The Best 50 Mediterranean Keto Hybrid Recipes: Easy

Mediterranean food tastes fresh and satisfying, and keto can keep carbs in check. A Mediterranean keto hybrid Recipes brings them together in a simple way, you’ll focus on low-carb meals with higher healthy fats, lots of non-starchy veggies, olive oil, herbs, and plenty of seafood (plus poultry, eggs, and cheese when they fit).

This post is a roundup of the best 50 Mediterranean keto hybrid recipes, built for real life. You’ll find ingredients with exact amounts, step-by-step directions, and estimated macros per serving when available, so you can plan without guesswork.

It’s a good fit for busy families who need repeatable dinners, and for anyone looking for diabetes-friendly, bariatric-friendly meals. It also works well for GLP-1 mindful portions because many recipes center on protein and veggies, not heavy starches.

Macros are estimates, and they can change based on brands, portion sizes, and swaps.

If you like bright flavors like lemon, garlic, oregano, and rosemary, you’re in the right place.

Breakfasts that keep carbs low and flavor high (10 recipes)

Mornings go smoother when breakfast is both satisfying and simple. These Mediterranean keto hybrid breakfasts keep net carbs low while still bringing big flavor from olive oil, herbs, lemon, feta, and smart veggie swaps. Each mini recipe card is built for real life, fast pans, quick bakes, and easy prep you can repeat all week.

Greek Avocado Egg Bowl

Servings: 1
Prep time: 5 minutes
Cook time: 5 minutes

Ingredients

1/2 medium avocado
2 large eggs
1 oz feta, crumbled
1 tsp olive oil
1 tsp lemon juice
1 tbsp chopped dill or parsley
Pinch salt
Black pepper, to taste

Directions

Heat olive oil in a small nonstick skillet over medium heat.
Crack in eggs, season with salt and pepper, then cook to your liking.
Scoop avocado into a bowl and mash lightly with lemon juice.
Top with eggs, feta, and herbs, then add extra pepper.

Estimated macros per serving
Calories: 520
Protein: 21 g
Net carbs: 4 g
Fat: 45 g

Spinach and Feta Egg Bites

Servings: 6 egg bites (2 to 3 servings)
Prep time: 10 minutes
Cook time: 18 minutes

Ingredients

6 large eggs
1 cup fresh spinach, finely chopped
3 oz feta, crumbled
1/4 tsp salt
1/4 tsp black pepper
Olive oil spray (or 1 tsp olive oil for greasing)

Directions

Heat oven to 350°F and grease a 6-cup muffin tin.
Whisk eggs with salt and pepper until smooth.
Stir in spinach and feta.
Divide mixture between cups, filling each about 3/4 full.
Bake until set, 16 to 20 minutes, then cool 5 minutes before removing.
Store chilled up to 4 days, reheat 15 to 25 seconds in the microwave.

Estimated macros per 2 egg bites
Calories: 210
Protein: 14 g
Net carbs: 2 g
Fat: 16 g

Caprese Avocado Toast (keto bread or zucchini slice)

Servings: 1
Prep time: 8 minutes
Cook time: 0 to 6 minutes

Ingredients

1 slice keto bread (or 4 thick zucchini rounds, about 1/2-inch each)
1/2 medium avocado
2 oz fresh mozzarella, sliced
2 tbsp diced tomato (keep it tight)
4 to 6 fresh basil leaves
1 tsp olive oil
1 tsp balsamic vinegar (or 1 tsp lemon juice)
Pinch salt
Black pepper, to taste

Directions

Toast keto bread, or pan-sear zucchini rounds 2 to 3 minutes per side.
Mash avocado with salt and pepper, then spread over the base.
Layer mozzarella and tomato, then add basil.
Drizzle olive oil and a small amount of balsamic (or lemon).

Estimated macros per serving (with keto bread)
Calories: 430
Protein: 15 g
Net carbs: 5 g
Fat: 36 g

mushroom-asparagus-goat-cheese-frittata-recipe-0fffbc20 - Keto Sugar Free

Mushroom and Asparagus Frittata with Goat Cheese

Servings: 2
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

4 large eggs
2 tbsp heavy cream
1 cup sliced mushrooms
1 cup asparagus pieces (1-inch)
2 oz goat cheese, crumbled
1 small garlic clove, minced
1 tbsp olive oil
1/4 tsp salt
Black pepper, to taste

Directions

Heat oven to 400°F. Heat olive oil in an oven-safe skillet over medium heat.
Sauté mushrooms and asparagus with salt for 4 to 5 minutes.
Add garlic and cook 30 seconds.
Whisk eggs with cream and pepper, then pour into the skillet.
Sprinkle goat cheese on top, then cook 2 minutes until edges set.
Bake 6 to 9 minutes, until center is just set (don’t overbake).

Estimated macros per serving
Calories: 390
Protein: 20 g
Net carbs: 4 g
Fat: 32 g

Shakshuka (eggs poached in tomato pepper sauce)

Servings: 2
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

1 tbsp olive oil
2 garlic cloves, minced
1/2 cup roasted red pepper, chopped
3/4 cup crushed tomatoes (measure it)
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp salt
Black pepper, to taste
4 large eggs
1 oz feta, crumbled (optional)
1 tbsp chopped parsley (optional)

Directions

Warm olive oil in a skillet over medium heat, then cook garlic 30 seconds.
Stir in roasted pepper, crushed tomatoes, and spices, then simmer 6 minutes.
Make 4 small wells, crack in eggs, and cover the skillet.
Cook 5 to 8 minutes until whites set and yolks stay soft.
Top with feta and parsley. Keep sauce portions moderate to control carbs.

Estimated macros per serving (without feta)
Calories: 260
Protein: 18 g
Net carbs: 6 g
Fat: 18 g

smoked-salmon-cream-cheese-omelet-recipe-cc4c5273 - Keto Sugar Free

Smoked Salmon and Cream Cheese Omelet

Servings: 1
Prep time: 5 minutes
Cook time: 6 minutes

Ingredients

2 large eggs
1 tbsp water
1 tsp olive oil (or butter)
1 oz cream cheese, softened
2 oz smoked salmon, torn into pieces
1 tsp capers, drained
1 tsp chopped dill
1/2 tsp lemon zest
Pinch black pepper

Directions

Beat eggs with water and pepper until foamy, this keeps it tender.
Heat oil in a nonstick skillet over medium-low heat.
Pour in eggs and stir gently for 20 seconds, then let them set.
When the top looks slightly wet, add cream cheese, salmon, capers, dill, and zest on one half.
Fold, turn off heat, then let it finish 30 seconds so it stays soft.

