The Best 50 Portfolio-Friendly Mediterranean-Keto Recipes: Easy

If you love keto but miss big, colorful Mediterranean plates, you’re in the right place. This roundup brings together Portfolio-Friendly Mediterranean-Keto Recipes that stay low carb while leaning into higher healthy fats, lots of veggies, and plenty of seafood (plus chicken, eggs, and a little dairy when it fits).

Here, “Mediterranean keto hybrid” means you’ll see olive oil, herbs, lemon, and salads next to keto basics like cauliflower rice and zucchini noodles. It’s satisfying food that still keeps carbs in check, so you don’t feel like you’re eating tiny portions.

The “Portfolio” twist adds heart-smart staples like more nuts and seeds, soluble fiber foods, and plant sterols from real ingredients such as extra virgin olive oil, avocado, olives, and nuts. As a result, these meals feel extra filling, and they’re easy to build into a weekly plan.

Inside, you’ll find 50 portfolio-friendly Mediterranean keto recipes with ingredients, step-by-step directions, and estimated macros when possible. Most servings aim for under 15g net carbs, but you’ll want to verify with your exact brands and portions, since labels can vary.

What makes a recipe Mediterranean, keto, and Portfolio friendly

A Mediterranean keto recipe keeps carbs low without turning meals into “meat and cheese only.” It leans on olive oil, seafood, herbs, lemon, and vegetables for flavor, then uses smart swaps to stay low carb. The “Portfolio-friendly” piece adds more fiber, nuts, seeds, and unsaturated fats, the foods that support heart-smart eating while keeping meals satisfying.

Here are simple rules you’ll see throughout this roundup: swap starchy sides for cauliflower rice, zucchini noodles, or leafy greens; cook with extra virgin olive oil instead of seed oils; choose fatty fish often; add nuts, seeds, and fiber-rich low-carb veggies; and keep added sugar out (including sweetened sauces).

Net carbs stay simple: net carbs = total carbs minus fiber. If a label lists sugar alcohols, treat them carefully because they vary by type and person.

If you track keto carbs, track fiber too, it’s a big part of what makes these meals “Portfolio” friendly.

Your pantry and fridge checklist for fast weeknight cooking

Stocking a few Mediterranean keto staples makes weeknight cooking feel like assembling a good salad bar at home. Keep these on hand and you’ll rarely need a special trip.

Extra virgin olive oil
Olives, capers
Canned tuna or salmon, sardines
Feta or goat cheese
Eggs
Lemons, garlic
Herbs (fresh or dried)
Nuts (almonds, walnuts)
Seeds (chia, flax)
Low-carb veggies (zucchini, spinach, cauliflower)
Tomato paste, crushed tomatoes (no sugar added)
Greek yogurt
Vinegar

Easy swaps:

Dairy-free: Use coconut yogurt or a thick cashew yogurt in place of Greek yogurt.
Dairy-free: Try mashed avocado or tahini where you’d normally add feta.
Egg-free: Use canned fish, tofu, or extra chicken as the main protein instead of eggs.

Macro targets that fit most low carb goals (and when to adjust)

For most low-carb eaters, a solid meal often lands around 5 to 15g net carbs, 25 to 45g protein, and fat as needed for fullness (often from olive oil, fish, olives, nuts, or avocado). If weight loss is the goal, keep added fats measured (a drizzle, not a pour). For maintenance, add a bit more fat or a bigger side of veggies. If you need higher protein (common for GLP-1 users and many bariatric readers), aim for the top end of that protein range and build meals around seafood, chicken, leaner meats, or Greek yogurt.

Keto can also shift fluids. Watch sodium and hydration, especially early on, so energy stays steady and headaches don’t sneak in.

How this roundup is organized so you can build a full day of meals

The recipes are grouped into five buckets so you can plan fast: breakfast, seafood, chicken, meat, and vegetarian or sides. Building a full day is mix-and-match, not a math project. Pick 1 main, add 1 high-fiber side (think cauliflower, zucchini, spinach, or a crunchy salad), then add 1 fat source only if you need it for satiety (olive oil drizzle, avocado, or a few olives). This setup makes it easy to repeat favorites without repeating the same plate.

Breakfast and eggs: 10 Mediterranean-keto recipes that keep you full

A good Mediterranean-keto breakfast feels like a sturdy anchor, not a sugar spike. These egg-forward recipes use olive oil, herbs, veggies, and a few smart “Portfolio” add-ons like seeds and nuts for extra fiber. Each one stays low carb, packs protein, and tastes like something you’d actually want to wake up for.

Greek Avocado Egg Bowl

This Greek-style bowl eats like a salad, but it holds you like a full meal.

Prep time: 10 minutes
Cook time: 6 minutes
Serves: 1

Ingredients

2 large eggs
1/2 medium avocado, sliced (about 75 g)
1/2 cup cucumber, diced (about 75 g)
1/2 cup cherry tomatoes, halved (about 75 g)
1 oz feta cheese, crumbled (28 g)
6 kalamata olives, halved (about 20 g)
1 tbsp extra virgin olive oil (15 ml)
1 tbsp lemon juice (15 ml)
1/2 tsp dried oregano
1 tbsp hemp hearts (10 g, optional)

Directions

Soft-boil eggs for 6 minutes, then chill, peel, and halve.
Add cucumber, tomatoes, avocado, feta, and olives to a bowl.
Top with eggs.
Drizzle olive oil and lemon juice, then sprinkle oregano (and hemp hearts, if using).

Estimated macros (per bowl, without hemp hearts): 520 calories, 21 g protein, 44 g fat, 14 g total carbs, 7 g fiber, 7 g net carbs.

Microwave Egg Caprese Breakfast Cups

These microwave cups are like a Caprese salad that decided to become breakfast.

Prep time: 3 minutes
Cook time: 2 minutes
Serves: 1 (2 cups)

Ingredients

2 large eggs
1/3 cup mozzarella pearls (about 50 g)
1/2 cup cherry tomatoes, quartered (about 75 g)
1 tbsp chopped fresh basil (or 1 tsp dried basil)
1 tsp extra virgin olive oil (5 ml)
1/8 tsp salt
1/8 tsp black pepper

Directions

Lightly oil 2 microwave-safe silicone cups (or 1 large mug).
Whisk eggs with salt and pepper, then divide between cups.
Stir in mozzarella and tomatoes.
Microwave on High for 60 seconds, then stir.
Microwave 30 to 45 seconds more, until just set.
Rest 1 minute, then top with basil and a small olive oil drizzle.

Estimated macros (per 2 cups): 360 calories, 23 g protein, 27 g fat, 6 g total carbs, 1 g fiber, 5 g net carbs.

Mediterranean Egg Bites with feta and spinach

Think of these as mini omelets you can grab like muffins.

Prep time: 10 minutes
Cook time: 18 minutes
Serves: 3 (6 bites, 2 per serving)

Ingredients

6 large eggs
2 cups baby spinach, chopped (60 g)
1/2 cup feta cheese, crumbled (75 g)
1/3 cup roasted red pepper, diced (60 g)
1 tbsp chopped fresh dill (or 1 tsp dried dill)
1 tbsp extra virgin olive oil (15 ml)

Directions

Heat oven to 350°F (175°C) and oil a 6-cup muffin tin.
Whisk eggs with dill, then fold in spinach, feta, and roasted pepper.
Divide evenly into muffin cups.
Bake 16 to 20 minutes, until set in the center.
Cool 5 minutes, then lift out with a spoon.

Storage and reheat: Refrigerate up to 4 days. Reheat 15 to 25 seconds in the microwave.

Estimated macros (per 2 bites): 260 calories, 15 g protein, 21 g fat, 4 g total carbs, 1 g fiber, 3 g net carbs.

Mushroom and Asparagus Frittata with goat cheese

This frittata starts on the stove for flavor, then finishes in the oven for a clean set.

Prep time: 10 minutes
Cook time: 18 minutes
Serves: 4 (1 slice each)

Ingredients

8 large eggs
1 cup mushrooms, sliced (70 g)
1 cup asparagus, chopped (about 100 g)
2 oz goat cheese, crumbled (56 g)
1 tsp fresh thyme leaves (or 1/2 tsp dried thyme)
1 tbsp extra virgin olive oil (15 ml)
1/2 tsp salt
1/4 tsp black pepper

Directions

Heat oven to 375°F (190°C).
Heat olive oil in an oven-safe skillet over medium heat.
Sauté mushrooms and asparagus 5 to 6 minutes, then season with salt, pepper, and thyme.
Whisk eggs, pour into skillet, and stir gently for 30 seconds.
Sprinkle goat cheese on top.
Bake 10 to 12 minutes, until center is just set.

