30 Low Carb Mediterranean Diet Recipes

What is a Low Carb Mediterranean Diet?

When most people think of the Mediterranean Diet they don’t think low carbohydrates.  After all, a diet high in fruit and vegetables, yogurt, beans, nuts, bread, rice and pasta doesn’t exactly scream keto or even paleo.  A truly authentic Mediterranean diet is higher in carbohydrates and fat and lower in protein.  So why would someone want to take the healthiest diet in the world (Mediterranean) and turn it into a low carb diet?

Low-carb mediterranean diet recipes

Benefits of a Lower Carb, High Fat Mediterranean Diet.

It wasn’t so long ago that the common wisdom was to eat a high carb, low fat diet and that protein was barely even mentioned.  All fat was bad and most carbohydrate foods were good (even some of the processed ones).  Most of this so called wisdom was severely misguided and is one of the main reasons our obesity epidemic.  Now, more and more studies are showing the benefits of eating higher fat, especially in the form of extra virgin olive oil.  Even more recently, low carb, high fat diets have been shown to be beneficial for weight loss, heart disease, type 2 diabetes as well as reduction of blood pressure and triglycerides.  For most people, switching to a regular Mediterranean Diet will help with all of these issues, but for some it may be recommended to also decrease the amount of carbohydrates eaten.  Let’s look at what a modified low carb Mediterranean Diet would look like.

Read more  Does A Cup of Coffee Help or Hurt While Intermittent Fasting

What does a low carb Mediterranean Diet look like?

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.  If you are doing it for weight loss then just do it until you have lost the weight.  You should be able to easily maintain your weight on the authentic Mediterranean Diet.

According to the Mayo Clinic, a typical low carb diet would include 20 to 60 grams of carbohydrates per day.  This super low amount of carbohydrates is hard to maintain over time so I would stick to around 100 grams of carbohydrates per day.

What you will be reducing or cutting out to be on a low carb Mediterranean Diet:

Most sweeteners especially sugar and brown sugar.

Most grains especially anything ultra processed.

Many bean dishes.  This is unfortunate as beans are a large part of the Mediterranean Diet.  As I said before, this is only temporary and beans can still be eaten, but you want to pay attention to how many carbs are in the beans you are eating.

Most starchy vegetables such as potatoes, carrots and sweet potatoes.  Personally, I find these to all be helpful for weight loss even if they are higher in carbs, but if you want to be super strict then they should be at least reduced.

Sweeter fruits (Bananas, oranges, pineapple, kiwi, apples)

What you will be eating on a low carb MediterraneanDiet:

Green leafy vegetables, cauliflower, zucchini, kale, tomatoes, eggplant and avocado.

Read more  Elimination Diet Food List {Phase 1}

More meat, chicken, fish and eggs.

Berries (blueberries, strawberries, blackberries, raspberries)

Olives

Olive oil

Butter

Wine and spirits (without added sugar or sweeteners)

Small servings of nuts

30 Low Carb Mediterranean Diet Recipes

Here are 30 of our best low carb Mediterranean Diet recipes.  These are all mostly main dishes with under 20 grams of carbohydrates in a serving.

Grilled Turmeric Chicken

Low-carb mediterranean diet recipes

Grilled Turmeric Chicken

4 grams carbohydrates, 276 calories

Sheet Pan Haddock with Swiss Chard and Sun Dried Tomatoes

Low-carb mediterranean diet recipes

Sheet Pan Haddock with Swiss Chard and Sun Dried Tomatoes

7 grams carbohydrates, 193 calories

Avocado Toast with Smoked Salmon, Fresh Dill and Capers

Low-carb mediterranean diet recipes

Avocado Toast with Smoked Salmon, Fresh Dill and Capers

10 grams carbohydrates, 199 calories

Anatolian Chicken Stew with Capers and Olives

Low-carb mediterranean diet recipes

Anatolian Chicken Stew with Capers and Olives

7 grams carbohydrates, 325 calories

Cucumber Yogurt Salad with Fresh Mint, Lemon and Olive Oil

Low-carb mediterranean diet recipes

Cucumber Yogurt Salad with Fresh Mint, Lemon and Olive Oil

4 grams carbohydrates, 112 calories

Tuna Deviled Eggs

Low-carb mediterranean diet recipes

Tuna Deviled Eggs

1 gram carbohydrates, 228 calories

Spanish Stuffed Endives with Smoked Salmon

Low-carb mediterranean diet recipes

Spanish Stuffed Endives with Smoked Salmon

7 grams carbohydrates, 230 calories

Garlic Mushrooms with Herbs

Low-carb mediterranean diet recipes

Garlic Mushrooms with Herbs

8 grams carbohydrates, 165 calories

Turkish Zucchini Fritters (Mucver)