Estimated macros per serving
Calories: 430
Protein: 28 g
Net carbs: 2 g
Fat: 34 g

Whipped Ricotta with Roasted Tomatoes

Servings: 2
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

1 cup whole milk ricotta
1 tbsp olive oil, plus 1 tsp for tomatoes
1 cup cherry tomatoes (about 150 g)
1 small garlic clove, grated
1/4 tsp salt, divided
Black pepper, to taste
2 tbsp chopped basil

Directions

Heat oven to 425°F. Toss tomatoes with 1 tsp olive oil, half the salt, and pepper.
Roast 18 to 22 minutes until burst and jammy.
Meanwhile, whip ricotta with 1 tbsp olive oil, garlic, remaining salt, and pepper (use a fork or blender).
Spoon ricotta into bowls, top with warm tomatoes and basil, then drizzle pan juices.

Estimated macros per serving
Calories: 260
Protein: 10 g
Net carbs: 5 g
Fat: 20 g

Zucchini Feta Egg Muffins

Servings: 6 muffins (2 to 3 servings)
Prep time: 12 minutes
Cook time: 20 minutes

Ingredients

1 cup grated zucchini (about 140 g)
6 large eggs
3 oz feta, crumbled
1 tsp olive oil (for greasing)
1 tsp dried oregano
1/4 tsp salt
Black pepper, to taste

Directions

Heat oven to 350°F and grease a 6-cup muffin tin with olive oil.
Wrap zucchini in a clean towel, then squeeze hard to remove liquid.
Whisk eggs with salt, pepper, and oregano.
Stir in drained zucchini and feta.
Pour into muffin cups and bake 18 to 22 minutes until set.
Cool 5 minutes, then remove, the texture stays best when zucchini is well-drained.

Estimated macros per 2 muffins
Calories: 240
Protein: 16 g
Net carbs: 3 g
Fat: 18 g

Greek Yogurt Dip with Cucumber Sticks (full fat)

Servings: 2
Prep time: 10 minutes
Cook time: 0 minutes

Ingredients

3/4 cup full-fat plain Greek yogurt
1/2 cup grated cucumber (squeezed dry)
1 small garlic clove, finely grated
1 tbsp lemon juice
1 tbsp olive oil
1 tbsp chopped dill
1/4 tsp salt
1 medium cucumber, cut into sticks (about 200 g)

Directions

Grate cucumber, then squeeze dry so the dip stays thick.
Stir yogurt, grated cucumber, garlic, lemon, olive oil, dill, and salt.
Chill 10 minutes if you have time, the flavor improves fast.
Serve with measured cucumber sticks. Yogurt has some carbs, so keep dip to about 1/3 cup per serving.

Estimated macros per serving (with cucumber sticks)
Calories: 190
Protein: 10 g
Net carbs: 7 g
Fat: 12 g

Basil and Mozzarella Zucchini Frittata

Servings: 2
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

4 large eggs
1 1/2 cups zucchini, diced small (about 180 g)
3 oz mozzarella, chopped or shredded
1 tbsp olive oil
1/4 tsp salt
Black pepper, to taste
1/4 cup fresh basil, sliced

Directions

Heat oven to 375°F. Warm olive oil in an oven-safe skillet over medium heat.
Sauté zucchini with salt for 6 to 8 minutes until softer and most water cooks off.
Beat eggs with pepper, then pour into skillet and stir once.
Sprinkle mozzarella on top, then cook 2 minutes until edges set.
Bake 6 to 9 minutes until just set, then top with fresh basil before serving.

Estimated macros per serving
Calories: 360
Protein: 22 g
Net carbs: 4 g
Fat: 28 g

Salads and light lunches that do not feel like diet food (10 recipes)

A good Mediterranean keto hybrid lunch should feel like lunch, not a compromise. The trick is simple: keep veggies crisp, use enough olive oil to make it satisfying, and add a clear protein or cheese so you stay full. These mini recipe cards stick to low-carb staples like cucumbers, leafy greens, olives, feta, herbs, lemon, and vinegar, with measured higher-carb items kept in check.

Classic Greek Salad (no croutons, extra olive oil)

Servings: 2
Prep time: 12 minutes
Cook time: 0 minutes

Ingredients

1 1/2 cups cucumber, chopped (about 200 g)
1 cup chopped tomato (about 180 g)
1/3 cup thin-sliced red onion (about 50 g)
1/3 cup kalamata olives (about 50 g)
3 oz feta, cubed or crumbled
3 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1 tsp dried oregano
1/4 tsp salt
Black pepper, to taste

Directions

Add cucumber, tomato, onion, and olives to a bowl.
Add feta and toss gently.
Whisk olive oil, vinegar, oregano, salt, and pepper.
Pour over salad and toss once more.

Estimated macros per serving
Calories: 360
Protein: 9 g
Net carbs: 6 g
Fat: 32 g

Meal prep tip: Keeps 2 days in the fridge, store dressing separately.

Tuscan Tuna Salad

Servings: 2
Prep time: 10 minutes
Cook time: 0 minutes

Ingredients

2 (5 oz) cans tuna (in olive oil, lightly drained, or water-packed, well-drained)
1/2 cup celery, diced
1/3 cup chopped olives (green or kalamata)
2 tbsp chopped parsley
1 tbsp lemon juice
2 tbsp extra-virgin olive oil (use 1 tbsp if tuna is oil-packed)
1/4 tsp garlic powder
1/4 tsp salt
Black pepper, to taste
Optional: 1/4 cup chopped artichoke hearts (choose a low-carb brand, well-drained)

Directions

Flake tuna into a bowl.
Stir in celery, olives, parsley, and artichokes (if using).
Mix lemon juice, olive oil, garlic powder, salt, and pepper.
Pour dressing over tuna, then fold until glossy.

Estimated macros per serving
Calories: 340
Protein: 28 g
Net carbs: 2 g
Fat: 24 g

Meal prep tip: Keeps 3 days in the fridge, add lemon and oil right before eating.

Italian Antipasto Salad

Servings: 2
Prep time: 15 minutes
Cook time: 0 minutes

Ingredients

4 cups chopped romaine
2 oz salami, sliced into strips
2 oz provolone, cubed
3 oz mozzarella pearls, drained
1/3 cup olives
1/4 cup pepperoncini, sliced
1/4 cup artichoke hearts, chopped and well-drained
3 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1/2 tsp Italian seasoning
Black pepper, to taste

Directions

Add romaine to a large bowl, then top with salami and cheeses.
Add olives, pepperoncini, and artichokes.
Whisk olive oil, vinegar, Italian seasoning, and pepper.
Toss with dressing and serve right away.

