10 Low Carb Mediterranean Diet Recipes to Try Today
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The Mediterranean diet is renowned for its delicious flavors and numerous health benefits, making it a popular choice for those looking to improve their eating habits. However, for individuals watching their carbohydrate intake, finding suitable recipes can sometimes feel like a challenge.
In this blog post, we’ll explore 10 low-carb Mediterranean diet recipes that are not only easy to prepare but also bursting with vibrant ingredients and mouthwatering tastes.
Whether you're a seasoned chef or a kitchen novice, these dishes will inspire you to embrace the Mediterranean way of eating while keeping your carb count in check.
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The Difference Between the Keto Diet and a Low Carb Diet
When it comes to dietary choices, the terms "keto" and "low carb" are often used interchangeably, but they refer to different approaches with distinct guidelines and goals. Understanding these differences can help you choose the right diet for your lifestyle and health needs.
What is the Keto Diet?
The ketogenic diet, commonly known as keto, is characterized by a very low carbohydrate intake—typically less than 50 grams of carbs per day. This drastic reduction forces the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. The primary goal of this diet is to improve certain health markers by drastically cutting carb intake while increasing fat consumption. The macronutrient ratio for a standard keto diet usually consists of about 70-75% fat, 20-25% protein, and only 5-10% carbohydrates.
What is a Low Carb Diet?
In contrast, a low-carb diet allows for a more moderate intake of carbohydrates, generally ranging from 100 to 150 grams per day. This approach offers flexibility while still promoting positive health outcomes. Unlike keto, which emphasizes extreme carbohydrate restriction, a low-carb diet allows you to enjoy a wider variety of foods without the need to enter ketosis. This means you can still consume healthy carbs such as fruits, vegetables, whole grains, and legumes in moderation.
Key Differences
Carbohydrate Intake: The most apparent difference is in carbohydrate consumption. Keto restricts carbs to under 50 grams daily, while low carb diets allow for between 100-150 grams.
Metabolic State: Keto aims to induce ketosis—a state where fat becomes the primary energy source—while low-carb diets do not necessitate this metabolic shift.
Flexibility: A low-carb diet offers more flexibility in food choices compared to keto's strict guidelines. You can incorporate various healthy carbohydrates that fit within your daily allowance without feeling deprived.
Sustainability: Many find a low-carb diet easier to maintain long-term compared to the more rigid keto plan. You can enjoy your favorite foods while still keeping your carbohydrate intake in check.
Health Benefits: Both diets can lead to weight loss and improved health markers; however, individuals may experience different results based on their unique metabolism and adherence levels.
Choosing between a keto diet and a low-carb diet largely depends on your personal goals, lifestyle preferences, and how your body responds to different macronutrient ratios. If you’re looking for quick results and don’t mind strict rules around food choices, keto might be suitable for you. However, if you prefer more flexibility while still aiming for positive health outcomes, a low-carb approach could be ideal. Always consider consulting with a healthcare professional or nutritionist before making significant changes to your diet to ensure it aligns with your individual needs and goals.
How to Choose Healthy Carbs
The types of carbohydrates you eat matter as not all carbohydrates are created equal.
Healthy carbohydrates come from real, whole foods.
These foods include:
fresh fruits
fresh vegetables
beans, legumes, and lentils
brown rice
quinoa
sweet potatoes
red potatoes (cooked and cooled)
nuts, especially pistachios, macadamia nuts, hazelnuts, and cashews
seeds, including pumpkin seeds, sunflower seeds, and chia seeds
Healthy carbohydrate foods also include fiber, natural sugars that support energy, and are low on the glycemic index, meaning they will not spike your blood sugar.
For a deeper dive into the glycemic index, check out my post 4 Tricks to Manage Sugar Cravings.
Unhealthy carbs include:
white bread
white pasta
white rice
white crackers
white tortillas
breakfast cereals
fruit juice
soda
french fries
“Junk food” - potato chips, cakes, cookies, pastries, candy, ice cream, frozen yogurt
When Low Carb Meets Mediterranean Diet
The Mediterranean Diet is a diet that focuses on eating lots of healthy fats, whole grains, fruits and vegetables, nuts, seeds, and beans. It became popular in the 1950s when it was discovered that people living in the Mediterranean region had a drastically lower rate of heart disease. Many studies have been done on this diet since that time that has shown the Mediterranean diet provides many health benefits.
