The Best 50 Low-FODMAP Mediterranean-Keto Recipes: Easy

If you love Mediterranean flavors but need strict carbs and calmer digestion, you’re in the right place. This roundup shares the best 50 Low-FODMAP Mediterranean-Keto Recipes, built for real life and repeat meals.

Mediterranean keto keeps the “good stuff” front and center, olive oil, fish, herbs, low-carb veggies, and a little crunch from nuts and seeds. At the same time, it stays keto by keeping carbs low and skipping added sugar, so you can stick with your goals without eating bland food.

Low FODMAP is all about gut-friendly portions and avoiding common triggers that can flare symptoms. For many people, onion and garlic are big ones, so you’ll see smart swaps (like infused oils and other flavor builders) that still taste like your favorite dishes.

Every recipe in this list includes exact ingredient measurements, step-by-step directions (with ingredients and directions on separate lines), plus simple macros when available (calories, protein, net carbs, and fat). These meals fit keto, sugar-free, diabetic-friendly, bariatric-friendly, and GLP-1-friendly meal planning.

Because everyone’s tolerance is different, start with smaller servings if you’re sensitive. When in doubt, use Monash University serving sizes as your guide.

How this Mediterranean keto low FODMAP mashup works (without stomach drama)

This mashup hits three goals at once: keto carb targets (lower net carbs to stay in range), Mediterranean-style choices (olive oil, seafood, herbs, veggies, nuts, and seeds), and low-FODMAP portion control (the right foods in the right amounts). In other words, you get meals that feel satisfying and familiar, without turning your plate into plain chicken and sadness.

The key mindset shift is simple: low FODMAP, not no FODMAP. Many foods stay on the menu, just in tested serving sizes. That’s why you’ll see staples like eggs, chicken, salmon, cucumber, tomato, spinach, zucchini, olives, feta, lemon, herbs, chia, plus smart portions of “watch it” foods like avocado, beans, broccoli, cauliflower, and artichokes.

A few swap rules make everything easier:

Use garlic-infused olive oil instead of garlic (FODMAPs don’t carry into the oil).
Use green onion tops (scallion greens) or chives instead of onion.
Pick lactose-free milk, yogurt, or cottage cheese (and watch servings of soft cheeses).
If a recipe uses beans, keep them canned, well-rinsed, and very small.

If your gut is sensitive, start with smaller servings, then build up slowly. The goal is calm consistency, not perfection.

Low FODMAP flavor boosters that keep recipes tasting bold

Keep these on repeat and your food won’t miss garlic and onion.

Garlic-infused olive oil: Use it as your “starter oil” for sautéing zucchini, spinach, or shrimp. Add a drizzle at the end too, because heat can flatten flavor.
Asafoetida (optional): A tiny pinch gives an onion-garlic vibe. Bloom it in warm oil for 10 to 15 seconds, then add other ingredients fast so it doesn’t turn bitter.
Lemon zest and juice: Zest brings aroma without extra liquid, so it’s great in marinades and salad dressings. Finish cooked dishes with a squeeze of juice right before serving.
Capers: Think of them as salty pops that brighten fish, chicken, and Greek-style salads. Rinse if they’re very briny, then stir in at the end.
Olives: Use chopped olives to add richness to bowls and salads without extra carbs. Pair with cucumber, tomato, feta, and herbs for an instant Mediterranean feel.
Fresh herbs: Parsley, dill, mint, basil, and oregano add lift when everything else feels “diet.” Add tender herbs at the end, but cook woody herbs (like rosemary) longer.
Spices (cumin, paprika, zaatar): Toast spices in oil for 30 seconds before adding protein or veggies. This small step makes simple meals taste layered.
Infused vinegars: Red wine vinegar or herb-infused vinegar cuts through fatty foods. Splash into dressings, or add a teaspoon to pan sauces after cooking.
Chives and scallion greens: Slice thin and sprinkle on eggs, salads, and yogurt sauces. They give you that onion bite without the usual fallout.

The portion size cheat sheet for the most common “watch it” foods

Low-FODMAP servings can change based on brand, ripeness, and lab testing, so use this as friendly guidance (and check Monash if you track closely).

Avocado: Keep it to about 1/4 fruit per serving.
Broccoli: Stick with a small serving, especially if you’re stacking other veggies.
Cauliflower: Also a small serving, and it can be a trigger for some people.
Zucchini: A reasonable serving works for most, so it’s a go-to volume veggie.
Tomatoes: Generally OK, and they add flavor without many carbs.
Canned white beans: Use a very small portion, always rinsed and drained.
Artichoke hearts: Often higher FODMAP, so keep it very small or skip if you’re sensitive.

Macros and meal planning notes for keto, diabetes, and GLP-1 users

In this recipe roundup, macros are estimates per serving, because ingredient brands and portion sizes vary. You’ll see net carbs emphasized (total carbs minus fiber), with many recipes built around protein-forward picks like eggs, chicken, salmon, tuna, and Greek-style bowls.

For easier planning, add volume with tolerated low-carb veggies (think cucumber, spinach, zucchini, and tomato) plus flavor from olives, feta, lemon, and herbs. If you use GLP-1 medications, start with smaller portions and go lighter on very fatty servings at first. Prioritize protein, fluids, and simple meals, then increase richness as your comfort improves.

Breakfast recipes that are fast, filling, and low FODMAP

Mornings go smoother when breakfast is simple, high in protein, and easy on your gut. These low-FODMAP Mediterranean keto breakfasts stick to familiar ingredients (eggs, herbs, olive oil, lactose-free dairy options) and skip the common triggers like onion and garlic. Each one is built to keep you full without a heavy carb hit.

Greek Avocado Egg Bowl

Servings: 1

Ingredients:

2 large eggs
1/4 medium avocado, sliced
1/2 cup cucumber, chopped
1/2 cup cherry tomatoes, halved
2 tbsp crumbled feta
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp chopped fresh dill (or 1/2 tsp dried oregano)
1/8 tsp salt
1/8 tsp black pepper
Optional: 2 tbsp sliced olives

Directions:

Soft-boil the eggs for 7 minutes, then cool and peel.
Add cucumber and tomatoes to a bowl.
Top with avocado, feta, and the eggs (halved).
Drizzle with olive oil and lemon juice.
Finish with dill, salt, pepper, and olives (if using).