Estimated macros per serving
Calories: 520
Protein: 26 g
Net carbs: 5 g
Fat: 43 g

This salad can run salty. If you’re sensitive to sodium, rinse pepperoncini and olives, then pat dry.

Meal prep tip: Keeps 2 days, keep greens separate from the toppings.

Mediterranean Zucchini Feta Salad with Mint

Servings: 2
Prep time: 15 minutes
Cook time: 0 minutes

Ingredients

2 medium zucchini, ribboned (about 3 cups)
1/2 tsp salt (for resting)
3 oz feta, crumbled
2 tbsp chopped fresh mint
1 tbsp lemon juice
2 tbsp extra-virgin olive oil
2 tbsp pine nuts (or chopped walnuts)
Black pepper, to taste

Directions

Toss zucchini ribbons with salt, then rest 10 minutes.
Squeeze zucchini gently to remove excess water, then pat dry.
Add zucchini to a bowl with feta and mint.
Stir lemon juice and olive oil, then toss with the salad.
Finish with nuts and pepper.

Estimated macros per serving
Calories: 330
Protein: 10 g
Net carbs: 6 g
Fat: 28 g

Meal prep tip: Keeps 2 days, add nuts right before serving for crunch.

Spiralized Beet Salad with Walnuts

Servings: 2 (small side salads)
Prep time: 15 minutes
Cook time: 0 minutes

Ingredients

1 small beet, spiralized (about 70 g total, 35 g per serving)
2 cups arugula, lightly packed
1 oz goat cheese, crumbled
2 tbsp chopped walnuts
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
Pinch salt
Black pepper, to taste

Directions

Add arugula to two plates, then mound beet spirals on top.
Sprinkle goat cheese and walnuts over each salad.
Whisk olive oil, lemon juice, salt, and pepper.
Drizzle dressing over salads and serve immediately.

Estimated macros per serving
Calories: 260
Protein: 7 g
Net carbs: 7 g
Fat: 23 g

Net carbs will be higher than other salads here, so treat it as a small side.

Meal prep tip: Spiralize beets ahead, keep them sealed and dry for 2 days.

Cucumber, Tomato and Feta Salad

Servings: 2
Prep time: 5 minutes
Cook time: 0 minutes

Ingredients

1 1/2 cups cucumber, chopped (about 200 g)
1 cup chopped tomato (about 180 g)
3 oz feta, crumbled
2 tbsp extra-virgin olive oil
1 tbsp lemon juice (or red wine vinegar)
1/2 tsp dried oregano
1/4 tsp salt
Black pepper, to taste

Directions

Add cucumber and tomato to a bowl.
Sprinkle in feta.
Drizzle olive oil and lemon juice over top.
Add oregano, salt, and pepper.
Toss gently and serve.

Estimated macros per serving
Calories: 300
Protein: 9 g
Net carbs: 6 g
Fat: 26 g

Meal prep tip: Keeps 2 days, drain any pooled liquid before eating.

Avocado Tuna Salad

Servings: 2
Prep time: 10 minutes
Cook time: 0 minutes

Ingredients

2 (5 oz) cans tuna, well-drained
1 medium avocado
1 tbsp lemon juice
1 tbsp extra-virgin olive oil
1/2 cup celery, finely diced
1 tbsp chopped fresh dill (or 1 tsp dried)
1/4 tsp salt
Black pepper, to taste
Optional: 1 tbsp mayo (for a softer texture)

Directions

Mash avocado with lemon juice, olive oil, salt, and pepper.
Fold in tuna, celery, and dill.
Taste and adjust lemon or salt.
Serve in lettuce cups or scoop into cucumber boats.

Estimated macros per serving
Calories: 360
Protein: 25 g
Net carbs: 4 g
Fat: 28 g

Meal prep tip: Best same day, press plastic wrap onto the surface to slow browning.

Grilled Vegetable Low Carb Plate (eggplant, zucchini, peppers)

Servings: 2
Prep time: 10 minutes
Cook time: 12 minutes

Ingredients

1 small eggplant, sliced into 1/2-inch rounds (about 10 oz)
2 medium zucchini, sliced lengthwise (about 12 oz)
1/2 medium bell pepper, sliced (about 60 g, keep measured for carbs)
3 tbsp extra-virgin olive oil
2 garlic cloves, minced
1 tsp dried oregano
1/2 tsp salt
Black pepper, to taste
2 oz feta, crumbled

Directions

Heat a grill to medium-high (or set broiler to high).
Mix olive oil, garlic, oregano, salt, and pepper.
Brush veggies, then grill 3 to 5 minutes per side (or broil 4 to 6 minutes per side).
Plate and top with feta while warm.

Estimated macros per serving
Calories: 360
Protein: 9 g
Net carbs: 9 g
Fat: 30 g

Meal prep tip: Keeps 3 days, reheat veggies and add feta after warming.

Grilled Halloumi and Herb Salad

Servings: 2
Prep time: 10 minutes
Cook time: 5 minutes

Ingredients

6 oz halloumi, sliced into 8 pieces
4 cups mixed greens
1 cup cucumber, chopped
2 tbsp chopped fresh parsley
1 tbsp chopped fresh dill or mint
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
Black pepper, to taste

Directions

Pat halloumi dry so it browns well.
Heat a skillet over medium-high heat.
Sear halloumi 1 to 2 minutes per side, until golden.
Toss greens and cucumber with herbs, olive oil, lemon, and pepper.
Top with warm halloumi and serve.

Estimated macros per serving
Calories: 460
Protein: 23 g
Net carbs: 4 g
Fat: 39 g

Meal prep tip: Keeps 2 days, store halloumi separate and re-sear quickly.

Mediterranean Salmon Salad with Pesto

Servings: 2
Prep time: 10 minutes
Cook time: 0 minutes (if salmon is cooked)

Ingredients

8 oz cooked salmon, flaked (leftover-friendly)
4 cups mixed greens
1 cup cucumber, chopped
3/4 cup cherry tomatoes, halved (about 110 g)
2 tbsp pesto (store-bought sugar-free, or homemade)
1 tbsp lemon juice
1 tbsp extra-virgin olive oil (optional, if pesto is thick)
Black pepper, to taste

Directions

Add greens, cucumber, and tomatoes to a bowl.
Whisk pesto with lemon juice, add olive oil if needed.
Toss salad with dressing.
Add salmon on top, then crack pepper over everything.

