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71 Easy Keto Mediterranean diet recipes (Quesadilla)

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Ah, the Mediterranean diet. The food, the history, the rich flavors, and the countless health benefits that have people all around the world raving about it. Now, imagine taking this diet and merging it with the benefits of the ketogenic diet. The result? A medley of delicious recipes that not only pamper your taste buds but also align with your weight loss and health goals. Today, let's dive into the world of keto Mediterranean diet recipes. Trust me, once you get a taste of this, you'll wonder why you didn't start sooner!

Here is our favorite of all Keto Mediterranean diet recipes. Keto Mediterranean Quesadilla.

Keto Mediterranean Quesadilla

Keto Mediterranean Quesadilla

First on the list is a dish that's both simple and delicious: the Keto Mediterranean Quesadilla. It’s packed with so much flavor and offers a mouthwatering blend of feta cheese, chicken, and fresh vegetables. The best part? It’s super quick to whip up!

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Prep Time: 10 minutes

Cook Time: 8-10 minutes

Servings: 2

Net Carbs: 6 net carbs per serving

Keto Mediterranean Quesadilla ingredients

Ingredients:

  • 4 Street taco sized keto tortillas
  • 1 Roma tomato diced
  • 2 C. Shredded chicken
  • 1 C. Shredded mozzarella cheese
  • ½ C. Crumbled feta
  • 1 C. Chopped fresh spinach
  • 2 tsp. Minced garlic
  • ½ tsp. Oregano
  • 2 Tbsp. Olive oil divided

Instructions:

Heat 1 tablespoon of olive oil in a skillet over medium heat.

Add shredded chicken, garlic, and oregano; sauté for 1 minute.

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In another skillet, heat the remaining olive oil.

Place two tortillas in the skillet.

making a Keto Mediterranean Quesadilla

Top with mozzarella, chicken mixture, spinach, feta, tomato, and remaining mozzarella.

ready to eat Keto Mediterranean Quesadilla

Place another tortilla on top.

Sauté each side for 4-5 minutes until browned and crispy.

Mediterranean-Quesadilla recipe on a plate

Tips for the Perfect Quesadilla

  • Chicken Choice: Opt for chicken thighs. They tend to be juicier and offer a more savory flavor.
  • Olive Oil Excellence: Invest in high-quality olive oil. This not only ensures the healthiest diet benefits but also adds a rich flavor.
  • Variety’s the Spice: Feel free to add colorful veggies like green beans or even zucchini noodles for an added bonus!
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70 More Keto Mediterranean diet recipes:

  1. Mediterranean Zucchini Noodles: Zucchini noodles tossed in lemon juice and olive oil, topped with juicy shrimp.
  2. Cauliflower Rice Tabbouleh: A low-carb alternative to whole grains, mixed with fresh cucumbers, tomatoes, and lots of healthy fats from olive oil.
  3. Greek Chicken Soup: A simple concoction with chicken thighs, lemon juice, and Greek seasoning.
  4. Brussels Sprouts and Feta Salad: Crispy Brussels sprouts mixed with crumbled feta and a sprinkle of Mediterranean spices.
  5. Caprese Salad with a Twist: Traditional Caprese with an added dose of avocado for those daily calories from healthy fats.
  6. Mediterranean Keto Avocado Tzatziki: A low-carb dip that combines avocado, Greek yogurt, cucumber, garlic, and a dash of lemon juice.
  7. Feta-Stuffed Chicken Thighs: Juicy chicken thighs stuffed with a mix of crumbled feta, spinach, and sun-dried tomatoes, then roasted in olive oil.
  8. Low-Carb Greek Moussaka: This comforting dish is made with layers of grilled eggplant, a rich tomato and lamb sauce, topped with a creamy, keto-friendly béchamel.
  9. Keto Ratatouille: A medley of zucchini, bell peppers, and eggplants simmered in olive oil and herbed tomato sauce.
  10.  Spinach and Olive Keto Flatbread: A low-carb flatbread made from almond flour, topped with fresh spinach, olives, and feta cheese, drizzled with olive oil.
  11. Keto Mediterranean Seafood Paella: Using cauliflower rice as the base, this paella is loaded with seafood like shrimp and mussels, sautéed with olive oil, garlic, and a blend of Mediterranean spices.
  12. Lamb Kofta with Tahini Sauce: Grilled ground lamb skewers seasoned with Mediterranean herbs, paired with a creamy, keto-friendly tahini sauce.
  13. Mediterranean Keto Caponata: A flavorful mix of eggplants, tomatoes, olives, and capers, cooked slowly in olive oil and flavored with herbs.
  14. Stuffed Zucchini Boats: Hollowed zucchini halves filled with a savory mix of ground beef, tomatoes, olives, and topped with crumbled feta.
  15. Lemon-Herb Keto Fish Skewers: Chunks of fish marinated in a lemony herb mixture, skewered, and grilled to perfection, with a drizzle of extra virgin olive oil to finish.
  16. Mediterranean Keto Tapenade: A blend of olives, capers, anchovies, lemon juice, and olive oil. Perfect as a topping or dip for keto bread and veggies.
  17. Spaghetti Squash with Feta and Olives: Roasted spaghetti squash tossed with a mix of crumbled feta, olives, tomatoes, and fresh herbs, drizzled generously with olive oil.
  18. Olive Oil & Herb Roasted Lamb Chops: Lamb chops marinated in a concoction of olive oil, rosemary, thyme, and garlic, then grilled to perfection.
  19. Mediterranean Cauliflower Hummus: A grain-free twist on traditional hummus, blending roasted cauliflower with tahini, olive oil, garlic, and lemon juice.
  20. Keto Saganaki: Famous Greek fried cheese, using keto-friendly hard cheese, pan-fried in olive oil till golden and served with a squeeze of lemon.
  21. Keto Mediterranean Stuffed Eggplant: Eggplants halved and stuffed with a mix of ground beef, tomatoes, olives, and topped with grated cheese, baked to perfection.
  22. Mediterranean Frittata with Olives & Feta: A fluffy frittata filled with olives, feta cheese, spinach, and herbs, with a generous pour of olive oil.
  23. Lemon & Garlic Marinated Grilled Prawns: Prawns marinated in a zesty blend of lemon juice, garlic, and olive oil, then grilled till succulent.
  24. Keto Mediterranean Gazpacho: A refreshing cold soup made with ripe tomatoes, cucumber, bell peppers, and plenty of olive oil.
  25. Chicken Souvlaki with Keto Tzatziki: Grilled chicken skewers marinated in Mediterranean spices served with a creamy, keto-friendly tzatziki sauce.
  26. Mediterranean Keto Broccoli Salad: Blanched broccoli tossed with sun-dried tomatoes, olives, feta cheese, and a dressing of olive oil and lemon zest.
  27. Keto Greek Meatballs with Tomato Sauce: Succulent lamb meatballs seasoned with Mediterranean spices, served with a rich, low-carb tomato sauce.
  28. Keto Dolmades: Cabbage or vine leaves stuffed with a mix of ground meat, cauliflower rice, and herbs, then simmered in olive oil and lemon juice.
  29. Mediterranean Keto Artichoke & Spinach Dip: A creamy, savory dip of steamed artichokes, spinach, and feta cheese, enriched with a good amount of olive oil.
  30. Rosemary & Olive Oil Keto Crackers: Almond flour crackers seasoned with fresh rosemary and olive oil, baked till they're crisp and golden.
  31. Mediterranean Keto Prawn & Zoodle Pasta: Zucchini noodles tossed with sautéed prawns, cherry tomatoes, garlic, chili, and a generous drizzle of olive oil.
  32. Keto Mediterranean Sea Bass: Grilled or pan-seared sea bass dressed with a drizzle of olive oil, a squirt of fresh lemon juice, and a sprinkle of fresh herbs.
  33. Mediterranean Spinach and Feta Stuffed Chicken: Chicken breasts stuffed with a rich filling of spinach, feta cheese, and olives, then roasted to golden perfection.
  34. Keto Mediterranean Eggplant Roll-Ups: Thinly sliced grilled eggplant filled with a rich mix of ricotta and feta cheese, herbs, and sun-dried tomatoes, baked until bubbly.
  35. Keto Greek Salad with Avocado: A fresh blend of diced cucumbers, cherry tomatoes, olives, feta cheese, and avocado, all tossed in a zesty olive oil dressing.
  36. Mediterranean Garlic & Herb Marinated Olives: A blend of green and black olives marinated in olive oil, crushed garlic, fresh rosemary, and thyme.
