60+ Low-carb Mediterranean diet recipes - Diet Doctor (2024)

60+ Low-carb Mediterranean diet recipes - Diet Doctor (1)

By Erika McKellar

  1. Health benefits
  2. Foods
  3. Meal prep
  4. Breakfast
  5. Lunch
  6. Dinner
  7. Snacks and sides
  8. Dessert

With all of its fresh, colorful ingredients, the Mediterranean diet has become a preferred way of eating for many around the world.

When eating the Mediterranean way, you get to discover complex flavors and fill up on healthy fats like olive oil and avocado and rich sources of protein like fish and eggs.

This diet also features fresh vegetables like spinach and zucchini, which are rich in plant-based fiber to help you stay fuller for longer.

Not only does the Mediterranean diet represent delicious food, but UNESCO also recognized it as an Intangible Cultural Heritage of Humanity for its emphasis on hospitality, intercultural dialogue, and creativity. Isn’t that heartwarming?

We hope this Mediterranean diet collection will not only help you live healthier but also bring out your inner hospitality. So read on and remember: Mangia bene, ridi spesso, ama molto, or “Eat well, laugh often, and love much.”

Health benefits of a low-carb Mediterranean diet

Research shows the Mediterranean diet can improve your health. Plus, the Mediterranean way of eating paired with a lower-carb diet may be particularly beneficial for people with diabetes.

Whatever your reason for trying a Mediterranean diet, you’re sure to love the rich flavors in the breakfast, lunch, dinner, and snack recipes in this low-carb and keto Mediterranean recipe collection.

Mediterranean low-carb diet foods

  • Fish & seafood: Shellfish, shrimp, squid and fish are staples of the Mediterranean diet. Especially fish rich in healthy omega-3 fatty acids like salmon, tuna, and mackerel
  • Protein: Chicken and eggs are featured proteins in the low-carb version of this diet.
  • Healthy Fats: Olive oil, avocado, nuts, and seeds are satisfying additions to the Mediterranean menu.
  • Vegetables: Nutritious vegetables, particularly leafy greens like spinach and kale, are included in large amounts.
  • Fruits and squash: Although they contain carbohydrates, small portions of fruits and squash provide vitamins and fiber. Some high-fiber, low-carb fruits include tomatoes, pomegranate seeds, and berries. Zucchini is also an excellent lower-carb choice.

60+ Low-carb Mediterranean diet recipes - Diet Doctor (3)

Low-carb Mediterranean meal prep guide

  1. Prepare your breakfast for the week. Bake or cook your egg casserole or frittata before the week begins. Portion it out into individual containers for a quick breakfast on the go.
  2. Wash and chop your veggies. Prepare your vegetables in advance. Just one hour of prepping and chopping can save you hours during the week.
  3. Make the dressings and sauces in advance. Make salad dressings and sauces in advance. This will not only save you time, but you will also get to eat it for days.
  4. Prep your meat. Trim and cut your meat into recipe-ready portion sizes. Also, marinating chicken and beef one day in advance will tenderize the meat and allow the flavors to soak in. Be cautious with marinating fish, as acidic ingredients like lemon juice will start to cook fish and shellfish.
  5. Double your servings. Doubling your recipe servings will allow you to have leftovers for lunch or dinner the next day. Or both!


Mediterranean low-carb breakfast

These Mediterranean low-carb breakfast recipes will perk up your morning and keep you satisfied for hours.

  • Keto breakfast tapas
  • Keto Caprese omelet
  • Keto frittata with fresh spinach
  • Keto goat cheese and mushroom frittata
  • Keto Italian breakfast casserole
  • Keto salami and Brie cheese plate
  • Keto scrambled eggs with halloumi cheese
  • Low carb granola with cardamom and vanilla
  • Low carb vegetarian Mediterranean breakfast plate
  • Quick and easy capicola egg cups
  • Spanish low carb tortilla
  • Tuna stuffed avocado


Mediterranean low-carb lunch

Our Mediterranean low-carb lunch recipes are quick to put together and are full of protein, healthy fats, and fiber-rich vegetables.

  • BBQ shrimp with lemon herb aioli
  • Feta cheese stuffed bell peppers
  • Greek salad
  • Greek tuna salad
  • Grilled eggplant salad with mozzarella
  • Grilled white fish with zucchini and kale pesto

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  • Grilled zucchini salad with goat cheese, pine nuts, and mint
  • Italian plate

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  • Italian turkey plate with fresh mozzarella
  • Keto and dairy-free vegetable pie
  • Keto avocado, bacon and goat cheese salad
  • Keto beef salad with mozzarella and tomato
  • Keto breakfast tapas
  • Keto Caprese omelet
  • Keto carbonara with zoodles
  • Keto chicken and feta cheese plate
  • Keto Italian breakfast casserole
  • Keto Italian chicken with basil and olives
  • Keto Parma ham Mediterranean plate
  • Keto pizza
  • Keto salami and Brie cheese plate
  • Keto salmon with pesto and spinach
  • Keto tuna salad with poached eggs
  • Low carb Spanish tuna pie (empanada gallega)
  • Mediterranean high protein pizza with roasted vegetables and anchovies
  • Ratatouille with baked eggs
  • Salmon salad with feta cheese and avocado dressing

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  • Spanish ratatouille with egg and Serrano ham


Mediterranean low-carb dinner

Turn off the TV, prepare your long dining table, and serve these Mediterranean low-carb dinner dishes family-style. These recipes are sure to fill bellies and warm the heart.