Macros:

Calories: 430
Protein: 18 g
Net Carbs: 6 g
Fat: 36 g

3 Ingredient Bacon and Egg Breakfast Muffins

Servings: 2 (makes 6 muffins, 3 per serving)

Ingredients:

6 large eggs
3 slices bacon, cooked and chopped
1/2 cup shredded cheddar (or lactose-free cheddar)

Directions:

Heat oven to 350°F and grease a 6-cup muffin tin.
Whisk eggs in a bowl until smooth.
Stir in bacon and cheddar.
Pour evenly into the muffin cups.
Bake for 18 to 22 minutes, until set in the center.

Storage and reheat: Refrigerate up to 4 days, reheat 20 to 30 seconds in the microwave.

Macros (per serving):

Calories: 360
Protein: 25 g
Net Carbs: 2 g
Fat: 28 g

Spinach and Egg Scramble with Raspberries

Servings: 1

Ingredients:

2 large eggs
1 tbsp butter (or 1 tbsp olive oil)
1 cup fresh spinach
1/8 tsp salt
1/8 tsp black pepper
1/2 cup raspberries
Optional: 2 tbsp crumbled feta

Directions:

Warm butter in a skillet over medium heat.
Add spinach and cook for 30 to 60 seconds, until wilted.
Whisk eggs with salt and pepper, then pour into the pan.
Stir gently until the eggs set, about 2 to 3 minutes.
Serve with raspberries on the side, add feta on top if you want.

Macros (with butter, without optional feta):

Calories: 280
Protein: 13 g
Net Carbs: 5 g
Fat: 23 g

Mediterranean Egg Bites

Servings: 2 (makes 6 egg bites, 3 per serving)

Ingredients:

6 large eggs
1 cup fresh spinach, chopped
1/3 cup crumbled feta
1/3 cup roasted red pepper (jarred, drained and diced)
1 tbsp olive oil (for greasing)
1 tsp dried oregano (or Italian seasoning)
1/4 tsp salt
1/8 tsp black pepper

Directions:

Heat oven to 350°F and grease a 6-cup muffin tin with olive oil.
Whisk eggs with salt, pepper, and oregano.
Stir in spinach, feta, and roasted red pepper.
Pour into the muffin cups.
Bake for 18 to 22 minutes, until puffed and set.

Freezing tip: Freeze cooled bites on a plate first, then store in a bag so they don’t stick together.

Macros (per serving):

Calories: 320
Protein: 20 g
Net Carbs: 4 g
Fat: 25 g

Smoked Salmon and Cream Cheese Omelet

Servings: 1

Ingredients:

2 large eggs
1 tbsp butter (or olive oil)
2 oz smoked salmon
2 tbsp cream cheese (use lactose-free if needed)
1 tbsp chopped chives
1/2 tsp lemon zest
1 tbsp capers, drained
1/8 tsp black pepper

Directions:

Beat eggs with black pepper.
Heat butter in a nonstick skillet over medium-low heat.
Add eggs and cook until mostly set, about 2 minutes.
Add cream cheese in small dots, then top with smoked salmon and capers.
Fold, then finish with chives and lemon zest.

Macros:

Calories: 420
Protein: 25 g
Net Carbs: 3 g
Fat: 35 g

Egg in a Hole Peppers with Avocado Salsa

Servings: 1

Ingredients:

1 large bell pepper, cut into 2 thick rings
2 large eggs
1 tbsp olive oil
1/2 cup diced tomato
2 tbsp chopped cilantro
1 tbsp lime juice
1/4 medium avocado, diced
1/8 tsp salt
1/8 tsp black pepper

Directions:

Heat olive oil in a skillet over medium heat.
Add pepper rings and cook 2 minutes per side.
Crack 1 egg into each ring, then season with salt and pepper.
Cover and cook 3 to 5 minutes, until the whites set.
Mix tomato, cilantro, lime juice, avocado, and salt, then spoon on top.

Macros:

Calories: 350
Protein: 14 g
Net Carbs: 7 g
Fat: 28 g

Blueberry Almond Chia Pudding

Servings: 1

Ingredients:

2 tbsp chia seeds
3/4 cup unsweetened almond milk
1/4 cup blueberries
1/2 tsp vanilla extract
1 tsp low-carb sweetener (optional)
1 tbsp sliced almonds

Directions:

Stir chia seeds, almond milk, vanilla, and sweetener (if using) in a jar.
Wait 5 minutes, then stir again to break up clumps.
Cover and refrigerate overnight (or at least 4 hours).
Top with blueberries and sliced almonds before eating.

Macros:

Calories: 230
Protein: 7 g
Net Carbs: 5 g
Fat: 16 g

Fiber note: Chia is filling, so start with a smaller portion if you are sensitive.

Shakshuka without onion or garlic

Servings: 2

Ingredients:

2 tbsp garlic-infused olive oil
1 cup canned crushed tomatoes
1/2 cup diced bell pepper
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp salt
1/8 tsp black pepper
4 large eggs
1/4 cup crumbled feta
1 tbsp chopped parsley (optional)

Directions:

Warm garlic-infused oil in a skillet over medium heat.
Add bell pepper and cook 4 minutes, until softer.
Stir in crushed tomatoes, paprika, cumin, salt, and pepper.
Simmer 6 to 8 minutes, until slightly thick.
Make 4 small wells, crack in eggs, cover, and cook 4 to 6 minutes.
Top with feta and parsley, then serve.

Macros (per serving):

Calories: 290
Protein: 16 g
Net Carbs: 6 g
Fat: 22 g

Easy Loaded Baked Omelet Muffins

Servings: 2 (makes 6 muffins, 3 per serving)

Ingredients:

6 large eggs
1 cup zucchini, grated
1 cup fresh spinach, chopped
1/2 cup shredded cheddar (or lactose-free cheddar)
1/4 cup diced ham (optional)
1 tbsp olive oil (for greasing)
1/2 tsp salt
1/8 tsp black pepper

Directions:

Heat oven to 350°F and grease a 6-cup muffin tin with olive oil.
Squeeze grated zucchini in a clean towel to remove water.
Whisk eggs with salt and pepper.
Stir in zucchini, spinach, cheddar, and ham (if using).
Pour into muffin cups and bake 20 to 24 minutes, until set.

Macros (per serving, without optional ham):

Calories: 310
Protein: 20 g
Net Carbs: 4 g
Fat: 24 g

Whipped Ricotta Toast on low carb bread

Servings: 1

Ingredients:

1 slice low-carb, sugar-free bread, toasted
1/3 cup ricotta (use lactose-free ricotta if needed)
1 tsp olive oil, plus more to drizzle (optional)
1/2 tsp lemon zest
1 tsp chia seeds
1 pinch salt
1 pinch black pepper

Directions:

Toast the bread until crisp.
Whip ricotta with olive oil, lemon zest, salt, and pepper until fluffy.
Spread whipped ricotta on toast.
Sprinkle chia seeds on top, then add a small olive oil drizzle if you like.

