The Mediterranean diet is a way of eating that is based on the traditional foods of the countries bordering the Mediterranean Sea. It is characterized by a high intake of vegetables, fruits, whole grains, legumes, nuts, and olive oil, with moderate amounts of fish, poultry, dairy, and red wine. The Mediterranean diet has been shown to have numerous health benefits, including reducing the risk of heart disease, stroke, and certain cancers.
However, while the Mediterranean diet is relatively high in carbohydrates, it is still possible to follow a low-carb version of the diet. By reducing the intake of grains, bread, and other high-carb foods, you can create a diet that is still rich in healthy fats and protein, while being lower in carbohydrates.
These low-carb Mediterranean diet recipes are a great way to enjoy the health benefits of the Mediterranean diet while keeping your carb intake in check. By using fresh vegetables, healthy fats, and lean protein, you can create delicious and satisfying meals that will keep you full and energized throughout the day.
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1. Chicken Gyro Salad
Courtesy of Smitten Kitchen
This salad is a healthier version of the classic Greek gyro. It includes juicy chicken, tomatoes, cucumbers, red onion, and a creamy tzatziki dressing. It’s a great way to get your protein and vegetables in one meal. The recipe uses Greek yogurt instead of sour cream to cut down on calories and fat.
Try this recipe from smittenkitchen.com.
2. Garlic Lemon Salmon with Creamy Dill Sauce in Foil
Courtesy of Beautiful Eats and Things
This recipe is a quick and easy way to get a healthy dose of omega-3 fatty acids from salmon. The salmon is cooked in foil with garlic, lemon, and herbs, and then topped with a creamy dill sauce. It’s a perfect low-carb Mediterranean diet meal for busy weeknights.
Try this recipe from beautifuleatsandthings.com.
3. Tomato Eggplant Zucchini Bake
Courtesy of Well Plated
This vegetable bake is a great way to get your daily dose of vegetables. It includes eggplant, zucchini, tomatoes, and onions, all baked together with a sprinkle of parmesan cheese. This recipe is perfect for meal prep, as it can be served hot or cold.
Try this recipe from wellplated.com.
4. Creamy Avocado Pesto Zucchini Noodles
Courtesy of The Endless Meal
This recipe is a low-carb take on traditional pesto pasta. The noodles are made from zucchini, and the pesto sauce includes avocado and pine nuts. It’s a creamy and satisfying dish that is perfect for lunch or dinner.
Try this recipe from theendlessmeal.com.
5. Baked Feta with Tomatoes and Chickpeas
Courtesy of Smitten Kitchen
This recipe is a simple and flavorful way to enjoy feta cheese. The cheese is baked with tomatoes, chickpeas, and garlic, and then topped with fresh herbs. It’s a great appetizer or snack that is low in carbs and high in protein.
Try this recipe from smittenkitchen.com.
6. Grilled Shrimp Skewers
This recipe is a great way to get your protein in a low-carb meal. The shrimp is marinated in a mixture of garlic, lemon, and herbs, and then grilled to perfection. It’s a perfect dish for summer barbecues or a quick weeknight dinner.
Try this recipe from theendlessmeal.com.
7. Easy Baked Cod with Spring Vegetables
Courtesy of Minimalist Baker
This recipe is a simple and healthy way to enjoy fish. The cod is baked in the oven with fresh spring vegetables, such as asparagus and peas. It’s a perfect low-carb Mediterranean diet meal that is easy to prepare.
Try this recipe from minimalistbaker.com.
8. Kale Salad with Cherry and Grilled Halloumi
Courtesy of Rachel Hartley Nutrition.
This salad is a great way to get your greens in a low-carb meal. It includes kale, cherries, and grilled halloumi cheese, all dressed with a tangy vinaigrette. It’s a perfect lunch or dinner for those who want a healthy and flavorful meal.
Try this recipe from rachaelhartleynutrition.com.
9. Crispy Baked Chicken Thighs Mediterranean-Inspired
Courtesy of Minimalist Baker
This recipe is a low-carb take on traditional fried chicken. The chicken thighs are coated in a mixture of spices and almond flour and then baked in the oven until crispy. It’s a perfect meal for those who want a healthy and flavorful dish.
Try this recipe from minimalistbaker.com.
10. Zucchini Fritters in Tomato Sauce
Courtesy of Rachel Hartley Nutrition
This recipe is a great way to eat your vegetables in a fun and tasty way. The zucchini fritters are crispy and flavorful, and the tomato sauce adds a touch of sweetness and acidity. It’s a perfect low-carb meal for those who want to indulge in something delicious.
Try this recipe from rachaelhartleynutrition.com.
11. Greek Lamb Meatball Gyros
Courtesy of The Healthy Epicurean
This recipe is a low-carb version of the classic Greek gyro. The meatballs are made from lamb and spices and then served in a lettuce wrap with tzatziki sauce and vegetables. It’s a perfect meal for those who want to enjoy the flavors of Greece in a low-carb way.
Try this recipe from thehealthyepicurean.com.
Read next:8 No-Cook Mediterranean Diet Dinners for Easier Weeknight Meals