  • Butternut pasta with tomato sauce and garlic mushrooms
  • Chicken and eggplant tajine
  • Chorizo crumb-topped cod with Padrón peppers
  • Feta cheese stuffed bell peppers
  • Grilled pork skewers with ribbon zoodles
  • Grilled veggie low carb plate
  • Grilled white fish with zucchini and kale pesto

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  • Grilled zucchini salad with goat cheese, pine nuts, and mint
  • Hake fish in green sauce with asparagus
  • Italian cabbage stir-fry

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  • Italian keto chicken parmesan with cabbage pasta
  • Italian keto meatballs with mozzarella cheese
  • Keto Caprese chicken
  • Keto chicken Alfredo pasta
  • Keto chicken and feta cheese plate
  • Keto chicken gyro salad with lemon garlic dressing
  • Keto chicken pesto zoodle salad
  • Keto chicken Provençale
  • Keto Fathead pizza
  • Keto fish with oven-baked beets
  • Keto Italian chicken with basil and olives
  • Keto Italian meatloaf with baked tomatoes and pesto mayo
  • Keto lasagna
  • Keto pesto chicken casserole with feta cheese and olives
  • Keto pizza
  • Keto salmon with pesto and spinach
  • Keto zucchini lasagna
  • Lemon lamb skewers with keto radish and daikon salad

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  • Low carb cauliflower lasagna
  • Low carb cauliflower pizza with artichokes
  • Low carb cauliflower pizza with green peppers and olives
  • Low carb chicken parmesan
  • Low carb eggplant gratin
  • Low carb moussaka
  • Low carb mushroom cauliflower risotto
  • Low carb Spanish tuna pie (empanada gallega)
  • Low carb Zoodles Bolognese
  • Mediterranean high protein pizza with roasted vegetables and anchovies
  • Mediterranean tomato stew with calamari

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  • Salmon salad with feta cheese and avocado dressing

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  • Salmon with olive-pistachio tapenade and tomatoes
  • Spanish ratatouille with egg and Serrano ham
  • Stuffed chicken breast with zoodles and tomato sauce
  • Taverna style Greek butterflied sea bass


Mediterranean low-carb snacks, sides, and dressings

Need a little something extra? Check out these low-carb Mediterranean snacks and sides.

  • Caprese snack
  • Eggplant dip
  • Green beans and avocado
  • Grilled eggplant salad with mozzarella
  • Grilled zucchini salad with goat cheese, pine nuts, and mint
  • Italian seasoning
  • Kale salad with goat cheese and pomegranate

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  • Keto garlic and rosemary focaccia
  • Keto gremolata oil
  • Keto Italian vinaigrette
  • Keto parmesan croutons

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  • Keto salami and cheese chips
  • Keto zucchini and walnut salad
  • Low carb eggplant gratin
  • Low carb salad olivieh
  • Mediterranean keto flatbread
  • Prosciutto and manchego cheese grilled salad
  • Sun-dried tomatoes in olive oil
  • Tzatziki
  • White asparagus with egg vinaigrette


Mediterranean low-carb desserts

Room for dessert? A strong espresso enjoyed together with a piece of dark chocolate or a couple of fresh strawberries are the perfect ending to a Mediterranean feast. If you crave something more spectacular we’ve got you covered as well.

  • Dairy- and egg-free low carb chocolate ice cream
  • Dairy-free keto egg custard tarts
  • Grilled peaches
  • Keto lemon bars with shortbread crust

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  • Keto lemon ice cream
  • Keto oven-baked Brie cheese
  • Keto Tiramisu

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  • Keto vanilla ice cream
  • Keto vanilla panna cotta
  • Kristie's lemon cheesecake fluff
  • Lemon-lime poppy seed cheesecakes
  • Low carb chocolate avocado truffles
  • Low carb no bake egg-free flan
  • Low carb trifle
  • Low carb vanilla panna cotta with strawberry rhubarb sauce

On a budgetPeople often think eating low carb and keto is expensive. But it really doesn’t have to be. Check out our money-saving tips and recipes.
Substitution guidelinesHave you come across a tasty-looking recipe only to cringe because you didn’t have all of the ingredients? No worries, we will help you.
No-cookCheck out our recipes for meal ideas that either require minimal cooking (aka, “low-cook”) or no cooking at all.
60+ Low-carb Mediterranean diet recipes - Diet Doctor (2024)
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