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The Best Mediterranean Soup and Stew Recipes: High-Protein/Low-Carb/Sugar Free

Posted on by Diana

After Diana’s husband got a diabetes diagnosis, she rebuilt their family favorites around soups and stews, and they became a weekly staple because they batch well, fill him up, and help keep meals steady for blood sugar and weight control. The Best Mediterranean Soup and Stew Recipes: High-Protein/Low-Carb/Sugar Free fit that routine with simple, hearty bowls that work for real life.

That same approach works well for keto, diabetic-friendly, bariatric, GLP-1, and high-protein eating. Mediterranean cooking already leans on fresh vegetables, herbs, seafood, lean meats, and simple broths, so it brings big flavor without piling on carbs or sugar. With smart swaps like cauliflower instead of potatoes, shirataki noodles instead of pasta, and no added sugar, high-protein Mediterranean soup recipes and low-carb stews fit busy weeks without feeling strict.

These recipes are grouped into six easy categories, including lentils, vegetables, chicken and meat, seafood, Stifado, and pot roasts. Next, you’ll find batchable meals that make dinner simpler and keep your plan on track.

Protein-Rich Lentil and Legume Soups from Mediterranean Kitchens

Lentils and legumes are a natural fit for Mediterranean soup recipes because they bring steady protein, fiber, and a hearty texture without much fuss. They also soak up herbs, garlic, tomato, lemon, and olive oil in a way that makes every bowl taste fuller than it looks.

These soups work well for meal prep, and many of them reheat even better the next day. If you want a filling bowl that still fits a lower-carb or high-protein plan, this is the place to start.

Rustic bowl of thick red lentil soup topped with parsley and lemon wedge, steam rising, on wooden table with olive oil drizzle.

Greek Red Lentil Soup with Lemon and Oregano

This bright, simple soup tastes clean and comforting at the same time. The lemon lifts the lentils, while oregano gives it that classic Greek finish.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup red lentils, rinsed
  • 5 cups low-sodium vegetable broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons chopped parsley

Directions

  1. Heat the olive oil in a pot over medium heat.
  2. Cook the onion for 4 to 5 minutes, then add the garlic for 30 seconds.
  3. Stir in the lentils, broth, oregano, salt, and pepper.
  4. Simmer for 20 minutes until the lentils break down.
  5. Stir in lemon juice and parsley before serving.

Macros per serving: 210 calories, 3 g fat, 27 g net carbs, 12 g protein, 3 g sugar

Turkish Red Lentil Soup with Carrot and Mint

This classic Turkish-style soup is smooth, cozy, and easy to blend. Carrot adds body, and mint keeps the flavor fresh.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 cloves garlic, minced
  • 1 cup red lentils, rinsed
  • 5 cups chicken broth or vegetable broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried mint
  • 1/2 teaspoon salt
  • 1/4 teaspoon paprika
  • 1 tablespoon lemon juice

Directions

  1. Warm the olive oil in a soup pot.
  2. Cook onion and carrot for 6 minutes.
  3. Add garlic, cumin, mint, salt, and paprika.
  4. Stir in lentils and broth, then simmer for 20 minutes.
  5. Blend until smooth, then finish with lemon juice.

Macros per serving: 225 calories, 4 g fat, 26 g net carbs, 13 g protein, 4 g sugar

Lebanese Lentil Soup with Spinach and Cumin

This soup feels light, but it still fills you up fast. Spinach adds color and extra nutrients, while cumin gives the broth a warm base.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 6 cups chicken broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 cups fresh spinach
  • 2 tablespoons lemon juice

Directions

  1. Sauté onion in olive oil until soft.
  2. Add garlic and cumin, then cook for 30 seconds.
  3. Stir in lentils, broth, salt, and pepper.
  4. Simmer for 30 to 35 minutes until tender.
  5. Add spinach and cook until wilted, then stir in lemon juice.

Macros per serving: 240 calories, 4 g fat, 24 g net carbs, 15 g protein, 3 g sugar

Spanish Chickpea Soup with Smoked Paprika

Smoked paprika gives this chickpea soup a bold, almost smoky depth. It works well as a light dinner because chickpeas bring both texture and protein.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 celery stalks, diced
  • 2 cups cooked chickpeas, drained
  • 5 cups chicken broth
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped parsley

Directions

  1. Cook onion and celery in olive oil for 5 minutes.
  2. Add garlic and smoked paprika, then stir for 30 seconds.
  3. Pour in broth and chickpeas.
  4. Simmer for 20 minutes so the flavors blend.
  5. Stir in parsley and serve hot.

Macros per serving: 260 calories, 6 g fat, 24 g net carbs, 14 g protein, 4 g sugar

Sicilian Cannellini Bean and Kale Soup

Cannellini beans make this soup creamy without cream. Kale gives it a sturdy bite, and tomato keeps the broth bright.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 can cannellini beans, drained and rinsed
  • 4 cups chicken broth
  • 1 cup crushed tomatoes
  • 2 cups chopped kale
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Sauté onion in olive oil until soft.
  2. Add garlic, then cook briefly.
  3. Stir in beans, broth, tomatoes, seasoning, salt, and pepper.
  4. Simmer for 15 minutes.
  5. Add kale and cook until tender.

Macros per serving: 230 calories, 5 g fat, 23 g net carbs, 13 g protein, 5 g sugar

Moroccan Lentil Soup with Tomato and Coriander

This soup brings warm spice without getting heavy. Tomato and coriander keep the flavor lively, while lentils make it satisfying.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup brown lentils, rinsed
  • 1 can diced tomatoes, 14.5 ounces
  • 5 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 2 tablespoons chopped cilantro

Directions

  1. Heat olive oil and cook onion until soft.
  2. Add garlic, cumin, coriander, salt, and cinnamon.
  3. Stir in lentils, tomatoes, and broth.
  4. Simmer for 35 minutes until the lentils are tender.
  5. Finish with cilantro before serving.

Macros per serving: 220 calories, 3 g fat, 28 g net carbs, 13 g protein, 5 g sugar

Greek White Bean Soup with Lemon and Dill

This one is creamy in texture, but it stays light on the palate. Dill and lemon keep it fresh, which makes it especially good for lunch.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 2 cans white beans, drained and rinsed
  • 5 cups chicken broth
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped dill

Directions

  1. Sauté onion in olive oil until tender.
  2. Add garlic and cook for 30 seconds.
  3. Add beans, broth, bay leaf, salt, and pepper.
  4. Simmer for 20 minutes.
  5. Stir in lemon juice and dill before serving.

Macros per serving: 250 calories, 4 g fat, 27 g net carbs, 14 g protein, 2 g sugar

Italian Lentil and Vegetable Soup

This version piles in vegetables without losing the heartiness. Lentils give it body, and the tomato base ties everything together.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 2 cloves garlic, minced
  • 1 cup green lentils, rinsed
  • 1 can diced tomatoes, 14.5 ounces
  • 6 cups vegetable broth
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 2 cups chopped zucchini

Directions

  1. Cook onion, carrot, and celery in olive oil for 5 minutes.
  2. Add garlic and Italian seasoning.
  3. Stir in lentils, tomatoes, broth, and salt.
  4. Simmer for 30 minutes.
  5. Add zucchini and cook for 10 minutes more.

Macros per serving: 240 calories, 4 g fat, 26 g net carbs, 14 g protein, 5 g sugar

Chickpea and Egg Drop Soup with Lemon

This soup brings extra protein from eggs and chickpeas in one bowl. The lemon keeps it bright, while the broth stays silky.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cups cooked chickpeas, drained
  • 5 cups chicken broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 eggs, lightly beaten
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped parsley

Directions

  1. Cook onion in olive oil until soft.
  2. Add chickpeas, broth, oregano, salt, and pepper.
  3. Simmer for 15 minutes.
  4. Slowly drizzle in beaten eggs while stirring.
  5. Add lemon juice and parsley at the end.

Macros per serving: 270 calories, 8 g fat, 14 g net carbs, 18 g protein, 2 g sugar

Black Lentil Soup with Garlic and Thyme

Black lentils hold their shape better than red lentils, so this soup feels a little heartier. Garlic and thyme make it taste rich without much effort.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 cup black lentils, rinsed
  • 5 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Sauté onion until softened.
  2. Add garlic and thyme, then cook briefly.
  3. Stir in lentils, broth, bay leaf, salt, and pepper.
  4. Simmer for 30 to 35 minutes.
  5. Remove the bay leaf and finish with lemon juice.

Macros per serving: 225 calories, 3 g fat, 23 g net carbs, 14 g protein, 2 g sugar

White Bean and Spinach Soup with Parmesan

This soup tastes richer than its ingredient list suggests. Parmesan adds salt and depth, while spinach gives it a fresh finish.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cans white beans, drained and rinsed
  • 5 cups chicken broth
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 cups spinach
  • 1/4 cup grated Parmesan cheese

Directions

  1. Cook onion in olive oil until soft.
  2. Add garlic and thyme, then stir for 30 seconds.
  3. Add beans, broth, salt, and pepper.
  4. Simmer for 15 minutes, then mash some beans for a thicker texture.
  5. Add spinach and Parmesan just before serving.