Estimated macros per serving
Calories: 430
Protein: 34 g
Net carbs: 6 g
Fat: 29 g

Meal prep tip: Keeps 2 days, store dressing separate so greens stay crisp.

Seafood dinners with bold herbs, lemon, and quick cook times (10 recipes)

When dinner needs to happen fast, seafood is the cheat code. It cooks quickly, carries herbs well, and tastes bright with lemon, garlic, and olive oil. These Mediterranean keto hybrid recipes stick to simple methods (sheet pan, grill, skillet) and pair fish with low-carb sides like asparagus, spinach, and zoodles.

Quick safety note: Most fish is done at 145°F internal temp, and shrimp turns opaque and pink when ready.

Sheet Pan Lemon Herb Salmon with Asparagus

Servings: 2
Prep time: 8 minutes
Cook time: 12 to 14 minutes

Ingredients

2 salmon fillets (6 oz each)
1 bunch asparagus, trimmed (about 12 oz)
2 tbsp olive oil, divided
1 lemon (zest plus 2 tbsp juice)
2 garlic cloves, minced
1 tbsp chopped fresh dill (or 1 tsp dried)
1/2 tsp salt
Black pepper, to taste

Directions

Heat oven to 425°F and line a sheet pan.
Toss asparagus with 1 tbsp olive oil, half the salt, and pepper.
Place salmon on the pan, brush with remaining oil, then add lemon zest, juice, garlic, dill, salt, and pepper.
Roast 12 to 14 minutes, until salmon flakes and reaches 145°F (or pull at 135 to 140°F for softer texture).

Estimated macros per serving: Calories: 520, Protein: 40 g, Net carbs: 4 g, Fat: 38 g

Garlic Grilled Shrimp Skewers

Servings: 2
Prep time: 10 minutes
Cook time: 4 to 6 minutes

Ingredients

1 lb large shrimp (16 to 20 count), peeled and deveined
2 tbsp olive oil
3 garlic cloves, minced
1 tbsp lemon juice plus 1/2 tsp zest
1 tsp dried oregano
1/2 tsp paprika
1/2 tsp salt
Black pepper, to taste

Directions

If using wooden skewers, soak 20 minutes.
Pat shrimp dry, then toss with olive oil, garlic, lemon, oregano, paprika, salt, and pepper.
Skewer shrimp snugly so they don’t spin.
Grill on medium-high heat 2 to 3 minutes per side, until opaque and lightly charred.
Serve with a quick side salad (cucumber, olive oil, lemon).

Estimated macros per serving: Calories: 420, Protein: 46 g, Net carbs: 2 g, Fat: 24 g

Baked Tuna Meatballs with Marinara

Servings: 2
Prep time: 12 minutes
Cook time: 15 to 18 minutes

Ingredients

2 (5 oz) cans tuna, well-drained
1 large egg
1/3 cup almond flour
1/4 cup grated parmesan
2 tbsp chopped parsley
1/2 tsp garlic powder
1/2 tsp salt
Black pepper, to taste
1/2 cup sugar-free marinara, measured
3 cups zucchini noodles (zoodles)

Directions

Heat oven to 425°F and oil a sheet pan lightly.
Mix tuna, egg, almond flour, parmesan, parsley, and seasonings.
Roll into 12 meatballs and bake 15 to 18 minutes, until hot through.
Warm marinara in a skillet, then add meatballs to coat.
Sauté zoodles 1 to 2 minutes (just to warm), then spoon meatballs and sauce on top.

Estimated macros per serving: Calories: 460, Protein: 44 g, Net carbs: 7 g, Fat: 28 g

Cod with Potatoes, Peppers, and Saffron (keto adjusted)

Servings: 2
Prep time: 12 minutes
Cook time: 18 to 22 minutes

Ingredients

2 cod fillets (6 oz each)
2 cups radish halves or cauliflower florets (carbs vary by swap)
1/2 red bell pepper, sliced (about 75 g)
1/4 cup sliced onion (about 40 g)
2 tbsp olive oil
1/2 cup broth (chicken or seafood)
Pinch saffron threads (optional)
1/2 tsp salt
Black pepper, to taste

Directions

Heat oven to 425°F. Add radish or cauliflower, pepper, onion, oil, salt, and pepper to a baking dish.
Pour in broth, then cover with foil and bake 12 minutes.
Stir, nestle cod on top, and add saffron (if using).
Bake uncovered 8 to 10 minutes, until cod hits 145°F and flakes easily.

Estimated macros per serving: Calories: 430, Protein: 38 g, Net carbs: 7 to 10 g, Fat: 26 g

20 minute Shrimp Scampi with Zucchini Noodles

Servings: 2
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients

1 lb large shrimp, peeled and deveined
2 medium zucchini, spiralized (about 5 to 6 cups)
1/2 tsp salt (for draining)
2 tbsp butter
1 tbsp olive oil
4 garlic cloves, minced
2 tbsp lemon juice plus 1/2 tsp zest
2 tbsp chopped parsley
1/4 tsp red pepper flakes (optional)
Black pepper, to taste

Directions

Toss zoodles with salt, rest 10 minutes, then squeeze and pat dry (this prevents watery scampi).
Melt butter with olive oil in a skillet over medium heat.
Cook garlic and pepper flakes 30 seconds.
Add shrimp, cook 1 to 2 minutes per side until opaque.
Stir in lemon and parsley.
Add zoodles and toss 45 to 60 seconds to warm, not soften.

Estimated macros per serving: Calories: 520, Protein: 45 g, Net carbs: 6 g, Fat: 35 g

Salmon Patties with Lemon Dill Aioli

Servings: 2
Prep time: 12 minutes
Cook time: 8 to 10 minutes

Ingredients

2 (5 oz) cans salmon, drained (remove skin and bones if you want)
1 large egg
1/3 cup almond flour
1 tsp Dijon mustard
1 tbsp chopped dill (or parsley)
1/2 tsp salt
Black pepper, to taste
2 tbsp olive oil (for pan-frying)

Aioli

1/4 cup mayo
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp chopped dill
1 small garlic clove, grated

Directions

Stir aioli ingredients and chill while you cook.
Mix salmon, egg, almond flour, Dijon, herbs, salt, and pepper. Form 4 patties.
Heat olive oil over medium heat. Pan-fry 4 to 5 minutes per side until browned and hot through.
Serve with aioli and a quick spinach salad.

