The Mediterranean diet is celebrated worldwide for its health benefits, vibrant flavors, and emphasis on fresh, wholesome ingredients.
Incorporating low carb principles into Mediterranean cooking allows you to enjoy these classic dishes while maintaining blood sugar balance and supporting weight management.
From protein-packed seafood to colorful vegetable medleys and flavorful olive oil dressings, these recipes bring the best of the Mediterranean to your table.
Whether you’re following a low carb lifestyle or simply looking to enjoy lighter, nutrient-rich meals, these 15 recipes are perfect for lunch, dinner, or meal prep.
Experience the taste of the Mediterranean without excess carbs or sugar.
15 Healthy low Carb Mediterranean Recipes To Try
Low carb Mediterranean recipes combine the best of both worlds: wholesome, nutrient-dense ingredients and minimal carbohydrates.
These 15 dishes prove that eating healthy doesn’t mean sacrificing flavor or variety.
Fresh vegetables, lean proteins, and heart-healthy fats create satisfying meals that support your lifestyle goals.
From simple weeknight dinners to elegant entertaining dishes, these recipes make it easy to enjoy the Mediterranean diet while staying low carb.
Embrace these flavorful meals to nourish your body, delight your taste buds, and maintain a healthy, balanced lifestyle.
Lemon Herb Grilled Salmon
Lemon Herb Grilled Salmon is a low carb Mediterranean dish that’s packed with protein and healthy omega-3 fats.
Fresh salmon is marinated in lemon juice, garlic, and herbs, creating a tender, flavorful fillet.
This meal is perfect for quick weeknight dinners or elegant entertaining.
Ingredients
- 2 salmon fillets (150g each)
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- Optional garnish: fresh parsley
Instructions
- Preheat grill or grill pan over medium heat.
- In a small bowl, mix olive oil, lemon juice, garlic, oregano, and black pepper.
- Brush salmon fillets with the marinade and let rest for 10 minutes.
- Grill fillets 4–5 minutes per side until cooked through and slightly charred.
- Garnish with parsley and serve hot.
Lemon Herb Grilled Salmon is low carb, nutrient-rich, and bursting with Mediterranean flavors.
It makes a perfect dinner that’s healthy, satisfying, and elegant.
The combination of lemon, herbs, and fresh salmon delivers flavor, nutrition, and a light, wholesome meal.
Greek Zucchini and Feta Frittata
Greek Zucchini and Feta Frittata is a low carb, Mediterranean breakfast or brunch option that’s flavorful and satisfying.
Tender zucchini and creamy feta blend with eggs and herbs to create a rich, savory dish.
It’s ideal for meal prep or weekend mornings.
Ingredients
- 6 large eggs
- 1 medium zucchini, grated
- 1/2 cup feta cheese, crumbled
- 1/4 cup diced onion
- 1 tablespoon olive oil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
- Optional garnish: fresh dill
Instructions
- Preheat oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet and sauté onion for 2–3 minutes.
- Whisk eggs with black pepper and oregano.
- Stir in zucchini and feta, then pour mixture into skillet.
- Cook on stove for 3–4 minutes until edges begin to set.
- Transfer skillet to oven and bake 12–15 minutes until fully cooked.
Greek Zucchini and Feta Frittata is low carb, protein-rich, and full of Mediterranean flavor.
It makes a perfect breakfast, brunch, or light lunch.
The combination of zucchini, feta, and herbs delivers texture, nutrition, and a satisfying meal.
Mediterranean Chicken and Olive Salad
Mediterranean Chicken and Olive Salad is a refreshing, low carb dish full of protein and vibrant flavors.
Grilled chicken pairs with crisp vegetables, olives, and a lemon-olive oil dressing for a light yet satisfying meal.
It’s perfect for lunch or dinner.
Ingredients
- 2 chicken breasts, grilled and sliced
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, pitted
- 1/4 cup cucumber, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/4 teaspoon black pepper
Instructions
- In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and olives.
- Whisk olive oil, lemon juice, and black pepper in a small bowl.
- Toss salad with dressing.
- Top with grilled chicken slices.
- Serve immediately.
