoke hearts, feta cheese, sun-dried tomatoes
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Microwave for 4 minutes, then stir and microwave for an additional 2-3 minutes or until tender.
5. Let cool, then mix with Parmesan cheese, parsley, oregano, garlic powder, salt, and pepper.
6. Shape into a pizza crust on a baking sheet lined with parchment paper.
7. Drizzle with olive oil and sprinkle with breadcrumbs.
8. Top with desired toppings and bake for 15-20 minutes or until the cauliflower is golden brown.
Cooking Time: 25-30 minutes
Herbed Olive Oil Zucchini Chips
Transform zucchinis into crispy, flavorful chips infused with the freshness of herbs and the richness of olive oil.
Ingredients:
– 2 medium-sized zucchinis
– 1/4 cup olive oil
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh basil
– Salt, to taste
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Slice the zucchinis into thin rounds, about 1/8 inch thick.
3. In a bowl, whisk together olive oil, parsley, basil, and salt.
4. Add the zucchini slices to the bowl and toss to coat evenly with the herbed olive oil mixture.
5. Spread the zucchini chips on the prepared baking sheet in a single layer.
6. Bake for 20-25 minutes or until crispy and golden brown.
Cooking Time: 20-25 minutes
Tips: For an extra crispy texture, pat the zucchinis dry with paper towels before baking. Enjoy your delicious Herbed Olive Oil Zucchini Chips!
Low Carb Dolmades with Cauliflower Rice
These bite-sized dolmades are a creative twist on the classic Greek dish, using cauliflower rice instead of traditional rice and reducing carbs significantly. Perfect for a low-carb diet or a healthier snack option.
Ingredients:
– 1 head of cauliflower
– 1 pound ground meat (beef, lamb, or turkey)
– 1 onion, finely chopped
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
– 20-25 grape leaves (fresh or jarred)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and pulse into rice-like pieces.
3. Cook the ground meat, onion, and garlic in a pan until browned, breaking up with a spoon as it cooks.
4. Add paprika, salt, and pepper to taste.
5. Stuff each grape leaf with about 1 tablespoon of the meat mixture and roll tightly.
6. Place the dolmades seam-side down on a baking sheet lined with parchment paper.
7. Bake for 25-30 minutes or until the leaves are crispy.
Cooking Time: 25-30 minutes
Summary
Indulge in the flavors of the Mediterranean with these 18 delicious and healthy recipes, all under 300 calories! From grilled chicken to zucchini noodles, stuffed bell peppers to Mediterranean tuna salad, there’s something for everyone. These low-carb dishes are perfect for those looking for a healthier take on traditional Mediterranean cuisine. With fresh herbs, feta cheese, olives, and more, these recipes will transport your taste buds to the sun-kissed Mediterranean coast.