Dairy swap: Use an almond-based cheese alternative in place of goat cheese.

Estimated macros (per slice): 250 calories, 14 g protein, 20 g fat, 5 g total carbs, 1 g fiber, 4 g net carbs.

Shakshuka (Eggs in spicy tomato sauce)

This lower-carb shakshuka keeps the sauce tight and leans on peppers and spinach for volume.

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

Ingredients

4 large eggs
1 cup crushed tomatoes, no sugar added (240 g)
1 tbsp tomato paste, no sugar added (16 g)
1/2 cup bell pepper, diced (75 g)
1/4 cup onion, finely diced (40 g)
2 cloves garlic, minced
1 tbsp extra virgin olive oil (15 ml)
1 tsp ground cumin
1 tsp paprika
2 cups baby spinach (60 g)
1/2 tsp salt
1/4 tsp black pepper

Directions

Heat olive oil in a skillet over medium heat.
Cook onion and bell pepper 5 minutes, then add garlic for 30 seconds.
Stir in cumin, paprika, crushed tomatoes, and tomato paste.
Simmer 8 minutes to thicken, then stir in spinach to wilt.
Make 4 small wells, crack in eggs, and cover.
Cook 6 to 8 minutes, until whites set and yolks stay soft.

Serve with cauliflower rice to soak up sauce without the carb hit.

Estimated macros (per serving): 270 calories, 14 g protein, 18 g fat, 14 g total carbs, 4 g fiber, 10 g net carbs.

Cauliflower and Kale Frittata (low carb Spanish tortilla style)

It has tortilla vibes, but riced cauliflower stands in for potatoes.

Prep time: 12 minutes
Cook time: 20 minutes
Serves: 4

Ingredients

8 large eggs
2 cups riced cauliflower (about 200 g)
1 cup kale, finely chopped (about 30 g)
2 tbsp extra virgin olive oil (30 ml)
1 tsp onion powder
1 tsp smoked paprika
1/2 tsp salt
1/4 tsp black pepper
1/4 cup shredded manchego cheese (28 g, optional)

Directions

Heat oven to 375°F (190°C).
Warm 1 tbsp olive oil in an oven-safe skillet over medium heat.
Cook riced cauliflower 6 to 8 minutes, until dry and lightly golden.
Stir in kale, onion powder, smoked paprika, salt, and pepper for 1 minute.
Whisk eggs, pour into skillet, and cook 2 minutes without stirring.
Top with manchego (if using), then bake 10 to 12 minutes until firm set.

Estimated macros (per serving, with manchego): 240 calories, 14 g protein, 18 g fat, 7 g total carbs, 2 g fiber, 5 g net carbs.

Smoked Salmon and Avocado Plate

No cooking, no mess, just a salty, creamy plate that feels like brunch.

Prep time: 8 minutes
Cook time: 0 minutes
Serves: 1

Ingredients

3 oz smoked salmon (85 g)
1/2 medium avocado, sliced (about 75 g)
1/2 cup cucumber, sliced (about 75 g)
1 tbsp capers, drained (8 g)
2 tbsp thin-sliced red onion (20 g, optional)
1 tbsp lemon juice (15 ml)
1 tsp extra virgin olive oil (5 ml)
1 tbsp chopped fresh dill (or 1 tsp dried dill)
1/2 tsp everything seasoning (optional)

Directions

Arrange smoked salmon, avocado, and cucumber on a plate.
Scatter capers and red onion (if using) over the top.
Drizzle lemon juice and olive oil.
Finish with dill and everything seasoning.

Estimated macros (per plate): 380 calories, 20 g protein, 30 g fat, 10 g total carbs, 6 g fiber, 4 g net carbs.

Whipped Ricotta Bowl with roasted cherry tomatoes

Whipped ricotta turns cloud-like, then the warm tomatoes sink in like sauce.

Prep time: 10 minutes
Cook time: 12 minutes
Serves: 1

Ingredients

1/2 cup whole milk ricotta (124 g)
1 tbsp extra virgin olive oil, divided (15 ml)
1/2 tsp lemon zest
1 small garlic clove, grated
1 cup cherry tomatoes (150 g)
1 tbsp chopped fresh basil
1 tbsp pine nuts (8 g)

Directions

Heat oven to 425°F (220°C).
Toss tomatoes with 2 tsp olive oil and roast 10 to 12 minutes until blistered.
Whip ricotta with remaining olive oil, lemon zest, and garlic until fluffy.
Spoon ricotta into a bowl and top with hot tomatoes and basil.
Sprinkle pine nuts on top.

Estimated macros (per bowl): 410 calories, 14 g protein, 34 g fat, 13 g total carbs, 3 g fiber, 10 g net carbs.

Prosciutto-Wrapped Asparagus with poached eggs

This one feels fancy, but it’s just crisp asparagus and runny yolk doing their job.

Prep time: 10 minutes
Cook time: 10 minutes
Serves: 2

Ingredients

8 asparagus spears, trimmed (about 200 g)
4 slices prosciutto (about 60 g)
4 large eggs
1 tbsp vinegar (15 ml)
1 tbsp extra virgin olive oil (15 ml)
1/4 tsp black pepper
2 tbsp grated parmesan (10 g, optional)

Directions

Heat oven to 425°F (220°C).
Wrap 2 asparagus spears with 1 slice prosciutto, then repeat.
Place on a sheet pan, brush with olive oil, and bake 8 to 10 minutes.
Simmer 2 inches of water, add vinegar, and keep at a gentle swirl.
Crack in eggs, then poach 3 to 4 minutes for soft yolks.
Plate asparagus bundles, top with eggs, add pepper and parmesan (optional).

Estimated macros (per serving): 310 calories, 22 g protein, 22 g fat, 6 g total carbs, 3 g fiber, 3 g net carbs.

Tuscan Tuna and Egg Scramble

It’s like a pantry scramble with an Italian accent, thanks to garlic and sun-dried tomatoes.

Prep time: 5 minutes
Cook time: 7 minutes
Serves: 1

Ingredients

1 can tuna in olive oil, drained or not (5 oz can, about 113 g drained)
2 large eggs
1 cup baby spinach (30 g)
2 tbsp sugar-free sun-dried tomatoes, chopped (about 18 g)
1 small garlic clove, minced
1 tsp extra virgin olive oil (5 ml, optional if tuna is drained)
1 tbsp chopped fresh parsley
1/8 tsp salt
1/8 tsp black pepper

Directions

Warm olive oil in a skillet over medium heat (skip if using tuna oil).
Cook garlic 20 seconds, then add spinach to wilt.
Stir in tuna and sun-dried tomatoes for 1 minute.
Whisk eggs with salt and pepper, then pour into skillet.
Scramble gently 2 to 3 minutes, until just set.
Finish with parsley and serve hot.

Estimated macros (per serving, drained tuna plus 1 tsp oil): 430 calories, 40 g protein, 28 g fat, 4 g total carbs, 1 g fiber, 3 g net carbs.

Seafood and fish: 10 high-protein mains with big Mediterranean flavor

Seafood makes Mediterranean keto feel effortless. You get big flavor from olive oil, lemon, garlic, and herbs, plus protein that doesn’t need heavy sauces. Even better, several of these picks (especially salmon, black cod, and tuna) bring omega-3s, which fit the Portfolio-style focus on heart-smart fats.

Each recipe below keeps carbs low by pairing seafood with greens, zucchini noodles, and simple sheet-pan sides. Keep a lemon on the counter, it does half the work.

baked-cod-greek-salsa-keto-recipe-flatlay-d1c4549b - Keto Sugar Free

Baked Cod with Greek Salsa

This is bright, crisp, and salty in the best way. The warm cod tastes mild, so the Greek salsa does the talking.

Serving size: 1 cod fillet with about 1/2 cup salsa
Prep time: 12 minutes
Cook time: 12 to 15 minutes

Ingredients

Cod fillet, 6 oz (170 g)
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp
Cucumber, diced, 1/2 cup (75 g)
Cherry tomatoes, diced, 1/2 cup (75 g)
Red onion, finely chopped, 2 tbsp (about 20 g)
Kalamata olives, chopped, 2 tbsp (about 16 g)
Feta, crumbled, 1 oz (28 g)
Extra virgin olive oil, 1 tbsp (15 ml)
Lemon juice, 1 tbsp (15 ml)
Dried oregano, 1/2 tsp

Directions

Heat oven to 400°F (205°C).
Pat cod dry, then season with salt and pepper.
Bake cod on a sheet pan 12 to 15 minutes, until it flakes easily.
Meanwhile, mix cucumber, tomatoes, red onion, olives, and feta in a bowl.
Stir in olive oil, lemon juice, and oregano.
Spoon salsa over hot cod and serve right away.