Macros per serving: 255 calories, 6 g fat, 18 g net carbs, 17 g protein, 3 g sugar

Lentil Soup with Fennel and Celery

Fennel gives this soup a mild, sweet edge that pairs well with earthy lentils. Celery keeps the base crisp and clean.

Ingredients

  • 1 tablespoon olive oil
  • 1 small fennel bulb, chopped
  • 2 celery stalks, chopped
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 cup green lentils, rinsed
  • 6 cups vegetable broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Sauté fennel, celery, and onion in olive oil for 6 minutes.
  2. Add garlic and oregano.
  3. Stir in lentils, broth, salt, and pepper.
  4. Simmer for 30 minutes until the lentils are tender.
  5. Serve hot with fresh herbs if you like.

Macros per serving: 215 calories, 3 g fat, 25 g net carbs, 12 g protein, 4 g sugar

Chickpea, Tomato, and Rosemary Soup

Rosemary gives this soup a deep, savory smell as it simmers. Chickpeas hold the bowl together, so it eats more like a meal than a starter.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 cups cooked chickpeas
  • 1 can crushed tomatoes, 14.5 ounces
  • 5 cups chicken broth
  • 1 teaspoon chopped rosemary
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Cook onion in olive oil until soft.
  2. Add garlic and rosemary, then stir for 30 seconds.
  3. Add chickpeas, tomatoes, broth, salt, and pepper.
  4. Simmer for 20 minutes.
  5. Stir in lemon juice right before serving.

Macros per serving: 245 calories, 5 g fat, 23 g net carbs, 13 g protein, 5 g sugar

Mediterranean Split Pea Soup with Garlic and Bay

Split peas give this soup a thick texture that feels comforting right away. Garlic, bay, and olive oil keep the flavor classic and simple.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 cup split peas, rinsed
  • 6 cups chicken broth
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Sauté onion in olive oil until translucent.
  2. Add garlic, thyme, and bay leaf.
  3. Stir in split peas, broth, salt, and pepper.
  4. Simmer for 45 minutes, stirring now and then.
  5. Remove the bay leaf and add lemon juice before serving.

Macros per serving: 230 calories, 3 g fat, 27 g net carbs, 14 g protein, 3 g sugar

Tomato Lentil Soup with Basil and Garlic

This is the kind of soup that feels familiar on the first spoonful. Tomatoes and basil bring a fresh, bright flavor, while lentils keep it filling.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 cup red lentils, rinsed
  • 1 can crushed tomatoes, 14.5 ounces
  • 5 cups vegetable broth
  • 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons fresh basil, chopped

Directions

  1. Cook onion in olive oil until soft.
  2. Add garlic and dried basil, then stir briefly.
  3. Add lentils, tomatoes, broth, salt, and pepper.
  4. Simmer for 20 minutes until the lentils are soft.
  5. Stir in fresh basil just before serving.

Macros per serving: 205 calories, 3 g fat, 24 g net carbs, 12 g protein, 6 g sugar

These soups give you a strong mix of flavor, protein, and easy prep. If you want the best place to start, choose one red lentil soup, one chickpea soup, and one bean soup, then rotate them through the week.

Creamy Vegetable Soups That Satisfy Without the Carb Load

Creamy vegetable soups fit Mediterranean keto cooking better than most people expect. You still get the comfort, the rich spoonfuls, and the warm bowl at the end of a long day, but with vegetables that keep carbs in check.

The trick is smart texture. Cauliflower, zucchini, celery, broccoli, spinach, and mushrooms all blend into a velvety base without flour or potatoes. Add olive oil, broth, herbs, and a little cheese or cream, and the result feels full and hearty.

Rustic bowl of steaming creamy cauliflower soup garnished with herbs, lemon wedge, and olive oil on wooden table.

Creamy Cauliflower Soup with Garlic and Thyme

This is the base recipe you can use all week. Cauliflower gives you a silky finish, while garlic and thyme keep the flavor clean and savory.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 4 cloves garlic, minced
  • 1 large head cauliflower, cut into florets
  • 4 cups chicken broth
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup heavy cream
  • 2 tablespoons grated Parmesan

Directions

  1. Heat the olive oil in a pot over medium heat.
  2. Cook the onion for 4 to 5 minutes, then add the garlic for 30 seconds.
  3. Add the cauliflower, broth, thyme, salt, and pepper.
  4. Simmer for 20 minutes until the cauliflower is very soft.
  5. Blend until smooth, then stir in the cream and Parmesan.

Macros per serving: 190 calories, 14 g fat, 7 g net carbs, 6 g protein, 4 g sugar

Broccoli Cheddar Soup with a Mediterranean Twist

Broccoli and cheddar always work well together, and this version keeps the carb count modest. A little nutmeg adds warmth without making it heavy.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 4 cups broccoli florets
  • 4 cups vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground nutmeg
  • 1/2 cup heavy cream
  • 1 cup shredded sharp cheddar cheese

Directions

  1. Cook the onion in olive oil until soft.
  2. Add the garlic, then stir for 30 seconds.
  3. Add broccoli, broth, salt, pepper, and nutmeg.
  4. Simmer for 15 minutes until the broccoli is tender.
  5. Blend partially, then stir in the cream and cheddar until melted.

Macros per serving: 240 calories, 18 g fat, 8 g net carbs, 11 g protein, 4 g sugar

Creamy Zucchini Soup with Basil and Lemon

Zucchini blends into a smooth soup fast, so this one works well on busy nights. Basil and lemon keep it bright, which helps it taste fresh instead of flat.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 5 medium zucchini, chopped
  • 4 cups chicken broth
  • 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup heavy cream
  • 1 tablespoon lemon juice

Directions

  1. Cook the onion in olive oil until soft.
  2. Add the garlic and basil, then stir briefly.
  3. Add zucchini, broth, salt, and pepper.
  4. Simmer for 15 minutes until the zucchini is soft.
  5. Blend until smooth, then add cream and lemon juice.

Macros per serving: 175 calories, 13 g fat, 6 g net carbs, 5 g protein, 4 g sugar

Creamy Spinach Soup with Garlic and Parmesan

Spinach gives this soup a deep green color and a clean, slightly earthy taste. Parmesan rounds it out and makes the broth taste richer.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 6 cups fresh spinach
  • 3 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano
  • 1/3 cup heavy cream
  • 1/4 cup grated Parmesan

Directions

  1. Cook the onion in olive oil until tender.
  2. Add the garlic and oregano, then cook for 30 seconds.
  3. Add spinach, broth, salt, and pepper.
  4. Simmer for 5 minutes, just until the spinach wilts.
  5. Blend smooth, then stir in cream and Parmesan.

Macros per serving: 160 calories, 12 g fat, 4 g net carbs, 7 g protein, 2 g sugar

Creamy Mushroom Soup with Rosemary

Mushrooms bring a meaty texture that makes this soup feel filling. Rosemary gives it a strong Mediterranean edge without much effort.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 16 ounces mushrooms, sliced
  • 1 teaspoon chopped rosemary
  • 4 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup heavy cream
  • 2 tablespoons cream cheese

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and mushrooms, then cook until the mushrooms release their liquid.
  3. Stir in rosemary, broth, salt, and pepper.
  4. Simmer for 12 minutes.
  5. Blend part of the soup, then stir in cream and cream cheese.

Macros per serving: 220 calories, 17 g fat, 7 g net carbs, 8 g protein, 4 g sugar

Roasted Red Pepper Soup with Garlic

This soup tastes bold and a little sweet, but it still stays low in carbs. Roasting the peppers gives the broth a deeper flavor.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 4 roasted red peppers, peeled and chopped
  • 4 cups vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 1/3 cup heavy cream
  • 2 tablespoons chopped parsley

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and smoked paprika, then stir for 30 seconds.
  3. Add peppers, broth, salt, and pepper.
  4. Simmer for 15 minutes.
  5. Blend smooth, then stir in cream and parsley.

Macros per serving: 165 calories, 11 g fat, 8 g net carbs, 4 g protein, 6 g sugar

Creamy Asparagus Soup with Dill

Asparagus gives this soup a fresh, spring-like taste. Dill and cream make it feel light but still satisfying.

Ingredients

  • 1 tablespoon olive oil
  • 1 shallot, chopped
  • 3 cloves garlic, minced
  • 2 pounds asparagus, trimmed and cut into pieces
  • 4 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped dill
  • 1/3 cup heavy cream

Directions

  1. Cook the shallot in olive oil until soft.
  2. Add garlic and stir for 30 seconds.
  3. Add asparagus, broth, salt, and pepper.
  4. Simmer for 12 to 15 minutes until tender.
  5. Blend smooth, then stir in dill and cream.