Estimated macros per serving: Calories: 610, Protein: 41 g, Net carbs: 3 g, Fat: 48 g

Grilled Swordfish with Mediterranean Cumin Rub

Servings: 2
Prep time: 8 minutes
Cook time: 8 to 10 minutes

Ingredients

2 swordfish steaks (6 oz each)
1 tbsp olive oil (for brushing)

Cumin rub

1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp paprika
1/2 tsp garlic powder
3/4 tsp salt
Black pepper, to taste

Directions

Heat grill to medium-high and oil the grates.
Pat swordfish dry, brush with olive oil, then coat with the rub.
Grill 4 to 5 minutes per side, depending on thickness, until 145°F internal temp.
Rest 2 minutes, then squeeze lemon over top if you like.
Pair with grilled zucchini and a spoon of olive oil.

Estimated macros per serving: Calories: 460, Protein: 45 g, Net carbs: 1 g, Fat: 30 g

Bacon Wrapped Black Cod with Spinach and Capers

Servings: 2
Prep time: 12 minutes
Cook time: 12 to 15 minutes

Ingredients

2 black cod (sablefish) fillets (6 oz each)
4 bacon slices (2 per fillet)
1 tbsp olive oil, divided
4 cups fresh spinach
1 tbsp capers, drained
1 tbsp lemon juice
1/2 tsp salt
Black pepper, to taste

Directions

Heat oven to 425°F. Wrap each fillet with 2 bacon slices and secure with toothpicks if needed.
Sear wrapped fish in an oven-safe skillet with 1 tsp olive oil over medium heat, 2 minutes per side (this starts crisping the bacon).
Transfer skillet to oven and roast 8 to 10 minutes, until fish reaches 145°F.
Meanwhile, wilt spinach in a second pan with remaining oil, then add capers, lemon, salt, and pepper. Serve fish over spinach.

Estimated macros per serving: Calories: 680, Protein: 38 g, Net carbs: 3 g, Fat: 56 g

Octopus Salad (simple home version)

Servings: 2
Prep time: 12 minutes
Cook time: 0 minutes

Ingredients

12 oz cooked octopus (store-bought or pre-cooked), chilled
1/2 cup celery, thin-sliced
1/4 cup chopped parsley
2 tbsp measured red onion, thin-sliced (about 20 g)
2 tbsp lemon juice
3 tbsp extra-virgin olive oil
1/2 tsp salt
Black pepper, to taste

Directions

Slice octopus into bite-size pieces, then pat dry so the dressing clings.
Add celery, parsley, and measured red onion.
Whisk lemon juice, olive oil, salt, and pepper, then toss with the salad.
Marinate 20 to 30 minutes in the fridge.
Serve chilled with extra parsley and a lemon wedge, it eats like a briny seafood slaw.

Estimated macros per serving: Calories: 420, Protein: 33 g, Net carbs: 3 g, Fat: 30 g

Scallops with Citrus Ginger Sauce

Servings: 2
Prep time: 10 minutes
Cook time: 6 to 8 minutes

Ingredients

1 lb dry-packed scallops, side muscle removed
1 tbsp olive oil (or butter)
1/2 tsp salt
Black pepper, to taste

Citrus ginger sauce

1 tsp orange or lemon zest
1 tbsp citrus juice (keep it measured for carbs)
1 tsp fresh ginger, grated
1 small garlic clove, grated
2 tbsp olive oil

Directions

Pat scallops very dry and salt them lightly.
Heat oil in a skillet over medium-high until shimmering.
Sear scallops 2 minutes, don’t move them, then flip and cook 60 to 90 seconds more until opaque.
Whisk sauce ingredients and spoon over scallops off heat.
Serve with sautéed spinach or asparagus to catch the sauce.

Estimated macros per serving: Calories: 520, Protein: 38 g, Net carbs: 2 g, Fat: 40 g

Chicken and turkey mains that work for meal prep and weeknights (10 recipes)

Chicken is the weeknight workhorse because it takes on Mediterranean flavors fast. Think lemon, garlic, oregano, yogurt marinades, olives, and feta. These recipes also hold up for meal prep, so you can cook once and eat well for days.

For safety, cook chicken (and ground turkey, if you swap it in) to 165°F in the thickest part. If you batch cook, cool food quickly and store it in shallow containers so it chills faster.

Sheet Pan Lemon Herb Chicken with Broccoli

Servings: 4
Prep time: 10 minutes
Cook time: 20 to 30 minutes

Ingredients

1 1/2 lb chicken thighs (or breasts)
5 cups broccoli florets (about 16 oz)
3 tbsp olive oil, divided
1 lemon (zest plus 3 tbsp juice)
3 garlic cloves, minced
2 tsp dried oregano
1 tsp salt
Black pepper, to taste

Directions

Heat oven to 425°F. Toss broccoli with 1 1/2 tbsp olive oil, half the salt, and pepper.
Mix remaining oil with lemon zest, juice, garlic, oregano, and remaining salt. Coat chicken well.
Roast thighs 25 to 30 minutes (juicy, forgiving). Roast breasts 18 to 22 minutes (pull at 165°F to avoid drying).
If broccoli browns too fast, stir once at the halfway point.

Storage: Refrigerate 4 days, freeze chicken up to 2 months (broccoli texture softens after freezing).

Chicken Souvlaki Skewers

Servings: 4
Prep time: 15 minutes (plus 30 minutes marinating)
Cook time: 10 to 14 minutes

Ingredients

1 1/2 lb chicken breast or thighs, cut into 1-inch cubes
3/4 cup full-fat plain Greek yogurt
2 tbsp lemon juice
2 garlic cloves, minced
2 tsp dried oregano
1 tbsp olive oil
1 tsp salt
Black pepper, to taste
Skewers (soak wooden skewers 20 minutes)

Directions

Stir yogurt, lemon, garlic, oregano, olive oil, salt, and pepper. Add chicken and coat; chill 30 minutes (or up to overnight).
Thread chicken onto skewers, leaving small gaps for heat flow.
Grill: Cook over medium-high, 4 to 6 minutes per side, until 165°F.
Oven: Broil on a lined sheet pan, 10 to 14 minutes, flipping once.
Serve with a quick cucumber tomato salad and extra lemon.

Storage: Refrigerate 4 days, freeze cooked skewers 2 months.