Low-carb mediterranean diet recipes

Turkish Zucchini Fritters

12 grams carbohydrates, 224 calories

Spinach and Mushroom Omelette

Low-carb mediterranean diet recipes

Spinach and Mushroom Omelette

10.9 grams carbohydrates, 317 calories

Chicken Leek Soup with White Wine

Low-carb mediterranean diet recipes

Chicken Leek Soup with White Wine

11.2 grams carbohydrates, 418 calories per serving

Pan-fried Scallops with Hand Chopped Pesto

Low-carb mediterranean diet recipes

Pan-fried Scallops with Hand Chopped Pesto

Read more  15 Ideas For How To Use Bone Broth

8 grams carbohydrates, 525 calories per serving

Beef with Spinach in the Skillet

Low-carb mediterranean diet recipes

Beef with Spinach in the Skillet

10.4 grams carbohydrates, 532 calories per serving

Mediterranean Baked Cod

Low-carb mediterranean diet recipes

Mediterranean Baked Cod

11.9 grams carbohydrates, 297 calories per serving

Instant Pot Chicken with Lemony Mustard Greens and Olives

Low-carb mediterranean diet recipes

Instant Pot Chicken with Lemony Mustard Greens and Olives

8.6 grams carbohydrates, 457 calories per serving

Spinach and Ricotta Frittata

Low-carb mediterranean diet recipes

Spinach and Ricotta Frittata

9.1 grams carbohydrates, 277 calories

Beef Stew with Eggplant and Zucchini

Low-carb mediterranean diet recipes

Beef Stew with Eggplant and Zucchini

14 grams carbohydrates, 304 calories

Sheet Pan Chicken Thighs with Peppers and Onions

Low-carb mediterranean diet recipes

Sheet Pan Chicken Thighs with Peppers and Onions

20 grams carbohydrates, 513 calories

Greek Salad

Low-carb mediterranean diet recipes

Greek Salad

10 grams carbohydrates, 281 calories

Grilled Chicken Salad with Creamy Yogurt Dressing

Low-carb mediterranean diet recipes

Grilled Chicken Salad with Creamy Yogurt Dressing

15 grams carbohydrates, 384 calories

Zucchini Noodles Baked in Olive Oil (Low Carb Pasta)

Low-carb mediterranean diet recipes

Zucchini Noodles Baked in Olive Oil (Low Carb Pasta)

0.7 grams carbohydrates, 124 calories

Salmon with Yogurt, Spinach, Lemon and Capers

Low-carb mediterranean diet recipes

Salmon with Yogurt, Spinach, Lemon and Capers

14 grams carbohydrates, 496 calories

Shrimp with Feta and Tomatoes

Low-carb mediterranean diet recipes

Shrimp with Feta and Tomatoes

11 grams carbohydrates, 404 calories

Waldorf Salad with Dijon Vinaigrette

Low-carb mediterranean diet recipes

Waldorf Salad with Dijon Vinaigrette

15 grams carbohydrates, 218 calories

Sheet Pan Salmon with Asparagus, Lemon and Dill

Low-carb mediterranean diet recipes

Sheet Pan Salmon with Asparagus, Lemon and Dill

8 grams carbohydrates, 387 calories

Baba Ganoush (Eggplant dip)

Low-carb mediterranean diet recipes

Baba Ganoush (Eggplant dip)

13 grams carbohydrates, 190 calories

Greek Meatballs with Tomato Sauce

Low-carb mediterranean diet recipes

Greek Meatballs with Tomato Sauce

15 grams carbohydrates, 466 calories

Greek Lamb, Tomatoes and Onion Skewers

Low-carb mediterranean diet recipes

Greek Lamb, Tomatoes and Onion Skewers

11 grams carbohydrates, 410 calories

Chicken Souvlaki (with bread)

Low-carb mediterranean diet recipes

Chicken Souvlaki (with bread)

17 grams carbohydrates, 470 calories

14th Century Egyptian Hummus

Low-carb mediterranean diet recipes

14th Century Egyptian Hummus

13 grams carbohydrates, 289 calories

References

Recommended For You

About the Author: Tung Chi