Macros per serving: 155 calories, 11 g fat, 6 g net carbs, 6 g protein, 3 g sugar

Creamy Carrot Ginger Soup with Coconut Milk

Carrots are a little higher in carbs, so portion control matters here. Ginger keeps the flavor sharp, and coconut milk adds a smooth finish.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, sliced
  • 1 tablespoon fresh ginger, grated
  • 5 medium carrots, sliced
  • 4 cups vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup unsweetened coconut milk
  • 1 tablespoon lemon juice

Directions

  1. Cook the onion in olive oil until soft.
  2. Add ginger and cook for 30 seconds.
  3. Add carrots, broth, salt, and pepper.
  4. Simmer for 20 minutes until the carrots are soft.
  5. Blend smooth, then stir in coconut milk and lemon juice.

Macros per serving: 180 calories, 10 g fat, 11 g net carbs, 3 g protein, 6 g sugar

Creamy Celery Soup with Fennel

Celery can taste plain on its own, but it becomes silky and mild in soup. Fennel adds a faint sweetness that keeps the flavor balanced.

Ingredients

  • 1 tablespoon olive oil
  • 1 fennel bulb, chopped
  • 1 bunch celery, chopped
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 4 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup heavy cream

Directions

  1. Cook fennel, celery, and onion in olive oil for 6 minutes.
  2. Add garlic and stir for 30 seconds.
  3. Pour in broth, salt, and pepper.
  4. Simmer for 18 minutes until the vegetables are soft.
  5. Blend until smooth, then stir in cream.

Macros per serving: 145 calories, 9 g fat, 7 g net carbs, 4 g protein, 4 g sugar

Creamy Cabbage Soup with Garlic and Dill

Cabbage gets tender and almost sweet when it cooks long enough. A little dill keeps the soup tasting fresh and bright.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 6 cups chopped green cabbage
  • 4 cups chicken broth
  • 1 teaspoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup heavy cream

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and cook briefly.
  3. Add cabbage, broth, dill, salt, and pepper.
  4. Simmer for 20 minutes until the cabbage is tender.
  5. Blend partially, then stir in cream.

Macros per serving: 130 calories, 8 g fat, 6 g net carbs, 4 g protein, 3 g sugar

Creamy Tomato Basil Soup with Parmesan

Tomatoes bring acidity, so this soup tastes rich without feeling heavy. Basil and Parmesan give it the familiar Italian flavor people love.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 can crushed tomatoes, 28 ounces
  • 3 cups chicken broth
  • 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup heavy cream
  • 1/4 cup grated Parmesan

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and basil, then stir for 30 seconds.
  3. Add tomatoes, broth, salt, and pepper.
  4. Simmer for 15 minutes.
  5. Blend smooth, then stir in cream and Parmesan.

Macros per serving: 175 calories, 11 g fat, 9 g net carbs, 6 g protein, 7 g sugar

Creamy Eggplant Soup with Cumin

Eggplant makes a smooth, mellow soup with a naturally rich body. Cumin adds warmth and keeps the flavor grounded.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 large eggplant, peeled and cubed
  • 4 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup plain Greek yogurt

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and cumin, then stir for 30 seconds.
  3. Add eggplant, broth, salt, and pepper.
  4. Simmer for 20 minutes until the eggplant is soft.
  5. Blend smooth, then stir in Greek yogurt.

Macros per serving: 150 calories, 10 g fat, 8 g net carbs, 4 g protein, 5 g sugar

Creamy Green Bean Soup with Mint

Green beans turn soft and smooth in the blender, so they make a nice low-carb base. Mint adds a clean finish that keeps the soup from tasting dull.

Ingredients

  • 1 tablespoon olive oil
  • 1 shallot, chopped
  • 2 cloves garlic, minced
  • 4 cups green beans, trimmed
  • 4 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped fresh mint
  • 1/4 cup heavy cream

Directions

  1. Cook the shallot in olive oil until tender.
  2. Add garlic and stir briefly.
  3. Add green beans, broth, salt, and pepper.
  4. Simmer for 15 minutes until the beans are soft.
  5. Blend smooth, then stir in mint and cream.

Macros per serving: 140 calories, 9 g fat, 7 g net carbs, 5 g protein, 3 g sugar

Creamy Leek and Cauliflower Soup

Leeks bring a gentle onion flavor that pairs well with cauliflower. This soup tastes elegant, but it takes little effort.

Ingredients

  • 1 tablespoon olive oil
  • 2 leeks, white and light green parts only, sliced
  • 3 cloves garlic, minced
  • 1 head cauliflower, cut into florets
  • 4 cups chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup heavy cream
  • 2 tablespoons chopped chives

Directions

  1. Cook the leeks in olive oil until soft.
  2. Add garlic and stir for 30 seconds.
  3. Add cauliflower, broth, salt, and pepper.
  4. Simmer for 20 minutes until the cauliflower is tender.
  5. Blend smooth, then stir in cream and chives.

Macros per serving: 185 calories, 13 g fat, 8 g net carbs, 6 g protein, 4 g sugar

Creamy Butternut Squash Soup for Smaller Portions

Butternut squash has more carbs than other vegetables here, so keep the bowl modest. Almond butter adds body and helps the soup feel rich without cream overload.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 4 cups cubed butternut squash
  • 4 cups vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon cinnamon
  • 2 tablespoons almond butter
  • 2 tablespoons heavy cream

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and cinnamon, then stir for 30 seconds.
  3. Add squash, broth, salt, and pepper.
  4. Simmer for 20 minutes until the squash is tender.
  5. Blend smooth, then whisk in almond butter and cream.

Macros per serving: 195 calories, 11 g fat, 13 g net carbs, 4 g protein, 5 g sugar

These soups give you a lot of variety without pushing carbs too high. If you want the best results, keep a few basics on hand, cauliflower, broccoli, zucchini, mushrooms, herbs, broth, and cream, then rotate flavors through the week.

Broth-Based Chicken and Meat Soups for Lean Muscle Building

Broth-based chicken and meat soups are a smart fit for high-protein Mediterranean eating. They give you a lean protein boost, steady flavor, and a lighter finish than creamy soups.

They also work well when you want a filling meal without a heavy carb load. Chicken, turkey, beef, and lamb all pair well with herbs, garlic, lemon, tomato, and vegetables. That makes these soups easy to batch, easy to reheat, and easy to keep in your weekly rotation.

Steaming clear chicken broth in rustic bowl with chicken chunks, celery, carrots, zucchini, herb garnish, lemon wedge, and olive oil drizzle on wooden table.

Greek Chicken Lemon Soup with Celery and Dill

This soup brings bright lemon flavor and tender chicken in a clean broth. It feels light, yet it still gives you enough protein for a solid meal.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 celery stalks, diced
  • 2 cloves garlic, minced
  • 6 cups chicken broth
  • 2 cups cooked shredded chicken
  • 1 teaspoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped parsley

Directions

  1. Heat the olive oil in a pot over medium heat.
  2. Cook the onion and celery for 5 minutes, until soft.
  3. Add the garlic and stir for 30 seconds.
  4. Pour in the broth, chicken, dill, salt, and pepper.
  5. Simmer for 15 minutes, then stir in lemon juice and parsley.

Macros per serving: 185 calories, 7 g fat, 4 g net carbs, 24 g protein, 2 g sugar

Turkish Chicken Soup with Tomatoes and Mint

Tomatoes give this soup a gentle tang, while mint keeps it fresh. The broth stays light, so the chicken remains the main event.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 cup diced tomatoes
  • 6 cups chicken broth
  • 2 cups cooked chicken breast, chopped
  • 1 teaspoon dried mint
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Warm the olive oil in a soup pot.
  2. Cook the onion for 4 to 5 minutes.
  3. Add the garlic and cook for 30 seconds.
  4. Stir in tomatoes, broth, chicken, mint, salt, and pepper.
  5. Simmer for 20 minutes, then finish with lemon juice.

Macros per serving: 195 calories, 6 g fat, 5 g net carbs, 25 g protein, 3 g sugar

Italian Chicken Vegetable Broth Soup

This is the kind of soup that tastes like a full dinner without feeling heavy. Zucchini, carrots, and herbs give it a classic Italian comfort.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 celery stalks, diced
  • 1 carrot, diced
  • 1 zucchini, chopped
  • 6 cups chicken broth
  • 2 cups cooked shredded chicken
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Cook the onion, celery, and carrot in olive oil for 5 minutes.
  2. Add the garlic and Italian seasoning, then stir briefly.
  3. Pour in the broth and bring it to a simmer.
  4. Add the chicken and zucchini.
  5. Simmer for 15 minutes, then season and serve.