Estimated macros (per serving): 430 calories, 42 g protein, 26 g fat, 8 g total carbs, 2 g fiber, 6 g net carbs.

keto-salmon-lemon-butter-sauce-sauteed-spinach-b3a308e5 - Keto Sugar Free

Salmon Fillet with Lemon Butter Sauce and sautéed spinach

Think of this as a simple fish dinner that eats like a restaurant plate. The lemon-butter tastes rich, while spinach keeps it clean and keto-friendly (plus salmon brings omega-3s).

Serving size: 1 salmon fillet with 1 cup sautéed spinach
Prep time: 8 minutes
Cook time: 10 to 12 minutes

Ingredients

Salmon fillet, 6 oz (170 g)
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp
Olive oil, 1 tsp (5 ml)
Butter, 1 tbsp (14 g)
Garlic, minced, 2 cloves
Lemon juice, 1 1/2 tbsp (22 ml)
Lemon zest, 1/2 tsp
Baby spinach, 3 cups (90 g)

Directions

Pat salmon dry, then season with salt and pepper.
Heat olive oil in a skillet over medium-high heat.
Sear salmon, skin-side down if it has skin, 4 minutes.
Flip and cook 3 to 5 minutes, until it flakes and the center turns opaque.
Lower heat to medium, then add butter and garlic to the pan.
Swirl 30 seconds, then stir in lemon juice and zest.
Move salmon to a plate, then toss spinach in the same pan 1 to 2 minutes to wilt.
Spoon lemon-butter sauce over salmon and serve with spinach.

Dairy-free swap: Skip the butter and use 1 extra tbsp olive oil for the sauce.

Estimated macros (per serving, with butter): 520 calories, 40 g protein, 38 g fat, 4 g total carbs, 2 g fiber, 2 g net carbs.

Lemon Garlic Shrimp with zucchini noodles

This cooks fast, so have everything ready. The shrimp stay sweet when you treat them like they’re on a timer, because they are.

Serving size: 1 bowl (about 6 oz shrimp plus 2 cups zoodles)
Prep time: 12 minutes
Cook time: 6 to 8 minutes

Ingredients

Shrimp, peeled and deveined, 6 oz (170 g)
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp
Olive oil, 1 tbsp (15 ml)
Garlic, minced, 3 cloves
Red pepper flakes, 1/4 tsp
Zucchini noodles, 2 cups (about 250 g)
Lemon juice, 1 1/2 tbsp (22 ml)
Parsley, chopped, 2 tbsp
Parmesan, finely grated, 1 tbsp (5 g, optional)

Directions

Pat shrimp dry, then season with salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Add garlic and red pepper flakes, then cook 20 seconds until fragrant.
Add shrimp in a single layer, then cook 60 to 90 seconds per side, just until pink.
Transfer shrimp to a plate right away (this prevents overcooking).
Add zucchini noodles to the same pan, then toss 2 minutes to warm.
Stir in lemon juice and parsley.
Top with shrimp, then finish with parmesan if using.

Shrimp turn rubbery fast, so pull them as soon as they curl and turn pink.

Estimated macros (per serving, without parmesan): 330 calories, 38 g protein, 16 g fat, 9 g total carbs, 3 g fiber, 6 g net carbs.

baked-feta-tomato-salmon-sheet-pan-recipe-210e2023 - Keto Sugar Free

Baked Feta and Tomato Salmon

This sheet-pan dinner gives you a built-in sauce. The feta melts into the tomatoes, then coats the salmon like a creamy, tangy blanket.

Serving size: 1 salmon fillet with feta-tomato sauce
Prep time: 10 minutes
Cook time: 18 to 22 minutes

Ingredients

Salmon fillet, 6 oz (170 g)
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp
Cherry tomatoes, 1 1/2 cups (225 g)
Feta block, 2 oz (56 g)
Olive oil, 1 tbsp (15 ml)
Garlic, minced, 2 cloves
Dried oregano, 1 tsp
Fresh basil, chopped, 2 tbsp

Directions

Heat oven to 425°F (220°C).
Add tomatoes and feta to a sheet pan.
Drizzle olive oil over tomatoes and feta, then add garlic and oregano.
Roast 12 minutes, until tomatoes burst and feta softens.
Mash feta and tomatoes with a fork to make a rustic sauce.
Nestle salmon into the sauce, then season salmon with salt and pepper.
Roast 6 to 10 minutes more, until salmon flakes easily.
Top with basil and serve.

Estimated macros (per serving): 560 calories, 41 g protein, 42 g fat, 8 g total carbs, 2 g fiber, 6 g net carbs.

mediterranean-baked-sole-ladolemono-sauce-keto-recipe-7c985559 - Keto Sugar Free

Mediterranean Baked Sole with ladolemono sauce

Sole is delicate, so keep the bake time short. Ladolemono (lemon and olive oil) adds that classic Greek brightness without adding carbs.

Serving size: 2 sole fillets with 1 to 2 tbsp sauce
Prep time: 10 minutes
Cook time: 10 to 12 minutes

Ingredients

Sole fillets, 8 oz total (225 g)
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp
Capers, drained, 1 tbsp (8 g)
Parsley, chopped, 2 tbsp

Ingredients (ladolemono sauce)

Extra virgin olive oil, 1 1/2 tbsp (22 ml)
Lemon juice, 1 1/2 tbsp (22 ml)
Garlic, grated or minced, 1 clove
Dried oregano, 1/2 tsp
Kosher salt, 1/8 tsp

Directions

Heat oven to 400°F (205°C).
Place sole on a lightly oiled baking dish, then season with salt and pepper.
Bake 10 to 12 minutes, until fish flakes easily.
Whisk olive oil, lemon juice, garlic, oregano, and salt in a small bowl.
Spoon sauce over fish, then top with capers and parsley.

Estimated macros (per serving): 330 calories, 37 g protein, 18 g fat, 1 g total carbs, 0 g fiber, 1 g net carbs.

Octopus Salad with olive oil and parsley

This is the “open the fridge, plate something impressive” option. Using pre-cooked octopus keeps it weeknight-friendly.

Serving size: 1 bowl (about 6 oz octopus salad)
Prep time: 12 minutes
Cook time: 0 minutes

Ingredients

Cooked octopus, sliced, 6 oz (170 g)
Celery, thin-sliced, 1/2 cup (50 g)
Parsley, chopped, 1/4 cup (15 g)
Red onion, thin-sliced, 2 tbsp (about 20 g, optional)
Capers, drained, 1 tbsp (8 g)
Olive oil, 1 tbsp (15 ml)
Lemon juice, 1 1/2 tbsp (22 ml)
Kosher salt, 1/8 tsp
Black pepper, 1/8 tsp

Directions

Pat octopus dry, then slice into bite-size pieces.
Add octopus, celery, parsley, red onion (if using), and capers to a bowl.
Drizzle with olive oil and lemon juice.
Season with salt and pepper, then toss well.
Let it sit 5 minutes, then serve chilled or at room temp.

Estimated macros (per serving): 320 calories, 34 g protein, 16 g fat, 4 g total carbs, 1 g fiber, 3 g net carbs.

Bacon-wrapped Black Cod with spinach and capers

Black cod (sablefish) is rich and buttery on its own, plus it’s an omega-3 standout. Bacon adds crunch and salt, while capers and lemon keep it from feeling heavy.

Serving size: 1 bacon-wrapped fillet with 1 1/2 cups spinach
Prep time: 10 minutes
Cook time: 16 to 20 minutes

Ingredients

Black cod (sablefish) fillet, 6 oz (170 g)
Bacon, 2 slices (about 30 g)
Olive oil, 1 tsp (5 ml)
Baby spinach, 3 cups (90 g)
Capers, drained, 1 tbsp (8 g)
Lemon juice, 1 tbsp (15 ml)
Black pepper, 1/8 tsp

Directions

Heat oven to 425°F (220°C).
Wrap black cod with bacon slices, then place seam-side down on a sheet pan.
Bake 16 to 20 minutes, until bacon crisps and fish flakes (start checking at 16).
Meanwhile, warm olive oil in a skillet over medium heat.
Add spinach and cook 1 to 2 minutes to wilt, then stir in capers.
Finish spinach with lemon juice and black pepper.
Serve fish over spinach.

Estimated macros (per serving): 610 calories, 40 g protein, 48 g fat, 3 g total carbs, 2 g fiber, 1 g net carbs.

