Stay Low-Carb with These 33 Delicious Mediterranean Diet Recipes

The Mediterranean diet is renowned for its focus on fresh, whole foods and its incredible health benefits. To help you embrace this lifestyle, we’ve curated 33 mouthwatering low-carb Mediterranean diet recipes that are perfect for meal prepping. Whether you’re a seasoned chef or just starting your culinary journey, these recipes will inspire you to create flavorful and nutritious meals all week long.

Breakfast

1. Spinach and Feta Scrambled Eggs

Start your day with a protein-packed breakfast of scrambled eggs with spinach and feta cheese. Sauté fresh spinach with garlic in olive oil until wilted, then add beaten eggs and crumble in feta cheese. Cook until the eggs are set to your liking. Serve this with a side of whole-wheat toast and a sprinkle of red pepper flakes for an extra kick.

2. Mediterranean Breakfast Bowl

This hearty bowl is packed with protein and healthy fats to keep you full and energized all morning. Start with a base of creamy Greek yogurt and top with a mix of fresh berries like blueberries, raspberries, and strawberries. Add a generous sprinkle of chopped walnuts and a tablespoon of chia seeds for extra nutrients and texture. Drizzle with a little honey for sweetness if desired.

3. Tomato and Avocado Toast

This simple breakfast is a great way to start your day with healthy fats and fiber. Toast whole-wheat bread until golden brown and crispy. Top with slices of ripe tomato and creamy avocado. Sprinkle with salt, pepper, and a pinch of red pepper flakes for a touch of heat. For extra flavor, rub the toast with a clove of garlic before adding the toppings.

4. Breakfast Quesadilla

This quick and easy breakfast is made with whole-wheat tortillas, eggs, cheese, and your favorite vegetables. Whisk together eggs with a splash of milk and your favorite seasonings. Sauté chopped vegetables like bell peppers and onions in a pan with olive oil. Pour the egg mixture into the pan and cook until set, then add shredded cheese. Fold the tortilla in half and enjoy this protein-packed breakfast on the go.

5. Blueberry Lemon Ricotta Pancakes

These fluffy pancakes are made with ricotta cheese for a protein boost and a touch of tanginess. Combine ricotta cheese, flour, eggs, milk, lemon zest, and a pinch of salt in a bowl. Cook the pancakes on a lightly greased griddle until golden brown. Top with fresh blueberries and a drizzle of honey or maple syrup for a delicious breakfast.

6. Mediterranean Omelet

This omelet is packed with fresh vegetables and herbs for a flavorful and nutritious start to your day. Sauté chopped onions, bell peppers, and spinach in olive oil until softened. Pour beaten eggs seasoned with salt and pepper into the pan. Sprinkle with crumbled feta cheese and chopped fresh herbs like oregano and parsley. Fold the omelet in half and serve immediately.

7. Apple Cinnamon Baked Oatmeal

This healthy breakfast is perfect for meal prep and can be enjoyed all week long. Combine rolled oats, milk, chopped apples, cinnamon, and a pinch of salt in a baking dish. Top with chopped walnuts or pecans for added crunch and healthy fats. Bake in the oven until golden brown and set. Enjoy warm with a splash of milk or a dollop of Greek yogurt.

Lunch

8. Greek Salad with Grilled Chicken

This classic salad is a great option for a light and healthy lunch. Combine crisp lettuce, juicy tomatoes, crunchy cucumbers, Kalamata olives, and crumbled feta cheese in a large bowl. Grill chicken breast seasoned with oregano, lemon juice, and garlic until cooked through. Slice the chicken and add it to the salad. Drizzle with a simple vinaigrette made with olive oil, red wine vinegar, and oregano.

9. Lentil Soup

This hearty soup is packed with protein and fiber, making it a satisfying and nutritious lunch. Sauté onions, carrots, and celery in olive oil until softened. Add lentils, vegetable broth, diced tomatoes, and your favorite herbs and spices like cumin, coriander, and bay leaf. Simmer until the lentils are tender. Serve with a dollop of Greek yogurt and a sprinkle of fresh parsley.

10. Tuna Salad with Whole Wheat Pita Bread

This healthy tuna salad is made with Greek yogurt instead of mayonnaise for a lighter and tangier flavor. Combine canned tuna, Greek yogurt, chopped celery, red onion, and a squeeze of lemon juice. Season with salt and pepper to taste. Serve the tuna salad in whole-wheat pita bread with lettuce, tomato, and cucumber for a complete meal.