Macros per serving: 205 calories, 6 g fat, 6 g net carbs, 26 g protein, 4 g sugar

Moroccan Chicken Soup with Cauliflower and Coriander

Warm spices make this soup taste richer than the ingredient list suggests. Cauliflower keeps the carb count low and adds body without flour.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground coriander
  • 1/2 teaspoon cumin
  • 4 cups cauliflower florets
  • 6 cups chicken broth
  • 2 cups cooked chicken thighs, shredded
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped cilantro

Directions

  1. Heat the olive oil and cook the onion until soft.
  2. Add garlic, coriander, and cumin, then stir for 30 seconds.
  3. Add cauliflower and broth.
  4. Simmer for 15 minutes, until the cauliflower is tender.
  5. Add the chicken, salt, pepper, and cilantro, then heat through.

Macros per serving: 210 calories, 8 g fat, 6 g net carbs, 24 g protein, 3 g sugar

Chicken and Spinach Soup with Lemon and Garlic

This soup is simple, fast, and dependable. Spinach wilts into the broth, and garlic plus lemon keep the flavor sharp.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, sliced
  • 3 cloves garlic, minced
  • 6 cups chicken broth
  • 2 cups cooked chicken breast, shredded
  • 4 cups fresh spinach
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Directions

  1. Cook the onion in olive oil until tender.
  2. Add garlic and oregano, then stir for 30 seconds.
  3. Pour in the broth and bring it to a simmer.
  4. Add chicken, spinach, salt, and pepper.
  5. Cook for 5 minutes, then stir in lemon juice.

Macros per serving: 175 calories, 5 g fat, 3 g net carbs, 26 g protein, 1 g sugar

Chicken and Artichoke Soup with Herbs

Artichokes bring a mild tang that works well with chicken and broth. The result feels elegant, but the method stays easy.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 cup marinated artichoke hearts, drained and chopped
  • 6 cups chicken broth
  • 2 cups cooked chicken breast, chopped
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Cook the onion in olive oil for 4 minutes.
  2. Add garlic and thyme, then stir briefly.
  3. Add artichokes and broth.
  4. Simmer for 10 minutes.
  5. Stir in chicken, salt, pepper, and lemon juice, then serve hot.

Macros per serving: 190 calories, 7 g fat, 4 g net carbs, 25 g protein, 2 g sugar

Turkey Meatball Soup with Tomato and Basil

Turkey meatballs make this soup feel hearty without going heavy. Tomato and basil keep the broth bright and familiar.

Ingredients

  • 1 pound ground turkey
  • 1 egg
  • 2 tablespoons grated Parmesan
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 can crushed tomatoes, 14.5 ounces
  • 6 cups chicken broth
  • 2 tablespoons chopped basil

Directions

  1. Mix the turkey, egg, Parmesan, seasoning, salt, and pepper.
  2. Form small meatballs.
  3. Brown the meatballs in olive oil for 3 to 4 minutes per side.
  4. Add onion and garlic to the pot, then cook for 3 minutes.
  5. Pour in tomatoes and broth, simmer for 15 minutes, then add basil.

Macros per serving: 255 calories, 13 g fat, 7 g net carbs, 25 g protein, 5 g sugar

Beef and Cabbage Soup with Rosemary

Beef adds more depth than chicken, and cabbage keeps the soup filling without many carbs. Rosemary gives it a strong Mediterranean aroma.

Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean beef stew meat
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups green cabbage, chopped
  • 6 cups beef broth
  • 1 teaspoon chopped rosemary
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon tomato paste

Directions

  1. Heat the olive oil in a soup pot.
  2. Brown the beef on all sides.
  3. Add the onion and garlic, then cook for 3 minutes.
  4. Stir in cabbage, broth, rosemary, salt, pepper, and tomato paste.
  5. Simmer for 45 minutes until the beef is tender.

Macros per serving: 265 calories, 14 g fat, 6 g net carbs, 25 g protein, 4 g sugar

Lamb Soup with Eggplant and Parsley

Lamb brings a rich flavor that stands up well to eggplant and herbs. This soup tastes bold, but it still feels clean and balanced.

Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean lamb shoulder, cut into small pieces
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 eggplant, cubed
  • 6 cups beef or lamb broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped parsley

Directions

  1. Brown the lamb in olive oil over medium heat.
  2. Add onion and garlic, then cook for 4 minutes.
  3. Stir in eggplant, broth, oregano, salt, and pepper.
  4. Simmer for 40 minutes until the lamb is tender.
  5. Stir in parsley before serving.

Macros per serving: 290 calories, 16 g fat, 8 g net carbs, 24 g protein, 5 g sugar

Chicken Zucchini Soup with Fennel

Fennel adds a soft, sweet note that works well with chicken. Zucchini keeps the broth light and easy to digest.

Ingredients

  • 1 tablespoon olive oil
  • 1 small fennel bulb, chopped
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 medium zucchini, chopped
  • 6 cups chicken broth
  • 2 cups cooked chicken breast, shredded
  • 1 teaspoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Cook fennel and onion in olive oil for 5 minutes.
  2. Add garlic and dill, then stir for 30 seconds.
  3. Add zucchini and broth.
  4. Simmer for 12 minutes until the zucchini softens.
  5. Add chicken, salt, and pepper, then heat through.

Macros per serving: 180 calories, 5 g fat, 4 g net carbs, 25 g protein, 3 g sugar

Beef and Tomato Soup with Celery

This soup has a strong savory base and a clean broth finish. It works well when you want something filling with no extra fuss.

Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean ground beef
  • 1 onion, chopped
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 1 can diced tomatoes, 14.5 ounces
  • 6 cups beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Brown the beef in olive oil, then drain excess fat if needed.
  2. Add onion, celery, and garlic, and cook for 5 minutes.
  3. Stir in tomatoes, broth, oregano, salt, and pepper.
  4. Simmer for 20 minutes.
  5. Serve hot with fresh parsley if you like.

Macros per serving: 250 calories, 12 g fat, 7 g net carbs, 24 g protein, 4 g sugar

Chicken and Mushroom Soup with Thyme

Mushrooms give this soup a meaty bite without extra carbs. Thyme keeps the broth grounded and earthy.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 8 ounces mushrooms, sliced
  • 6 cups chicken broth
  • 2 cups cooked chicken thigh meat, shredded
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and mushrooms, then cook until the mushrooms release their liquid.
  3. Pour in the broth and thyme.
  4. Simmer for 12 minutes.
  5. Add chicken, salt, pepper, and lemon juice, then serve.

Macros per serving: 185 calories, 6 g fat, 4 g net carbs, 24 g protein, 2 g sugar

Turkey and Kale Soup with Garlic

Kale holds up well in broth, so this soup stays hearty from the first bowl to the last. Ground turkey keeps it lean and high in protein.

Ingredients

  • 1 tablespoon olive oil
  • 1 pound ground turkey
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 6 cups chicken broth
  • 4 cups chopped kale
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Brown the turkey in olive oil.
  2. Add onion and garlic, then cook for 4 minutes.
  3. Stir in broth and oregano.
  4. Add kale, salt, and pepper, then simmer for 10 minutes.
  5. Finish with lemon juice before serving.

Macros per serving: 240 calories, 11 g fat, 5 g net carbs, 27 g protein, 2 g sugar

Beef Barley-Style Soup with Cauliflower Rice

Traditional barley is too high in carbs for keto, so cauliflower rice fills the gap well. The texture stays satisfying, and the beef gives it real staying power.

Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean beef stew meat
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 celery stalks, diced
  • 1 cup cauliflower rice
  • 6 cups beef broth
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Brown the beef in olive oil.
  2. Add onion, garlic, and celery, then cook for 4 minutes.
  3. Pour in broth and thyme.
  4. Simmer for 35 minutes until the beef is tender.
  5. Stir in cauliflower rice, salt, and pepper, then cook for 5 more minutes.

Macros per serving: 275 calories, 14 g fat, 6 g net carbs, 24 g protein, 4 g sugar

Lemon Garlic Chicken Soup with Collard Greens

Collard greens hold their shape better than many greens, so they work well in broth. Garlic and lemon keep the flavor bold and clean.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 4 cloves garlic, minced
  • 6 cups chicken broth
  • 2 cups cooked shredded chicken
  • 3 cups chopped collard greens
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Directions

  1. Cook the onion in olive oil until soft.
  2. Add garlic and oregano, then stir for 30 seconds.
  3. Pour in broth and bring it to a simmer.
  4. Add chicken and collard greens.
  5. Simmer for 12 minutes, then finish with salt, pepper, and lemon juice.

Macros per serving: 190 calories, 6 g fat, 4 g net carbs, 26 g protein, 2 g sugar

These broth-based soups give you a simple way to add more protein without making dinner feel heavy. For the best mix, keep a few cooked proteins ready, then rotate chicken, turkey, beef, and lamb through the week.