Chicken Parm Casserole with Cauliflower Rice

Servings: 4
Prep time: 15 minutes
Cook time: 25 minutes

Ingredients

4 cups cooked riced cauliflower (from about 1 large head or 2 bags)
3 cups cooked chicken, chopped or shredded
1 cup low-sugar marinara, measured
1 1/2 cups shredded mozzarella
1/3 cup grated parmesan
2 tbsp chopped basil (or 1 tsp dried)
1 tbsp olive oil
1/2 tsp salt
Black pepper, to taste

Directions

Heat oven to 400°F. Cook cauliflower rice, then drain hard (press in a towel or squeeze in a fine mesh strainer). Dry cauliflower prevents a watery bake.
Mix drained cauliflower, chicken, marinara, olive oil, salt, pepper, and half the basil.
Spread in a casserole dish. Top with mozzarella and parmesan.
Bake 18 to 22 minutes until bubbly, then broil 1 to 2 minutes for browned cheese.
Rest 5 minutes, then scatter remaining basil.

Storage: Refrigerate 4 days, freeze portions 2 months.

Chicken and Eggplant Tagine (keto friendly)

Servings: 4
Prep time: 15 minutes
Cook time: 35 to 40 minutes

Ingredients

1 1/2 lb chicken thighs
1 large eggplant, cut into 1-inch cubes (about 5 cups)
1 cup diced tomatoes, measured
1/2 cup pitted olives
1 1/2 cups chicken broth
2 tbsp olive oil
1 tsp ground cumin
1/2 tsp cinnamon
1 tsp salt
Black pepper, to taste

Directions

Heat olive oil in a wide pot over medium heat. Brown thighs 3 minutes per side, then remove.
Add eggplant and a pinch of salt, cook 6 to 8 minutes until it starts to soften.
Stir in tomatoes, olives, cumin, and cinnamon. Pour in broth.
Nestle chicken back in, cover, and simmer 25 to 30 minutes, until chicken hits 165°F and eggplant turns silky.
For a “couscous” vibe, spoon it over riced cauliflower warmed with olive oil.

Storage: Refrigerate 4 days, freeze 2 months.

Greek Lemon Chicken Soup thickened with egg

Servings: 4
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

6 cups chicken broth
2 cups shredded cooked chicken
1 1/2 cups cauliflower rice
2 large eggs
1/4 cup lemon juice (about 1 to 2 lemons)
2 tbsp chopped dill
1 tsp salt (start with 1/2 tsp, then adjust)
Black pepper, to taste

Directions

Bring broth to a gentle simmer. Add chicken and cauliflower rice; cook 6 to 8 minutes until tender.
Meanwhile, whisk eggs with lemon juice until smooth.
Temper the eggs: Ladle 1/2 cup hot broth into the egg mix while whisking nonstop. Repeat with another 1/2 cup.
Lower heat. Slowly pour the warmed egg mixture into the pot while stirring. Keep it below a boil so it turns creamy, not scrambled.
Stir in dill, salt, and pepper.

Storage: Refrigerate 3 days (don’t freeze, the egg thickening can separate).

Creamy Tuscan Garlic Chicken

Servings: 4
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

1 1/2 lb chicken breast cutlets (or thighs)
2 tbsp olive oil
4 garlic cloves, minced
3/4 cup heavy cream, measured
1/3 cup sun-dried tomatoes, chopped and measured
3 cups baby spinach
1/2 cup grated parmesan
1 tsp salt
Black pepper, to taste

Directions

Pat chicken dry, season with salt and pepper. Sear in olive oil over medium-high, 4 to 5 minutes per side (thighs may take longer), until 165°F.
Reduce heat to medium. Add garlic, cook 30 seconds.
Pour in heavy cream, then whisk in parmesan until smooth.
Stir in sun-dried tomatoes and spinach; simmer 2 to 3 minutes until spinach wilts.
Check sun-dried tomatoes for added sugar, then keep the portion measured.

Storage: Refrigerate 4 days, freeze chicken in sauce up to 2 months (spinach softens after thawing).

Mediterranean Chicken Tray Bake

Servings: 4
Prep time: 12 minutes
Cook time: 25 to 35 minutes

Ingredients

1 1/2 lb chicken thighs or breasts
2 medium zucchini, sliced thick
1 bell pepper, chopped (keep portions moderate if you track carbs)
1/2 cup red onion, measured (about 80 g)
1/2 cup olives
3 tbsp olive oil
2 tsp dried oregano
1 tsp salt
Black pepper, to taste
3 oz feta, crumbled

Directions

Heat oven to 425°F. Toss onion and pepper with 1 tbsp oil, oregano, salt, and pepper. Roast them alone 10 minutes first (they need a head start).
Add chicken and zucchini, toss with remaining oil and seasonings.
Roast 15 to 25 minutes more, until chicken reaches 165°F.
To keep zucchini from turning mushy, cut it thick and add it after the first 10 minutes.
Finish with feta right before serving.

Storage: Refrigerate 4 days, freeze chicken up to 2 months (veggies are best fresh).

Zaatar Yogurt Chicken

Servings: 4
Prep time: 10 minutes (plus 1 hour marinating)
Cook time: 16 to 22 minutes

Ingredients

1 1/2 lb chicken thighs or breasts
3/4 cup full-fat Greek yogurt
1 1/2 tbsp zaatar
1 tbsp olive oil
2 tbsp lemon juice
2 garlic cloves, grated or minced
1 tsp salt
Black pepper, to taste

Directions

Mix yogurt, zaatar, olive oil, lemon, garlic, salt, and pepper. Coat chicken and marinate at least 1 hour (overnight is great).
Oven: Bake at 425°F on a lined pan. Thighs take 20 to 22 minutes; breasts take 16 to 20 minutes. Cook to 165°F.
Air fryer: Cook at 380°F. Thighs take 16 to 18 minutes; breasts take 12 to 15 minutes, flipping halfway.
Let rest 5 minutes, then squeeze fresh lemon over top.

Storage: Refrigerate 4 days, freeze cooked chicken 2 months.

Keto Pesto Chicken Casserole with Feta and Olives

Servings: 4
Prep time: 10 minutes
Cook time: 18 to 22 minutes

Ingredients

4 cups cooked chicken, chopped
1/3 cup pesto, measured
3 cups baby spinach
1/2 cup sliced olives
4 oz feta, crumbled
1 cup shredded mozzarella (optional, for extra melt)
Black pepper, to taste

Directions

Heat oven to 375°F. Lightly oil a baking dish if it tends to stick.
Stir chicken with pesto until every piece looks coated.
Fold in spinach and olives, then spread in the dish.
Top with feta (and mozzarella if using).
Bake 18 to 22 minutes until hot and bubbly. Broil 1 minute for browned cheese, if you like.
For meal prep, cool 15 minutes, then portion into containers so it reheats evenly.

Storage: Refrigerate 4 days, freeze portions 2 months.