Macros:

Calories: 280
Protein: 14 g
Net Carbs: 5 g
Fat: 20 g

Lunch and side salads with bright Mediterranean flavor (no onion required)

Salads are the easiest place to keep Mediterranean keto and low FODMAP on track. You get crunch, salt, acid, and herbs in every bite, without needing onion to make it taste “finished”. The trick is simple: measure the higher-FODMAP add-ins (like avocado, beans, and artichokes), then build big flavor with lemon, vinegar, oregano, capers, olives, and good olive oil.

Greek Salad without onion (low FODMAP)

Servings: 1

Ingredients:

1 cup cucumber, chopped
3/4 cup chopped tomato
2 tbsp sliced Kalamata olives
1 oz feta, cubed or crumbled
1 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1/2 tsp dried oregano
1 pinch salt
1 pinch black pepper
Optional: 1/3 cup green bell pepper, sliced

Directions:

Add cucumber, tomato, olives, feta (and bell pepper if using) to a bowl.
Whisk olive oil, vinegar, oregano, salt, and pepper.
Pour dressing over the salad and toss gently.

Macros (per serving): Calories: 330, Protein: 8 g, Net Carbs: 8 g, Fat: 28 g

Mediterranean Tuna Salad with olive oil dressing

Servings: 1

Ingredients:

1 can tuna in water, drained (5 oz)
1/2 cup cucumber, diced
1/2 cup tomato, diced
2 tbsp chopped parsley
1 tbsp capers, drained
1 tbsp lemon juice
1 tbsp extra-virgin olive oil
1/8 tsp black pepper
2 cups mixed greens (for serving)

Directions:

Flake tuna into a bowl, then add cucumber, tomato, parsley, and capers.
Stir in lemon juice, olive oil, and pepper.
Serve on greens or spoon into lettuce cups.

Meal prep tip: Keep the salad mix and greens separate, so the greens stay crisp.
Macros (per serving, on greens): Calories: 360, Protein: 33 g, Net Carbs: 6 g, Fat: 22 g

Antipasto Salad with salami, mozzarella, and artichokes (portion mindful)

Servings: 1

Ingredients:

2 cups romaine, chopped
2 oz salami, sliced
2 oz fresh mozzarella, cubed
1/4 cup cherry tomatoes, halved
2 tbsp sliced olives
1/4 cup drained artichoke hearts, chopped (small portion)
1 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
Optional: 1 tbsp sliced pepperoncini, drained (check tolerance)
1/2 tsp dried oregano

Directions:

Add romaine, salami, mozzarella, tomatoes, olives, and artichokes to a bowl.
Whisk olive oil, vinegar, oregano (and pepperoncini brine if you like).
Toss, then taste and adjust seasoning.

Swap note: If artichokes bother you, skip them and add 1 tbsp extra olives.
Macros (per serving): Calories: 610, Protein: 28 g, Net Carbs: 6 g, Fat: 51 g

Avocado Tuna Salad with dill (keep avocado to 1/4)

Servings: 1

Ingredients:

1 can tuna in water, drained (5 oz)
1/4 medium avocado, diced
1/4 cup celery, finely diced (measured)
2 tbsp mayonnaise (or 1 tbsp mayo + 1 tbsp olive oil)
1 tbsp lemon juice
1 tbsp chopped fresh dill (or 1 tsp dried dill)
1 pinch salt
1 pinch black pepper
4 large butter lettuce leaves (for serving)

Directions:

Mix tuna, avocado, and celery in a bowl.
Stir in mayonnaise, lemon juice, dill, salt, and pepper.
Spoon into lettuce leaves and fold like tacos.

Macros (per serving): Calories: 520, Protein: 31 g, Net Carbs: 3 g, Fat: 42 g

Cucumber tomato and feta salad

Servings: 1

Ingredients:

1 cup cucumber, chopped
3/4 cup tomato, chopped
1 oz feta, crumbled
1 tbsp extra-virgin olive oil
1 tbsp lemon juice (or red wine vinegar)
1 tbsp chopped parsley (or 1/2 tsp dried oregano)
1 pinch black pepper

Directions:

Combine cucumber, tomato, and feta in a bowl.
Drizzle with olive oil and lemon juice.
Finish with parsley and pepper, then toss.

Make ahead note: Prep the veggies and store dry, then add oil and acid right before eating.
Macros (per serving): Calories: 260, Protein: 7 g, Net Carbs: 7 g, Fat: 21 g

Green salad with edamame and beets

Servings: 1

Ingredients:

2 cups mixed greens
1/4 cup shelled edamame, cooked and cooled (measured)
1/4 cup roasted beets, diced (small portion)
1 oz goat cheese (or feta)
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1/2 tsp Dijon mustard
1 pinch salt
1 pinch black pepper

Directions:

Add greens, edamame, beets, and cheese to a bowl.
Whisk olive oil, lemon juice, Dijon, salt, and pepper.
Dress the salad, toss, and serve.

Carb note: This one runs higher because of beets and edamame, keep it as a side if you’re strict keto.
Macros (per serving): Calories: 340, Protein: 13 g, Net Carbs: 10 g, Fat: 26 g

Spinach and strawberry meal prep salad with walnuts

Servings: 1

Ingredients:

2 cups baby spinach
1/2 cup strawberries, sliced (measured)
2 tbsp walnuts, chopped
1 oz feta, crumbled
1 tbsp extra-virgin olive oil
2 tsp red wine vinegar
1/2 tsp Dijon mustard
1 pinch black pepper

Directions:

Add spinach, strawberries, walnuts, and feta to a bowl.
Whisk olive oil, vinegar, Dijon, and pepper.
Drizzle dressing over the salad and toss right before eating.

Storage tips: Pack dressing separately, and keep strawberries in their own container to prevent soggy spinach.
Macros (per serving): Calories: 360, Protein: 8 g, Net Carbs: 7 g, Fat: 33 g

Greek style salad with edamame instead of chickpeas

Servings: 1

Ingredients:

2 cups romaine, chopped
1/4 cup shelled edamame, cooked and cooled (measured)
1/2 cup cucumber, chopped
1/2 cup cherry tomatoes, halved
2 tbsp sliced olives
1 oz feta, crumbled
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1/2 tsp dried oregano
1 pinch black pepper

Directions:

Combine romaine, edamame, cucumber, tomatoes, olives, and feta in a bowl.
Whisk olive oil, lemon juice, oregano, and pepper.
Toss and serve cold.