Grilled White Fish with kale pesto

This tastes like summer, even in winter. The kale pesto brings the “Portfolio” vibe with greens, olive oil, and nuts, without turning the plate into a carb bomb.

Serving size: 1 fish fillet with 2 tbsp pesto
Prep time: 12 minutes
Cook time: 8 to 10 minutes

Ingredients (fish)

White fish (halibut, tilapia, or mahi), 6 oz (170 g)
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp
Olive oil, 1 tsp (5 ml)
Lemon wedges, 2

Ingredients (kale pesto)

Kale, tough stems removed, 2 packed cups (about 60 g)
Olive oil, 3 tbsp (45 ml)
Lemon juice, 1 tbsp (15 ml)
Garlic, 1 clove
Walnuts or pine nuts, 2 tbsp (about 14 g)
Parmesan, 1 tbsp (5 g, optional)
Kosher salt, 1/8 tsp

Directions

Blend kale, olive oil, lemon juice, garlic, nuts, parmesan (if using), and salt until mostly smooth.
Heat a grill pan or outdoor grill to medium-high.
Pat fish dry, then season with salt and pepper and brush with olive oil.
Grill 3 to 5 minutes per side, depending on thickness, until it flakes.
Spoon pesto over fish and serve with lemon wedges.

Estimated macros (per serving, with walnuts, no parmesan): 520 calories, 40 g protein, 38 g fat, 6 g total carbs, 2 g fiber, 4 g net carbs.

Greek Shrimp Saganaki (shrimp in feta-tomato sauce)

This is bold and cozy, but still weeknight easy. Keep the onion small (or skip it), so the sauce stays keto-friendly.

Serving size: 1 bowl (about 6 oz shrimp with sauce)
Prep time: 10 minutes
Cook time: 12 to 15 minutes

Ingredients

Olive oil, 1 tbsp (15 ml)
Garlic, minced, 3 cloves
Red onion, finely chopped, 2 tbsp (about 20 g, optional)
Tomato paste, 1 tbsp (16 g)
Crushed tomatoes, no sugar added, 3/4 cup (180 g)
Dried oregano, 1 tsp
Red pepper flakes, 1/4 tsp
Shrimp, peeled and deveined, 6 oz (170 g)
Feta, crumbled, 2 oz (56 g)
Parsley, chopped, 1 tbsp
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp

Directions

Heat olive oil in a skillet over medium heat.
Cook garlic (and onion if using) 1 to 2 minutes, until soft.
Stir in tomato paste for 30 seconds.
Add crushed tomatoes, oregano, and red pepper flakes, then simmer 6 minutes.
Add shrimp and cook 2 to 3 minutes, until just pink.
Turn off heat, then stir in feta so it softens into the sauce.
Season with salt and pepper, top with parsley, then serve.

Serving idea: Spoon over zucchini noodles or a pile of sautéed spinach.

Estimated macros (per serving): 420 calories, 40 g protein, 24 g fat, 12 g total carbs, 3 g fiber, 9 g net carbs.

Tuna Avocado Salad

This is the no-cook lunch that still feels like real food. Chia or ground flax adds a small fiber boost without changing the flavor much.

Serving size: 1 bowl (about 2 cups)
Prep time: 10 minutes
Cook time: 0 minutes

Ingredients

Tuna, drained (water-packed or olive oil-packed), 5 oz (about 140 g drained)
Avocado, diced, 1/2 medium (about 75 g)
Celery, chopped, 1/2 cup (50 g)
Red onion, finely chopped, 2 tbsp (about 20 g, optional)
Olive oil mayo, 1 tbsp (15 g) (or olive oil, 1 tbsp (15 ml))
Lemon juice, 1 tbsp (15 ml)
Fresh dill, chopped (or dried dill), 1 tbsp (or 1 tsp)
Kosher salt, 1/4 tsp
Black pepper, 1/8 tsp
Chia seeds or ground flax, 1 tsp (optional)

Directions

Flake tuna with a fork in a bowl.
Add avocado, celery, and red onion (if using).
Stir in mayo (or olive oil), lemon juice, dill, salt, and pepper.
Mix gently so the avocado stays chunky.
Sprinkle chia or ground flax on top if you want extra fiber.
Serve over arugula, in lettuce cups, or alongside cucumbers.

Estimated macros (per serving, with olive oil mayo, no chia): 510 calories, 38 g protein, 36 g fat, 10 g total carbs, 6 g fiber, 4 g net carbs.

Chicken and poultry: 10 low carb dinners that work for meal prep

Chicken is the meal-prep workhorse because it stays juicy, reheats well, and takes on Mediterranean flavors fast. In this set, you’ll lean on olive oil, lemon, garlic, herbs, and a few smart swaps (like cauliflower couscous and almond flour) to keep dinners low carb without feeling “diet” at all.

A quick reminder for meal prep: let food cool before sealing it, and store sauces separately when you can. That small step keeps chicken tender, veggies crisp, and leftovers tasting fresh.

Sheet-Pan Lemon Herb Chicken with broccoli

Prep time: 10 minutes
Cook time: 22 to 30 minutes
Serves: 4

Ingredients

1 1/2 lb boneless, skinless chicken thighs or breasts (680 g)
6 cups broccoli florets (about 500 to 600 g)
3 tbsp extra virgin olive oil (45 ml), divided
1 large lemon (zest plus 3 tbsp juice, about 45 ml)
4 garlic cloves, minced
1 tsp dried oregano
1 tsp dried rosemary
1 tsp kosher salt
1/2 tsp black pepper

Directions

Heat oven to 425°F (220°C) and line a sheet pan.
Toss broccoli with 1 1/2 tbsp olive oil, 1/2 tsp salt, and pepper. Spread on the pan.
In a bowl, mix remaining olive oil, lemon zest, lemon juice, garlic, oregano, rosemary, and remaining salt.
Coat chicken in the lemon-herb mixture, then nestle it on the pan beside the broccoli.
Roast 22 to 30 minutes, until chicken reaches 165°F (74°C). Broil 1 to 2 minutes if you want extra browning.
Rest 5 minutes, then spoon pan juices over chicken and broccoli.

Storage and reheat: Refrigerate up to 4 days. Reheat in the microwave in 45-second bursts, or warm in a 350°F (175°C) oven for 10 minutes.

Estimated macros (per serving): 430 calories, 38 g protein, 27 g fat, 9 g total carbs, 4 g fiber, 5 g net carbs.

Marry Me Chicken (sun-dried tomato cream sauce)

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

Ingredients

1 1/2 lb chicken breasts (680 g), sliced into cutlets
1 tbsp extra virgin olive oil (15 ml)
4 garlic cloves, minced
1/3 cup sugar-free sun-dried tomatoes, chopped (about 50 g, drained if packed in oil)
1 cup heavy cream (240 ml)
1/2 cup grated parmesan (50 g)
3 cups baby spinach (90 g)
2 tbsp fresh basil, chopped (or 2 tsp dried basil)
1 tsp kosher salt, divided
1/2 tsp black pepper

Directions

Season chicken with 1/2 tsp salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Sear chicken 3 to 4 minutes per side, then move to a plate.
Lower heat to medium, add garlic, then cook 20 seconds until fragrant.
Stir in sun-dried tomatoes, heavy cream, and parmesan. Simmer 3 to 5 minutes until slightly thick.
Add spinach and stir until wilted.
Return chicken and any juices to the skillet. Simmer 3 to 5 minutes, until chicken is cooked through.
Finish with basil and adjust salt to taste.

Storage and reheat: Refrigerate up to 4 days. Reheat gently on the stove with a splash of cream or broth to loosen the sauce.

Estimated macros (per serving): 520 calories, 44 g protein, 35 g fat, 8 g total carbs, 2 g fiber, 6 g net carbs.

Chicken Souvlaki skewers (no pita)

Prep time: 15 minutes (plus 30 minutes marinating)
Cook time: 10 to 12 minutes
Serves: 4

Ingredients (souvlaki)

1 1/2 lb chicken breast (680 g), cut into 1-inch cubes
3 tbsp extra virgin olive oil (45 ml)
3 tbsp lemon juice (45 ml)
3 garlic cloves, minced
2 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
1 bell pepper, cut into chunks (optional, about 150 g)
1/2 red onion, cut into chunks (optional, about 80 g)
8 to 10 skewers (soak wooden skewers 20 minutes)

Ingredients (quick tzatziki)

3/4 cup full-fat Greek yogurt (170 g)
1/2 cup cucumber, grated and squeezed dry (75 g)
1 garlic clove, grated
1 tbsp fresh dill, chopped (or 1 tsp dried dill)
1 tbsp lemon juice (15 ml)
1/4 tsp kosher salt

Directions

Mix olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl.
Toss chicken in the marinade and refrigerate at least 30 minutes.
Stir tzatziki ingredients together and chill until serving.
Thread chicken onto skewers (add bell pepper and red onion if using).
Grill or cook on a grill pan over medium-high heat 10 to 12 minutes, turning every 2 to 3 minutes.
Serve with tzatziki and a simple cucumber salad.

