10 Delicious Mediterranean Keto Diet Recipes to Try

The Mediterranean Keto Diet combines the benefits of low-carb eating with the delicious, fresh flavors of Mediterranean cuisine. This collection of recipes will help you enjoy healthy, satisfying meals that keep your body in ketosis while tantalizing your taste buds. From vibrant salads to savory seafood dishes, you’ll find a variety of options that make sticking to your dietary goals enjoyable and delicious!

Mediterranean Cauliflower Rice Bowl

This Mediterranean Cauliflower Rice Bowl is a fresh, vibrant dish that combines the goodness of cauliflower rice with a colorful medley of veggies and tangy feta cheese. It’s a perfect option for those following Mediterranean keto diet recipes, offering a satisfying meal that’s low in carbs but high in flavor.

Easy to prepare, this bowl packs a punch with its combination of textures and tastes. The cauliflower rice serves as a lovely base, while the olives and cherry tomatoes add a burst of briny and sweet flavors. You can whip this up in no time, making it a great choice for a quick lunch or a healthy dinner.

Ingredients

• 1 head cauliflower, grated or riced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup green olives, pitted and halved
• 1/2 cup red cabbage, shredded
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower Rice: In a large skillet, heat olive oil over medium heat. Add the grated cauliflower and season with garlic powder, salt, and pepper. Sauté for about 5-7 minutes until tender.
2. Mix in the Veggies: Remove the skillet from heat and stir in cherry tomatoes, olives, red cabbage, and lemon juice. Mix well to combine all ingredients.
3. Assemble the Bowl: In a serving bowl, layer the cauliflower mixture and top it with crumbled feta cheese and chopped parsley for garnish. Serve warm or at room temperature.

Keto Greek Salad with Avocado

This Keto Greek Salad with Avocado is a refreshing twist on a classic dish. The combination of crunchy veggies, creamy avocado, and tangy feta cheese makes it a delightful meal or side dish. It’s not only vibrant and colorful but also super easy to whip up, making it perfect for busy weeknights or casual gatherings.

The flavors blend beautifully, offering a satisfying mix of textures and tastes. Plus, it fits perfectly into Mediterranean keto diet recipes, ensuring you can enjoy a healthy meal without sacrificing flavor. Let’s dive into the ingredients and how to make this delicious salad!

Ingredients

• 4 cups romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 avocado, diced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup feta cheese, crumbled
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh basil leaves
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine chopped romaine lettuce, cherry tomatoes, cucumber, and avocado.
2. Add in the Kalamata olives, crumbled feta cheese, sliced red onion, and fresh basil leaves.
3. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately and enjoy this delicious Keto Greek Salad!

Eggplant Parmesan with Almond Flour Crust

Eggplant Parmesan with an almond flour crust is a delightful twist on a classic Italian dish. The crispy, nutty crust complements the tender eggplant and rich marinara sauce, creating a comforting yet healthy meal that fits perfectly within Mediterranean keto diet recipes.

This recipe is simple to make, making it a great option for weeknight dinners or meal prep. With just a few ingredients, you can whip up a satisfying dish that everyone will love. Perfectly baked and topped with melted cheese, this Eggplant Parmesan is sure to be a hit!

Ingredients

• 2 large eggplants
• 1 cup almond flour
• 1 cup marinara sauce
• 2 cups mozzarella cheese, shredded
• 1/2 cup Parmesan cheese, grated
• 2 large eggs
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Olive oil spray

Instructions

1. Prepare the Eggplants: Preheat your oven to 375°F (190°C). Slice the eggplants into 1/2-inch thick rounds. Sprinkle salt on both sides of the eggplant slices and let them sit for about 30 minutes to draw out moisture.
2. Make the Coating: In a bowl, whisk the eggs and season with Italian seasoning, salt, and pepper. In another bowl, place the almond flour.
3. Coat the Eggplants: Rinse the eggplant slices and pat them dry. Dip each slice into the egg mixture and then into the almond flour, ensuring they are fully coated.
4. Bake the Eggplants: Arrange the coated eggplant slices on a baking sheet lined with parchment paper. Spray lightly with olive oil and bake for 20-25 minutes until golden and crispy.
5. Assemble the Dish: In a baking dish, spread a layer of marinara sauce, then a layer of baked eggplant, followed by mozzarella and Parmesan cheese. Repeat the layers until all ingredients are used, finishing with cheese.
6. Bake Again: Bake the assembled dish in the oven for another 20-25 minutes, or until the cheese is bubbly and golden. Let it cool slightly before serving.

Stuffed Bell Peppers with Quinoa and Feta

Stuffed bell peppers are a delightful dish that pairs vibrant colors with hearty flavors. This recipe features quinoa and feta cheese, giving it a satisfying taste while keeping it keto-friendly. The combination of fresh herbs and spices elevates the flavor, making each bite a tasty experience.

