10+ Mediterranean Keto Diet Recipes for Healthy and Delicious Meals

The Mediterranean keto diet combines the vibrant flavors of Mediterranean cuisine with the factors of a low-carb lifestyle. This diet offers a delicious way to enjoy healthy meals while supporting your wellness goals. It emphasizes fresh ingredients, healthy fats, and lean proteins, allowing you to feel satisfied without sacrificing taste.

With a variety of recipes to explore, you can discover new favorites that fit this satisfying diet. These dishes not only nourish your body but also bring joy to your dining experience. Enjoy the culinary journey that this flavorful approach to eating provides.

1) Creamy Tuscan Garlic Chicken

Creamy Tuscan Garlic Chicken is a delicious dish that fits perfectly into a Mediterranean keto diet. This recipe features tender chicken cooked in a rich sauce made with sun-dried tomatoes and garlic.

You can prepare this meal in one pan, making cleanup easy. It’s a great option for a quick weeknight dinner, ready in about 30 minutes.

Ingredients

• 2 tablespoons olive oil
• 2 1/4 pounds boneless, skinless chicken breasts (thin cut)
• 3 garlic cloves, minced
• 1/2 teaspoon Italian seasoning
• 1 cup heavy cream
• 1/2 cup sun-dried tomatoes, chopped
• 1/2 cup spinach
• Salt and pepper to taste
• Parmesan cheese (optional)

Cooking Instructions

1. Heat olive oil in a pan over medium heat.
2. Add chicken breasts and cook for about 7-8 minutes on each side until golden.
3. Remove chicken and set aside.
4. In the same pan, sauté garlic for 1 minute.
5. Stir in Italian seasoning, sun-dried tomatoes, and spinach.
6. Add heavy cream, and mix well.
7. Return chicken to the pan and simmer for 5 minutes.
8. Season with salt and pepper, then serve warm.

2) Low-carb Lasagna Stuffed Spaghetti Squash

Low-carb lasagna stuffed spaghetti squash is a tasty and healthy dish. It’s a great way to enjoy classic lasagna flavors without the carbs.

To start, you’ll cut a spaghetti squash in half and scoop out the seeds. Bake it in the oven at 400°F (200°C) for about 30-40 minutes until it’s tender.

Next, cook some Italian sausage in a pan. Mix it with ricotta cheese and a low-carb pasta sauce. Once the squash is done, fill each half with the meat and cheese mixture. Top it with Parmesan cheese and bake again until bubbly.

This dish is satisfying and full of flavor without all the carbs.

Ingredients:

• 1 spaghetti squash
• 1 lb Italian sausage
• 1 cup ricotta cheese
• 1 cup low-carb pasta sauce
• ½ cup Parmesan cheese

Cooking Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half and scoop out the seeds.
3. Place squash cut-side down on a baking sheet. Bake for 30-40 minutes.
4. In a pan, cook the Italian sausage until browned.
5. Mix sausage with ricotta and low-carb pasta sauce.
6. Fill squash halves with the mixture and top with Parmesan.
7. Bake for an additional 15-20 minutes until heated through.

3) Grilled Swordfish with Lemon Herb Sauce

Grilled swordfish is a tasty and healthy choice for your Mediterranean keto diet. The lemon herb sauce adds a bright flavor that complements the fish perfectly.

To make this dish, start by marinating the swordfish in a mix of olive oil, lemon juice, and herbs like rosemary and thyme. Let it sit for about 30 minutes to absorb the flavors.

Preheat your grill to medium-high heat, around 375°F (190°C). Place the swordfish on the grill and cook for about 4-5 minutes per side. You’ll know it’s done when it’s opaque and flakes easily with a fork.

After grilling, drizzle the lemon herb sauce over the fish for an extra burst of flavor.

Ingredients

• 2 swordfish steaks
• 2 tablespoons olive oil
• 1 lemon (juiced)
• 1 teaspoon fresh rosemary (chopped)
• 1 teaspoon fresh thyme (chopped)
• Salt and pepper to taste

Cooking Instructions

1. Mix olive oil, lemon juice, rosemary, thyme, salt, and pepper in a bowl.
2. Marinate swordfish for 30 minutes in the refrigerator.
3. Preheat grill to 375°F (190°C).
4. Grill swordfish for 4-5 minutes on each side.
5. Serve with the lemon herb sauce on top.

4) Keto Mediterranean Shrimp Salad

This Keto Mediterranean Shrimp Salad is a fresh and tasty option for your meal prep. It combines juicy shrimp with colorful vegetables to create a satisfying dish. The salad is low in carbs and packed with flavor.

Start with cooked shrimp, and add diced avocados, cherry tomatoes, and olives. These ingredients bring a burst of freshness and healthy fats to your plate. For added flavor, sprinkle feta cheese on top.

Drizzle with a tangy dressing made of olive oil, lemon juice, salt, and pepper. This completes the dish and enhances the Mediterranean taste. Serve it chilled for a refreshing meal.

Ingredients

• 1 pound of cooked shrimp
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup olives, pitted and sliced
• 1/2 cup feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, combine shrimp, avocado, cherry tomatoes, and olives.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently.
4. Sprinkle feta cheese on top before serving. Enjoy!

5) Greek Power Bowls with Tzatziki

Greek Power Bowls are a delicious and healthy choice for your Mediterranean keto diet. They are filled with protein and fresh ingredients, making them satisfying and nutritious. Tzatziki sauce adds a creamy touch and enhances the flavors.

To make these bowls, you can mix Greek chicken or turkey meatballs with quinoa for added texture. Fresh veggies like cucumbers and tomatoes bring a burst of color and freshness.