11. Hummus and Veggie Wrap

This quick and easy lunch is perfect for on-the-go and packed with fresh vegetables. Spread a generous amount of hummus on a whole-wheat tortilla. Fill with your favorite chopped vegetables like carrots, cucumbers, bell peppers, and spinach. Add a sprinkle of feta cheese and a drizzle of olive oil for extra flavor. Wrap tightly and enjoy this healthy and satisfying lunch.

12. Mediterranean Quinoa Salad

This salad is packed with protein and healthy fats, making it a perfect meal prep option for lunch. Cook quinoa according to package directions. Combine cooked quinoa with chopped cucumbers, tomatoes, red onion, Kalamata olives, and fresh parsley. Toss with a lemon vinaigrette dressing and crumble feta cheese on top.

13. Chicken Shawarma Pitas

Spice up your lunch with these flavorful chicken shawarma pitas. Marinate chicken strips in a mixture of lemon juice, garlic, paprika, cumin, and turmeric. Cook the chicken in a pan with sliced onions and bell peppers. Stuff the chicken and vegetables into warm pita bread with hummus, tahini sauce, and a sprinkle of chopped parsley.

14. Orzo Pasta Salad with Lemon Vinaigrette

This light and refreshing salad is perfect for a summer lunch. Cook orzo pasta according to package directions. Combine cooked orzo with chopped cucumbers, tomatoes, bell peppers, red onion, and Kalamata olives. Toss with a lemon vinaigrette dressing made with olive oil, lemon juice, Dijon mustard, and oregano.

Dinner

15. Grilled Salmon with Roasted Vegetables

This healthy and delicious dinner is easy to make and packed with omega-3 fatty acids. Season salmon fillets with salt, pepper, and your favorite herbs like dill and parsley. Grill the salmon until cooked through and flaky. Roast your favorite vegetables like broccoli, asparagus, and bell peppers with olive oil, garlic, and herbs. Serve the grilled salmon with the roasted vegetables for a complete and satisfying meal.

16. Chicken Souvlaki

These flavorful chicken skewers are marinated in lemon juice, herbs, and spices for a taste of Greece. Cut chicken breasts into cubes and marinate in a mixture of lemon juice, olive oil, oregano, garlic, and a pinch of salt and pepper. Thread the chicken onto skewers and grill until cooked through. Serve the chicken souvlaki with fluffy rice pilaf and a refreshing Greek salad.

17. Shrimp Scampi with Zucchini Noodles

This light and healthy version of shrimp scampi is made with zucchini noodles instead of pasta for a low-carb option. Spiralize zucchini into noodles using a spiralizer or vegetable peeler. Sauté shrimp in olive oil with garlic, white wine, lemon juice, and red pepper flakes. Toss the zucchini noodles with the shrimp scampi sauce and serve immediately.

18. Mediterranean Chickpea Stew

This hearty stew is packed with protein and fiber, making it a satisfying and comforting dinner. Sauté onions, carrots, and celery in olive oil until softened. Add chickpeas, diced tomatoes, vegetable broth, and your favorite herbs and spices like cumin, coriander, and paprika. Simmer until the flavors meld together. Serve with a dollop of Greek yogurt and a sprinkle of fresh parsley.

19. Moussaka

This classic Greek dish is made with layers of eggplant, ground lamb, and a creamy béchamel sauce. Slice eggplant and fry until golden brown. Cook ground lamb with onions, garlic, and tomatoes. Layer the eggplant and lamb in a baking dish, topping with a creamy béchamel sauce. Bake until golden brown and bubbly. This dish is best served warm and can be made ahead of time.

20. Lamb Kofta Kebabs

These flavorful kebabs are made with ground lamb, herbs, and spices, perfect for grilling or baking. Combine ground lamb with chopped onion, garlic, parsley, mint, cumin, and coriander. Form the mixture into oblong shapes around skewers. Grill or bake the kebabs until cooked through. Serve with rice pilaf, hummus, and a side of your choice.

21. Roasted Chicken with Lemon and Herbs

This simple and delicious roast chicken is perfect for a weeknight meal and requires minimal effort. Rub a whole chicken with olive oil, lemon juice, garlic, oregano, and thyme. Roast the chicken in the oven until golden brown and cooked through. Serve with roasted potatoes and your favorite green vegetables.