This dish is simple to prepare and perfect for meal prep or a quick weeknight dinner. You’ll love how the peppers become tender while ensuring the filling stays hearty and flavorful. Plus, it’s a wonderful way to add a variety of vegetables to your meal!

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cup crumbled feta cheese
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook the quinoa in vegetable broth according to package instructions. Set aside once done.
3. In a skillet, sauté the chopped onion and minced garlic until translucent. Add the cooked quinoa, oregano, cumin, salt, and pepper. Mix well.
4. Cut the tops off the bell peppers and remove the seeds. Fill each pepper with the quinoa mixture, pressing it down gently.
5. Place the stuffed peppers in a baking dish. Top each with crumbled feta cheese and drizzle a little olive oil over them.
6. Bake for 25-30 minutes, until the peppers are tender. Garnish with fresh parsley before serving.

Zucchini Noodles with Pesto and Grilled Chicken

This dish is a delightful blend of fresh flavors and textures, making it a perfect choice for anyone following Mediterranean keto diet recipes. Zucchini noodles, or ‘zoodles,’ are a fantastic low-carb alternative to traditional pasta, while the homemade pesto adds a fragrant, herby note. Topped with grilled chicken, this meal is not only satisfying but also easy to whip up.

The combination of tender chicken, vibrant pesto, and fresh vegetables creates a light yet filling dish that bursts with taste. It’s a breeze to prepare, whether you’re cooking for yourself or hosting friends. Plus, it’s adaptable to suit your taste preferences!

Ingredients

• 2 medium zucchinis, spiralized
• 2 chicken breasts
• 1 cup basil leaves
• 1/4 cup pine nuts
• 2 cloves garlic
• 1/2 cup olive oil
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• Cherry tomatoes for garnish

Instructions

1. Prepare the Pesto: In a food processor, combine basil, pine nuts, garlic, and Parmesan. Pulse until chopped. With the processor running, gradually add olive oil until smooth. Season with salt and pepper.
2. Grill the Chicken: Preheat the grill to medium-high heat. Season chicken breasts with salt and pepper. Grill for about 6-7 minutes on each side, or until cooked through. Let rest before slicing.
3. Cook the Zucchini Noodles: In a large skillet, lightly sauté the spiralized zucchini over medium heat for 2-3 minutes until just tender.
4. Assemble the Dish: Toss the zucchini noodles with pesto until well coated. Serve the pesto-zoodles topped with sliced grilled chicken and garnish with halved cherry tomatoes.

Lemon Garlic Shrimp Skewers

Lemon Garlic Shrimp Skewers are a delightful dish that combines the freshness of shrimp with zesty lemon and aromatic garlic. This recipe is not only bursting with flavor but is also simple to prepare, making it perfect for weeknight dinners or casual gatherings.

The shrimp are marinated in a mix of lemon juice, garlic, and herbs, giving them a bright and refreshing taste. Grilled to perfection, these skewers make a fantastic low-carb option that fits perfectly into Mediterranean keto diet recipes. Serve them with a side salad or over cauliflower rice for a complete meal!

Ingredients

• 1 pound large shrimp, peeled and deveined
• 1/4 cup olive oil
• 3 cloves garlic, minced
• Juice of 1 lemon
• Zest of 1 lemon
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• Skewers (wooden or metal)

Instructions

1. Marinate the Shrimp: In a large bowl, combine olive oil, minced garlic, lemon juice, lemon zest, parsley, salt, and pepper. Add the shrimp and toss to coat. Let marinate for at least 30 minutes.
2. Prepare the Skewers: If using wooden skewers, soak them in water for about 30 minutes to prevent burning. Thread the marinated shrimp onto the skewers, about 4-5 shrimp per skewer.
3. Grill the Skewers: Preheat your grill to medium-high heat. Grill the shrimp skewers for about 2-3 minutes on each side, or until they turn pink and opaque.
4. Serve: Remove from the grill and serve immediately with lemon wedges and extra parsley if desired.

Grilled Lamb Chops with Rosemary

Grilled lamb chops with rosemary are a delightful addition to any meal, especially for those following Mediterranean keto diet recipes. These chops are tender, juicy, and packed with flavor, thanks to the aromatic rosemary and simple seasoning. The process is straightforward, making it perfect for both seasoned cooks and beginners alike.

The savory taste of the lamb, enhanced by the fresh rosemary, creates a mouthwatering dish that can impress your family and friends. Pair these delicious chops with some grilled vegetables for a complete meal that’s low in carbs but high in satisfaction.

