60+ Low-carb Mediterranean diet recipes

By Erika McKellar

Health benefits
Foods
Meal prep
Breakfast
Lunch
Dinner
Snacks and sides
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.

Low-carb Mediterranean meal prep guide

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.
Wash and chop your veggies. Prepare your vegetables in advance. Just one hour of prepping and chopping can save you hours during the week.
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.
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.
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 veggie low carb plate
See Also
The ULTIMATE Mediterranean Diet Meal Plan 21 Authentic Mediterranean Food Recipes - Mediterranean Living 20 Mediterranean Diet Dinners You'll Want to Make Forever 50 Crave-Worthy Mediterranean Diet Recipes - Food.com
Grilled white fish with zucchini and kale pesto
Grilled zucchini salad with goat cheese, pine nuts, and mint
Italian plate
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
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
Grilled zucchini salad with goat cheese, pine nuts, and mint
Hake fish in green sauce with asparagus
Italian cabbage stir-fry
Italian keto chicken parmesan with cabbage pasta
See Also
Our 60+ BEST Mediterranean Recipes
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
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
Salmon salad with feta cheese and avocado dressing
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
Keto garlic and rosemary focaccia
Keto gremolata oil
Keto Italian vinaigrette
Keto parmesan croutons
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
Keto lemon ice cream
Keto oven-baked Brie cheese
Keto Tiramisu
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)

FAQs

How do you combine low carb and Mediterranean diet? ›

A low carb Mediterranean Diet looks like lots of vegetables, no processed foods, less fruit (except for berries) and less grains. It also means less beans and more fish, chicken, meat and eggs. I wouldn't recommend eating this way for long periods of time.

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Is the Mediterranean diet considered a low carb diet? ›

The Mediterranean diet is a low-carb, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil and fish.

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What is the fastest way to lose weight on the Mediterranean diet? ›

If you want to lose weight following a Mediterranean diet here are my 5 tips that work.

Eat your main meal early in the day. ...
Eat vegetables as a main course cooked in olive oil. ...
You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
Consume the right amount of olive oil. ...
Move.

Jan 17, 2024

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Is the Mediterranean diet too high in carbs? ›

The Greek version of the Mediterranean Diet combines all these factors: moderate carbohydrate levels, plant-based, and moderate fat levels making it highly palatable. So, contrary to what you may think the Mediterranean diet is, it is not a high carbohydrate diet.

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What are the 2 most recognized ingredients in Mediterranean diet? ›

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

What is the Mediterranean hack to lose weight? ›

Fruits and vegetables are also a big part of the Mediterranean diet, eaten at most if not all meals. Fruits and veggies pack in a lot of water and fiber and are low in calories, so you can eat basically as much as you want. Eating more vegetables can prevent weight gain or even lead to loss, research has shown.

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What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

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Do you go into ketosis on Mediterranean diet? ›

To achieve ketosis on the Mediterranean diet, the first and most important step is to reduce your net carbs to around 5% of your total daily calories or less. As an example, this would equate to 25 grams of net carbs or less on a 2,000 calorie diet. But you don't have to count calories, only carbs, to achieve ketosis.

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What bread to eat on a Mediterranean diet? ›

Is sourdough bread allowed on the Mediterranean diet? Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

Can you combine keto and Mediterranean diets? ›

Adjust your protein and fat intake based on your goals.

The keto Mediterranean diet combines standard keto diet macronutrient targets with common Mediterranean foods to provide us with the benefits of ketosis, carb restriction, natural unsaturated fats, and whole foods.