The Mediterranean diet is known for being healthy, heart-friendly, and packed with flavorful ingredients. It’s also versatile enough to fit a variety of dietary needs, including low-carb and high-protein options that are great for weight management, muscle building, or just living a healthier lifestyle. Here are 7 delicious low-carb, high-protein Mediterranean dinner recipes that will keep you satisfied and nourished without overloading on carbs.
What Makes a Recipe Low-Carb and High-Protein?
Low-carb, high-protein meals focus on reducing carbohydrate intake while emphasizing protein from sources like fish, lean meats, eggs, and legumes. For Mediterranean-inspired dishes, this often means incorporating fresh vegetables, healthy fats like olive oil, and herbs and spices that enhance the dish’s flavor without needing starchy ingredients.
1. Grilled Lemon Herb Chicken with Greek Salad
Why It’s Great: Packed with protein from the grilled chicken and fresh veggies, this dish delivers on both flavor and nutrition. The lemon and herbs keep it light and refreshing, while the olive oil and feta cheese add Mediterranean authenticity.
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp dried oregano
- Mixed greens, cucumbers, tomatoes, olives, and feta cheese
Instructions:
- Marinate the chicken in olive oil, lemon juice, oregano, salt, and pepper for at least 30 minutes.
- Grill the chicken for about 6-8 minutes per side until fully cooked.
- Serve with a fresh Greek salad made with your favorite veggies and a light olive oil dressing.
Low-Carb Tip: Skip the pita bread and load up on the veggies instead.
2. Zucchini Noodles with Shrimp and Pesto
Why It’s Great: Zucchini noodles make for a low-carb alternative to pasta, while shrimp provides a rich source of lean protein. The pesto sauce adds healthy fats and tons of flavor.
Ingredients:
- 2 medium zucchinis (spiralized into noodles)
- 1 lb shrimp (peeled and deveined)
- 1/4 cup pesto sauce (store-bought or homemade)
- 1 tbsp olive oil
- 2 cloves garlic, minced
Instructions:
- Heat olive oil in a pan and sauté garlic for 1 minute.
- Add shrimp and cook until pink and cooked through, about 3-4 minutes.
- Toss in the zucchini noodles and pesto, stir until everything is well-coated, and serve hot.
Low-Carb Tip: Use fresh basil and olive oil for the pesto to avoid any added sugars from store-bought versions.
3. Mediterranean Stuffed Bell Peppers
Why It’s Great: These stuffed peppers are high in protein from the ground turkey and cheese while keeping the carbs low by skipping rice. The bell peppers add a burst of sweetness to balance out the savory filling.
Ingredients:
- 4 large bell peppers (halved and seeds removed)
- 1 lb ground turkey or beef
- 1/2 cup crumbled feta cheese
- 1/2 cup chopped tomatoes
- 2 tbsp olive oil
- 1 tsp dried oregano
Instructions:
- Preheat oven to 375°F (190°C).
- Brown the ground turkey in a pan with olive oil, oregano, and salt.
- Mix in tomatoes and feta cheese, then stuff each bell pepper half with the mixture.
- Bake for 25-30 minutes until the peppers are tender and the filling is heated through.
Low-Carb Tip: Opt for lean ground meats and add extra vegetables to increase the fiber content without adding carbs.
4. Baked Salmon with Avocado Salsa
Why It’s Great: Salmon is a high-protein, heart-healthy fish loaded with omega-3 fatty acids. Pairing it with a refreshing avocado salsa not only adds healthy fats but also keeps the carbs minimal.
Ingredients:
- 2 salmon fillets
- 1 tbsp olive oil
- 1 avocado (diced)
- 1 small red onion (diced)
- 1 lime (juiced)
- Fresh cilantro for garnish
Instructions:
- Preheat oven to 400°F (200°C) and season salmon with olive oil, salt, and pepper.
- Bake for 12-15 minutes until cooked through.
- Mix diced avocado, red onion, lime juice, and cilantro to make the salsa.
- Serve the baked salmon with a generous scoop of avocado salsa on top.
Low-Carb Tip: Make sure to skip any sugary marinades for the salmon and use fresh herbs for seasoning instead.
5. Eggplant Parmesan with Ground Beef
Why It’s Great: This dish takes the Italian classic and gives it a low-carb twist by using eggplant slices instead of pasta. Ground beef adds a high-protein element that makes it extra satisfying.
Ingredients:
- 1 large eggplant (sliced into rounds)
- 1 lb ground beef
- 1 cup marinara sauce (sugar-free)
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 tbsp olive oil
Instructions:
- Preheat oven to 375°F (190°C) and lightly roast eggplant slices with olive oil for 15 minutes.
- Brown the ground beef in a pan, then mix in marinara sauce.
- Layer the eggplant, beef mixture, and cheeses in a baking dish.
- Bake for 20-25 minutes until the cheese is bubbly and golden brown.
Low-Carb Tip: Use sugar-free marinara sauce to keep the carb count down.
6. Chicken Souvlaki Skewers with Tzatziki Sauce
Why It’s Great: Chicken souvlaki is a simple yet flavorful way to enjoy a high-protein, low-carb meal. The grilled chicken pairs perfectly with creamy, tangy tzatziki sauce made from Greek yogurt.
Ingredients:
- 1 lb chicken breast (cut into bite-sized pieces)
- 2 tbsp olive oil
- Juice of 1 lemon
- 1 tsp dried oregano
- 1 cup Greek yogurt
- 1/2 cucumber (grated)
- 1 garlic clove (minced)
Instructions:
- Marinate the chicken in olive oil, lemon, and oregano for at least 30 minutes.
- Thread the chicken onto skewers and grill for about 5 minutes per side.
- For the tzatziki sauce, mix Greek yogurt, grated cucumber, garlic, and a pinch of salt.
- Serve the skewers with a side of the tzatziki sauce.
Low-Carb Tip: Replace starchy side dishes with a simple Greek salad or roasted vegetables.
7. Garlic-Lemon Grilled Tuna Steaks
Why It’s Great: Tuna is packed with lean protein and healthy fats. This simple recipe brings out the natural flavors of the fish with a garlic-lemon marinade, making it a great choice for a light, low-carb dinner.
Ingredients:
- 2 tuna steaks
- 2 tbsp olive oil
- Juice of 1 lemon
- 2 garlic cloves (minced)
- Fresh parsley for garnish
Instructions:
- Marinate the tuna steaks in olive oil, lemon juice, garlic, and salt for 15 minutes.
- Grill the tuna for about 3-4 minutes per side until desired doneness.
- Garnish with fresh parsley and serve with a side of steamed veggies.
Low-Carb Tip: Keep the meal light and refreshing with a green salad or roasted cauliflower instead of carb-heavy sides.
Conclusion
These low-carb, high-protein Mediterranean dinner recipes are not only delicious but also easy to prepare. They provide the perfect balance of nutrients to keep you feeling full and energized while sticking to your healthy eating goals. Whether you’re aiming for weight loss, muscle building, or simply maintaining a healthy diet, these dishes can help you stay on track without sacrificing flavor.