The Mediterranean Diet focuses on:
healthy fats rich in Omega-3s
eating fish at least twice a week
preparing meals with lots of vegetables served with whole grains and high-quality protein
enjoying lots of fresh fruit
Health benefits of the Mediterranean diet include:
lowers the risk of developing high cholesterol, diabetes, high blood pressure, heart disease, and stroke
supports longevity
improves brain health and decreases the risk of developing dementia
By combining a low-carb and Mediterranean diet, you enjoy all the health benefits that come with following a whole-foods Mediterranean diet in addition to the low-carb benefits of increased satiety, better blood sugar control, and improved energy levels.
How You Can Drastically Improve Your Health By Following a Low-Carb Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a lower-carb Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a low-carb Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
10 Low Carb Mediterranean Diet Recipes to Try Today
Low-Carb Egg Muffins
Ingredients:
6 large eggs
½ cup diced ham
½ cup shredded cheese (cheddar or feta works well)
½ cup diced bell peppers (any color)
¼ cup finely chopped red onion
¼ cup sliced green onions
Salt and pepper to taste
Olive oil spray or muffin liners
Directions:
Preheat the Oven: Preheat your oven to 350°F (175°C).
Prepare the Muffin Tin: Lightly grease a muffin tin with olive oil spray, or line with muffin liners for easy removal.
Mix the Ingredients: In a large mixing bowl, crack the eggs and whisk them until well beaten. Add the diced ham, shredded cheese, bell peppers, red onion, and green onions to the bowl. Season with salt and pepper to taste. Stir until all ingredients are evenly combined.
Fill the Muffin Tin: Pour the egg mixture into each muffin cup, filling them about 3/4 full to allow room for rising.
Bake: Place the muffin tin in the preheated oven and bake for about 20-25 minutes, or until the egg muffins are set in the center and lightly golden on top.
Cool and Serve: Remove from the oven and let cool for a few minutes before carefully removing the muffins from the tin. Serve warm or allow to cool completely before storing.
Notes:
Store any leftovers in an airtight container in the refrigerator for up to 4 days. These muffins can also be frozen for longer storage; simply reheat them in the microwave when ready to enjoy!
Low-Carb Mediterranean Meatball Bowls
Ingredients for the Meatballs:
1 lb. ground turkey
½ cup almond flour
¼ cup grated Parmesan cheese
1 large egg
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
Ingredients for the Salad:
1 cucumber, diced
1 cup cherry tomatoes, halved
2 cups purple cabbage, shredded
Fresh mint leaves for garnish
For Serving:
Hummus (store-bought or homemade)
Cauliflower rice (steamed or sautéed)
Directions:
Prepare the Meatballs: Preheat your oven to 400°F (200°C). In a large bowl, combine the ground meat, almond flour, Parmesan cheese, egg, minced garlic, oregano, basil, salt, and pepper. Mix until well combined. Form the mixture into small meatballs (about the size of a golf ball) and place them on a baking sheet lined with parchment paper.
Bake the Meatballs: Bake in the preheated oven for about 20-25 minutes or until cooked through and browned on the outside.
Prepare the Salad: While the meatballs are baking, prepare the salad by combining diced cucumber, halved cherry tomatoes, and shredded purple cabbage in a large bowl. Toss gently to mix.
Serve: Once the meatballs are done, remove them from the oven and let them cool slightly. To serve or meal prep, place a generous scoop of cauliflower rice on each plate. Top with a few meatballs and add a side of the fresh salad. Add a dollop of hummus on the side and garnish with fresh mint leaves.
Creamy Tuscan Chicken
Ingredients:
4 boneless, skinless chicken breasts
Salt and pepper to taste
2 Tablespoons olive oil
3 cloves garlic, minced
1 cup sun-dried tomatoes, chopped
1 cup heavy cream
1 cup chicken broth
1 teaspoon Italian seasoning
2 cups fresh spinach
1 cup grated Parmesan cheese
Fresh basil for garnish (optional)
Directions:
Prepare the Chicken: Season both sides of the chicken breasts with salt and pepper.
Cook the Chicken: In a large skillet, heat the olive oil over medium-high heat. Add the chicken breasts and cook for about 6-7 minutes on each side or until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
Sauté Garlic and Tomatoes: In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant. Then add the sun-dried tomatoes and cook for another minute.
Make the Creamy Sauce: Pour in the heavy cream and chicken broth. Stir in the Italian seasoning and bring to a simmer. Allow it to cook for about 3-4 minutes until slightly thickened.
Add Spinach and Cheese: Stir in the fresh spinach and grated Parmesan cheese until melted and well combined.
Combine Chicken with Sauce: Return the cooked chicken to the skillet, spooning some of the sauce over each piece. Let it simmer for an additional 2-3 minutes to heat through.
Serve: Garnish with fresh basil if desired, and serve hot over cauliflower rice for a complete low-carb meal.