Mediterranean Chicken and Olive Salad is low carb, nutrient-rich, and packed with flavor.
It makes a perfect light meal that’s both satisfying and healthy.
The combination of grilled chicken, fresh vegetables, and olives delivers protein, fiber, and a vibrant Mediterranean taste.
Eggplant and Tomato Bake
Eggplant and Tomato Bake is a low carb, Mediterranean vegetarian dish that’s hearty and full of flavor.
Tender eggplant slices are layered with juicy tomatoes, garlic, and olive oil for a savory, satisfying meal.
It’s perfect as a side or light main course.
Ingredients
- 1 medium eggplant, sliced
- 2 large tomatoes, sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
- Optional garnish: fresh basil
Instructions
- Preheat oven to 375°F (190°C).
- Lightly brush a baking dish with olive oil.
- Layer eggplant and tomato slices, sprinkling garlic, oregano, and black pepper between layers.
- Drizzle remaining olive oil on top.
- Cover with foil and bake for 25–30 minutes until vegetables are tender.
- Garnish with fresh basil before serving.
Eggplant and Tomato Bake is low carb, nutrient-rich, and packed with Mediterranean flavors.
It makes a wholesome, satisfying side or main dish.
The combination of eggplant, tomatoes, and herbs delivers flavor, texture, and a healthy, low carb meal.
Grilled Shrimp with Lemon and Garlic
Grilled Shrimp with Lemon and Garlic is a quick, low carb Mediterranean seafood dish full of protein and zest.
Fresh shrimp are marinated in lemon juice, garlic, and olive oil, then grilled for a tender, flavorful finish.
It’s perfect for weeknight dinners or entertaining guests.
Ingredients
- 400g shrimp, peeled and deveined
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1/4 teaspoon black pepper
- Optional garnish: chopped parsley
Instructions
- In a bowl, mix olive oil, lemon juice, garlic, and black pepper.
- Toss shrimp in marinade and let sit for 10 minutes.
- Preheat grill or skillet over medium heat.
- Grill shrimp 2–3 minutes per side until opaque and slightly charred.
- Garnish with chopped parsley and serve immediately.
Grilled Shrimp with Lemon and Garlic is low carb, protein-rich, and full of Mediterranean flavor.
It makes a quick, healthy, and elegant meal.
The combination of shrimp, lemon, and garlic delivers flavor, protein, and a satisfying light dish.
Mediterranean Stuffed Bell Peppers
Mediterranean Stuffed Bell Peppers are a low carb, colorful, and flavorful meal packed with protein and vegetables.
Bell peppers are filled with a mixture of cauliflower rice, tomatoes, olives, and herbs for a savory, satisfying dish.
Perfect for lunch or dinner.
Ingredients
- 4 large bell peppers, halved and seeded
- 2 cups riced cauliflower
- 1/2 cup diced tomatoes
- 1/4 cup chopped Kalamata olives
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 375°F (190°C).
- Heat olive oil in a skillet and sauté cauliflower rice with tomatoes, olives, oregano, and black pepper for 5 minutes.
- Stuff bell pepper halves with the mixture and place in a baking dish.
- Cover with foil and bake for 25–30 minutes until peppers are tender.
- Serve hot.
Mediterranean Stuffed Bell Peppers are low carb, nutrient-rich, and bursting with flavor.
They make a filling, healthy, and visually appealing meal.
The combination of bell peppers, cauliflower rice, and olives delivers texture, protein, and authentic Mediterranean taste.
Greek Chicken Souvlaki
Greek Chicken Souvlaki is a low carb Mediterranean dish bursting with flavor and protein.
Tender chicken pieces are marinated in olive oil, lemon, garlic, and oregano, then grilled to perfection.
It’s perfect for quick weeknight dinners or meal prep.
Ingredients
- 400g chicken breast, cubed
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- Skewers for grilling
Instructions
- In a bowl, combine olive oil, lemon juice, garlic, oregano, and black pepper.
- Add chicken cubes and marinate for 30 minutes.
- Thread chicken onto skewers.
- Preheat grill or skillet over medium heat and cook skewers 4–5 minutes per side until cooked through.
- Serve hot with a side salad or tzatziki.