Why edamame works: It gives that “bean” bite with fewer carbs than chickpeas, when you keep the portion tight.
Macros (per serving): Calories: 420, Protein: 16 g, Net Carbs: 9 g, Fat: 33 g

Waldorf salad with Dijon vinaigrette

Servings: 1

Ingredients:

1 cup chicken breast, cooked and chopped (about 5 oz, optional but filling)
1/2 cup celery, thinly sliced
2 tbsp walnuts, chopped
1/4 cup apple, diced small (measured)
2 tbsp mayonnaise
1 tsp Dijon mustard
1 tbsp lemon juice
1 pinch salt
1 pinch black pepper
Swap option: 1/4 cup diced strawberries instead of apple (lower net carbs)

Directions:

Add chicken (if using), celery, walnuts, and apple to a bowl.
Stir mayonnaise, Dijon, lemon juice, salt, and pepper until smooth.
Fold dressing into the salad, then chill 10 minutes before serving.

Macros (per serving, with chicken and apple): Calories: 610, Protein: 41 g, Net Carbs: 8 g, Fat: 44 g

Tuscan tuna and white bean salad (small portion, rinsed)

Servings: 1

Ingredients:

1 can tuna in water, drained (5 oz)
2 cups arugula
2 tbsp canned white beans, rinsed and drained (very small portion)
1/2 cup cherry tomatoes, halved
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tbsp chopped basil (or parsley)
1 pinch salt
1 pinch black pepper

Directions:

Add arugula, tomatoes, tuna, and beans to a bowl.
Whisk olive oil, lemon juice, basil, salt, and pepper.
Dress the salad and toss gently.

This is higher carb than most keto salads, so treat it as a small side, or use it for flexible keto days.

Macros (per serving): Calories: 360, Protein: 33 g, Net Carbs: 7 g, Fat: 21 g

Seafood dinners that feel restaurant worthy but stay gut friendly

Seafood is a cheat code for Mediterranean keto because it cooks fast, tastes fancy, and pairs well with simple low-FODMAP flavor builders. Think lemon, herbs, capers, and garlic-infused oil for that classic “bistro” feel, without the usual triggers.

Below are 10 dinner ideas that keep carbs low, portions realistic, and digestion in mind. Macros are estimates per serving.

grilled-salmon-lemon-butter-sauce-spinach-stages-c404b9ee - Keto Sugar Free

Grilled salmon with lemon butter sauce and sauteed spinach

Servings: 2

Ingredients:

2 salmon fillets (6 oz each)
1 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp butter
2 tbsp lemon juice
1 tsp lemon zest
1 tbsp capers, drained (optional)
6 cups baby spinach
1 tbsp garlic-infused olive oil

Directions:

Grill option: Heat grill to medium-high (about 400°F). Oil grates; grill salmon 4 to 5 minutes per side.
Pan-sear option: Heat a skillet over medium-high. Sear salmon in 1 tbsp olive oil, 4 minutes skin-side down, then 2 to 4 minutes more.
Melt butter; stir in lemon juice, zest, and capers (if using). Spoon over salmon.
Saute spinach in garlic-infused oil over medium heat, 1 to 2 minutes, season lightly.
Side note: Also great with sliced cucumber tossed with lemon and olive oil.

Macros (per serving): Calories: 560, Protein: 38 g, Net Carbs: 3 g, Fat: 44 g

Lemon “garlic” baked branzino (using garlic-infused oil)

Servings: 2

Ingredients:

1 whole branzino (about 1.25 to 1.5 lb), cleaned and scaled
1 1/2 tbsp garlic-infused olive oil
1 tsp kosher salt
1/4 tsp black pepper
1 tsp dried oregano
1/2 lemon, thinly sliced
1 tbsp lemon juice
2 tbsp chopped parsley
2 tbsp thin-sliced fennel (optional, small amount)

Directions:

Heat oven to 425°F. Pat fish dry, then place on a lined sheet pan.
Rub outside and cavity with infused oil, salt, pepper, and oregano.
Stuff with lemon slices (and a little fennel if using). Bake 18 to 22 minutes, until flesh flakes easily.
Finish with lemon juice and parsley.
Side note: Serve with sauteed spinach or a simple arugula salad with olive oil and lemon.

Macros (per serving): Calories: 360, Protein: 40 g, Net Carbs: 1 g, Fat: 22 g

Easy shrimp scampi with zoodles

Servings: 2

Ingredients:

1 lb large shrimp, peeled and deveined
1 1/2 tbsp garlic-infused olive oil
1 tbsp butter (optional)
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp lemon juice
1 tsp lemon zest
1/4 tsp red pepper flakes (optional)
1/4 cup chopped parsley
4 cups zucchini noodles (about 2 medium zucchini)

Directions:

Pat shrimp dry. Sear in infused oil over medium-high, 1 to 2 minutes per side.
Add butter (if using), lemon juice, zest, pepper flakes, and parsley; toss 20 seconds, then remove from heat.
Zoodle tip: Salt zoodles lightly, rest 10 minutes, then squeeze dry in a towel. Warm in a dry skillet 60 to 90 seconds, just until hot.
Spoon shrimp and sauce over zoodles.
Side note: Add a few olives on the plate for extra Mediterranean flavor.

Macros (per serving, with butter): Calories: 360, Protein: 38 g, Net Carbs: 5 g, Fat: 20 g

baked-sea-bass-lemon-caper-dressing-recipe-4d894ad8 - Keto Sugar Free

Baked sea bass with lemon caper dressing

Servings: 2

Ingredients:

2 sea bass fillets (6 oz each)
1 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp olive oil (for dressing)
2 tbsp lemon juice
1 tbsp capers, drained
2 tbsp chopped parsley

Directions:

Heat oven to 400°F. Place fish on a lined sheet pan, brush with 1 tbsp olive oil, season with salt and pepper.
Bake 10 to 12 minutes, until it flakes and turns opaque.
Stir dressing oil, lemon juice, capers, and parsley. Spoon over fish right before serving.
Side note: Pair with roasted zucchini rounds (olive oil, salt, 425°F for 15 minutes).