Storage and reheat: Store chicken and tzatziki separately up to 4 days. Reheat chicken, keep tzatziki cold.

Estimated macros (per serving, with tzatziki, without pita): 420 calories, 48 g protein, 22 g fat, 8 g total carbs, 1 g fiber, 7 g net carbs.

Italian Chicken Stuffed Zucchini

Prep time: 15 minutes
Cook time: 18 to 22 minutes
Serves: 4

Ingredients

4 medium zucchini (about 800 g), halved lengthwise
2 cups cooked shredded chicken (about 280 g)
3/4 cup marinara, no sugar added (180 g)
1 cup shredded mozzarella (112 g)
1/4 cup grated parmesan (25 g)
1 1/2 tbsp extra virgin olive oil (22 ml)
1/4 cup fresh basil, chopped (or 2 tsp dried basil)
1 tsp kosher salt, divided
1/2 tsp black pepper

Directions

Heat oven to 400°F (205°C).
Scoop the center of each zucchini half to form boats, leaving a 1/4-inch border.
Brush zucchini with olive oil, then season with 1/2 tsp salt and pepper.
Bake zucchini boats 10 minutes to soften slightly.
Mix shredded chicken, marinara, basil, and remaining salt in a bowl.
Fill each zucchini boat with the chicken mixture.
Top with mozzarella and parmesan.
Bake 8 to 12 minutes, until cheese melts and bubbles.

Storage and reheat: Refrigerate up to 4 days. Reheat in the oven or air fryer so the zucchini stays less watery.

Estimated macros (per serving): 390 calories, 38 g protein, 22 g fat, 12 g total carbs, 3 g fiber, 9 g net carbs.

Oven-Baked Za’atar Chicken over cauliflower couscous

Prep time: 12 minutes
Cook time: 25 to 30 minutes
Serves: 4

Ingredients (chicken)

1 1/2 lb bone-in or boneless chicken thighs (680 g)
2 tbsp extra virgin olive oil (30 ml)
2 tbsp za’atar seasoning
2 tbsp lemon juice (30 ml)
1 tsp kosher salt
1/2 tsp black pepper

Ingredients (cauliflower couscous)

5 cups cauliflower rice (about 500 g)
1 1/2 tbsp extra virgin olive oil (22 ml)
1/3 cup parsley, chopped (15 g)
1/4 cup toasted almonds, chopped (about 28 g) (Portfolio-friendly)
1 tbsp lemon juice (15 ml)
1/2 tsp kosher salt

Directions

Heat oven to 425°F (220°C).
Mix olive oil, za’atar, lemon juice, salt, and pepper. Rub over chicken.
Bake chicken on a sheet pan 25 to 30 minutes (boneless may finish sooner), until 165°F (74°C).
Meanwhile, sauté cauliflower rice in olive oil over medium-high heat 6 to 8 minutes, until drier and lightly golden.
Stir in parsley, almonds, lemon juice, and salt.
Serve chicken over cauliflower couscous, with any pan juices spooned on top.

Storage and reheat: Refrigerate up to 4 days. Reheat chicken and cauliflower separately for the best texture.

Estimated macros (per serving): 540 calories, 36 g protein, 40 g fat, 12 g total carbs, 5 g fiber, 7 g net carbs.

Chicken Piccata with lemon and capers

Prep time: 10 minutes
Cook time: 15 minutes
Serves: 4

Ingredients

1 1/2 lb chicken cutlets (680 g)
1/3 cup almond flour (35 g) (optional keto dredge)
1 1/2 tsp kosher salt, divided
1/2 tsp black pepper
2 tbsp extra virgin olive oil (30 ml)
2 tbsp butter (28 g)
1/2 cup chicken broth (120 ml)
3 tbsp lemon juice (45 ml)
3 tbsp capers, drained (about 24 g)
2 tbsp parsley, chopped

Directions

Pat chicken dry. Season with 1 tsp salt and pepper.
Dredge lightly in almond flour (skip for no-dredge, it still works).
Heat olive oil and 1 tbsp butter in a skillet over medium-high heat.
Cook chicken 3 to 4 minutes per side, then set aside.
Add broth, lemon juice, capers, and remaining butter to the pan. Simmer 2 to 3 minutes, scraping up browned bits.
Return chicken to the sauce for 1 to 2 minutes.
Finish with parsley and taste for salt.

Storage and reheat: Refrigerate up to 4 days. Reheat gently so the sauce stays silky.

Estimated macros (per serving, with almond flour): 460 calories, 43 g protein, 30 g fat, 6 g total carbs, 2 g fiber, 4 g net carbs.

Piri Piri Chicken

Prep time: 10 minutes (plus 1 hour marinating)
Cook time: 20 to 25 minutes
Serves: 4

Ingredients

1 1/2 lb chicken thighs or drumsticks (680 g)
2 tbsp extra virgin olive oil (30 ml)
2 tbsp lemon juice (30 ml)
3 garlic cloves, minced
1 to 2 tsp crushed chili flakes (to taste)
2 tsp paprika (smoked or sweet)
1 tsp kosher salt
1/2 tsp black pepper

Serving idea (cucumber salad)

2 cups cucumber, sliced (300 g)
1 tbsp olive oil (15 ml)
1 tbsp lemon juice (15 ml)
Pinch of salt

Directions

Mix olive oil, lemon juice, garlic, chili, paprika, salt, and pepper.
Coat chicken in the marinade and refrigerate at least 1 hour.
Heat oven to 425°F (220°C).
Bake chicken on a sheet pan 20 to 25 minutes, until 165°F (74°C). Broil 1 to 2 minutes for charred edges.
Toss cucumber salad ingredients while chicken rests.
Serve spicy chicken with the cool cucumber salad.

Storage and reheat: Refrigerate up to 4 days. Reheat in the oven or air fryer to keep the skin crisp.

Estimated macros (per serving, chicken only): 410 calories, 30 g protein, 30 g fat, 2 g total carbs, 1 g fiber, 1 g net carbs.

Greek Sheet Pan Chicken with feta and olives

Prep time: 12 minutes
Cook time: 25 to 30 minutes
Serves: 4

Ingredients

1 1/2 lb chicken thighs or breasts (680 g)
2 medium zucchini, sliced (about 400 g)
1 bell pepper, sliced (about 150 g)
1/2 cup kalamata olives (about 75 g)
3 tbsp extra virgin olive oil (45 ml)
3 tbsp lemon juice (45 ml)
2 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
4 oz feta, crumbled (113 g)

Directions

Heat oven to 425°F (220°C).
Toss zucchini, bell pepper, and olives with 1 1/2 tbsp olive oil, 1 tbsp lemon juice, and a pinch of salt.
Mix remaining olive oil, lemon juice, oregano, salt, and pepper, then coat the chicken.
Add chicken to the sheet pan and spread veggies around it.
Roast 25 to 30 minutes, until chicken reaches 165°F (74°C).
Sprinkle feta over the hot pan, then let it soften for 2 minutes before serving.

Storage and reheat: Refrigerate up to 4 days. Reheat, then add a fresh squeeze of lemon to wake up the flavors.

Estimated macros (per serving): 560 calories, 38 g protein, 41 g fat, 11 g total carbs, 3 g fiber, 8 g net carbs.

Chicken and Eggplant Tajine

Prep time: 15 minutes
Cook time: 35 to 45 minutes
Serves: 4

Ingredients

1 1/2 lb chicken thighs (680 g)
2 tbsp extra virgin olive oil (30 ml)
1 medium eggplant, cut into 1-inch cubes (about 450 g)
3 garlic cloves, minced
3/4 cup crushed tomatoes, no sugar added (180 g)
1 tbsp tomato paste, no sugar added (16 g)
1 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp kosher salt (plus more to taste)
1/2 tsp black pepper
1/2 cup green olives, halved (about 75 g)
1/4 cup cilantro, chopped

Directions

Heat olive oil in a wide pot or deep skillet over medium-high heat.
Season chicken with salt and pepper, then brown 3 minutes per side. Remove to a plate.
Add eggplant and cook 6 to 8 minutes, stirring, until it softens and picks up color.
Stir in garlic, cumin, and cinnamon for 20 seconds.
Add crushed tomatoes and tomato paste, then stir until smooth.
Return chicken to the pot, cover, and simmer 25 to 30 minutes, until tender and cooked through.
Stir in olives, then top with cilantro before serving.