Pan-Seared Scallops in Garlic & White Wine Stock
Ingredients:
1 pound large sea scallops, patted dry
Salt and pepper, to taste
2 Tablespoons olive oil
4 cloves garlic, minced
1/2 cup dry white wine (like Sauvignon Blanc)
1 cup seafood or chicken stock
2 Tablespoons unsalted butter
Fresh parsley, chopped (for garnish)
Lemon wedges (for serving)
Directions:
Prepare the Scallops: Season the scallops generously with salt and pepper on both sides.
Heat the Oil: In a large skillet, heat the olive oil over medium-high heat until shimmering.
Sear the Scallops: Carefully place the scallops in the skillet, making sure not to overcrowd them. Sear for about 2-3 minutes without moving them until a golden crust forms. Flip and cook for an additional 2 minutes until just cooked through. Remove scallops from the skillet and set aside on a plate.
Make the Sauce: In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant. Be careful not to burn it.
Deglaze with Wine: Pour in the white wine and scrape up any browned bits from the bottom of the pan. Let it simmer for about 2 minutes to reduce slightly.
Add Stock: Stir in the seafood or chicken stock and bring to a simmer. Allow it to reduce by half, which should take about 5 minutes.
Finish with Butter: Remove the skillet from heat and stir in the butter until melted and combined into a silky sauce.
Combine Scallops and Sauce: Return the seared scallops to the skillet, gently coating them in the sauce.
Serve: Plate the scallops, drizzle with extra sauce from the skillet, garnish with chopped parsley, and serve with lemon wedges on the side.
Traditional Middle Eastern Shakshuka
Servings: 6
Ingredients:
1 yellow onion, diced
1 red bell pepper, diced
1 cup mushrooms, diced (optional)
2 teaspoons minced garlic (about 4 cloves)
2 (14.5 oz) cans diced tomatoes, one can drained of liquid
2 teaspoons paprika
1 teaspoons cumin
½ teaspoons. chili powder
¼ teaspoons Himalayan pink salt
¼ teaspoons ground black pepper
6 eggs
1 bunch of fresh cilantro, chopped (about ½ - ¾ cup)
Directions:
Add the olive oil or ghee to a frying pan with the diced onion, bell pepper, mushrooms and garlic. Cook on medium heat until the vegetables are soft.
Add the diced tomatoes (with the juice of one can) to the pan and combine.
Add the paprika, cumin, chili powder, salt and pepper, then allow the dish to come to a simmer.
Using a spoon, make 6 small wells in the dish and crack an egg into each well.
Cover the pan with a lid and allow to cook for 6-8 minutes. If you want the yolks to be runny, remove the lid after 6 minutes. If you want the yolks to be more formed, allow the eggs to cook for closer to 8 minutes.
Top with the fresh cilantro (and feta cheese if your diet allows), then serve.
Nutrition:
Calories: 184 | Total Fat: 12 g | Total Carb: 11 g | Protein: 9 g | Fiber: 3 g | Sugar: 6 g
Stuffed Hasselback Chicken with Spinach & Ricotta Cheese
Ingredients:
4 boneless, skinless chicken breasts
1 cup ricotta cheese
1 cup fresh spinach, chopped
½ cup grated Parmesan cheese
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon salt
½ teaspoon black pepper
1 Tablespoon olive oil
Fresh basil leaves for garnish (optional)
Directions:
Preheat the Oven: Preheat your oven to 375°F (190°C).
Prepare the Filling: In a bowl, combine the ricotta cheese, chopped spinach, grated Parmesan cheese, minced garlic, oregano, salt, and pepper. Mix until well combined.
Prepare the Chicken: Place each chicken breast on a cutting board. Using a sharp knife, make deep cuts into the chicken breast at about 1-inch intervals without cutting all the way through. This creates pockets for stuffing.
Stuff the Chicken: Carefully spoon the ricotta and spinach mixture into each pocket of the chicken breasts. Use as much filling as you can fit without it spilling out.
Season and Drizzle: Once stuffed, drizzle olive oil over each chicken breast and sprinkle with additional salt and pepper for seasoning.
Bake: Place the stuffed chicken breasts in a baking dish and cover with aluminum foil to retain moisture. Bake in the preheated oven for about 25 minutes. After that, remove the foil and bake for an additional 10 minutes or until the chicken is cooked through and golden on top.
Serve: Remove from the oven and let it rest for a few minutes before slicing. Garnish with fresh basil leaves if desired.
Skillet Pork Chops with Gorgonzola, Pear, and Red Onion
Ingredients:
4 bone-in pork chops (about 1 inch thick)
Salt and pepper, to taste
2 Tablespoons olive oil
1 medium red onion, thinly sliced
2 ripe pears, cored and sliced (preferably Bosc or Anjou)
1 cup crumbled Gorgonzola cheese
Fresh rosemary sprigs, for garnish
Directions:
Prepare the Pork Chops: Season both sides of the pork chops generously with salt and pepper.