Macros (per serving): Calories: 450, Protein: 36 g, Net Carbs: 1 g, Fat: 33 g

One pot garlicky shrimp and broccoli (portion mindful broccoli)

Servings: 2

Ingredients:

1 lb large shrimp, peeled and deveined
2 cups broccoli florets (measured, portion mindful)
1 1/2 tbsp garlic-infused olive oil
1 tbsp lemon juice
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 tsp smoked paprika
2 tbsp chopped parsley

Directions:

Warm infused oil in a large skillet over medium-high. Add broccoli and 2 tbsp water, cover, steam 3 minutes.
Uncover; add shrimp, salt, pepper, and paprika. Cook 2 to 3 minutes, stirring, until shrimp turn pink.
Finish with lemon juice and parsley.
Swap note: If broccoli bothers you, use 2 cups trimmed green beans instead (cook 5 to 6 minutes before adding shrimp).
Side note: Serve with a small tomato and cucumber bowl dressed in olive oil.

Macros (per serving, with broccoli): Calories: 340, Protein: 38 g, Net Carbs: 5 g, Fat: 18 g

Salmon stuffed avocados (1/4 avocado per serving)

Servings: 2

Ingredients:

1/2 medium avocado (so 1/4 per serving)
6 oz canned salmon, drained (or 6 oz cooked leftover salmon, flaked)
2 tbsp mayonnaise (or lactose-free Greek yogurt)
1 tbsp lemon juice
1 tbsp chopped dill
1 tbsp chopped celery (optional, for crunch)
1/4 tsp salt
1/8 tsp black pepper

Directions:

Mash salmon with mayo (or yogurt), lemon, dill, celery (if using), salt, and pepper.
Scoop a small well into each avocado quarter, then mound salmon mixture on top.
Chill 10 minutes for best texture.
Side note: Add arugula with olive oil and a squeeze of lemon.

Macros (per serving, using mayo): Calories: 320, Protein: 20 g, Net Carbs: 2 g, Fat: 26 g

Walnut rosemary crusted salmon

Servings: 2

Ingredients:

2 salmon fillets (6 oz each)
1/3 cup walnut meal (finely ground walnuts)
1 tbsp Dijon mustard
1 tbsp olive oil
1 tsp chopped fresh rosemary (or 1/2 tsp dried)
1/2 tsp kosher salt
1/4 tsp black pepper
1 tsp lemon zest

Directions:

Heat oven to 425°F. Place salmon on a lined sheet pan.
Stir walnut meal, olive oil, rosemary, salt, pepper, and lemon zest.
Brush salmon with Dijon, then press walnut mixture on top.
Bake 10 to 12 minutes, until salmon flakes and crust looks toasted.
Side note: Serve with sauteed spinach or roasted bell pepper strips.

Macros (per serving): Calories: 640, Protein: 40 g, Net Carbs: 3 g, Fat: 52 g

Grilled swordfish with Mediterranean cumin rub

Servings: 2

Ingredients:

2 swordfish steaks (6 oz each)
1 tbsp olive oil
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
3/4 tsp kosher salt
1/4 tsp black pepper
1 tbsp lemon juice (to finish)

Directions:

Heat grill to medium-high (about 400°F). Pat fish dry.
Rub swordfish with olive oil, then coat with cumin, paprika, oregano, salt, and pepper.
Grill 4 to 5 minutes per side, until just cooked through.
Finish with lemon juice right before serving.
Side note: Great with a small Greek salad style plate (cucumber, tomato, feta).

Macros (per serving): Calories: 430, Protein: 42 g, Net Carbs: 1 g, Fat: 28 g

baked-yogurt-herb-salmon-fennel-lemon-steps-af3a8cda - Keto Sugar Free

Baked yogurt and herb salmon with fennel and lemon

Servings: 2

Ingredients:

2 salmon fillets (6 oz each)
1/3 cup lactose-free Greek yogurt
1 tbsp garlic-infused olive oil
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp chopped dill (or parsley)
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 cup thin-sliced fennel (modest portion)
1/2 lemon, thinly sliced

Directions:

Heat oven to 400°F. Place fennel and lemon slices on a lined sheet pan, drizzle with a little infused oil.
Mix yogurt, remaining infused oil, lemon juice, zest, dill, salt, and pepper. Spread over salmon.
Nestle salmon on the pan. Bake 12 to 14 minutes, until it flakes.
Side note: Add a few sliced olives or capers on the plate if you like.

Macros (per serving): Calories: 520, Protein: 39 g, Net Carbs: 4 g, Fat: 38 g

Easy salmon cakes with arugula salad (almond flour binder)

Servings: 2 (makes 4 small cakes)

Ingredients:

12 oz canned salmon, drained well
1 large egg
1/4 cup almond flour
2 tbsp lemon juice
2 tbsp chopped parsley
1 tsp Dijon mustard
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp olive oil (for pan-frying)

Directions:

Mix salmon, egg, almond flour, lemon juice, parsley, Dijon, salt, and pepper. Form 4 patties.
Heat olive oil in a skillet over medium. Pan-fry 3 to 4 minutes per side, until golden and heated through.
Salad (quick): Toss 3 cups arugula with 1 tbsp olive oil, 1 tbsp lemon juice, pinch salt, and pepper.
Side note: Also works with cucumber ribbons dressed with olive oil and dill.

Macros (per serving, including salad): Calories: 590, Protein: 41 g, Net Carbs: 4 g, Fat: 45 g

Chicken recipes for easy weeknights, meal prep, and picky eaters

Chicken is the “blank canvas” protein that still tastes exciting with lemon, herbs, olive oil, and a good spice mix. These Mediterranean keto chicken dinners keep carbs low, skip onion and garlic, and stay low FODMAP with smart swaps like garlic-infused olive oil, chives, and lactose-free dairy.

Each recipe is built for weeknights, meal prep, or kids who want simple flavors (with sauces on the side when needed).

Sheet pan lemon herb chicken with zucchini and green beans

Servings: 4

Ingredients:

1 1/2 lb boneless skinless chicken thighs
2 tbsp garlic-infused olive oil
1 lemon (zest + 2 tbsp juice)
1 tsp dried oregano
1 tsp dried thyme
1 tsp kosher salt
1/2 tsp black pepper
12 oz green beans, trimmed
2 medium zucchini, thick-sliced

Directions:

Heat oven to 425°F. Line a sheet pan.
Toss chicken with oil, lemon zest, lemon juice, oregano, thyme, salt, and pepper.
Add green beans to the pan and roast 12 minutes.
Add zucchini (halfway step prevents mushy zucchini). Roast 10 to 12 minutes more, until chicken hits 165°F.