Seafood Soups and Stews Loaded with Healthy Fats and Protein

Seafood soups and stews are a smart fit for Mediterranean keto meals because they bring protein, healthy fats, and strong flavor without much fuss. Shrimp, mussels, cod, salmon, and squid all cook fast, so you can build a filling bowl in less time than most meat stews.

Rustic bowl of steaming seafood stew with shrimp, mussels, fish chunks, zucchini, tomatoes, herbs on wooden table.

The best part is how well seafood works with olive oil, garlic, tomato, lemon, fennel, and fresh herbs. That mix keeps the broth bright and rich at the same time, which makes these recipes feel satisfying without feeling heavy.

Greek Shrimp Soup with Tomato and Feta

This soup tastes bright, salty, and rich all at once. Shrimp cooks in minutes, and feta adds a creamy finish without much effort.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 cup diced tomatoes
  • 4 cups seafood broth
  • 1 pound raw shrimp, peeled and deveined
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon chopped parsley

Directions

  1. Heat the olive oil in a soup pot over medium heat.
  2. Cook the onion for 4 minutes, then add the garlic for 30 seconds.
  3. Stir in the tomatoes, broth, oregano, salt, and pepper.
  4. Simmer for 10 minutes, then add the shrimp.
  5. Cook for 3 to 4 minutes until the shrimp turn pink, then finish with feta and parsley.

Macros per serving: 210 calories, 8 g fat, 6 g net carbs, 26 g protein, 4 g sugar

Mediterranean Fish Stew with Zucchini and Olives

This stew has a clean tomato broth with plenty of savory depth. The olives give it a briny kick that works well with firm white fish.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 1 zucchini, sliced
  • 1 can crushed tomatoes, 14.5 ounces
  • 3 cups seafood broth
  • 1 pound cod or haddock, cut into chunks
  • 1/3 cup Kalamata olives, sliced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Warm the olive oil in a pot and cook the onion for 5 minutes.
  2. Add the garlic and zucchini, then cook for 2 minutes.
  3. Stir in the tomatoes, broth, thyme, salt, and pepper.
  4. Simmer for 15 minutes, then add the fish and olives.
  5. Cook for 5 to 6 minutes more, then finish with lemon juice.

Macros per serving: 235 calories, 10 g fat, 8 g net carbs, 28 g protein, 5 g sugar

Italian Seafood Soup with Mussels and Cod

This soup feels like a coastal Italian dinner in one bowl. The broth stays light, but the seafood brings plenty of protein and richness.

Ingredients

  • 2 tablespoons olive oil
  • 1 shallot, chopped
  • 3 cloves garlic, minced
  • 1 cup celery, chopped
  • 1 can diced tomatoes, 14.5 ounces
  • 4 cups seafood broth
  • 1/2 pound cod, cut into chunks
  • 1 pound mussels, scrubbed and debearded
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped basil

Directions

  1. Heat the olive oil in a large pot.
  2. Cook the shallot and celery for 4 minutes, then add the garlic.
  3. Stir in the tomatoes, broth, seasoning, salt, and pepper.
  4. Simmer for 10 minutes, then add the cod and mussels.
  5. Cook until the mussels open and the fish flakes, then top with basil.

Macros per serving: 260 calories, 9 g fat, 7 g net carbs, 30 g protein, 4 g sugar

Spanish Seafood Stew with Saffron

Saffron gives this stew a warm color and a gentle floral note. Shrimp and fish make it feel hearty without pushing carbs too high.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon saffron threads
  • 1 cup diced tomatoes
  • 4 cups seafood broth
  • 1 pound mixed seafood, such as shrimp and white fish
  • 1 bell pepper, sliced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped parsley

Directions

  1. Heat the olive oil and cook the onion for 5 minutes.
  2. Add garlic, saffron, and smoked paprika, then stir briefly.
  3. Add tomatoes, broth, bell pepper, salt, and pepper.
  4. Simmer for 15 minutes, then add the seafood.
  5. Cook for 5 to 6 minutes, then finish with parsley.

Macros per serving: 240 calories, 9 g fat, 8 g net carbs, 27 g protein, 4 g sugar

Lemon Garlic Salmon Soup with Spinach

Salmon brings healthy fat and a rich texture that makes this soup feel filling fast. Lemon and spinach keep the bowl fresh and balanced.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 4 cups chicken or seafood broth
  • 1 pound salmon, cut into chunks
  • 3 cups fresh spinach
  • 1 teaspoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Directions

  1. Warm the olive oil in a soup pot and cook the onion for 4 minutes.
  2. Add garlic and dill, then stir for 30 seconds.
  3. Pour in the broth and bring it to a simmer.
  4. Add the salmon and cook for 5 to 6 minutes.
  5. Stir in spinach, salt, pepper, and lemon juice just before serving.

Macros per serving: 250 calories, 13 g fat, 3 g net carbs, 27 g protein, 1 g sugar

Moroccan Seafood Soup with Cauliflower and Cumin

This soup has warm spice and a thick, satisfying texture. Cauliflower helps the broth feel full without adding starchy carbs.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 4 cups cauliflower florets
  • 4 cups seafood broth
  • 1/2 pound shrimp, peeled
  • 1/2 pound white fish, cut into pieces
  • 1 can diced tomatoes, 14.5 ounces
  • 1/2 teaspoon salt
  • 1 tablespoon chopped cilantro

Directions

  1. Cook the onion in olive oil for 5 minutes.
  2. Add garlic, cumin, and coriander, then stir briefly.
  3. Add cauliflower, broth, tomatoes, and salt.
  4. Simmer for 15 minutes until the cauliflower softens.
  5. Add the seafood and cook for 5 minutes, then finish with cilantro.

Macros per serving: 230 calories, 10 g fat, 9 g net carbs, 26 g protein, 5 g sugar

Mussel and Tomato Soup with Fennel

Fennel gives this soup a soft, sweet edge that works well with mussels. Tomato and olive oil keep the broth classic and bold.

Ingredients

  • 2 tablespoons olive oil
  • 1 fennel bulb, chopped
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 can crushed tomatoes, 14.5 ounces
  • 4 cups seafood broth
  • 2 pounds mussels, scrubbed and debearded
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Heat the olive oil and cook the fennel and onion for 6 minutes.
  2. Add the garlic and oregano, then stir for 30 seconds.
  3. Pour in the tomatoes and broth, then season with salt and pepper.
  4. Simmer for 15 minutes.
  5. Add the mussels, cover the pot, and cook until they open. Finish with lemon juice.

Macros per serving: 220 calories, 8 g fat, 7 g net carbs, 28 g protein, 4 g sugar

Creamy Cod Chowder with Cauliflower

This chowder has the comfort of a classic bowl, but it stays low in carbs. Cauliflower gives it body, and cod keeps the protein high.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 celery stalks, diced
  • 4 cups cauliflower florets
  • 4 cups chicken or seafood broth
  • 1 pound cod, cut into chunks
  • 1/2 cup heavy cream
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped chives

Directions

  1. Cook the onion and celery in olive oil for 5 minutes.
  2. Add cauliflower and broth, then simmer for 15 minutes.
  3. Add the cod and cook for 5 minutes.
  4. Stir in the cream, salt, and pepper.
  5. Top with chives before serving.

Macros per serving: 245 calories, 14 g fat, 6 g net carbs, 27 g protein, 3 g sugar

Greek Octopus Stew with Tomato and Bay

Octopus brings a firm texture and rich seafood flavor. The tomato broth stays simple, so the octopus has room to shine.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 1 can diced tomatoes, 14.5 ounces
  • 4 cups seafood broth
  • 1 1/2 pounds cooked octopus, cut into pieces
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped parsley

Directions

  1. Cook the onion in olive oil for 5 minutes.
  2. Add garlic and oregano, then stir for 30 seconds.
  3. Stir in tomatoes, broth, bay leaf, salt, and pepper.
  4. Simmer for 15 minutes, then add the octopus.
  5. Cook for 10 minutes more, then finish with parsley.

Macros per serving: 235 calories, 9 g fat, 6 g net carbs, 29 g protein, 4 g sugar

Shrimp and Artichoke Soup with Dill

Artichokes add a mild tang that pairs well with shrimp. Dill keeps the broth clean and fresh, so every spoonful tastes bright.

Ingredients

  • 1 tablespoon olive oil
  • 1 shallot, chopped
  • 3 cloves garlic, minced
  • 1 cup marinated artichoke hearts, drained and chopped
  • 4 cups seafood broth
  • 1 pound shrimp, peeled and deveined
  • 1 teaspoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Warm the olive oil and cook the shallot for 3 minutes.
  2. Add garlic and dill, then stir briefly.
  3. Add the artichokes and broth, then simmer for 10 minutes.
  4. Add the shrimp and cook for 3 to 4 minutes.
  5. Finish with salt, pepper, and lemon juice.