Chicken Gyro Salad with Tzatziki

Servings: 4
Prep time: 15 minutes
Cook time: 12 minutes

Spiced chicken ingredients

1 1/2 lb chicken breast or thighs
2 tbsp olive oil
2 tsp dried oregano
1 tsp paprika
2 garlic cloves, minced
1 tsp salt
Black pepper, to taste

Tzatziki ingredients

1 cup full-fat Greek yogurt
1/2 cup grated cucumber, squeezed dry
1 tbsp lemon juice
1 tbsp olive oil
1 small garlic clove, grated
1 tbsp chopped dill
Pinch salt

Salad ingredients

6 cups chopped romaine
1 cup cucumber, chopped
3/4 cup chopped tomato, measured (about 135 g)
1/3 cup red onion, measured (about 50 g)

Directions

Mix chicken with oil and spices. Sear in a hot skillet 5 to 7 minutes per side, until 165°F, then slice.
Stir tzatziki ingredients until thick and cold.
Build salads with romaine, cucumber, measured tomato, and measured onion. Top with chicken and a generous spoon of tzatziki.

Storage: Refrigerate chicken and tzatziki 4 days (salad veg is best prepped separately); freeze cooked chicken 2 months.

Beef and lamb comfort foods with smart low carb swaps (10 recipes)

Comfort food doesn’t have to mean a heavy carb hit. With lamb and beef, you already have the satisfying part handled. The smart move is swapping the usual starch (pasta, potatoes, buns, breadcrumbs) for eggplant, zucchini, cauliflower rice, and a few keto-friendly binders.

These recipes keep the Mediterranean vibe strong with olive oil, lemon, garlic, oregano, and herbs, while staying low-carb and protein-forward.

Grilled Lamb Chops with Garlic and Herbs

Servings: 2
Prep time: 10 minutes (plus 20 minutes resting)
Cook time: 8 to 12 minutes

Ingredients

4 lamb loin chops, about 1 to 1 1/4-inch thick (about 1 lb total)
2 tbsp extra-virgin olive oil
3 garlic cloves, minced
1 tbsp lemon juice
1 tsp lemon zest
1 tsp dried rosemary (or 1 tbsp fresh, chopped)
1 tsp dried oregano
3/4 tsp salt
Black pepper, to taste

Directions

Pat chops dry. Mix oil, garlic, lemon, herbs, salt, and pepper, then coat chops.
Rest at room temp 20 minutes so they cook evenly.
Grill over medium-high, 3 to 5 minutes per side for medium-rare to medium (pull at 130 to 135°F).
Rest 5 minutes, then serve with extra lemon.

Estimated macros per serving: Calories: 520, Protein: 42 g, Net carbs: 1 g, Fat: 38 g

Moussaka (Greek eggplant lasagna, keto style)

Servings: 6
Prep time: 25 minutes
Cook time: 45 to 55 minutes

Ingredients

2 large eggplants, sliced 1/2-inch (about 2 1/2 lb)
1 tsp salt (for salting eggplant)
1 1/2 lb ground lamb or ground beef
2 tbsp olive oil, divided
1/2 cup diced onion (about 80 g, keep measured)
3 garlic cloves, minced
2 tbsp tomato paste, measured
1 tsp cinnamon
1 tsp dried oregano
1/2 tsp salt, plus pepper
Optional swap: replace “potato layer” with 2 medium zucchini, sliced

Low-carb béchamel (no flour)

1 cup heavy cream
1/2 cup grated parmesan
1 egg yolk

Directions

Salt eggplant 20 minutes, then blot dry. Brush with 1 tbsp oil; roast at 425°F for 18 minutes, flipping once.
Brown meat with remaining oil, onion, and garlic. Stir in tomato paste, spices, salt, and pepper; simmer 5 minutes.
Warm cream, whisk in parmesan, then whisk in yolk off heat.
Layer eggplant (and zucchini if using), meat, then béchamel. Bake 25 to 30 minutes. Rest 10 minutes before slicing.

Estimated macros per serving: Calories: 460, Protein: 28 g, Net carbs: 8 g, Fat: 34 g

Greek Lamb Burgers with Feta (no bun)

Servings: 4
Prep time: 12 minutes
Cook time: 10 minutes

Ingredients

1 lb ground lamb
3 oz feta, crumbled
2 garlic cloves, minced
2 tsp dried oregano
1/2 tsp salt
Black pepper, to taste
1 egg (optional binder, helps if lamb is very fatty)
1 tbsp olive oil (for pan-searing, optional)

To serve (measured)

8 large romaine leaves (or butter lettuce)
1 cup sliced cucumber (about 100 g)
1 cup chopped tomato (about 180 g)

Directions

Mix lamb, feta, garlic, oregano, salt, pepper (and egg if using). Form 4 patties.
Pan-sear in a lightly oiled skillet over medium-high, 4 to 5 minutes per side, until 160°F.
Rest 3 minutes, then wrap in lettuce with measured cucumber and tomato.

Estimated macros per serving (without added oil): Calories: 420, Protein: 24 g, Net carbs: 4 g, Fat: 34 g

Beef Shawarma Bowls with Tahini Sauce

Servings: 4
Prep time: 15 minutes
Cook time: 12 minutes

Ingredients

1 1/2 lb thin-sliced beef (or 1 1/2 lb ground beef)
1 1/2 tbsp olive oil
2 tsp ground cumin
2 tsp paprika
1 tsp ground coriander
1/2 tsp garlic powder
1/2 tsp cinnamon
1 tsp salt
Black pepper, to taste
1/3 cup sliced onion (about 55 g, keep measured)

Base options

6 cups chopped romaine, or 4 cups cooked cauliflower rice

Tahini sauce

1/4 cup tahini
2 tbsp lemon juice
1 small garlic clove, grated
3 to 5 tbsp water (to thin)
Pinch salt

Directions

Cook onion in oil 2 minutes. Add beef and spices; cook until browned.
Whisk tahini, lemon, garlic, salt, then add water until pourable.
Build bowls over romaine or cauliflower rice. Spoon on beef and drizzle sauce.

Estimated macros per serving: Calories: 560, Protein: 35 g, Net carbs: 5 g, Fat: 43 g

Italian Meatballs with Mozzarella

Servings: 4 (about 16 meatballs)
Prep time: 15 minutes
Cook time: 18 to 22 minutes

Ingredients

1 lb ground beef
1 large egg
1/3 cup grated parmesan
1/3 cup almond flour
1 1/2 tsp Italian seasoning
2 garlic cloves, minced
3/4 tsp salt
Black pepper, to taste
2 oz mozzarella, cut into 16 small cubes (or sprinkle on top)
1/2 cup sugar-free marinara, measured

Directions

Heat oven to 425°F. Mix beef, egg, parmesan, almond flour, seasoning, garlic, salt, and pepper.
Press a mozzarella cube into each meatball, then seal.
Bake: 18 to 22 minutes on a greased sheet pan.
Or pan-sear: Brown 2 minutes per side, then cover and cook 8 to 10 minutes on low.
Warm marinara and spoon over meatballs. Rest 5 minutes before serving.

