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30 Low Carb Mediterranean Diet Recipes

The Mediterranean diet is renowned for its health benefits, combining fresh ingredients, healthy fats, and vibrant flavours. While traditionally rich in carbohydrates, adapting this approach to a low-carb lifestyle is both achievable and delicious. Here’s a collection of 30 low-carb Mediterranean recipes that are easy to prepare, nutritious, and bursting with taste.

1. Zucchini Noodles with Pesto

Replace traditional pasta with spiralised zucchini. Toss it with homemade basil pesto, cherry tomatoes, and a sprinkle of parmesan.

2. Mediterranean Grilled Chicken Salad

Marinate chicken breasts in olive oil, lemon juice, garlic, and herbs. Grill and serve over mixed greens, olives, and feta cheese.

3. Cauliflower Tabbouleh

Swap bulgur wheat for finely chopped cauliflower. Mix with parsley, mint, tomatoes, and a drizzle of olive oil for a refreshing tabbouleh.

4. Eggplant Caponata

Prepare a sweet-and-sour eggplant dish using diced eggplant, olives, capers, and tomatoes cooked in olive oil for a robust starter or side.

5. Stuffed Bell Peppers

Fill bell peppers with a mix of minced meat, herbs, olives, and cheese. Bake until the peppers are tender and the flavours meld together.

6. Baked Feta with Cherry Tomatoes

Place feta cheese in a baking dish with cherry tomatoes, drizzle with olive oil, and bake until the cheese is melted. Serve with fresh basil.

7. Greek Cauliflower Rice Bowl

Prepare cauliflower rice and top it with grilled chicken, olives, cucumber, and a dollop of tzatziki for a wholesome meal.

8. Savory Spanakopita Cups

Use phyllo pastry to create small cups filled with sautéed spinach, feta, and herbs. Watch the pastry closely as it crisps in the oven.

9. Marinated Olives

A simple, yet flavourful snack composed of mixed olives marinated in olive oil, garlic, and Italian herbs. Perfect for nibbling!

10. Roasted Chickpea Salad

Combine oven-roasted chickpeas with a variety of vegetables, avocado, and a lemon-tahini dressing for a satisfying and nutritious bowl.

11. Mediterranean Stuffed Avocados

Halve avocados and fill them with a mixture of tuna, olives, cucumber, and lemon juice for a quick and hearty meal.

12. Herb-Crusted Salmon

Coat salmon fillets with a blend of fresh herbs and a little mustard before baking until flaky. Serve with a side of sautéed greens.

13. Cucumber, Tomato, and Feta Salad

Simple yet flavourful, this salad combines juicy tomatoes, crisp cucumber, and creamy feta, dressed with olive oil and oregano.

14. Low-Carb Moroccan Meatballs

Mix ground meat with spices and form balls, then simmer in a rich tomato sauce. Serve with a side of steamed vegetables.

15. Garlic Shrimp with Zoodles

Sauté shrimp in garlic and olive oil before mixing with spiralised zucchini and a squeeze of lemon for a delightful dish.

16. Mediterranean Quiche with Almond Flour Crust

Create a quiche using an almond flour crust, filled with eggs, spinach, sun-dried tomatoes, and feta.

17. Baked Courgette Chips

Slice courgettes thinly, season, and bake until crispy for a healthy snack to accompany your favourite dip.

18. Falafel Salad

Instead of pita, serve baked falafel on a bed of greens with tahini dressing, cucumber, and tomato for a refreshing lunch.

19. Herb-Infused Olive Oil Dipping Sauce

Combine olive oil with garlic, fresh herbs, and a touch of vinegar for a delightful dipping sauce served with low-carb bread or vegetables.

20. Roasted Vegetable Medley

Toss assorted vegetables like bell peppers, zucchini, and eggplant in your favourite herbs and roast until caramelised.

21. Caprese Skewers

Thread cherry tomatoes, fresh basil leaves, and mozzarella balls on skewers and drizzle with balsamic vinegar for an easy appetiser.

22. Grilled Lamb Chops

Season lamb chops with rosemary, garlic, and lemon before grilling them to perfection. Serve with a side of ratatouille.

23. Stuffed Artichoke Hearts

Fill marinated artichoke hearts with a mixture of crab meat, cream cheese, and herbs for an elegant appetiser.

24. Cabbage and Sausage Skillet

Cook chopped cabbage with spicy sausage in a pan for a satisfying one-pot meal that is both hearty and low in carbs.

25. Spinach and Ricotta Stuffed Chicken

Stuff chicken breasts with a mixture of spinach and ricotta cheese, then bake until the chicken is cooked through.

26. Mediterranean Frittata

Whisk eggs with olives, bell peppers, and feta before baking for a filling breakfast or brunch option.

27. Chilled Gazpacho

Blend ripe tomatoes, cucumber, bell pepper, and garlic, then chill for a refreshing summer soup.

28. Chicken Souvlaki Skewers

Marinate chicken in lemon juice and herbs, then grill on skewers for a delightful finger food option.

29. Eggplant Rollatini

Slice eggplant thinly, grill, and roll around a stuffing of ricotta and herbs, then bake topped with marinara sauce.

30. Zesty Lemon-Herb Grilled Vegetables

Combine assorted vegetables like zucchini, aubergine, and bell peppers, coating them in lemon and herbs before grilling.

Conclusion

These 30 low-carb Mediterranean recipes prove that eating healthy doesn’t mean sacrificing flavour. Embrace the richness of Mediterranean cuisine while maintaining a low-carb lifestyle, and enjoy a variety of dishes that are as satisfying as they are good for you. Whether you’re hosting a dinner party or preparing a weeknight meal, these recipes will leave everyone wanting more. Enjoy your culinary journey through the Mediterranean!

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