Mediterranean Low Carb Recipes – 30 Easy Keto and Mediterranean Diet Friendly Healthy Meal Plan Ideas for breakfast, lunch, salad & dinner.
Mediterranean Low Carb Recipes
These Mediterranean Low Carb Recipes are all low in grams of carbohydrates and ketogenic diet approved, plus the best part is that whole family will enjoy the tasty meals.
You may be interested in the healthy recipes for the health benefits of combining the two diets together, which you may be wanting to follow for your own personal health and weight loss goals.
Delicious Recipes For Breakfast
These easy recipes are perfect to start your day with. Technically a Mediterranean Diet includes whole grains, so if you’re after more of a Mediterranean than a Low-Carb Diet, then you can feel free to serve any of these breakfasts with your whole grain bread or breakfast carbs of choice.
1. Green Shakshuka – the above pictured healthy green shakshuka is my take on a hearty, warming breakfast hash that’s quick and simple to prepare and full of nutritious green vegetables.
Simply cook your green vegetables of choice in plenty of olive oil, then crack over a couple of eggs and cook until everything is done to your liking. Crumble over some feta cheese or goats cheese to create the perfect breakfast.
2. Breakfast Casserole – this easy breakfast idea is a hearty make ahead vegetarian breakfast casserole that’s packed full of healthy low carb vegetables, protein rich eggs and flavorful feta cheese, which you’ll often find in Mediterranean diet recipes.
3. Superfood Breakfast Bowl – this superfood breakfast bowl comes together quickly. All you need to do is scramble some eggs then pop them in a bowl, along with other superfoods including smoked salmon, avocado and green vegetables.
4. Spinach & Ricotta Scrambled Eggs – these spinach and ricotta scrambled eggs are loaded with healthy ingredients and a great way to start your day with a portion of leafy greens. You can top your breakfast with crumbled goats cheese or feta cheese.
5. Scrambled Eggs & Smoked Salmon – cook scrambled eggs following your preferred method, mine are Irish scrambled eggs, and then serve with a generous portion of smoked salmon. You can of course also add in a handful of chopped tomatoes or spinach if you’d like to add vegetables to your meal.
6. No Cook Savory Breakfast Plate – when a no cook savory breakfast is what you’re after, then putting together a low carb and Mediterranean diet friendly breakfast plate is a great way to enjoy a quick breakfast full of simple ingredients for your most important meal of the day.
Here are some Mediterranean Keto Diet ingredient ideas:
- Smoked salmon
- Hard-Boiled Eggs
- Avocado
- Sliced cucumber
- Pickles or sauerkraut
- Sun-dried tomatoes or Kalamata olives
- Feta Cheese, Cottage Cheese or Goats Cheese
- Brie
- Spinach
- Nuts & Seeds
7. Chia Pudding – when you’re thinking easy low carbohydrate breakfast ideas and you don’t feel like eggs, then you can’t go past a convenient chia pudding, including an indulgent keto chocolate chia pudding.
Mix together the following delicious options:
- Berries – strawberries, blueberries or raspberries
- Full-Fat Yogurt – such as plain, natural or Greek yogurt
- Cream, almond milk or coconut milk
- Chia Seeds
Regarding quantities, it really depends on whether you’re counting your macros and also the flavor you’re after with your chia pudding.
I tend to add 2 teaspoons of chia seeds and a small handful of berries and then cream/yogurt until it’s the consistency I’m after.
Place all of the ingredients into a bowl, mix and enjoy. You can also prepare the chia pudding in advance the night before and have a thick pudding waiting for you to grab and go in the morning.
8. Lemon Superfood Smoothie – this lemon superfood smoothie is loaded with luscious lemon juice and other keto friendly foods to create a creamy glass of goodness.
9. Breakfast Parfait – This breakfast parfait makes a speedy complete meal for a low carb diet breakfast. Simply layer keto friendly Greek yogurt with a couple of handfuls of berries in a berry loaded breakfast parfait.
Keto Mediterranean Diet Plan Lunch Ideas
These easy lunches are low in carbs, contain lots of healthy fats and you can meal prep your chosen meal ahead of time to grab and go for speedy lunches.
You’ll find that the healthy meals include plenty of fresh vegetables and lean proteins, without any red meat, which those who strictly follow a Mediterranean diet tend to avoid. (For more inspiration, here are Mediterranean Snack Ideas.)
10. Tuna Salad – Probably the simple salad that I enjoy most often for lunch is this low-carb Mediterranean diet friendly tuna salad. Start with a bed of greens, I usually go for spinach.
Then, top the greens with a small tin of tuna, avocado, sour cream and whatever other veggies you feel like.
11. Tuna Salad Wraps – another tuna option for lunch are tuna salad wraps. The above pictured meal simply layers lettuce cups, tuna and pesto for a speedy meal that will satisfy your taste buds.