Estimated macros per serving: Calories: 520, Protein: 34 g, Net carbs: 5 g, Fat: 40 g

Lamb Shish Kebabs

Servings: 4
Prep time: 15 minutes (plus 20 minutes marinating)
Cook time: 8 to 12 minutes

Ingredients

1 1/2 lb lamb shoulder or leg, cut into 1-inch cubes
3 tbsp olive oil
2 tbsp lemon juice
3 garlic cloves, minced
2 tsp dried oregano
1 tsp salt
Black pepper, to taste
2 medium zucchini, thick chunks (about 300 g)
1 medium bell pepper, chunks (about 150 g, keep measured)

Directions

Toss lamb with oil, lemon, garlic, oregano, salt, and pepper. Marinate 20 minutes.
Thread skewers with lamb, zucchini, and pepper, leaving small gaps.
Grill over medium-high, 2 to 3 minutes per side (8 to 12 minutes total), until 135°F for medium-rare or 145°F for medium.
Rest 5 minutes before serving so juices stay put.

Estimated macros per serving: Calories: 510, Protein: 36 g, Net carbs: 5 g, Fat: 37 g

Keto Meat Sauce over Zoodles or Spaghetti Squash

Servings: 4
Prep time: 10 minutes
Cook time: 20 to 45 minutes (depends on base)

Ingredients

1 1/2 lb ground beef
2 tbsp olive oil
3 garlic cloves, minced
1/3 cup diced onion (about 55 g, measured)
1 cup crushed tomatoes, measured
1 tbsp tomato paste, measured
1 1/2 tsp dried basil
1 tsp dried oregano
1 tsp salt
Black pepper, to taste

Base option 1: Zoodles

6 cups zucchini noodles
1/2 tsp salt (for draining)

Base option 2: Spaghetti squash

1 medium spaghetti squash (about 2 1/2 to 3 lb)

Directions

Cook onion in oil 2 minutes. Add beef, brown well, then add garlic 30 seconds.
Stir in tomatoes, paste, herbs, salt, and pepper. Simmer 12 to 15 minutes.
For zoodles, salt 10 minutes, squeeze dry, then quick sauté 60 to 90 seconds.
For squash, roast cut-side down at 400°F for 35 to 45 minutes, then scrape strands and blot with a towel. Serve sauce on top.

Estimated macros per serving (with zoodles): Calories: 520, Protein: 34 g, Net carbs: 7 g, Fat: 39 g

Mediterranean Steak with Roasted Vegetables and Herb Dressing

Servings: 2
Prep time: 12 minutes
Cook time: 18 to 25 minutes

Ingredients

1 lb ribeye or sirloin steak (about 1 to 1 1/4-inch thick)
1 tbsp olive oil (for steak)
1 tsp salt
Black pepper, to taste

Roasted vegetables

1 medium zucchini, sliced (about 200 g)
1 small eggplant, cubed (about 300 g)
1 bell pepper, strips (about 150 g, measured)
2 tbsp olive oil
1/2 tsp salt

Herb dressing

3 tbsp olive oil
2 tbsp lemon juice
2 tbsp chopped parsley
1 small garlic clove, grated
Pinch salt

Directions

Heat oven to 425°F. Toss veggies with oil and salt, roast 18 to 22 minutes, stirring once.
Meanwhile, oil and season steak. Sear in a hot skillet 3 to 5 minutes per side, then rest 8 minutes.
Slice steak against the grain. Spoon herb dressing over steak and veggies.

Estimated macros per serving: Calories: 720, Protein: 52 g, Net carbs: 9 g, Fat: 52 g

Keto Italian Meatloaf with Pesto Mayo

Servings: 6
Prep time: 12 minutes
Cook time: 45 to 55 minutes (plus resting)

Ingredients

2 lb ground beef
2 large eggs
1/2 cup grated parmesan
1/2 cup almond flour
3 garlic cloves, minced
1 tbsp Italian seasoning
1 1/2 tsp salt
Black pepper, to taste

Pesto mayo (measured)

1/3 cup mayo
2 tbsp pesto

Directions

Heat oven to 375°F. Mix meatloaf ingredients gently, don’t overwork.
Shape into a loaf on a lined sheet pan (or use a loaf pan and drain fat once).
Bake 45 to 55 minutes until 160°F in the center.
Rest 10 to 15 minutes so slices hold together. Use a sharp knife and cut thick.
Stir pesto and mayo, then serve on the side.

Estimated macros per serving (with pesto mayo): Calories: 560, Protein: 35 g, Net carbs: 3 g, Fat: 44 g

Keto Fathead Pizza with Mediterranean toppings (olives, feta, artichokes)

Servings: 8 slices
Prep time: 15 minutes
Cook time: 12 to 16 minutes

Crust ingredients

1 1/2 cups shredded mozzarella (about 6 oz)
2 oz cream cheese
3/4 cup almond flour
1 large egg
1/2 tsp garlic powder (optional)
1/2 tsp dried oregano (optional)

Toppings (measured)

1 tsp olive oil
1/2 cup sugar-free pizza sauce, measured
3 oz feta, crumbled
1/3 cup sliced olives (about 50 g)
1/2 cup chopped artichoke hearts, well-drained (about 85 g)
1 cup baby spinach
1/2 tsp dried oregano

Directions

Heat oven to 425°F. Melt mozzarella and cream cheese, then stir in almond flour, egg, and seasonings.
Press dough into a 10 to 12-inch circle on parchment.
Pre-bake 6 to 8 minutes until lightly golden.
Add sauce, olive oil, feta, olives, artichokes, spinach, and oregano.
Bake 6 to 8 minutes more, then rest 3 minutes before slicing.

Estimated macros per slice (1/8 pizza): Calories: 260, Protein: 14 g, Net carbs: 4 g, Fat: 20 g

Enjoy!

A Mediterranean keto hybrid keeps carbs at keto levels, but it still tastes like the Mediterranean way of eating, think olive oil, lemon, herbs, seafood, and salty cheeses. With these 50 recipes, you can stay low-carb without leaning on bland meals or heavy