Sides

22. Roasted Garlic Broccoli

This simple side dish is a great way to add vegetables to your meal and enhance their flavor. Toss broccoli florets with olive oil, minced garlic, salt, and pepper. Roast in a preheated oven until tender and slightly charred. Squeeze fresh lemon juice over the broccoli before serving for a bright and zesty flavor.

23. Lemon Dill Rice Pilaf

This flavorful rice pilaf is a great accompaniment to any Mediterranean meal and adds a touch of freshness. Sauté onions in olive oil until softened. Add rice and cook for a minute until lightly toasted. Pour in vegetable broth, lemon juice, and fresh dill. Simmer until the liquid is absorbed and the rice is tender.

24. Greek Salad

This classic salad is a staple of the Mediterranean diet and a refreshing side dish. Combine chopped romaine lettuce, tomatoes, cucumbers, red onion, Kalamata olives, and crumbled feta cheese. Whisk together olive oil, red wine vinegar, oregano, and a pinch of salt and pepper for the dressing. Toss the salad with the dressing just before serving.

25. Baba Ghanoush

This smoky eggplant dip is a delicious and healthy appetizer or side dish. Roast eggplant in the oven or over an open flame until the skin is charred and the flesh is soft. Scoop out the flesh and blend with tahini, lemon juice, garlic, and a pinch of salt. Serve with pita bread, vegetables, or crackers.

26. Hummus

This classic chickpea dip is a staple of the Mediterranean diet and a versatile addition to any meal. Combine cooked chickpeas, tahini, lemon juice, garlic, and a pinch of salt in a food processor. Blend until smooth and creamy. Drizzle with olive oil and a sprinkle of paprika before serving. Enjoy with pita bread, vegetables, or as a spread in sandwiches.

Snacks & Desserts

27. Fruit and Yogurt Parfait

This healthy snack is perfect for a quick and easy breakfast or snack and can be customized with your favorite fruits. Layer Greek yogurt with fresh berries like strawberries, blueberries, and raspberries. Add a sprinkle of granola for crunch and a drizzle of honey for sweetness. This ¹ parfait is a great source of protein, calcium, and antioxidants.  

28. Trail Mix

This healthy snack is perfect for on-the-go and provides a good source of energy and nutrients. Combine your favorite nuts like almonds, walnuts, and cashews with seeds like pumpkin seeds and sunflower seeds. Add dried fruit like cranberries, raisins, and chopped dates for natural sweetness. You can also add a sprinkle of dark chocolate chips for a treat.

29. Dates Stuffed with Almond Butter

This sweet and satisfying snack is a great way to curb your sweet tooth and get a dose of healthy fats. Make a slit in Medjool dates and remove the pit. Stuff the dates with almond butter and sprinkle with sea salt. These are a great source of fiber and potassium.

30. Baklava

This rich and decadent dessert is made with layers of phyllo dough, nuts, and honey. Brush melted butter between layers of phyllo dough and sprinkle with a mixture of chopped nuts like walnuts, pistachios, and almonds. Bake until golden brown and crispy. Pour a honey syrup over the baklava while it’s still warm. This dessert is best enjoyed in small portions.

31. Greek Yogurt with Honey and Walnuts

This simple and healthy dessert is a great way to end your meal with a touch of sweetness. Spoon Greek yogurt into a bowl and drizzle with honey. Top with chopped walnuts for added crunch and healthy fats. This dessert is a good source of protein and calcium.

32. Fruit Salad with Honey Lime Dressing

This refreshing salad is a great way to enjoy fresh fruit and a lighter alternative to heavier desserts. Combine your favorite fruits like watermelon, cantaloupe, grapes, and berries in a bowl. Whisk together honey, lime juice, and a pinch of salt for the dressing. Pour the dressing over the fruit salad and toss gently.

33. Chocolate Avocado Pudding

This decadent pudding is made with avocado, cocoa powder, and honey for a healthy and guilt-free treat. Blend ripe avocado, cocoa powder, honey, almond milk, and a pinch of salt until smooth and creamy. Chill the pudding in the refrigerator for at least 30 minutes to allow it to thicken. This pudding is a good source of healthy fats and fiber.

Conclusion

With these 33 delicious Mediterranean diet recipes, you’re well on your way to enjoying a healthier and more vibrant lifestyle. By incorporating these recipes into your routine, you can savor delicious meals while nourishing your body and mind. So, grab your apron, gather your ingredients, and try these recipes that will leave you feeling satisfied and energized.