Top 10 Keto Mediterranean Recipes — Under 10g Net Carbs Each
Keto Mediterranean Recipes

Top 10 Keto
Mediterranean Recipes

By Lina K  ·  Updated 2026  ·  Under 10g Net Carbs Each

These are the recipes I eat every week — the ones that proved keto and Mediterranean aren’t opposites. They’re the perfect combination.

Under 10g net carbs per serving
Whole anti-inflammatory ingredients
Ready in 30 minutes or less
Personal notes from 3 years of eating this way

When I first started combining keto with Mediterranean eating, I was terrified I’d have to give up the olive oil-drizzled vegetables, the fresh herbs, the rich flavors I loved. Turns out, Mediterranean cuisine is one of the most keto-friendly approaches that exists — as long as you know which dishes to make and where to make simple swaps.

These 10 recipes are what I actually cook. Each one has a personal note because I want you to know how I use it, not just what’s in it.

Recipe 01

Zucchini Noodles with Pesto

⏱ 10 min 🥗 No cook option
6g net carbs 8g protein 28g fat 305 cal
This was the first keto recipe I made when I started the Mediterranean hybrid. It completely changed my mind about “fake pasta” — the pesto makes it feel indulgent, not restrictive. I make a big batch of pesto on Sundays and use it all week.

Ingredients

  • 2 medium zucchinis, spiralized
  • 1 cup fresh basil + 2 cloves garlic + ¼ cup pine nuts
  • ½ cup Parmesan, grated + ½ cup extra virgin olive oil
  • Salt, pepper, extra Parmesan to finish

Method

  1. Blend basil, garlic, pine nuts, and Parmesan in a food processor.
  2. Slowly add olive oil while blending until smooth and creamy.
  3. Heat a large skillet with a drizzle of olive oil over medium heat.
  4. Sauté zoodles for 2–3 minutes until just tender — don’t overcook.
  5. Remove from heat, toss with pesto, season, and serve.
✦ Don’t overcook the zucchini — it should still have some bite. Soggy zoodles are the only way to ruin this.
Recipe 02

Classic Greek Salad with Feta & Olives

⏱ 10 min🥗 No cook
8g net carbs 7g protein 22g fat 265 cal
This salad saved me during my first month of keto when I was desperately missing “real food.” It’s so fresh and satisfying that I never feel deprived. I add extra feta — always.

Ingredients

  • 1 cucumber, diced + 2 tomatoes, diced + ½ red onion
  • 1 bell pepper, diced + ½ cup Kalamata olives
  • ½ cup feta, crumbled
  • Dressing: ¼ cup EVOO + juice of 1 lemon + 1 tsp oregano + salt + pepper

Method

  1. Combine all vegetables and olives in a large bowl.
  2. Add crumbled feta on top.
  3. Whisk dressing ingredients together and drizzle over.
  4. Let sit 5–10 minutes for flavors to meld before serving.
✦ The resting time matters — the salt draws out juices from the tomatoes and cucumber that become part of the dressing.
Recipe 03

Cauliflower Rice Tabbouleh

⏱ 15 min🌿 Herb-forward
5g net carbs 3g protein 14g fat 165 cal
Traditional tabbouleh was one of my favorite dishes before keto. This cauliflower version is so fresh and herbaceous I actually prefer it now — it doesn’t sit heavy the way bulgur wheat did.

Ingredients

  • 4 cups riced cauliflower (raw or lightly sautéed)
  • 1 cup fresh parsley, finely chopped + ½ cup fresh mint
  • 1 cup small-diced tomatoes + ¼ cup green onions
  • ¼ cup EVOO + juice of 2 lemons + salt + pepper

Method

  1. Use cauliflower raw for most authentic texture, or sauté 3–4 min for softer bite.
  2. Combine cauliflower, parsley, mint, tomatoes, and green onions.
  3. Drizzle with olive oil and lemon juice. Season generously.
  4. Let sit 15 minutes — tabbouleh needs time to develop flavor.
  5. Taste and adjust: it should be lemony and bright.
✦ Don’t skimp on the herbs. The parsley is the star, not the cauliflower.