Macros (per serving): Calories: 390, Protein: 32 g, Net Carbs: 5 g, Fat: 27 g

Chicken souvlaki without garlic or onion

Servings: 4

Ingredients:

1 1/2 lb chicken breast, cubed
2 tbsp garlic-infused olive oil
2 tbsp lemon juice
1 tsp dried oregano
1 tsp paprika
1 tsp kosher salt
1/2 tsp black pepper

Directions:

Mix oil, lemon juice, oregano, paprika, salt, and pepper. Toss with chicken.
Marinate 20 minutes (or up to 24 hours).
Skewer and grill over medium-high heat 8 to 10 minutes total, turning often, until 165°F.

Serve with quick cucumber dill sauce: stir 1/2 cup lactose-free Greek yogurt, 1/2 cup grated cucumber (squeezed dry), 1 tbsp chopped dill, 1 tbsp lemon juice, and a pinch of salt.

Macros (per serving, chicken only): Calories: 220, Protein: 35 g, Net Carbs: 1 g, Fat: 8 g

Chicken cutlets with sun dried tomato cream sauce

Servings: 4

Ingredients:

1 1/2 lb chicken cutlets
1 tbsp olive oil
1/2 tsp kosher salt
1/2 tsp black pepper
1/3 cup oil-packed sun-dried tomatoes, drained and chopped
3/4 cup lactose-free heavy cream (or regular, if tolerated)
1/4 cup grated Parmesan
2 cups baby spinach (optional)

Directions:

Sear cutlets in olive oil over medium-high, 3 to 4 minutes per side. Remove.
Lower heat to medium. Stir in sun-dried tomatoes and cream, simmer 2 minutes.
Add Parmesan, then return chicken. Simmer 2 to 3 minutes until cooked through.
Wilt spinach in the sauce if using.

Meal prep: Store up to 4 days. Reheat gently on low with a splash of cream to keep the sauce smooth.

Macros (per serving, with spinach): Calories: 430, Protein: 37 g, Net Carbs: 4 g, Fat: 29 g

Greek meatballs with tomato sauce (low FODMAP binder)

Servings: 4 (about 16 meatballs)

Ingredients:

1 lb ground chicken (or turkey)
1 large egg
1/4 cup almond flour (or 1/4 cup gluten-free crumbs)
2 tbsp chopped parsley
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp garlic-infused olive oil
1 1/2 cups crushed tomatoes

Directions:

Heat oven to 425°F. Line a sheet pan.
Mix ground meat, egg, almond flour, parsley, oregano, salt, and pepper. Roll into 16 balls.
Bake 14 to 16 minutes, until 165°F.
Simmer sauce: warm infused oil, add crushed tomatoes, simmer 8 minutes, then add meatballs.

Macros (per serving): Calories: 360, Protein: 32 g, Net Carbs: 5 g, Fat: 23 g

Chicken Florentine skillet (creamy spinach)

Servings: 4

Ingredients:

1 1/2 lb chicken breast, thin-sliced
1 tbsp olive oil
1/2 tsp kosher salt
1/2 tsp black pepper
1 cup lactose-free heavy cream (or 3/4 cup coconut cream)
1/4 cup grated Parmesan
5 oz baby spinach
Pinch of nutmeg (optional)

Directions:

Sear chicken in olive oil over medium-high, 4 to 5 minutes per side. Remove.
Lower heat to medium. Stir in cream and Parmesan, simmer 2 minutes.
Add spinach to wilt, then return chicken. Add nutmeg if using, heat 1 minute.

Macros (per serving, lactose-free cream): Calories: 420, Protein: 38 g, Net Carbs: 3 g, Fat: 28 g

Piri piri chicken with lemon and herbs

Servings: 4

Ingredients:

1 1/2 lb bone-in chicken thighs
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp smoked paprika
1 tsp chili flakes (or 1/2 tsp cayenne)
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper

Directions:

Heat oven to 425°F (or preheat grill to medium-high).
Mix oil, lemon, paprika, chili, oregano, salt, and pepper. Rub on chicken.
Bake 30 to 35 minutes (or grill 6 to 7 minutes per side) until 165°F.
Rest 5 minutes, then add a fresh squeeze of lemon.

Macros (per serving): Calories: 410, Protein: 30 g, Net Carbs: 1 g, Fat: 31 g

Italian chicken stuffed zucchini with mozzarella and Parmesan

Servings: 4

Ingredients:

2 medium zucchini (1/2 zucchini per serving)
1 tbsp olive oil
1 lb ground chicken
1 tsp Italian seasoning
1/2 tsp kosher salt
1/2 cup crushed tomatoes
1/2 cup shredded mozzarella (lactose-free if needed)
2 tbsp grated Parmesan

Directions:

Heat oven to 400°F. Halve zucchini lengthwise and scoop centers.
Brush zucchini boats with olive oil. Bake 10 minutes to soften.
Brown ground chicken with Italian seasoning and salt, 6 to 7 minutes.
Stir in crushed tomatoes. Fill boats, top with mozzarella and Parmesan.
Bake 12 minutes, then broil 1 to 2 minutes to brown the cheese.

Macros (per serving): Calories: 360, Protein: 33 g, Net Carbs: 5 g, Fat: 22 g

Chicken bacon ranch casserole (keto, low FODMAP ranch style)

Servings: 4

Ingredients:

4 cups cooked shredded chicken (about 1 1/2 lb)
6 slices bacon, cooked and crumbled
1 cup lactose-free sour cream
1/2 cup mayonnaise
1 tsp dried dill
1 tbsp chopped chives
1 tbsp chopped parsley
1/2 tsp kosher salt
1/2 tsp black pepper
1 1/2 cups shredded cheddar (lactose-free if needed)

Directions:

Heat oven to 375°F. Grease an 8-inch baking dish.
Stir sour cream, mayo, dill, chives, parsley, salt, and pepper.
Fold in chicken and half the bacon. Top with cheddar and remaining bacon.
Bake 18 to 22 minutes until hot and bubbly.

Meal prep: Store up to 4 days. Reheat covered at 325°F for 12 to 15 minutes (or microwave in short bursts).

Macros (per serving): Calories: 620, Protein: 45 g, Net Carbs: 3 g, Fat: 47 g

Spiced grilled chicken with cauliflower tabbouleh (portion sensitive cauliflower)

Servings: 4

Ingredients:

1 1/2 lb chicken breast
2 tbsp olive oil
2 tbsp lemon juice
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
2 cups cauliflower rice (keep portion modest)
1 cup cucumber, diced
1/2 cup chopped parsley
2 tbsp olive oil (for tabbouleh)
1 tbsp lemon juice (for tabbouleh)

Directions:

Toss chicken with oil, lemon, cumin, paprika, oregano, salt, and pepper.
Grill over medium-high 5 to 6 minutes per side, until 165°F. Rest 5 minutes.
Mix cauliflower rice, cucumber, parsley, olive oil, and lemon juice.
If cauliflower bothers you, swap the base for extra chopped cucumber and parsley.