  37.  Keto Halloumi and Asparagus Skewers: Grilled skewers of halloumi cheese and asparagus brushed with olive oil and sprinkled with Mediterranean spices.
  38. Keto Mediterranean Cabbage and Sausage Soup: A hearty soup with sautéed cabbage, sausage, tomatoes, and olives, cooked in a rich broth infused with olive oil.
  39. Mediterranean Zucchini Noodle Salad: Fresh zucchini noodles tossed with feta cheese, olives, sun-dried tomatoes, and a dressing made of lemon juice and olive oil.
  40. Keto Mediterranean Shrimp and Spinach Bake: A luscious mix of sautéed shrimp and spinach with feta cheese and herbs, baked till bubbly.
  41. Mediterranean Pesto Stuffed Peppers: Bell peppers filled with a ketogenic mix of ground meat, cauliflower rice, Mediterranean keto pesto, and mozzarella, then baked.
  42. Keto Chorizo and Olive Tapenade: A rich blend of chorizo, olives, capers, and olive oil, perfect for spreading over keto-friendly bread or vegetable slices.
  43. Keto Mediterranean Herb and Lemon Butter Fish: Pan-seared fish filets served with a dollop of butter infused with fresh Mediterranean herbs and lemon zest.
  44. Keto Greek Lemon and Chicken Soup (Avgolemono): A keto twist on the classic, using cauliflower rice, tender chicken pieces, and a zesty lemony broth.
  45. Mediterranean Keto Lamb and Olive Stew: Tender chunks of lamb slow-cooked with olives, tomatoes, and a medley of Mediterranean herbs, generously seasoned with olive oil.
  46. Keto Mediterranean Cod with Tomato and Olive Relish: Pan-seared cod topped with a mix of cherry tomatoes, olives, capers, and fresh herbs, all dressed in olive oil.
  47. Mediterranean Keto Cauliflower Pizza: A cauliflower crust loaded with olive oil-infused tomato sauce, feta cheese, olives, fresh basil, and sun-dried tomatoes.
  48. Mediterranean Stuffed Tomatoes: Juicy tomatoes filled with a savory blend of ground lamb, spinach, feta cheese, and Mediterranean spices.
  49. Keto Herb & Olive Oil Roasted Mushrooms: Button mushrooms marinated in a mix of olive oil, garlic, rosemary, and thyme, then roasted to perfection.
  50. Mediterranean Keto Beef Kebabs: Skewers of beef marinated in olive oil, garlic, and Mediterranean spices, grilled and served with tzatziki sauce.
  51. Mediterranean Keto Eggplant Dip (Baba Ganoush): A smoky dip made from roasted eggplants, tahini, olive oil, garlic, and lemon juice.
  52. Keto Mediterranean Green Bean Salad: Blanched green beans tossed with olive oil, lemon zest, crushed almonds, and crumbled feta.
  53. Mediterranean Keto Chia Pudding: Chia seeds soaked overnight in almond milk with a hint of lemon zest, topped with fresh berries and a drizzle of olive oil.
  54. Mediterranean Keto Spinach and Olive Muffins: Almond flour muffins filled with spinach, olives, and feta cheese, perfect for breakfast or a snack.
  55. Mediterranean Keto Pork Tenderloin with Lemon Herb Sauce: Roasted pork tenderloin served with a zesty sauce made from lemon juice, olive oil, garlic, and fresh herbs.
  56. Keto Mediterranean Broiled Sardines: Fresh sardines seasoned with olive oil, garlic, and parsley, broiled until crispy.
  57. Mediterranean Garlic & Olive Oil Spaghetti Squash: Roasted spaghetti squash strands sautéed with garlic, olives, and a generous dose of olive oil.
  58. Keto Mediterranean Cauliflower Tabouli: A fresh salad made with finely chopped cauliflower florets, tomatoes, cucumber, parsley, and mint, all dressed in olive oil and lemon juice.
  59. Mediterranean Keto Feta & Herb Crusted Salmon: Salmon filets coated with a crust of crushed feta cheese, herbs, and a dash of olive oil, then baked till golden.
  60. Mediterranean Keto Chicken & Olive Ragu: Slow-cooked chicken thighs in a rich sauce of tomatoes, olives, capers, and red wine, infused with olive oil.
  61. Keto Mediterranean Grilled Octopus: Tender octopus marinated in olive oil, garlic, and lemon juice, then grilled until it's charred and delicious.
  62. Mediterranean Keto Olive & Feta Stuffed Peppers: Bell peppers filled with a savory mix of cauliflower rice, black olives, feta cheese, and seasoned with fresh herbs.
  63. Mediterranean Keto Zucchini Boats: Hollowed zucchini filled with ground lamb, diced tomatoes, olives, topped with mozzarella, and baked to perfection.
  64.  Keto Mediterranean Lemon & Rosemary Roasted Chicken Thighs: Juicy chicken thighs roasted with a marinade of olive oil, fresh rosemary, garlic, and zesty lemon.
  65. Mediterranean Keto Avocado Tzatziki: A creamy blend of avocado, Greek yogurt, cucumber, garlic, and olive oil, perfect as a dip or salad dressing.
  66. Keto Mediterranean Caprese Salad with Olive Tapenade: Fresh mozzarella, tomatoes, and basil layered with a rich olive tapenade, drizzled with olive oil.
  67. Mediterranean Keto Anchovy and Olive Flatbread: Almond flour flatbread topped with anchovies, olives, and a sprinkle of feta, baked till crispy.
  68. Keto Mediterranean Walnut & Herb Crusted Fish Fillets: Fish fillets encrusted with a mix of crushed walnuts, fresh herbs, and olive oil, pan-seared to golden perfection.
  69. Mediterranean Keto Ratatouille: A hearty vegetable medley of eggplants, bell peppers, zucchini, and tomatoes cooked in olive oil with Mediterranean herbs.
  70. Keto Mediterranean Olive & Herb Cream Cheese Dip: A creamy blend of cream cheese, olives, fresh herbs, and olive oil, perfect for serving with keto-friendly vegetable sticks or bread.