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Recipe 04

Grilled Eggplant with Tahini Sauce

⏱ 20 min🔥 Grill or pan
7g net carbs 5g protein 18g fat 215 cal
I was never an eggplant person until I tried this. The key is grilling it until almost charred — that smoky flavor combined with creamy tahini is completely addictive. Make extra tahini sauce. You’ll want it on everything.

Ingredients

  • 1 large eggplant, sliced into ½-inch rounds
  • ¼ cup EVOO + salt + pepper
  • Tahini sauce: ½ cup tahini + juice of 1 lemon + 2 garlic cloves + water to thin + salt
  • Fresh parsley to garnish

Method

  1. Brush eggplant generously with olive oil on both sides. Season well.
  2. Grill over medium-high heat, 4–5 minutes per side until charred and tender.
  3. Whisk tahini, lemon, garlic, and salt. Add water gradually until pourable.
  4. Arrange eggplant on a platter, drizzle generously with tahini, garnish with parsley.
✦ Get real char on the eggplant. Pale, steamed eggplant is entirely different — the smokiness is the point.
Recipe 05

Lemon Garlic Shrimp Skewers

⏱ 20 min🍋 High protein
2g net carbs 24g protein 14g fat 235 cal
My go-to when I need something impressive but easy. The marinade does all the work and shrimp cooks so fast. Perfect for weeknights when you’re exhausted but don’t want to compromise.

Ingredients

  • 1 lb large shrimp, peeled and deveined
  • Marinade: ¼ cup EVOO + juice of 2 lemons + 4 garlic cloves + 1 tsp oregano + red pepper flakes
  • Fresh parsley + lemon wedges to serve

Method

  1. Whisk marinade ingredients. Add shrimp, toss to coat. Marinate 15–30 minutes only — longer and the lemon starts to “cook” the shrimp.
  2. Thread onto skewers. Grill over medium-high, 2–3 minutes per side.
  3. Shrimp should just turn pink and opaque — don’t overcook.
  4. Garnish with parsley and lemon wedges.
✦ Undercooked shrimp is better than overcooked. Pull them the moment they curl into a C shape.
Recipe 06

Stuffed Bell Peppers with Ground Lamb

⏱ 45 min🫑 Meal prep friendly
9g net carbs 26g protein 18g fat 315 cal
These remind me of Sunday dinners growing up. Lamb gives them a rich, complex flavor so much more interesting than ground beef. I make a double batch and freeze half for emergency dinners.

Ingredients

  • 4 large bell peppers, halved and seeded
  • 1 lb ground lamb + 1 cup diced tomatoes + 1 onion + 3 garlic cloves
  • Spices: 1 tsp cumin + 1 tsp paprika + ½ tsp cinnamon
  • ¼ cup fresh parsley + EVOO + salt + pepper

Method

  1. Sauté onion and garlic in olive oil until soft, about 5 minutes.
  2. Add lamb, cook until browned. Add tomatoes and all spices. Simmer 5–7 minutes.
  3. Stir in fresh parsley. Fill pepper halves generously.
  4. Bake at 190°C covered with foil for 30–35 minutes. Uncover for final 5 minutes.
✦ The cinnamon is not optional. It’s what makes this taste Mediterranean instead of just “meat in a pepper.”
Recipe 07

Baked Feta with Olives & Tomatoes

⏱ 30 min✨ Dinner party ready
4g net carbs 8g protein 22g fat 255 cal
This is what I serve when I want people to think I’m fancy but actually did zero work. The feta gets creamy, the tomatoes burst and go jammy, and everyone thinks you’re a culinary genius. Serve with cucumber slices for dipping.