Storage and reheat: Refrigerate up to 4 days. Reheat on the stove, add a splash of broth if it thickens.

Estimated macros (per serving): 520 calories, 35 g protein, 37 g fat, 15 g total carbs, 6 g fiber, 9 g net carbs.

Parmesan Chicken and Kale Sauté

Prep time: 10 minutes
Cook time: 15 minutes
Serves: 4

Ingredients

1 1/2 lb chicken breast (680 g), sliced thin
2 tbsp extra virgin olive oil (30 ml)
4 garlic cloves, minced
6 cups chopped kale (about 200 g)
1/2 cup grated parmesan (50 g)
2 tbsp lemon juice (30 ml)
1 tsp kosher salt, divided
1/2 tsp black pepper
2 tbsp pine nuts (optional, about 14 g)

Directions

Season chicken with 1/2 tsp salt and pepper.
Heat olive oil in a large skillet over medium-high heat.
Cook chicken 5 to 7 minutes, stirring, until browned and cooked through. Move to a plate.
Add garlic to the pan and cook 20 seconds.
Add kale with 2 to 3 tbsp water and remaining salt. Sauté 4 to 6 minutes, until tender.
Return chicken to the skillet.
Turn off heat, then stir in parmesan and lemon juice so the cheese melts into a light coating.
Top with pine nuts if using.

Add the parmesan off heat, so it melts and clings instead of turning grainy.

Storage and reheat: Refrigerate up to 4 days. Reheat in a skillet with a splash of water to soften the kale.

Estimated macros (per serving, without pine nuts): 430 calories, 48 g protein, 23 g fat, 8 g total carbs, 3 g fiber, 5 g net carbs.

Meat mains and veggie sides: 20 recipes to round out your weekly menu

Some weeks, the menu plan falls apart because the mains feel repetitive, or the sides feel like an afterthought. This set fixes both. You’ll get 10 Mediterranean keto meat mains (big on herbs, garlic, and olive oil), plus 10 low-carb vegetarian sides that bring fiber and healthy fats to the plate.

Mix one main with one side and dinner feels complete. Even better, many of these hold up well for leftovers, so lunch the next day is already handled.

Meat mains: 10 Mediterranean keto recipes (lamb, beef, sausage, veal)

Grilled Lamb Chops with rosemary and garlic
Time: 20 minutes (plus 10 minutes rest)
Serves: 2
Ingredients

8 lamb rib chops (about 1 1/2 lb total)
2 tbsp extra virgin olive oil (30 ml)
3 garlic cloves, minced
1 tbsp fresh rosemary, chopped (or 1 tsp dried)
1 tbsp lemon juice (15 ml)
1 tsp kosher salt
1/2 tsp black pepper
Directions

Pat lamb chops dry, then place on a plate.
Mix olive oil, garlic, rosemary, lemon juice, salt, and pepper.
Rub mixture over chops, then rest 10 minutes at room temp.
Heat grill or grill pan to medium-high, then oil grates lightly.
Grill 3 to 4 minutes per side for medium-rare (longer for well-done).
Rest 5 to 10 minutes, then serve with lemon wedges.
Estimated macros (per serving): 620 calories, 46 g protein, 48 g fat, 1 g total carbs, 0 g fiber, 1 g net carbs.

Greek Meatballs with low-carb tomato sauce
Time: 35 minutes
Serves: 4
Ingredients (meatballs)

1 lb ground beef or lamb (454 g)
1 large egg
1/3 cup almond flour (35 g)
1/4 cup grated parmesan (25 g)
2 tbsp red onion, finely minced (about 20 g)
2 garlic cloves, minced
1 tsp dried oregano
1/2 tsp ground cumin
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp olive oil (15 ml), for browning
Ingredients (sauce)
1 tbsp extra virgin olive oil (15 ml)
2 garlic cloves, minced
1 cup crushed tomatoes, no sugar added (240 g)
1 tbsp tomato paste, no sugar added (16 g)
1 tsp dried oregano
1/2 tsp kosher salt
1/4 tsp black pepper
Directions

Heat oven to 400°F (205°C).
Mix all meatball ingredients (except olive oil) until just combined.
Roll into 16 meatballs, then place on a parchment-lined pan.
Brown meatballs in a skillet with 1 tbsp olive oil, 2 minutes per side.
Return meatballs to the sheet pan, then bake 10 to 12 minutes.
In the same skillet, add sauce olive oil and garlic, then cook 30 seconds.
Stir in crushed tomatoes, tomato paste, oregano, salt, and pepper.
Simmer 8 minutes, then add baked meatballs and spoon sauce over top.
Estimated macros (per serving, 4 meatballs plus sauce): 520 calories, 34 g protein, 39 g fat, 10 g total carbs, 3 g fiber, 7 g net carbs.

Lamb, Eggplant, and Red Bell Pepper Kebabs
Time: 35 minutes (plus 15 minutes soak for wooden skewers)
Serves: 4
Ingredients

1 1/4 lb lamb shoulder or leg, cut into 1-inch cubes (567 g)
1 medium eggplant, cut into 1-inch cubes (about 450 g)
1 red bell pepper, cut into chunks (about 150 g)
3 tbsp extra virgin olive oil (45 ml)
2 tbsp lemon juice (30 ml)
3 garlic cloves, minced
2 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
Directions

If using wooden skewers, soak them 15 minutes.
Mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
Toss lamb in the marinade, then rest 10 minutes.
Thread lamb, eggplant, and pepper onto skewers.
Grill over medium-high heat 10 to 14 minutes, turning every 2 to 3 minutes.
Rest 5 minutes, then serve with a spoon of tzatziki or olive oil.
Estimated macros (per serving): 560 calories, 35 g protein, 44 g fat, 12 g total carbs, 5 g fiber, 7 g net carbs.

Easy Beef Kofta
Time: 25 minutes
Serves: 4
Ingredients

1 1/2 lb ground beef (680 g)
1/4 cup red onion, grated (about 40 g)
2 garlic cloves, minced
2 tbsp chopped parsley
1 tsp ground cumin
1 tsp paprika
1/2 tsp ground coriander (optional)
1 1/2 tsp kosher salt
1/2 tsp black pepper
1 tbsp olive oil (15 ml), for cooking
Directions

Mix beef, onion, garlic, parsley, spices, salt, and pepper.
Shape into 8 logs (about 3 to 4 inches long).
Heat olive oil in a skillet over medium-high.
Cook kofta 3 to 4 minutes per side, until browned and cooked through.
Rest 3 minutes, then serve with cucumber salad.
Estimated macros (per serving, 2 kofta): 520 calories, 36 g protein, 40 g fat, 4 g total carbs, 1 g fiber, 3 g net carbs.

Beef Tagalita (steak with garlic and rosemary)
Time: 20 minutes (plus 10 minutes rest)
Serves: 2
Ingredients

1 1/4 lb ribeye or sirloin steak (567 g)
1 tbsp extra virgin olive oil (15 ml)
2 tbsp butter (28 g) (or more olive oil for dairy-free)
3 garlic cloves, smashed
1 tsp fresh rosemary (or 1/2 tsp dried)
1 tsp kosher salt
1/2 tsp black pepper
Directions

Pat steak dry, then season with salt and pepper.
Heat olive oil in a skillet over medium-high until shimmering.
Sear steak 3 to 5 minutes per side (depending on thickness).
Lower heat to medium, then add butter, garlic, and rosemary.
Spoon the garlic-rosemary fat over steak for 1 minute.
Rest steak 10 minutes, then slice and serve.
Estimated macros (per serving): 700 calories, 46 g protein, 56 g fat, 1 g total carbs, 0 g fiber, 1 g net carbs.