12. Broccoli Salad – this 4 ingredient creamy broccoli salad is just as great to serve to a crowd as it is to take to work for lunch.
13. Mediterranean Salad – this Caprese Salad is a low carb friendly version of a Caprese Pasta Salad – but with cauliflower instead.
The flavors work wonderfully well together and is makes an easy, meat free low carb lunch.
14. 7 Layer Salad – this easy lunch of a 7 layer salad includes all kinds of healthy eating low carb and Mediterranean diet ingredients.
15. Mushroom Salad – this hearty mushroom salad combines together just a few ingredients to create a tasty meal.
16. Tuna and Egg Salad – this tuna and egg salad is low in carbs and super high in protein. Rather than enjoying a tuna or egg salad, combine the two for a hearty flavour combination.
17. Smoked Salmon Deviled Eggs – another high protein option for lunch are smoked salmon deviled eggs that are the perfect grab and go option for a light meal.
18. Goat Cheese Salad – Goats Cheese is a delicious inclusion in low carb Mediterranean diet salads, like in this warm goat cheese salad.
This simple salad only has a couple of ingredients and the goats cheese is heated to become meltingly delicious.
19. Vegan Broccoli Salad – this low carb, high protein vegan broccoli salad is packed full of nutritious ingredients like pesto and edamame beans and is perfect if you’re wanting to enjoy a plant based salad for lunch.
Mediterranean Low Carb Recipes For Dinner
These easy low carb Mediterranean recipes are all made with simple balanced diet ingredients from the grocery store and are quick to prepare, which is especially helpful on busy weeknights. (For even more inspiration, check out the Essential Ketogenic Mediterranean Diet Cookbook.)
20. Yogurt Roast Chicken – a firm family favorite for easy weeknight dinners is this tasty yogurt roasted chicken.
A whole chicken is simply marinated in salt and yogurt then roasted to become crisp on the outside and perfectly tender within.
21. Crispy Chicken Thighs – these oven baked chicken thighs come up beautifully flavorful and crispy. Serve with your choice of low carb sides from cauliflower rice or mash, zucchini noodles or a leafy green salad to balance the richness of the chicken.
22. Pesto Chicken Bake – throw your choice of pesto jar over chicken or you can quickly make your own homemade pesto which I show you how to make in this flavorful and easy pesto chicken bake.
23. Paprika Chicken Tray Bake – this smoky paprika chicken tray bake is an easy recipe that combines together chicken, paprika and a selection of vegetables. I chose onion, garlic, radish and bell peppers.
The quick dinner is baked in one tray or roasting dish to make washing up a breeze.
24. Soup – you can use leftover chicken from any of the above meals, buy chicken especially for use in soup or use leftover rotisserie chicken to make a nourishing meal of chicken soup or chicken broth.
I particularly like to make chicken soup with drumsticks for the flavor and how budget friendly the meal is.
You can cook the soup over the weekend when you have time, then reheat the soup the next day or through the week when you want a speedy, warming comfort food meal.
Soup makes a comforting dish to enjoy for dinner. You can simply cook your favorite soup with low carb vegetables and finish it off with a swirl of cream, sour cream for healthy fats or a crumbling of feta or blue cheese for flavour and protein. (Here are 10 low carb soup recipes to choose from.)
25. Sausage Casserole – there are only 4 ingredients in this easily adaptable sausage casserole that’s full of so much flavor while being frugal friendly.
You can include any sausages and vegetables you like in this good option that’s perfect for busy families.
You get to enjoy the flavors of a casserole that’s ready in a short time rather than having to wait hours for a traditional stew or casserole to cook.
26. Mushroom and Cauliflower Risotto – a creamy mushroom risotto has always been one of my favorite ways to enjoy rice, so I couldn’t resist coming up with a low carb friendly version using cauliflower rice, that also happens to be the perfect dish that’s Mediterranean diet friendly too.
27. Broccoli Quiche – another brilliant broccoli dinner is this broccoli quiche that you can enjoy warmed from the oven or make ahead and enjoy chilled from the fridge.
28. Tuna Noodle Casserole – this tuna noodle casserole is made with low carb cabbage noodles, tuna and a creamy sauce. It contains a fraction of the carbs of a noodle loaded casserole but the flavour is not at all compromised.
29. Tuna and Cauliflower Casserole – another quick, easy and great meal with tuna is a cheesy tuna cauliflower casserole that has only 5 ingredients – cauliflower, tuna, cream, sour cream and grated cheese.
30. Zucchini and Ricotta with Cabbage Noodles – Another way to enjoy cabbage noodles is in this zucchini and ricotta dish. As with other dishes in this collection, it’s simple to prepare and comes together in under 10 minutes.
More Easy Low-Carb Recipes
11 Easy Low Carb Comfort Food Recipes
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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