Ingredients

  • 1 block (225g) feta cheese
  • 2 cups cherry tomatoes + ½ cup Kalamata olives
  • ¼ cup EVOO + 3 garlic cloves, sliced + 1 tsp oregano + red pepper flakes
  • Fresh basil to garnish + cucumber slices to serve

Method

  1. Place feta in the center of a baking dish. Arrange tomatoes and olives around it.
  2. Scatter garlic, drizzle generously with olive oil, sprinkle oregano and pepper flakes.
  3. Bake at 200°C for 25–30 minutes until tomatoes burst and feta is soft.
  4. Mash the feta slightly with the tomatoes and olives. Garnish with fresh basil.
✦ Serve warm directly from the dish — the olive oil pooled at the bottom is the best part for dipping.
Recipe 08

Chicken Souvlaki with Tzatziki

⏱ 25 min + marinate🍗 High protein
5g net carbs 32g protein 16g fat 295 cal
Souvlaki was my absolute favourite street food before keto. This homemade version is even better — the chicken stays incredibly juicy from the yogurt marinade. And that tzatziki? I could drink it.

Ingredients

  • Chicken: 700g breast, cubed + ¼ cup EVOO + juice of 2 lemons + 4 garlic cloves + 2 tbsp Greek yogurt + 1 tbsp oregano + paprika
  • Tzatziki: 1 cup full-fat Greek yogurt + ½ cucumber (grated, squeezed dry) + 2 garlic cloves + 1 tbsp lemon + 1 tbsp dill

Method

  1. Marinate chicken in all marinade ingredients for at least 2 hours — overnight is best.
  2. Make tzatziki: combine all ingredients, refrigerate until serving.
  3. Thread chicken onto skewers. Grill over medium-high, 10–12 minutes turning occasionally.
  4. Rest 5 minutes before serving. Serve with tzatziki and Greek salad.
✦ The yogurt in the marinade tenderizes the chicken dramatically. Don’t skip it even if you’re not strict about dairy.
Recipe 09

Cauliflower Red Pepper Hummus

⏱ 20 min🫙 Make-ahead
4g net carbs 3g protein 11g fat 125 cal
I was skeptical about cauliflower hummus. Like, how could it possibly taste like the real thing? Turns out, with enough tahini and roasted red peppers, it’s genuinely delicious. Not exactly like chickpea hummus, but good in its own right.

Ingredients

  • 1 medium cauliflower, florets steamed very soft
  • 1 cup roasted red peppers (jarred is fine)
  • ½ cup tahini + 3 garlic cloves + juice of 2 lemons + ¼ cup EVOO
  • 1 tsp cumin + ½ tsp smoked paprika + salt + water to thin

Method

  1. Steam cauliflower until very soft, 10–12 minutes. Let cool slightly.
  2. Blend with all remaining ingredients until very smooth, scraping down sides.
  3. Add water one tablespoon at a time until creamy and scoopable.
  4. Serve with cucumber slices, celery sticks, or keto crackers.
✦ Blend for longer than you think necessary — the texture difference between 1 minute and 3 minutes is significant.
Recipe 10

Olive Oil Cake with Almond Flour

⏱ 40 min🍋 Dinner party dessert
4g net carbs 6g protein 18g fat 205 cal
I made this for a dinner party and didn’t tell anyone it was keto. Every single person asked for the recipe. The olive oil makes it incredibly moist, and the lemon zest gives it that Mediterranean brightness. Proof that keto baking can be absolutely delicious.

Ingredients

  • 2 cups almond flour + ¾ cup erythritol or monk fruit + 1 tsp baking powder + ¼ tsp salt
  • 4 large eggs + ⅔ cup extra virgin olive oil
  • Zest of 2 lemons + juice of 1 lemon + 1 tsp vanilla
  • Optional: fresh berries, powdered erythritol to serve

Method

  1. Preheat oven to 175°C. Grease a 23cm round cake pan, line with parchment.
  2. Whisk dry ingredients together. Beat eggs until frothy.
  3. Add olive oil, lemon zest, lemon juice, and vanilla to eggs.
  4. Pour wet into dry and stir until just combined — don’t overmix.
  5. Bake 30–35 minutes until golden and a toothpick comes out clean. Cool fully before slicing.
✦ This cake improves with time — make it the day before and it will be even more moist and flavourful.

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Educational content — not medical advice. Consult your healthcare provider before making dietary changes.
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