Macros per serving: 205 calories, 7 g fat, 5 g net carbs, 27 g protein, 2 g sugar

Keto Bouillabaisse-Style Seafood Stew

This version keeps the spirit of bouillabaisse without the bread or starchy sides. It’s loaded with seafood, herbs, and a tomato-saffron broth.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon saffron threads
  • 1 can crushed tomatoes, 14.5 ounces
  • 4 cups seafood broth
  • 1/2 pound shrimp, peeled
  • 1/2 pound white fish, cut into pieces
  • 1/2 pound mussels, scrubbed
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped parsley

Directions

  1. Heat the olive oil and cook the onion for 5 minutes.
  2. Add garlic, saffron, and thyme, then stir for 30 seconds.
  3. Add tomatoes, broth, salt, and pepper.
  4. Simmer for 15 minutes, then add the fish, shrimp, and mussels.
  5. Cook until the seafood is done, then finish with parsley.

Macros per serving: 255 calories, 9 g fat, 8 g net carbs, 30 g protein, 4 g sugar

Tuna and White Bean Soup with Rosemary

This soup uses canned tuna for a fast, protein-rich meal. White beans add body, while rosemary gives the broth a woodsy note.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 can white beans, drained and rinsed
  • 4 cups chicken broth
  • 2 cans tuna in water, drained
  • 1 teaspoon chopped rosemary
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice

Directions

  1. Cook the onion in olive oil for 4 minutes.
  2. Add garlic and rosemary, then stir briefly.
  3. Stir in the beans and broth, then simmer for 10 minutes.
  4. Add the tuna and heat for 2 minutes.
  5. Finish with salt, pepper, and lemon juice.

Macros per serving: 240 calories, 8 g fat, 12 g net carbs, 28 g protein, 2 g sugar

Sardine and Tomato Soup with Capers

Sardines bring healthy fats and a bold flavor that holds up well in tomato broth. Capers add a salty bite that keeps each spoonful lively.

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 can crushed tomatoes, 14.5 ounces
  • 4 cups seafood broth
  • 2 cans sardines, drained
  • 1 tablespoon capers, drained
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped parsley

Directions

  1. Heat the olive oil and cook the onion for 4 minutes.
  2. Add garlic and oregano, then stir for 30 seconds.
  3. Add tomatoes, broth, salt, and pepper.
  4. Simmer for 15 minutes, then stir in the sardines and capers.
  5. Heat gently for 2 minutes, then top with parsley.

Macros per serving: 225 calories, 13 g fat, 7 g net carbs, 24 g protein, 4 g sugar

Seafood Stew with Kale and Lemon

Kale adds texture and color, while lemon keeps the broth sharp. This is a good choice when you want a meal that feels light but still fills you up.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 can diced tomatoes, 14.5 ounces
  • 4 cups seafood broth
  • 1 pound mixed seafood, such as shrimp and white fish
  • 3 cups chopped kale
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons lemon juice

Directions

  1. Cook the onion in olive oil for 5 minutes.
  2. Add garlic and thyme, then stir briefly.
  3. Add tomatoes, broth, salt, and pepper.
  4. Simmer for 15 minutes, then add the seafood and kale.
  5. Cook for 5 minutes more, then finish with lemon juice.

Macros per serving: 215 calories, 8 g fat, 7 g net carbs, 27 g protein, 3 g sugar

Clam and Zucchini Soup with Garlic

Clams give this soup a strong briny flavor, and zucchini keeps the base low in carbs. Garlic and olive oil round it out with a classic Mediterranean finish.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 2 medium zucchini, sliced
  • 4 cups seafood broth
  • 2 cans chopped clams, drained
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped parsley

Directions

  1. Heat the olive oil and cook the onion for 4 minutes.
  2. Add garlic and oregano, then stir for 30 seconds.
  3. Add zucchini and broth, then simmer for 10 minutes.
  4. Stir in the clams and cook for 2 minutes.
  5. Finish with lemon juice, parsley, salt, and pepper.

Macros per serving: 200 calories, 7 g fat, 6 g net carbs, 25 g protein, 3 g sugar

These seafood soups and stews make dinner feel easy when you want more protein and less starch. Keep shrimp, cod, mussels, and canned seafood in your rotation, and you’ll always have a fast Mediterranean meal ready to go.

Low-Carb Greek Stifado Stews Featuring Tender Meats and Veggies

Greek stifado is a slow, rich stew built on onions, tomato, herbs, and warm spice. For a low-carb table, it works beautifully because the flavor comes from the braise, not from starch.

These versions keep the spirit of traditional stifado while swapping in keto-friendly vegetables like zucchini, eggplant, and mushrooms. The result is deep, cozy, and filling, with tender meat and a sauce that clings to every bite.

Clay bowl of steaming beef stifado with pearl onions, zucchini, eggplant in tomato sauce, wooden spoon beside, on dark wooden table.

Low-Carb Beef Stifado with Pearl Onions and Zucchini

This version keeps the classic sweet onion flavor and pairs it with tender beef and soft zucchini. The sauce turns glossy and rich after a slow simmer.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds beef chuck, cut into 1 1/2-inch cubes
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, chopped
  • 6 cloves garlic, minced
  • 2 cups pearl onions, peeled
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 2 bay leaves
  • 2 medium zucchini, cut into thick slices
  • 2 tablespoons chopped parsley

Directions

  1. Heat the olive oil in a large pot over medium-high heat.
  2. Season the beef with salt and pepper, then brown it on all sides.
  3. Add the chopped onion and garlic, then cook for 3 minutes.
  4. Stir in the pearl onions, wine, tomatoes, broth, tomato paste, cinnamon, cloves, and bay leaves.
  5. Cover and simmer for 1 1/2 to 2 hours, until the beef is tender.
  6. Add the zucchini during the last 15 minutes of cooking.
  7. Remove the bay leaves and finish with parsley before serving.

Macros per serving: 335 calories, 18 g fat, 9 g net carbs, 32 g protein, 5 g sugar

Greek Chicken Stifado with Mushrooms and Tomato

Chicken makes this stew lighter, but it still tastes full and savory. Mushrooms soak up the spiced tomato broth and give each spoonful a meaty bite.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds boneless chicken thighs, trimmed and cut into chunks
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, sliced
  • 4 cloves garlic, minced
  • 16 ounces cremini mushrooms, halved
  • 1 cup dry white wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup chicken broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 1 tablespoon lemon juice
  • 2 tablespoons chopped dill

Directions

  1. Warm the olive oil in a Dutch oven over medium heat.
  2. Season the chicken with salt and pepper, then brown it lightly.
  3. Add the onion, garlic, and mushrooms, then cook for 5 minutes.
  4. Pour in the wine and cook for 2 minutes.
  5. Stir in the tomatoes, broth, tomato paste, oregano, cinnamon, and bay leaves.
  6. Simmer covered for 35 to 40 minutes, until the chicken is tender.
  7. Stir in lemon juice and dill just before serving.

Macros per serving: 295 calories, 15 g fat, 8 g net carbs, 31 g protein, 6 g sugar

Lamb Stifado with Eggplant and Shallots

Lamb gives this stew a richer flavor than beef, and eggplant makes the sauce feel fuller without adding many carbs. Shallots bring gentle sweetness that fits the dish well.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds lamb shoulder, cut into chunks
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 large shallots, sliced
  • 4 cloves garlic, minced
  • 1 medium eggplant, peeled and cubed
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Heat the olive oil in a heavy pot over medium-high heat.
  2. Season the lamb with salt and pepper, then brown it in batches.
  3. Add the shallots and garlic, then cook for 3 minutes.
  4. Stir in the eggplant and cook until it starts to soften.
  5. Pour in the wine and let it reduce for 2 minutes.
  6. Add the tomatoes, broth, tomato paste, oregano, cinnamon, and bay leaves.
  7. Simmer covered for 1 1/2 to 2 hours, until the lamb is fork-tender.
  8. Finish with parsley before serving.

Macros per serving: 365 calories, 22 g fat, 8 g net carbs, 30 g protein, 6 g sugar

Turkey Stifado with Cauliflower and Spices

Ground turkey keeps this stew lean, while cauliflower helps it feel hearty. The cinnamon and tomato broth give it that familiar Greek-style warmth.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds ground turkey
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 4 cups cauliflower florets
  • 1 cup dry white wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup chicken broth
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 2 bay leaves
  • 2 tablespoons chopped mint

Directions

  1. Heat the olive oil in a large pot over medium heat.
  2. Brown the turkey with salt and pepper, breaking it up as it cooks.
  3. Add the onion and garlic, then cook for 4 minutes.
  4. Stir in the cauliflower and wine, then cook for 2 minutes.
  5. Add the tomatoes, broth, tomato paste, cinnamon, cloves, and bay leaves.
  6. Simmer for 25 to 30 minutes, until the cauliflower is tender.
  7. Stir in mint and serve hot.