Macros (per serving): Calories: 350, Protein: 37 g, Net Carbs: 4 g, Fat: 20 g

Air fryer Cajun spiced rotisserie style chicken

Servings: 6

Ingredients:

1 whole chicken (about 3 1/2 to 4 lb)
1 1/2 tbsp olive oil
2 tsp smoked paprika
1 tsp dried thyme
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
1/4 tsp cayenne (optional)

Directions:

Pat chicken very dry. Rub with olive oil.
Mix spices (no garlic or onion powder) and coat chicken well.
Air fry at 360°F for 50 to 60 minutes, turning once if your basket requires it, until 165°F in the breast and 175°F in the thigh.
Rest 10 to 15 minutes before carving.

Meal prep: Chill leftovers up to 4 days. Reheat in the air fryer at 350°F for 4 to 6 minutes to keep the skin crisp.

Macros (per serving): Calories: 320, Protein: 28 g, Net Carbs: 0 g, Fat: 22 g

Hearty dinner recipes with lamb, beef, turkey, and vegetarian options

These dinners are built for nights when you want something filling, not fussy. You’ll get bold Mediterranean flavor without onion or garlic, thanks to garlic-infused olive oil, herbs, citrus, and warm spices. Tomato and higher-carb veggies stay measured so the recipes still work for keto and low FODMAP goals.

Grilled lamb chops with mint, lemon, and olive oil

A simple minty marinade makes lamb taste fresh, not heavy. Grill if you can, but a hot skillet works just as well.

Servings: 2

Ingredients:

8 lamb rib chops (about 1 lb)
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp lemon zest
2 tbsp chopped fresh mint
1 tsp dried oregano
3/4 tsp kosher salt
1/4 tsp black pepper

Directions:

Pat chops dry, then toss with olive oil, lemon juice, zest, mint, oregano, salt, and pepper.
Rest 15 minutes at room temp.
Grill over medium-high 3 to 4 minutes per side (or pan-sear in a hot skillet), then rest 5 minutes.

Side idea: Cucumber salad (1 cup cucumber, 1 tbsp olive oil, 1 tbsp lemon juice, pinch salt).
Macros (per serving, lamb only): Calories: 520, Protein: 34 g, Net Carbs: 1 g, Fat: 41 g

Easy kofta (beef or lamb) without garlic

These taste like street food, but they’re weeknight simple. Cumin and coriander do the heavy lifting, and parsley keeps it bright.

Servings: 4

Ingredients:

1 lb ground beef or lamb
1 large egg
1/4 cup chopped parsley
1 1/2 tsp ground cumin
1 tsp ground coriander
1/2 tsp kosher salt
1/4 tsp black pepper
Optional: 2 tbsp thin-sliced scallion greens

Directions:

Mix all ingredients until just combined.
Shape into 8 short logs, press onto skewers (or shape as patties).
Grill over medium-high 8 to 10 minutes total, turning often (or bake at 425°F for 14 to 16 minutes).

Macros (per serving, using 85% lean beef): Calories: 290, Protein: 22 g, Net Carbs: 1 g, Fat: 22 g

Keto meatza with low FODMAP Mediterranean toppings

Think of this as pizza that eats like a burger. Keep the sauce portion tight, then pile on olives, basil, and a little bell pepper.

Servings: 4

Ingredients:

1 lb ground beef or ground turkey
1 large egg
1/4 cup grated Parmesan
1/2 tsp dried oregano
3/4 tsp kosher salt
1/4 tsp black pepper
1/3 cup onion-free, garlic-free tomato sauce (measured)
1 cup shredded mozzarella (lactose-free if needed)
2 tbsp sliced olives
1/3 cup diced bell pepper
2 tbsp chopped fresh basil

Directions:

Heat oven to 425°F. Line a sheet pan.
Mix meat, egg, Parmesan, oregano, salt, and pepper. Press into a 10 to 11-inch round.
Bake 15 minutes, drain any grease, then bake 5 minutes more.
Spread sauce, add mozzarella, olives, and bell pepper. Bake 6 to 8 minutes.
Top with basil before slicing.

Macros (per serving, using ground turkey): Calories: 360, Protein: 32 g, Net Carbs: 4 g, Fat: 23 g

Low carb lasagna stuffed spaghetti squash (portion mindful)

This is lower carb, not zero carb. Spaghetti squash brings the lasagna vibe, so keep your serving modest and pair with a green salad.

Servings: 4

Ingredients:

1 medium spaghetti squash (about 3 lb)
1 tbsp garlic-infused olive oil
1 lb ground beef or turkey
1 tsp dried Italian seasoning
3/4 tsp kosher salt
1/2 cup crushed tomatoes (measured)
1/2 cup ricotta (lactose-free if needed)
1/2 cup shredded mozzarella (lactose-free if needed)
2 tbsp grated Parmesan
2 tbsp chopped basil or parsley

Directions:

Heat oven to 400°F. Halve squash, scoop seeds, rub cut sides with 1 tsp infused oil.
Roast cut-side down 35 to 45 minutes, then scrape strands with a fork.
Brown meat in remaining infused oil, add seasoning and salt, stir in crushed tomatoes, simmer 5 minutes.
Mix squash strands with half the meat sauce. Stuff back into shells.
Top with ricotta, remaining sauce, mozzarella, and Parmesan. Bake 12 to 15 minutes.

Macros (per serving): Calories: 410, Protein: 30 g, Net Carbs: 10 g, Fat: 26 g

Middle Eastern beef stew with zaatar (one pot)

This stew feels rich, but it stays light on carbs. Turnip acts like potato, while zucchini softens into the broth.

Servings: 4

Ingredients:

1 1/2 lb beef chuck, cut into 1-inch chunks
2 tbsp garlic-infused olive oil
2 tbsp tomato paste (measured)
1 1/2 cups diced turnip (or 2 cups zucchini chunks)
2 cups low-sodium beef broth
1/2 cup crushed tomatoes (measured)
1 1/2 tsp zaatar
1 tsp ground cumin
1 tsp kosher salt
1/4 tsp black pepper

Directions:

Brown beef in infused oil in a Dutch oven over medium-high, 6 to 8 minutes.
Stir in tomato paste, zaatar, cumin, salt, and pepper for 30 seconds.
Add turnip, broth, and crushed tomatoes. Bring to a simmer.
Cover and cook on low 60 to 75 minutes, until tender (add zucchini in the last 15 minutes if using).