Moussaka (eggplant and meat casserole, no béchamel)
Time: 60 minutes
Serves: 6
Ingredients

2 medium eggplants, sliced into 1/2-inch rounds (about 900 g)
3 tbsp extra virgin olive oil (45 ml), divided
1 lb ground beef or lamb (454 g)
1/2 small onion, finely chopped (about 60 g)
3 garlic cloves, minced
1 tbsp tomato paste, no sugar added (16 g)
1 cup crushed tomatoes, no sugar added (240 g)
1 tsp dried oregano
1/2 tsp ground cinnamon
1 1/2 tsp kosher salt, divided
1/2 tsp black pepper
1/2 cup grated parmesan (50 g)
1 cup shredded mozzarella (112 g)
Directions

Heat oven to 425°F (220°C).
Brush eggplant with 2 tbsp olive oil, then sprinkle with 1/2 tsp salt.
Roast eggplant 18 to 22 minutes, flipping once, until tender and browned.
Meanwhile, heat 1 tbsp olive oil in a skillet over medium-high.
Cook onion 4 minutes, then add garlic for 30 seconds.
Add ground meat, then brown 6 to 8 minutes.
Stir in tomato paste, crushed tomatoes, oregano, cinnamon, remaining salt, and pepper.
Simmer 8 minutes, until thick.
Layer roasted eggplant and meat sauce in a baking dish, then top with parmesan and mozzarella.
Bake 12 to 15 minutes, until bubbly, then rest 10 minutes before slicing.
Estimated macros (per serving): 430 calories, 28 g protein, 30 g fat, 13 g total carbs, 6 g fiber, 7 g net carbs.

Italian Keto Meatballs with mozzarella
Time: 35 minutes
Serves: 4
Ingredients

1 lb ground beef (454 g)
1/2 lb Italian sausage (mild or hot) (227 g)
1 large egg
1/3 cup grated parmesan (35 g)
1/4 cup almond flour (25 g)
2 tsp Italian seasoning
1 tsp kosher salt
1/2 tsp black pepper
2 oz mozzarella, cut into 16 small cubes (56 g)
1 tbsp olive oil (15 ml), for browning
Directions

Heat oven to 400°F (205°C).
Mix beef, sausage, egg, parmesan, almond flour, seasoning, salt, and pepper.
Press a mozzarella cube into the center of each meatball, then roll closed (make 16).
Brown meatballs in a skillet with olive oil, 2 minutes per side.
Bake 10 to 12 minutes, until cooked through and cheese is melted.
Estimated macros (per serving, 4 meatballs): 610 calories, 38 g protein, 48 g fat, 6 g total carbs, 2 g fiber, 4 g net carbs.

Slow Cooker Sausage and Peppers
Time: 10 minutes prep, 4 to 5 hours cook (Low)
Serves: 6
Ingredients

2 lb Italian sausage links (907 g)
2 bell peppers, sliced (about 300 g)
1 medium onion, sliced (about 150 g) (optional, use half for lower carbs)
3 garlic cloves, minced
1 cup crushed tomatoes, no sugar added (240 g)
1 tbsp tomato paste, no sugar added (16 g)
2 tbsp extra virgin olive oil (30 ml)
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
Directions

Add peppers, onion (if using), garlic, crushed tomatoes, tomato paste, olive oil, oregano, salt, and pepper to the slow cooker.
Nestle sausage links into the mixture.
Cook on Low 4 to 5 hours (or High 2 to 3 hours), until sausage is cooked through.
Slice sausage, then stir back in and serve over sautéed greens or cauliflower rice.
Estimated macros (per serving): 560 calories, 24 g protein, 48 g fat, 11 g total carbs, 3 g fiber, 8 g net carbs.

Gyro Meat Plate with tzatziki and salad
Time: 30 minutes
Serves: 4
Ingredients (gyro meat)

1 lb ground lamb (454 g)
1/2 lb ground beef (227 g)
2 garlic cloves, minced
1 tsp dried oregano
1/2 tsp ground cumin
1 1/2 tsp kosher salt
1/2 tsp black pepper
Ingredients (tzatziki)
1 cup full-fat Greek yogurt (225 g)
1/2 cup cucumber, grated and squeezed very dry (75 g)
1 garlic clove, grated
1 tbsp lemon juice (15 ml)
1 tbsp chopped dill (or 1 tsp dried)
1/4 tsp kosher salt
Ingredients (salad)
2 cups chopped romaine (about 90 g)
1/2 cup cherry tomatoes, halved (75 g)
1/2 cup cucumber, diced (75 g)
1/4 cup kalamata olives (about 35 g)
1 tbsp olive oil (15 ml)
1 tbsp red wine vinegar (15 ml)
Directions

Mix tzatziki ingredients, then refrigerate while you cook.
Mix gyro meat ingredients, then form 8 thin patties.
Cook patties in a hot skillet over medium-high, 3 to 4 minutes per side.
Toss salad ingredients together.
Plate meat with salad and a big spoon of tzatziki (skip pita to keep it keto).
Estimated macros (per serving): 640 calories, 38 g protein, 50 g fat, 12 g total carbs, 3 g fiber, 9 g net carbs.

Veal Cutlets with Veggie Kebabs
Time: 30 minutes
Serves: 4
Ingredients (veal)

4 veal cutlets (about 1 1/4 lb total) (567 g)
1/3 cup almond flour (35 g)
1/4 cup grated parmesan (25 g)
1 tsp kosher salt
1/2 tsp black pepper
1 tsp dried oregano
2 tbsp olive oil (30 ml), for pan-frying
Ingredients (kebabs)
1 zucchini, cut into chunks (about 200 g)
1 bell pepper, cut into chunks (about 150 g)
1 small red onion, cut into chunks (about 80 g) (optional)
1 1/2 tbsp extra virgin olive oil (22 ml)
1 tbsp lemon juice (15 ml)
Pinch of salt
Directions

Toss kebab veggies with olive oil, lemon juice, and salt, then skewer them.
Grill veggie kebabs over medium-high 10 to 12 minutes, turning often.
Mix almond flour, parmesan, salt, pepper, and oregano on a plate.
Dredge veal lightly in the coating.
Pan-fry veal in olive oil over medium-high, 2 to 3 minutes per side.
Serve cutlets with kebabs and extra lemon.
Estimated macros (per serving): 520 calories, 42 g protein, 36 g fat, 10 g total carbs, 3 g fiber, 7 g net carbs.

Vegetarian, salads, and sides: 10 low carb helpers for fiber and healthy fats

These sides keep meals from feeling heavy. They also bring the Portfolio angle with olive oil, nuts, seeds, and fiber-rich veggies. If you meal prep, several double as snacks, especially the dips.

Quick texture win: for salads and dips, salt watery veggies first, then squeeze or drain. It’s like wringing out a sponge before it soaks up your dressing.

Baba Ganoush (roasted eggplant dip)
Time: 45 minutes
Serves: 6
Ingredients

2 medium eggplants (about 900 g)
2 tbsp tahini (30 g)
2 tbsp lemon juice (30 ml)
2 garlic cloves, minced
2 tbsp extra virgin olive oil (30 ml), plus more to serve
1/2 tsp kosher salt
1/4 tsp ground cumin (optional)
2 tbsp chopped parsley (optional)
Directions

Heat oven to 450°F (232°C).
Pierce eggplants, then roast on a sheet pan 35 to 40 minutes, until collapsed.
Cool 10 minutes, then split and scoop flesh into a strainer.
Drain 10 minutes, then mash or blend with tahini, lemon, garlic, olive oil, salt, and cumin.
Top with parsley and a drizzle of olive oil.
Storage: Refrigerate in an airtight container up to 4 days, press plastic wrap onto the surface to limit browning.
Estimated macros (per serving): 140 calories, 2 g protein, 11 g fat, 10 g total carbs, 5 g fiber, 5 g net carbs.
Serving suggestion: Use as a dip for cucumbers, peppers, or as a sauce for lamb.

Greek Salad (feta, olives, cucumber, no croutons)
Time: 12 minutes
Serves: 4
Ingredients

2 cups cucumber, chopped (300 g)
1 1/2 cups cherry tomatoes, halved (225 g)
1/2 green bell pepper, sliced (about 75 g)
1/4 cup red onion, thin-sliced (about 40 g)
1/2 cup kalamata olives (about 75 g)
4 oz feta, cubed or crumbled (113 g)
3 tbsp extra virgin olive oil (45 ml)
1 1/2 tbsp red wine vinegar (22 ml)
1 tsp dried oregano
1/2 tsp kosher salt
1/4 tsp black pepper
Directions

Combine cucumber, tomatoes, bell pepper, onion, olives, and feta in a bowl.
Whisk olive oil, vinegar, oregano, salt, and pepper.
Toss gently, then rest 5 minutes before serving.
Watery veggie tip: Salt chopped cucumber 10 minutes, then drain before mixing if your salad gets soggy.
Estimated macros (per serving): 260 calories, 6 g protein, 22 g fat, 10 g total carbs, 3 g fiber, 7 g net carbs.
Portfolio support: Olive oil and olives add monounsaturated fats.