Macros per serving: 285 calories, 17 g fat, 7 g net carbs, 27 g protein, 5 g sugar

Pork Stifado with Fennel and Green Beans

Pork shoulder makes this stew juicy and comforting, while fennel and green beans keep the vegetables low in carbs. The broth turns rich and aromatic after a long simmer.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds pork shoulder, cut into cubes
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, sliced
  • 1 fennel bulb, chopped
  • 4 cloves garlic, minced
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup pork or chicken broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried thyme
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 cups trimmed green beans
  • 2 tablespoons chopped parsley

Directions

  1. Heat the olive oil in a Dutch oven over medium-high heat.
  2. Season the pork with salt and pepper, then brown it well.
  3. Add the onion, fennel, and garlic, then cook for 5 minutes.
  4. Pour in the wine and let it reduce for 2 minutes.
  5. Stir in the tomatoes, broth, tomato paste, thyme, cinnamon, and bay leaves.
  6. Simmer covered for 1 1/2 hours, until the pork is tender.
  7. Add the green beans during the last 15 minutes.
  8. Remove the bay leaves and finish with parsley.

Macros per serving: 360 calories, 21 g fat, 9 g net carbs, 29 g protein, 6 g sugar

Venison Stifado with Mushrooms and Red Wine

Venison brings a lean, bold flavor that works well with the sweet onion base. Mushrooms soften the edges and make the sauce feel fuller.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds venison stew meat
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 12 ounces mushrooms, sliced
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 tablespoon tomato paste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped thyme or parsley

Directions

  1. Heat the olive oil in a heavy pot over medium-high heat.
  2. Brown the venison on all sides, then season with salt and pepper.
  3. Add the onion, garlic, and mushrooms, then cook for 5 minutes.
  4. Pour in the wine and simmer for 2 minutes.
  5. Stir in the tomatoes, broth, tomato paste, oregano, cinnamon, and bay leaves.
  6. Cover and simmer for 1 1/2 to 2 hours, until the venison is tender.
  7. Finish with thyme or parsley before serving.

Macros per serving: 320 calories, 14 g fat, 7 g net carbs, 35 g protein, 5 g sugar

Keto Beef Stifado with Turnips and Celery

Turnips make a great potato swap in stifado because they hold their shape and soak up flavor. Celery adds freshness, while the tomato broth stays thick and satisfying.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds beef stew meat
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, sliced
  • 3 cloves garlic, minced
  • 2 cups peeled turnips, cubed
  • 2 celery stalks, sliced
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Heat the olive oil in a large pot over medium-high heat.
  2. Brown the beef, then season with salt and pepper.
  3. Add the onion and garlic, then cook for 3 minutes.
  4. Stir in the turnips and celery.
  5. Pour in the wine and reduce for 2 minutes.
  6. Add the tomatoes, broth, tomato paste, cinnamon, allspice, and bay leaves.
  7. Simmer covered for 1 1/2 to 2 hours, until the beef is tender and the turnips are soft.
  8. Remove the bay leaves and finish with parsley.

Macros per serving: 330 calories, 17 g fat, 10 g net carbs, 31 g protein, 5 g sugar

These low-carb Greek stifado stews give you plenty of range, from beef and lamb to chicken, turkey, pork, and venison. If you want the easiest win, start with one beef version and one chicken version, then keep the spice base the same while changing the meat and vegetables.

Hearty Greek Kokkinisto and Pot Roast Stews for Family Dinners

Greek kokkinisto brings slow-cooked comfort to the table. The meat turns tender, the tomato sauce gets rich, and the herbs soak into every bite. These stews also work well for family dinners because they hold up for leftovers and taste even better the next day.

Rustic clay bowl filled with steaming kokkinisto beef stew, beef chunks, zucchini, pearl onions, red sauce, herbs, wooden spoon beside on dark wooden table.

Classic Greek Kokkinisto Beef Stew

This is the kind of stew that fills the kitchen with a deep tomato aroma. Beef chuck, red wine, and cinnamon give it that familiar Greek comfort.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds beef chuck, cut into 1 1/2-inch cubes
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Heat the olive oil in a heavy pot over medium-high heat.
  2. Season the beef with salt and pepper, then brown it on all sides.
  3. Add the onion and cook for 4 minutes.
  4. Stir in the garlic and tomato paste, then cook for 1 minute.
  5. Pour in the wine and let it reduce for 2 minutes.
  6. Add the tomatoes, broth, oregano, cinnamon, and bay leaves.
  7. Cover and simmer for 1 1/2 to 2 hours, until the beef is tender.
  8. Remove the bay leaves and finish with parsley before serving.

Macros per serving: 340 calories, 19 g fat, 8 g net carbs, 31 g protein, 5 g sugar

Greek Pot Roast with Tomatoes and Carrots

This pot roast gives you the same cozy flavor in a larger, family-style cut of meat. Carrots soften into the sauce and add a little sweetness.

Ingredients

  • 2 tablespoons olive oil
  • 3 pounds beef chuck roast
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, sliced
  • 4 cloves garlic, minced
  • 3 carrots, cut into thick chunks
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can diced tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped dill

Directions

  1. Heat olive oil in a Dutch oven over medium-high heat.
  2. Season the roast with salt and pepper, then sear it well on both sides.
  3. Add the onion, garlic, and carrots around the roast.
  4. Stir in tomato paste, then pour in the wine and let it reduce briefly.
  5. Add tomatoes, broth, oregano, cinnamon, and bay leaves.
  6. Cover and braise at 325 F for 3 hours, until fork-tender.
  7. Sprinkle with dill before serving.

Macros per serving: 365 calories, 21 g fat, 9 g net carbs, 33 g protein, 6 g sugar

Kokkinisto Lamb Stew with Eggplant

Lamb brings a richer flavor that works beautifully with tomato and eggplant. The eggplant breaks down just enough to thicken the sauce.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds lamb shoulder, cut into cubes
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 1 medium eggplant, cubed
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup lamb or beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Brown the lamb in olive oil over medium-high heat.
  2. Season with salt and pepper as it cooks.
  3. Add onion and garlic, then cook for 4 minutes.
  4. Stir in eggplant and tomato paste.
  5. Pour in wine, tomatoes, broth, oregano, cinnamon, and bay leaves.
  6. Cover and simmer for 1 1/2 to 2 hours.
  7. Remove the bay leaves and finish with parsley.

Macros per serving: 355 calories, 22 g fat, 8 g net carbs, 29 g protein, 5 g sugar

Greek Chicken Kokkinisto with Zucchini

Chicken thighs keep this stew juicy, and zucchini gives it a soft, weeknight-friendly feel. It’s lighter than beef, yet still very filling.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds boneless chicken thighs
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 medium zucchini, sliced
  • 2 tablespoons tomato paste
  • 1 cup dry white wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup chicken broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons chopped dill

Directions

  1. Heat olive oil in a pot over medium heat.
  2. Season the chicken with salt and pepper, then brown it lightly.
  3. Add the onion and garlic, then cook for 3 minutes.
  4. Stir in zucchini and tomato paste.
  5. Pour in wine, tomatoes, broth, oregano, and cinnamon.
  6. Simmer covered for 35 to 40 minutes, until the chicken is tender.
  7. Finish with dill before serving.

Macros per serving: 305 calories, 17 g fat, 7 g net carbs, 30 g protein, 5 g sugar

Greek Pork Pot Roast with Fennel

Pork shoulder gives you a tender, shredded texture that works well with tomato and fennel. The fennel adds a mild sweetness that fits the dish nicely.

Ingredients

  • 2 tablespoons olive oil
  • 3 pounds pork shoulder roast
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 large onion, sliced
  • 1 fennel bulb, chopped
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 cup dry white wine
  • 1 can diced tomatoes, 14.5 ounces
  • 1 cup chicken broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Sear the pork in olive oil on all sides.
  2. Season it with salt and pepper.
  3. Add onion, fennel, and garlic to the pot.
  4. Stir in tomato paste, then pour in wine and let it reduce.
  5. Add tomatoes, broth, oregano, cinnamon, and bay leaves.
  6. Cover and roast at 325 F for 3 hours.
  7. Pull the meat apart and top with parsley.

Macros per serving: 375 calories, 24 g fat, 8 g net carbs, 30 g protein, 6 g sugar

Kokkinisto Turkey Stew with Mushrooms

Ground turkey keeps this stew lean, while mushrooms bring a meaty texture. It’s a good pick when you want something lighter but still hearty.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds ground turkey
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 12 ounces mushrooms, sliced
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup chicken broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons chopped mint

Directions

  1. Brown the turkey in olive oil, breaking it up as it cooks.
  2. Add onion, garlic, and mushrooms, then cook for 5 minutes.
  3. Stir in tomato paste.
  4. Pour in the wine and let it simmer for 2 minutes.
  5. Add tomatoes, broth, oregano, and cinnamon.
  6. Simmer for 25 minutes, until the sauce thickens.
  7. Stir in mint before serving.