Greek Chicken Souvlaki is low carb, protein-rich, and flavorful.
It makes a satisfying and healthy meal.
The combination of lemon, herbs, and grilled chicken delivers authentic Mediterranean taste.
Roasted Mediterranean Vegetables
Roasted Mediterranean Vegetables is a low carb, flavorful, and colorful dish perfect for any meal.
A medley of zucchini, bell peppers, and eggplant is tossed with olive oil, garlic, and herbs for a savory side dish.
It’s ideal for dinners or meal prep.
Ingredients
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 small eggplant, diced
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 400°F (200°C).
- In a large bowl, toss vegetables with olive oil, garlic, oregano, and black pepper.
- Spread evenly on a baking sheet.
- Roast for 20–25 minutes until tender and slightly caramelized.
- Serve warm as a side or main dish.
Roasted Mediterranean Vegetables are low carb, nutrient-dense, and full of flavor.
They make a healthy and visually appealing side dish.
The combination of fresh vegetables, olive oil, and herbs creates a simple, satisfying Mediterranean meal.
Mediterranean Tuna Salad
Mediterranean Tuna Salad is a low carb, protein-packed dish full of fresh flavors and healthy fats.
Canned tuna mixes with olives, cucumbers, tomatoes, and olive oil for a light, satisfying meal.
It’s perfect for lunch, dinner, or meal prep.
Ingredients
- 1 can tuna in water, drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 2 tablespoons chopped Kalamata olives
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/4 teaspoon black pepper
- Optional garnish: parsley
Instructions
- In a large bowl, combine tuna, cherry tomatoes, cucumber, and olives.
- Drizzle olive oil and lemon juice over the mixture.
- Season with black pepper and toss gently to combine.
- Garnish with parsley and serve immediately.
Mediterranean Tuna Salad is low carb, high in protein, and bursting with flavor.
It makes a quick, nutritious, and satisfying meal.
The combination of tuna, fresh vegetables, and olives delivers protein, healthy fats, and authentic Mediterranean taste
Stuffed Zucchini Boats
Stuffed Zucchini Boats are a low carb Mediterranean dish packed with protein, vegetables, and flavor.
Zucchini halves are filled with a mixture of ground turkey, tomatoes, and herbs, then baked to perfection.
This dish is perfect for dinner or meal prep.
Ingredients
- 2 medium zucchinis, halved and scooped
- 200g ground turkey
- 1/2 cup diced tomatoes
- 1 small onion, chopped
- 1 clove garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 375°F (190°C).
- Heat olive oil in a skillet and sauté onion and garlic for 2–3 minutes.
- Add ground turkey, diced tomatoes, oregano, and black pepper; cook until turkey is browned.
- Spoon mixture into zucchini halves and place in a baking dish.
- Bake for 20–25 minutes until zucchini is tender.
Stuffed Zucchini Boats are low carb, high in protein, and full of Mediterranean flavor.
They make a satisfying, wholesome meal.
The combination of zucchini, turkey, and herbs delivers nutrition, taste, and a hearty low carb dish.
Mediterranean Cauliflower Rice Bowl
Mediterranean Cauliflower Rice Bowl is a low carb, vegetable-packed dish that’s light, flavorful, and satisfying.
Cauliflower rice is topped with cucumbers, tomatoes, olives, and a lemon-olive oil dressing for a fresh Mediterranean taste.
It’s ideal for lunch or dinner.
Ingredients
- 2 cups riced cauliflower
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 2 tablespoons Kalamata olives, chopped
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/4 teaspoon black pepper
- Optional: fresh parsley for garnish
Instructions
- Heat cauliflower rice in a skillet over medium heat for 3–4 minutes until tender.
- In a bowl, combine tomatoes, cucumber, olives, olive oil, lemon juice, and black pepper.
- Serve vegetables over warm cauliflower rice.
- Garnish with fresh parsley before serving.
Mediterranean Cauliflower Rice Bowl is low carb, nutrient-rich, and full of fresh flavors.
It makes a perfect light lunch or dinner.
The combination of cauliflower, fresh vegetables, and Mediterranean dressing delivers taste, texture, and healthy nutrients.