Each of these dishes embraces the heart of Mediterranean cuisine - fresh ingredients, bold flavors, and a generous use of olive oil. By adapting traditional recipes to fit the ketogenic lifestyle, you can enjoy the best of both worlds: a diet that's both flavorful and carb-conscious. 

Keto greek Quesadilla on a plate

FAQs on the Keto Mediterranean Diet

1. What makes the Mediterranean keto diet different from the typical Western diet?

The Mediterranean keto diet combines the heart health benefits of the Mediterranean lifestyle with the low carbohydrate focus of the ketogenic diet. This means fewer high-carb foods like sweet potatoes and more leafy greens and olive oil.

2. How do I get started with the Mediterranean keto meal plan?

Starting is as easy as visiting your local grocery store. Stock up on fresh vegetables, olive oil, feta cheese, and other keto-friendly Mediterranean staples.

3. Can I still eat starchy vegetables on this diet?

While the Mediterranean diet includes starchy vegetables, remember that the ketogenic aspect requires a restriction in grams of carbohydrates. Thus, moderate the intake.

4. Are there easy weeknight dinners with this fusion diet?

Absolutely! Many of the dishes, like the keto Mediterranean chicken soup, are perfect for easy weeknight dinners.

5. How can I ensure I’m getting enough healthy fats?

Incorporate lots of olive oil, avocado, nuts, and seeds. Checking out keto cookbooks with a Mediterranean twist can offer more insights!

keto mediterranean diet recipes like quesadilla

Keto Mediterranean diet recipes Key Takeaways

  • Diverse and Delicious: This fusion offers a myriad of easy recipes ranging from savory dishes to salads.
  • Healthy Fats Galore: The Mediterranean keto diet emphasizes the consumption of good fats, notably from olive oil.
  • Great for Heart Health: Combining the benefits of the Mediterranean diet and the low-carb diet can be beneficial for heart health, without making any health claims, of course.
  • Suitable for Weight Loss: With fewer carbs and lots of vegetables, this diet aligns with weight loss objectives.
Yield: 2

Keto Mediterranean Quesadilla

ready to eat Keto Mediterranean Quesadilla

Dive into the Keto Mediterranean Quesadilla, a fusion where keto meets Mediterranean delight. Loaded with shredded chicken, feta, fresh spinach, and zesty tomato, it's the ultimate treat for keto lovers craving rich flavors!

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 4 Street taco sized keto tortillas
  • 1 Roma tomato diced
  • 2 C. Shredded chicken
  • 1 C. Shredded mozzarella cheese
  • ½ C. Crumbled feta
  • 1 C. Chopped fresh spinach
  • 2 tsp. Minced garlic
  • ½ tsp. Oregano
  • 2 Tbsp. Olive oil divided

Instructions

    Heat 1 tablespoon of the olive oil in a skillet over medium heat.
    Add in the shredded chicken, garlic and oregano, and saute for 1 minute.
    In a separate large skillet, heat the remaining olive oil.
    Place two tortillas into the skillet.
    Top each tortilla with ¼ cup of the mozzarella cheese, some of the chicken mixture, the spinach, feta, tomato and then the remaining mozzarella cheese.
    Place another tortilla on the top of each quesadilla.
    Saute for 4-5 minutes per side until browned and crispy.

Notes

Prep Time: 10 minutes
Cook Time: 8-10 minutes
Servings: 2
Net Carbs: 6 net carbs per serving

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Conclusion: Keto Mediterranean diet recipes

Embarking on the keto mediterranean diet recipes journey is not just an opportunity for good health but also a great way to explore the rich flavors of the Mediterranean region. With a vast variety of delicious recipes, there's something to please every palate. So, go ahead and try it out; your taste buds will thank you!

Remember, every diet and lifestyle change should suit your personal preference. Always consider consulting with a professional if you’re unsure. And most importantly, enjoy the delicious journey by the Mediterranean Sea!

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