Heat the Skillet: In a large skillet over medium-high heat, add the olive oil. Once hot, add the pork chops and sear for about 4-5 minutes on each side until they are golden brown and cooked through (internal temperature should reach 145°F). Remove the chops from the skillet and set aside.
Sauté Onions and Pears: In the same skillet, add the sliced red onion. Sauté for about 3 minutes until they begin to soften. Add the pear slices and cook for an additional 3-4 minutes until both the onions and pears are tender and caramelized.
Combine Ingredients: Return the pork chops to the skillet with the onions and pears. Sprinkle the crumbled Gorgonzola cheese over the top of each chop. Cover the skillet with a lid for about 2 minutes to allow the cheese to melt slightly.
Serve: Transfer the pork chops to serving plates, spooning some of the onion and pear mixture over each chop. Garnish with fresh rosemary sprigs.
Enjoy: Serve immediately while warm, pairing it with a side of roasted vegetables or a light salad for a complete meal.
Homemade Spiced Nuts
Servings: 12
Ingredients:
3 cups total of assorted raw nuts. Options include almonds, pecans, walnuts, cashews, Brazil nuts, etc.
1½ Tablespoon olive oil
½ teaspoon coarse pink Himalayan salt
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon dried garlic
¼ teaspoon cayenne
⅛ teaspoon ground black pepper
Directions:
Preheat the oven to 350 degrees F. In a bowl, combine the nuts, olive oil and spices. Mix until evenly coated.
Lay the nuts out onto a baking sheet lined with parchment paper, making sure they are in a single layer.
Bake for 15 minutes, then remove from the oven.
Store in an airtight container once completely cooled.
Nutrition for ¼ cup:
Calories: 175 | Total Fat: 16 g | Total Carb: 7 g | Protein: 5 g
Low-Carb Zucchini & Tomato Tart
Ingredients:
2 medium zucchinis, thinly sliced
1 cup almond flour
¼ cup grated Parmesan cheese
3 Tablespoons olive oil
1 large egg
1 teaspoon garlic powder
Salt and pepper to taste
1 cup cherry tomatoes, halved
1 Tablespoon fresh basil, chopped
1 Tablespoon fresh thyme, chopped
1 teaspoon dried oregano
¼ cup shredded mozzarella cheese (optional)
Directions:
Prepare the crust: Preheat your oven to 375°F (190°C). In a mixing bowl, combine the almond flour, grated Parmesan cheese, olive oil, egg, garlic powder, salt, and pepper. Mix until a dough forms. Press the dough into the bottom and up the sides of a tart pan or pie dish evenly.
Pre-Bake the Crust: Place the crust in the preheated oven and bake for about 10 minutes or until lightly golden. Remove from oven and let it cool slightly.
Assemble the Tart: Layer the sliced zucchinis evenly over the pre-baked crust. Scatter the halved cherry tomatoes on top of the zucchini. Sprinkle with fresh basil, thyme, oregano, salt, and pepper. If desired, add shredded mozzarella cheese on top for extra flavor.
Bake: Return the assembled tart to the oven and bake for an additional 25-30 minutes or until the zucchini is tender and the top is golden.
Serve: Allow the tart to cool for a few minutes before slicing.
Mediterranean Pizzeria Salad
Ingredients for the Salad:
4 cups of fresh lettuce (romaine or mixed greens)
1 red bell pepper, sliced
1 medium red onion, thinly sliced
2 whole cubanelle peppers
1 cup shaved Parmesan cheese
1 can (15 oz) chickpeas, drained and rinsed
1 cup roasted artichoke hearts, quartered
Ingredients for the Dressing:
¼ cup olive oil
2 Tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 garlic clove, minced
Salt and pepper to taste
Optional: a pinch of dried oregano or Italian seasoning
Directions:
Prepare the salad: In a large salad bowl, combine the fresh lettuce, sliced red bell peppers, sliced red onion, cubanelle peppers, chickpeas, and roasted artichoke hearts. Gently toss the ingredients together to mix.
Make the dressing: In a small bowl or jar with a lid, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined. If desired, add a pinch of dried oregano for extra flavor. Taste the dressing and adjust the seasoning as needed.
Assemble: Drizzle the dressing over the salad just before serving. Toss gently to coat all ingredients evenly. Top with shaved Parmesan cheese.
Serve immediately as a refreshing side dish or add grilled chicken or shrimp for a heartier main course.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my ebook Top 10 Must-Try Mediterranean Diet Recipes by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
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