Ingredients

• 1 lb (450 g) ground chicken or turkey
• 1 cup cooked quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup tzatziki sauce
• Olive oil, salt, and pepper to taste

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Shape the ground meat into meatballs and place them on a baking sheet.
3. Bake for 20 minutes or until cooked through.
4. Assemble the bowls with quinoa, meatballs, cucumbers, and tomatoes.
5. Drizzle with tzatziki sauce before serving.

6) Grilled Salmon with Sweet Peppers

Grilled Salmon with Sweet Peppers is a delightful dish that’s easy to make and packed with flavor. This recipe combines the rich taste of salmon with colorful sweet peppers for a healthy meal.

To start, gather your ingredients. You’ll need fresh salmon fillets, bell peppers, onions, olive oil, and seasonings like salt and pepper.

Preheat your grill to medium-high heat, around 375°F (190°C). Place the salmon skin-side up on the grill along with sliced peppers and onions. Grill for about 3 to 4 minutes until the salmon is browned and the vegetables are tender.

This dish is perfect for a quick weeknight dinner or a weekend gathering. Enjoy your delicious grilled salmon with a side salad or your favorite grain!

Ingredients

• Salmon fillets
• Bell peppers
• Onions
• Olive oil
• Salt and pepper

Cooking Instructions

1. Preheat the grill to 375°F (190°C).
2. Slice the bell peppers and onions.
3. Brush the salmon and vegetables with olive oil.
4. Place salmon and veggies on the grill.
5. Grill for 3 to 4 minutes.

7) One-Pot Garlicky Shrimp & Broccoli

This dish is a quick and healthy option for your Mediterranean keto meal plan. The combination of shrimp and broccoli is not only delicious but also packed with nutrients.

You can prepare this meal in one pot, which makes cleanup easy. It’s perfect for busy nights when you want something tasty without the hassle.

Serve this shrimp over zucchini noodles or cauliflower rice for a satisfying meal. The garlic adds a wonderful flavor that you will love.

Ingredients

• 1 lb shrimp, raw
• 4 cups broccoli florets
• 6 medium cloves garlic, minced
• 2 tablespoons olive oil
• 1/2 cup red bell pepper, diced
• 2 teaspoons lemon juice
• Salt and pepper to taste

Cooking Instructions

1. Heat the olive oil in a large pot over medium heat (about 350°F or 175°C).
2. Add the garlic and cook until it starts to brown.
3. Add the broccoli and red bell pepper, cooking for a few minutes until tender.
4. Stir in the shrimp and cook until pink.
5. Finish with lemon juice, salt, and pepper. Enjoy!

8) Baked Feta with Cherry Tomatoes

Baked feta with cherry tomatoes is a simple and delicious dish. This recipe highlights the creamy texture of feta cheese combined with the sweetness of cherry tomatoes. It’s perfect as a side or a light meal.

To make it, you will need fresh cherry tomatoes, a block of feta cheese, olive oil, salt, and pepper. You can also add dried herbs for extra flavor.

Ingredients

• 200 g cherry tomatoes
• 100 g feta cheese
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/2 tsp pepper
• Optional: dried herbs (like oregano or basil)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a baking dish, combine cherry tomatoes and drizzle with olive oil.
3. Place the feta cheese in the center.
4. Sprinkle salt, pepper, and herbs over everything.
5. Bake for about 25 minutes, until the tomatoes are soft and the feta is warm.
6. Serve with your favorite low-carb bread or zucchini noodles. Enjoy!

9) Zucchini Noodles with Pesto and Chicken

Zucchini noodles, or zoodles, are a great low-carb alternative to pasta. They pair wonderfully with pesto and grilled chicken. This dish is tasty and easy to make.

Start by spiralizing fresh zucchini into noodles. Heat a pan and add a little olive oil. Cook the zoodles for about 3-5 minutes until tender.

In another pan, grill your chicken breast until cooked through. Slice it into strips. Mix the grilled chicken with the zucchini noodles and toss in your favorite pesto sauce for flavor.

Add some cherry tomatoes for a fresh touch and enjoy your healthy meal!

Ingredients

• 3 medium zucchini
• 1 cooked chicken breast
• 1 cup pesto sauce
• 1 cup cherry tomatoes, halved
• Olive oil

Cooking Instructions

1. Spiralize the zucchini into noodles.
2. Heat olive oil in a pan. Cook zoodles for 3-5 minutes.
3. Grill the chicken breast until it’s fully cooked.
4. Slice the chicken into strips.
5. Combine zoodles, chicken, pesto, and cherry tomatoes in a bowl. Mix well.

10) Eggplant Parmesan Casserole

Eggplant Parmesan Casserole is a delicious dish that fits perfectly in a Mediterranean keto diet. It combines layers of eggplant, rich tomato sauce, and gooey cheese for a satisfying meal.

You can enjoy this recipe without worrying about carbs, thanks to its low-carb ingredients. The crispy crust is gluten-free, making it friendly for various dietary needs.

This recipe is easy to prepare. Just slice the eggplant, layer it with sauce and cheese, and bake until bubbly.

Ingredients

• 2 medium eggplants
• 2 cups marinara sauce
• 2 cups shredded mozzarella cheese
• 1 cup grated Parmesan cheese
• Olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Slice the eggplants and salt them to remove excess moisture.
3. Rinse and dry the eggplants.
4. In a baking dish, layer eggplant, marinara sauce, and cheese.
5. Repeat layers and top with remaining cheese.
6. Drizzle with olive oil.
7. Then bake for 30-35 minutes until the cheese is bubbly.