Ingredients

• 4 lamb chops
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste
• 1 lemon, juiced
• 1 cup mixed vegetables (zucchini, bell peppers, and carrots)

Instructions

1. Marinate the Lamb: In a bowl, combine olive oil, minced garlic, chopped rosemary, salt, pepper, and lemon juice. Add lamb chops and let them marinate for at least 30 minutes.
2. Prepare the Grill: Preheat your grill to medium-high heat. Make sure the grates are clean and oiled to prevent sticking.
3. Grill the Lamb: Place the marinated lamb chops on the grill. Cook for about 4-5 minutes on each side for medium-rare, or until your desired doneness.
4. Grill the Vegetables: While the lamb is cooking, toss the mixed vegetables in olive oil, salt, and pepper. Add them to the grill and cook for about 5-7 minutes until tender and slightly charred.
5. Serve: Remove lamb chops and vegetables from the grill. Let the lamb rest for a couple of minutes before serving. Enjoy your grilled lamb chops with the vegetables!

Spaghetti Squash with Mediterranean Meatballs

This Spaghetti Squash with Mediterranean Meatballs is a delightful twist on traditional pasta dishes. The spaghetti squash serves as a low-carb substitute, providing a slightly sweet and nutty flavor that beautifully complements the savory meatballs. It’s a fantastic option for anyone looking to enjoy Mediterranean keto diet recipes without sacrificing taste or satisfaction.

Making this dish is simple and straightforward. Roast the spaghetti squash until tender, while you prepare the juicy meatballs spiced with herbs and spices typical of Mediterranean cuisine. The result is not just delicious but also a nutritious meal that everyone will enjoy!

Ingredients

• 1 medium spaghetti squash
• 1 pound ground beef (or turkey)
• 1/2 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 cups marinara sauce (sugar-free)
• Olive oil, for drizzling

Instructions

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 30-40 minutes until tender.
2. While the squash is roasting, prepare the meatballs. In a large bowl, combine ground beef, Parmesan cheese, parsley, egg, garlic, oregano, salt, and pepper. Mix until well combined.
3. Form the mixture into meatballs, about 1 inch in diameter. Place them on a lined baking sheet.
4. Bake the meatballs in the oven for about 20-25 minutes or until cooked through. Heat the marinara sauce in a pan over medium heat.
5. Once the spaghetti squash is done, use a fork to scrape the flesh into strands. Serve the squash topped with meatballs and marinara sauce.

Tzatziki Sauce with Fresh Cucumbers

Tzatziki sauce is a refreshing and creamy dip that brings a burst of flavor to any meal. With its combination of cool cucumbers, tangy yogurt, and a hint of garlic, it’s perfect for enhancing grilled meats or enjoying with warm pita bread. This sauce is not only simple to whip up but also fits perfectly into meditterean keto diet recipes, making it a delightful addition for those watching their carbs.

The taste is a fantastic blend of creamy and crunchy, with a mild spice from the garlic and the coolness of fresh mint or dill, depending on your preference. Whether you’re hosting a gathering or just looking for a quick snack, tzatziki sauce is sure to impress. Plus, it can be made in just a few minutes!

Ingredients

• 1 cup Greek yogurt
• 1 medium cucumber, grated and drained
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh mint or dill, chopped (optional)
• Salt and pepper to taste

Instructions

1. Prepare the Cucumber: Grate the cucumber and place it in a clean kitchen towel. Squeeze out excess moisture to avoid a watery dip.
2. Mix Ingredients: In a bowl, combine Greek yogurt, drained cucumber, minced garlic, olive oil, lemon juice, and fresh herbs if using. Stir well to combine.
3. Season: Add salt and pepper to taste. Mix again to incorporate.
4. Chill: Cover the bowl and refrigerate for at least 30 minutes to let the flavors meld together.
5. Serve: Enjoy your tzatziki sauce with grilled meats, veggies, or as a dip with pita bread!

Olive Tapenade with Keto Crackers

Olive tapenade is a delightful spread that bursts with rich, savory flavors, making it an excellent addition to any Mediterranean keto diet recipe collection. This simple yet elegant dish combines olives, capers, and aromatic herbs, creating a perfect dip or topping for your favorite keto-friendly crackers.

Making olive tapenade is quick and easy, perfect for those busy days when you want a tasty snack without a hassle. Pair it with crispy keto crackers for a satisfying appetizer that everyone will love!

Ingredients

• 1 cup pitted olives (green or black)
• 2 tablespoons capers
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Combine Ingredients: In a food processor, add the olives, capers, garlic, lemon juice, olive oil, and oregano.
2. Blend: Pulse until the mixture is coarsely chopped. Scrape down the sides and blend again until you reach your desired consistency.
3. Season: Taste the tapenade and add salt and pepper as needed.
4. Serve: Transfer to a serving bowl and enjoy with your favorite keto crackers!