Baked Cod with Olives and Tomatoes
Baked Cod with Olives and Tomatoes is a low carb Mediterranean seafood dish full of protein and flavor.
Tender cod fillets bake in a sauce of tomatoes, garlic, olives, and herbs, creating a savory, satisfying meal.
Perfect for dinner or meal prep.
Ingredients
- 2 cod fillets (150g each)
- 1/2 cup diced tomatoes
- 2 tablespoons chopped Kalamata olives
- 1 clove garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
- Optional garnish: fresh parsley
Instructions
- Preheat oven to 375°F (190°C).
- In a small bowl, mix tomatoes, olives, garlic, olive oil, oregano, and black pepper.
- Place cod fillets in a baking dish and pour tomato-olive mixture over them.
- Bake for 15–20 minutes until fish is cooked through and flakes easily.
- Garnish with fresh parsley before serving.
Baked Cod with Olives and Tomatoes is low carb, high in protein, and bursting with Mediterranean flavors.
It makes a healthy, satisfying, and flavorful dinner.
The combination of cod, tomatoes, and olives delivers protein, taste, and a nutrient-rich Mediterranean meal
Greek Eggplant and Feta Casserole
Greek Eggplant and Feta Casserole is a low carb, Mediterranean vegetarian dish rich in flavor and texture.
Layers of tender eggplant, tomatoes, and feta cheese bake together, creating a creamy, savory meal.
Perfect for lunch, dinner, or meal prep.
Ingredients
- 1 medium eggplant, sliced
- 1 cup diced tomatoes
- 1/2 cup feta cheese, crumbled
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 375°F (190°C).
- Heat olive oil in a skillet and sauté onion and garlic for 3 minutes.
- Layer eggplant slices, tomatoes, onion mixture, and feta in a baking dish.
- Sprinkle oregano and black pepper on top.
- Bake for 25–30 minutes until eggplant is tender and cheese is slightly browned.
Greek Eggplant and Feta Casserole is low carb, nutrient-rich, and bursting with Mediterranean flavors.
It makes a satisfying vegetarian meal.
The combination of eggplant, tomatoes, and feta delivers creamy texture, taste, and wholesome nutrition.
Mediterranean Turkey Meatballs
Mediterranean Turkey Meatballs are a low carb, protein-packed dish full of herbs and flavor.
Ground turkey is blended with garlic, oregano, and parsley, then baked for a tender, savory meal.
Ideal for lunch, dinner, or meal prep.
Ingredients
- 400g ground turkey
- 1 small onion, grated
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 tablespoon chopped parsley
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
Instructions
- Preheat oven to 375°F (190°C).
- In a bowl, combine turkey, onion, garlic, oregano, parsley, and black pepper.
- Form mixture into 12 meatballs.
- Place meatballs on a baking sheet and drizzle with olive oil.
- Bake for 20–25 minutes until cooked through and lightly browned.
Mediterranean Turkey Meatballs are low carb, high in protein, and packed with flavor.
They make a perfect main course or meal prep option.
The combination of turkey, herbs, and olive oil creates a healthy, savory, and satisfying dish
Avocado and Cucumber Greek Salad
Avocado and Cucumber Greek Salad is a refreshing, low carb Mediterranean dish full of healthy fats and flavor.
Creamy avocado pairs with crisp cucumber, cherry tomatoes, olives, and a lemon-olive oil dressing for a light, satisfying meal.
Perfect as a side or main dish.
Ingredients
- 1 ripe avocado, diced
- 1/2 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 2 tablespoons chopped Kalamata olives
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/4 teaspoon black pepper
- Optional garnish: fresh parsley
Instructions
- In a large bowl, combine avocado, cucumber, cherry tomatoes, and olives.
- Drizzle olive oil and lemon juice over the salad.
- Season with black pepper and toss gently.
- Garnish with fresh parsley before serving.
Avocado and Cucumber Greek Salad is low carb, nutrient-rich, and bursting with Mediterranean flavors.
It makes a refreshing, light, and satisfying meal.
The combination of avocado, cucumber, and olives delivers healthy fats, protein, and a vibrant, Mediterranean taste.