Macros (per serving): Calories: 420, Protein: 36 g, Net Carbs: 6 g, Fat: 27 g

Mozzarella basil and zucchini frittata

This is a fridge-cleanout dinner that still feels like a real meal. Start on the stove, then let the oven finish it like a gentle set custard.

Servings: 4

Ingredients:

8 large eggs
2 tbsp olive oil
2 cups grated zucchini (squeezed dry)
1 cup shredded mozzarella (lactose-free if needed)
1/4 cup chopped basil
3/4 tsp kosher salt
1/4 tsp black pepper

Directions:

Heat oven to 375°F.
Warm olive oil in a 10-inch oven-safe skillet over medium. Cook zucchini 3 minutes.
Whisk eggs with salt and pepper, stir in mozzarella and basil.
Pour eggs into skillet, cook 2 minutes until edges set.
Bake 12 to 15 minutes until just set in the center, then rest 5 minutes.

Macros (per serving): Calories: 290, Protein: 18 g, Net Carbs: 3 g, Fat: 23 g

Ground turkey gyros in lettuce wraps with quick tzatziki

All the gyro flavor, none of the pita. The cool tzatziki keeps the spices from feeling too heavy.

Servings: 4

Ingredients:

1 lb ground turkey
1 tbsp garlic-infused olive oil
1 1/2 tsp dried oregano
1 tsp ground cumin
1 tsp smoked paprika
3/4 tsp kosher salt
1/4 tsp black pepper
8 large romaine leaves (or butter lettuce)

Tzatziki:

3/4 cup lactose-free Greek yogurt
1/2 cup grated cucumber (squeezed dry)
1 tbsp chopped dill
1 tbsp lemon juice
Pinch salt

Directions:

Cook turkey in infused oil over medium-high, breaking it up, 7 to 9 minutes.
Add oregano, cumin, paprika, salt, and pepper, then cook 1 minute more.
Stir tzatziki ingredients in a bowl.
Spoon turkey into lettuce leaves and top with tzatziki.

Macros (per serving, with tzatziki): Calories: 310, Protein: 28 g, Net Carbs: 4 g, Fat: 20 g

Grilled zucchini boats with feta and tomato

Zucchini boats act like little edible casseroles. Keep the tomato portion measured, then let feta do the salty work.

Servings: 4

Ingredients:

4 medium zucchini, halved lengthwise
2 tbsp olive oil
1/2 cup diced tomato (measured)
3 oz feta, crumbled
1 tsp dried oregano
1/2 tsp kosher salt
1/4 tsp black pepper

Directions:

Scoop a small channel in each zucchini half.
Brush with olive oil, season with salt and pepper.
Mix tomato, feta, and oregano, then mound into boats.
Grill over medium heat 10 to 12 minutes with lid closed (or bake at 425°F for 15 to 18 minutes).

Macros (per serving, 2 halves): Calories: 210, Protein: 7 g, Net Carbs: 5 g, Fat: 17 g

Low FODMAP arrabiata moussaka (low carb, no onion)

Arrabiata sauce brings the heat, eggplant brings the comfort. For the topping, go creamy with lactose-free dairy, or keep it simple with an egg set.

Servings: 4

Ingredients:

2 medium eggplants, sliced into 1/2-inch rounds
3 tbsp garlic-infused olive oil, divided
1 lb ground beef or lamb
1 1/2 cups crushed tomatoes (measured)
1 to 2 tsp crushed red pepper flakes (to taste)
1 tsp dried oregano
1 tsp kosher salt
1/4 tsp black pepper

Topping (béchamel-style):

1/2 cup lactose-free heavy cream
1/3 cup grated Parmesan
1 large egg

Directions:

Heat oven to 425°F. Brush eggplant with 2 tbsp infused oil, roast 18 minutes, flip halfway.
Brown meat in 1 tbsp infused oil. Add tomatoes, pepper flakes, oregano, salt, and pepper, then simmer 8 minutes.
Whisk cream, Parmesan, and egg.
Layer eggplant and sauce in an 8-inch baking dish, then pour topping over.
Bake at 375°F for 20 to 25 minutes, until set and browned.

Macros (per serving): Calories: 520, Protein: 30 g, Net Carbs: 9 g, Fat: 39 g

If you’re very sensitive, keep the tomato sauce portion consistent and don’t stack other high-FODMAP foods in the same meal.

Spinach and feta tofu scramble (high protein vegetarian)

This is a savory, protein-forward dinner that cooks in one pan. Turmeric adds color, while lemon makes everything taste awake.

Servings: 2

Ingredients:

14 oz extra-firm tofu, drained and pressed
1 tbsp garlic-infused olive oil
2 cups baby spinach
2 oz feta, crumbled (lactose-free if needed)
1/2 tsp ground turmeric
1/2 tsp kosher salt
1/4 tsp black pepper
1 tbsp lemon juice

Directions:

Crumble tofu into a skillet with infused oil over medium heat.
Season with turmeric, salt, and pepper, then cook 6 to 8 minutes until drier.
Add spinach and cook 1 minute to wilt.
Remove from heat, stir in feta and lemon juice, then serve warm.

Macros (per serving): Calories: 290, Protein: 22 g, Net Carbs: 4 g, Fat: 20 g

Enjoy!

These 50 low-FODMAP Mediterranean keto recipes make eating well feel simple again. Breakfast stays quick and protein-forward with egg bowls, bites, omelets, chia pudding, and onion-free shakshuka. Lunch and sides keep things crisp with Greek-style salads, tuna bowls, measured avocado, and smart bean or artichoke portions when you want them. Dinner covers the full spread, lemony seafood with capers and herbs, weeknight chicken you can meal prep, plus hearty mains like lamb chops, kofta, meatza, stews, and a few vegetarian options.

To make this easy, use a simple 3-step plan. First, pick 2 breakfasts and rotate them all week. Next, choose 2 lunches or salads, then prep the veggies and dress right before eating. Finally, select 3 dinners, cook once, and repeat for leftovers.

Keep portion sizes low-FODMAP, especially for avocado, broccoli, cauliflower, beans, and higher-tomato meals. Build big flavor with garlic-infused olive oil, lemon, dill, mint, oregano, capers, and olives. Most importantly, track your personal triggers, because tolerance is personal and changes over time.

Save this post for your next meal plan, share it with a friend who needs gut-friendly keto ideas, and browse Keto Sugar Free categories like high-protein, diabetic-friendly, bariatric-friendly, air fryer, and one-pot recipes.