Macros per serving: 290 calories, 16 g fat, 7 g net carbs, 28 g protein, 5 g sugar

Beef Kokkinisto with Green Beans

Green beans hold their shape well, so they work nicely in a long-simmered stew. They also soak up the tomato sauce without turning mushy.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds beef chuck, cubed
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 3 cups trimmed green beans
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Brown the beef in olive oil.
  2. Season with salt and pepper.
  3. Add onion and garlic, then cook for 4 minutes.
  4. Stir in tomato paste, then pour in wine and reduce for 2 minutes.
  5. Add tomatoes, broth, oregano, cinnamon, and bay leaves.
  6. Simmer for 1 1/2 hours.
  7. Add green beans during the last 20 minutes.
  8. Finish with parsley.

Macros per serving: 335 calories, 18 g fat, 10 g net carbs, 31 g protein, 6 g sugar

Greek Pot Roast with Turnips and Celery

Turnips make a strong potato swap here, and celery keeps the broth fresh. This is a practical family dinner when you want comfort without extra starch.

Ingredients

  • 2 tablespoons olive oil
  • 3 pounds beef chuck roast
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 3 celery stalks, chopped
  • 2 cups peeled turnips, cubed
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can diced tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves

Directions

  1. Sear the roast in olive oil until browned.
  2. Add onion, garlic, celery, and turnips.
  3. Stir in tomato paste, then pour in the wine.
  4. Add tomatoes, broth, oregano, cinnamon, and bay leaves.
  5. Cover and braise at 325 F for 3 to 3 1/2 hours.
  6. Slice or shred the roast and serve it with the vegetables.

Macros per serving: 360 calories, 22 g fat, 9 g net carbs, 32 g protein, 5 g sugar

Kokkinisto Chicken Thigh Stew with Artichokes

Artichokes add a mild tang that fits well with tomato and oregano. Chicken thighs keep the stew tender and rich.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds bone-in chicken thighs
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 cup marinated artichoke hearts, drained and chopped
  • 2 tablespoons tomato paste
  • 1 cup dry white wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup chicken broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons chopped dill

Directions

  1. Brown the chicken in olive oil on both sides.
  2. Season it with salt and pepper.
  3. Add onion and garlic, then cook for 4 minutes.
  4. Stir in artichokes and tomato paste.
  5. Pour in the wine and reduce it for 2 minutes.
  6. Add tomatoes, broth, oregano, and cinnamon.
  7. Simmer covered for 40 to 45 minutes.
  8. Sprinkle with dill before serving.

Macros per serving: 310 calories, 18 g fat, 7 g net carbs, 29 g protein, 5 g sugar

Greek Beef Stew with Cabbage

Cabbage softens into the sauce and makes the stew feel fuller. It also keeps the dish low in carbs and easy to stretch for a crowd.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds beef chuck, cubed
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 6 cups chopped green cabbage
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Brown the beef in olive oil.
  2. Add onion and garlic, then cook for 3 minutes.
  3. Stir in cabbage and tomato paste.
  4. Pour in wine and cook for 2 minutes.
  5. Add tomatoes, broth, oregano, cinnamon, and bay leaves.
  6. Cover and simmer for 1 1/2 to 2 hours.
  7. Remove the bay leaves and top with parsley.

Macros per serving: 325 calories, 17 g fat, 8 g net carbs, 31 g protein, 5 g sugar

Kokkinisto Veal Stew with Peppers

Veal cooks into a soft, delicate texture that works well with sweet peppers. The sauce stays bright and savory at the same time.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds veal stew meat
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, sliced
  • 3 cloves garlic, minced
  • 2 bell peppers, sliced
  • 2 tablespoons tomato paste
  • 1 cup dry white wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup chicken broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped parsley

Directions

  1. Brown the veal in olive oil.
  2. Season with salt and pepper.
  3. Add onion, garlic, and bell peppers, then cook for 5 minutes.
  4. Stir in tomato paste.
  5. Pour in wine and let it reduce briefly.
  6. Add tomatoes, broth, oregano, cinnamon, and bay leaves.
  7. Simmer covered for 1 1/2 hours, until the veal is tender.
  8. Finish with parsley.

Macros per serving: 315 calories, 15 g fat, 9 g net carbs, 30 g protein, 6 g sugar

Greek Pot Roast with Olives and Lemon

Olives add salt and depth, while lemon keeps the sauce from feeling heavy. This roast tastes bold, but it still feels clean on the palate.

Ingredients

  • 2 tablespoons olive oil
  • 3 pounds beef chuck roast
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, sliced
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can diced tomatoes, 14.5 ounces
  • 1 cup beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup Kalamata olives
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped parsley

Directions

  1. Sear the roast in olive oil until browned.
  2. Add onion and garlic, then cook for 4 minutes.
  3. Stir in tomato paste and let it cook for 1 minute.
  4. Pour in the wine and reduce it for 2 minutes.
  5. Add tomatoes, broth, oregano, cinnamon, and olives.
  6. Cover and braise at 325 F for 3 hours.
  7. Stir in lemon juice and parsley before serving.

Macros per serving: 370 calories, 23 g fat, 8 g net carbs, 32 g protein, 5 g sugar

Kokkinisto Lamb and Mushroom Stew

This stew is rich, earthy, and perfect for a cold night. Mushrooms support the lamb without stealing the spotlight.

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds lamb shoulder, cut into cubes
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 16 ounces mushrooms, sliced
  • 2 tablespoons tomato paste
  • 1 cup dry red wine
  • 1 can crushed tomatoes, 14.5 ounces
  • 1 cup lamb or beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 2 bay leaves
  • 2 tablespoons chopped thyme or parsley

Directions

  1. Brown the lamb in olive oil over medium-high heat.
  2. Season with salt and pepper.
  3. Add onion, garlic, and mushrooms, then cook for 5 minutes.
  4. Stir in tomato paste.
  5. Pour in the wine and let it reduce for 2 minutes.
  6. Add tomatoes, broth, oregano, cinnamon, and bay leaves.
  7. Simmer covered for 1 1/2 to 2 hours, until the lamb is tender.
  8. Remove the bay leaves and finish with thyme or parsley.

Macros per serving: 350 calories, 20 g fat, 8 g net carbs, 30 g protein, 5 g sugar

These Greek kokkinisto and pot roast stews give you a strong mix of cuts, flavors, and textures for family dinners. Keep the tomato base, onion, garlic, wine, and warm spices in mind, then swap the meat and vegetables to fit what you have on hand.

Enjoy!

These Mediterranean soups and stews show how easy it is to eat well without giving up comfort or flavor. With high protein, low carbs, and no added sugar, they fit keto, diabetic-friendly, and high-protein meal plans with real staying power.

Start with one recipe from each category, then batch cook a few on the weekend for easy lunches and dinners. Keep pantry staples like canned fish, herbs, lemon, broth, olive oil, and lentils on hand for days when you want quick options that still taste fresh.

If one of these recipes made it onto your meal plan, try it tonight, then share your favorite in the comments. Pin or share this roundup, and subscribe for more high-protein, low-carb ideas that make healthy eating feel simple and satisfying.

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Craving baklava or lemon bars while keeping carbs and sugar in check can feel frustrating, but “The Best Mediterranean Dessert Bar Recipes: High-Protein/Low-Carb/Sugar Free” brings back that bright, sweet flavor without the spike. Diana builds them with Greek yogurt, nuts, olive oil, citrus, and monk fruit or erythritol, so they stay rich, lower in net carbs, and fit more balanced eating.

The Best Southern Seafood Recipes: High-Protein/Low-Carb/Sugar Free

  • Diana
  • April 19, 2026
  • 28 min read
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The Best Southern Seafood Recipes: High-Protein/Low-Carb/Sugar Free brings you plump Gulf shrimp with Cajun spice and sweet Lowcountry crab, rebuilt from family recipes to fit keto, diabetic, and high-protein goals. After my husband’s type 2 diabetes diagnosis, plus high blood pressure and cholesterol, I reworked these classics, so each recipe has 30g+ protein, under 5g net carbs, zero added sugar, and low fat for steadier blood sugar, weight loss, and real energy.

The Best Mediterranean Ice Cream Recipes: High-Protein/Low-Carb/Sugar Free

  • Diana
  • April 23, 2026
  • 28 min read
  • 0

Craving a bowl of ice cream while sticking to keto, diabetic-friendly, or high-protein eating can feel like a lose-lose, especially when you want something creamy without the sugar crash. Diana knows that struggle well, since her family has had to keep blood sugar steadier with meals that still feel normal and satisfying, and “The Best Mediterranean Ice Cream Recipes: High-Protein/Low-Carb/Sugar Free” gives you a better way to enjoy dessert.