Roasted Red Pepper Cauliflower Hummus
Time: 25 minutes
Serves: 6
Ingredients

4 cups cauliflower florets (about 400 g)
1/2 cup roasted red peppers, drained and patted dry (120 g)
2 tbsp tahini (30 g)
2 tbsp lemon juice (30 ml)
1 garlic clove, minced
2 tbsp extra virgin olive oil (30 ml)
1/2 tsp kosher salt
1/2 tsp smoked paprika (optional)
Directions

Steam or microwave cauliflower until tender, then drain well.
Pat cauliflower dry, then cool 5 minutes to reduce steam.
Blend cauliflower with roasted peppers, tahini, lemon, garlic, olive oil, salt, and paprika.
Chill 20 minutes for thicker texture.
Storage: Refrigerate up to 5 days, stir before serving.
Estimated macros (per serving): 120 calories, 3 g protein, 9 g fat, 7 g total carbs, 3 g fiber, 4 g net carbs.
Portfolio support: Tahini and olive oil add healthy fats, cauliflower adds fiber.

Caprese Skewers with balsamic glaze (use sugar-free glaze)
Time: 10 minutes
Serves: 6
Ingredients

24 mini mozzarella balls (about 8 oz total) (227 g)
24 cherry tomatoes (about 360 g)
24 fresh basil leaves
2 tbsp extra virgin olive oil (30 ml)
2 tbsp sugar-free balsamic glaze (30 ml)
Pinch of salt
Pinch of black pepper
Directions

Thread tomato, basil, and mozzarella onto skewers, repeat.
Drizzle with olive oil, then season lightly with salt and pepper.
Finish with sugar-free balsamic glaze right before serving.
Estimated macros (per serving, 4 skewers): 250 calories, 14 g protein, 19 g fat, 6 g total carbs, 1 g fiber, 5 g net carbs.
Serving suggestion: Pair with sausage and peppers for an easy weeknight plate.

Zucchini Noodles with Pesto
Time: 15 minutes
Serves: 4
Ingredients

5 cups zucchini noodles (about 600 g)
2 tbsp extra virgin olive oil (30 ml), divided
1/2 tsp kosher salt, divided
1/3 cup basil pesto (about 80 g) (homemade or sugar-free store-bought)
2 tbsp pine nuts or walnuts, chopped (about 14 g) (optional)
Directions

Toss zoodles with 1/2 tsp salt, then rest 10 minutes.
Squeeze zoodles gently in a clean towel to remove water.
Heat 1 tbsp olive oil in a skillet over medium-high.
Toss zoodles 2 minutes, just to warm (don’t overcook).
Remove from heat, then stir in pesto and remaining olive oil.
Top with nuts if using.
Estimated macros (per serving, without nuts): 190 calories, 4 g protein, 18 g fat, 8 g total carbs, 2 g fiber, 6 g net carbs.
Portfolio support: Nuts add unsaturated fats and a little extra fiber.

Baked Feta with Dill and Caper Berries
Time: 20 minutes
Serves: 4
Ingredients

8 oz feta block (227 g)
1 tbsp extra virgin olive oil (15 ml)
1 tbsp caper berries, drained and chopped (or 2 tbsp capers) (16 g)
1 tbsp fresh dill, chopped (or 1 tsp dried)
1 tsp lemon zest
1/4 tsp black pepper
Directions

Heat oven to 400°F (205°C).
Place feta in a small baking dish, then drizzle with olive oil.
Top with caper berries, dill, lemon zest, and pepper.
Bake 12 to 15 minutes, until soft and warm.
Spoon onto cucumber slices or grilled zucchini.
Estimated macros (per serving): 210 calories, 10 g protein, 17 g fat, 3 g total carbs, 0 g fiber, 3 g net carbs.
Serving suggestion: Great next to kofta or grilled lamb, because the briny capers cut the richness.

Roasted Cauliflower with Lemon and Cumin
Time: 30 minutes
Serves: 4
Ingredients

1 large head cauliflower, cut into florets (about 700 g)
3 tbsp extra virgin olive oil (45 ml)
1 1/2 tsp ground cumin
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp lemon juice (15 ml)
2 tbsp chopped parsley (optional)
Directions

Heat oven to 425°F (220°C).
Toss cauliflower with olive oil, cumin, salt, and pepper.
Roast 22 to 26 minutes, flipping once, until browned.
Finish with lemon juice and parsley.
Estimated macros (per serving): 170 calories, 4 g protein, 13 g fat, 10 g total carbs, 4 g fiber, 6 g net carbs.
Portfolio support: Cauliflower adds fiber, olive oil adds heart-smart fats.

Caprese Stuffed Portobello Mushrooms
Time: 30 minutes
Serves: 4
Ingredients

4 large portobello caps, stems removed (about 450 g)
1 tbsp extra virgin olive oil (15 ml)
1/2 tsp kosher salt
1/4 tsp black pepper
1 cup cherry tomatoes, chopped (150 g)
6 oz fresh mozzarella, sliced (170 g)
2 tbsp fresh basil, chopped
1 tbsp sugar-free balsamic glaze (15 ml)
Directions

Heat oven to 425°F (220°C).
Brush mushrooms with olive oil, then season with salt and pepper.
Bake cap-side down 10 minutes, then pour off any liquid.
Flip mushrooms, add tomatoes and mozzarella, then bake 8 to 10 minutes.
Top with basil and a small drizzle of sugar-free balsamic glaze.
Estimated macros (per serving): 260 calories, 16 g protein, 19 g fat, 8 g total carbs, 2 g fiber, 6 g net carbs.
Watery veggie tip: Always drain the first bake liquid so the filling doesn’t swim.

Keto Pasta with Lemon-kale Chicken (using shirataki)
Time: 25 minutes
Serves: 4
Ingredients

2 (8-oz) packs shirataki noodles (454 g), drained
1 lb cooked chicken, sliced (or rotisserie breast meat) (454 g)
4 cups kale, chopped (about 130 g)
2 tbsp extra virgin olive oil (30 ml)
3 garlic cloves, minced
1/2 cup chicken broth (120 ml)
2 tbsp lemon juice (30 ml)
1 tsp lemon zest
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 cup grated parmesan (25 g) (optional)
Directions

Rinse shirataki noodles under cold water for 60 seconds.
Dry-fry noodles in a skillet over medium heat 6 to 8 minutes, until squeaky and dry.
Add olive oil and garlic, then cook 30 seconds.
Add kale and broth, then cook 3 to 4 minutes to soften.
Add chicken, lemon juice, zest, salt, and pepper, then toss to warm.
Stir in parmesan off heat if using.
Shirataki tip: Dry-frying removes the smell and helps sauce cling.
Estimated macros (per serving, with parmesan): 340 calories, 34 g protein, 18 g fat, 10 g total carbs, 4 g fiber, 6 g net carbs.
Portfolio support: Kale brings fiber, olive oil adds healthy fats.

Grilled Zucchini Salad with goat cheese and pine nuts
Time: 20 minutes
Serves: 4
Ingredients

3 medium zucchini, sliced lengthwise (about 600 g)
2 tbsp extra virgin olive oil (30 ml)
1 tbsp lemon juice (15 ml)
1/2 tsp kosher salt
1/4 tsp black pepper
3 oz goat cheese, crumbled (85 g)
2 tbsp pine nuts, toasted (about 14 g)
2 cups arugula (about 40 g) (optional, for serving)
Directions

Brush zucchini with olive oil, then season with salt and pepper.
Grill over medium-high 2 to 3 minutes per side, until charred and tender.
Chop grilled zucchini into bite-size pieces, then toss with lemon juice.
Plate over arugula if using, then top with goat cheese and pine nuts.
Estimated macros (per serving, without arugula): 240 calories, 7 g protein, 20 g fat, 9 g total carbs, 3 g fiber, 6 g net carbs.
Portfolio support: Pine nuts add unsaturated fats, zucchini and arugula add fiber and volume.

Enjoy!

These 50 Portfolio Mediterranean-keto-hybrid recipes make low-carb eating feel flexible, not strict. You get the Mediterranean basics (olive oil, herbs, lemon, seafood, lots of veg), plus Portfolio-style add-ons like nuts, seeds, and extra fiber. As a result, meals stay satisfying, protein stays high, and net carbs stay simple.

Here’s a simple 3-step plan to start this week:

Choose 2 breakfasts, 2 dinners, 1 side.
Make a short grocery list from those five recipes, then buy only what you need.
Batch prep one sauce (tzatziki or ladolemono), so every plate gets a fast flavor boost.

After that, save this post and rotate proteins (salmon one night, chicken the next, then beef or lamb) to keep things fresh while using the same sides and sauces.

Finally, remember keto often needs more salt and fluids, especially early on. Also re-check macros with your exact brands and portions, because labels and ingredient swaps change the numbers. Consistency beats perfection, meal after meal.