30+ Flavorful Dairy-Free Mediterranean Recipes You’ll Love

Mediterranean cuisine is known for its vibrant flavors, fresh ingredients, and health-conscious approach to eating.

Whether you’re following a dairy-free diet for health reasons, allergies, or simply personal preference, you don’t have to miss out on the deliciousness of Mediterranean dishes.

From flavorful hummus and zesty salads to hearty stews and savory seafood, the Mediterranean diet offers an abundance of dairy-free options that are both satisfying and nourishing.

In this article, we’ve curated over 30 fantastic dairy-free Mediterranean recipes that showcase the rich, diverse flavors of the Mediterranean region, all while keeping your diet completely dairy-free.

Get ready to explore a world of taste with these mouthwatering dishes!

30+ Flavorful Dairy-Free Mediterranean Recipes You’ll Love

Embracing a dairy-free Mediterranean lifestyle doesn’t mean sacrificing flavor or variety.

With these 30+ recipes, you can enjoy the health benefits of fresh vegetables, lean proteins, and whole grains while indulging in the rich, bold flavors of the Mediterranean.

Whether you’re cooking for yourself or entertaining guests, these dishes will transport your taste buds to the sun-drenched shores of the Mediterranean.

So, get your apron on, dive into these recipes, and bring the tastes of the Mediterranean into your kitchen today!

Mediterranean Zucchini Noodles with Avocado Pesto

This low-carb, dairy-free Mediterranean recipe offers a fresh twist on classic pesto with a creamy avocado base. By replacing pasta with zucchini noodles, it stays keto-friendly and light, while maintaining that rich, flavorful Mediterranean taste. It’s perfect for a quick lunch that’s full of healthy fats, fresh herbs, and satisfying flavors.

Ingredients:

• 2 medium zucchinis (spiralized into noodles)
• 1 ripe avocado
• 1/4 cup fresh basil leaves
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 2 tbsp pine nuts (optional)
• 1 garlic clove, minced
• Salt and pepper to taste
• Cherry tomatoes for garnish

Instructions:

1. To make the avocado pesto, combine the avocado, basil, olive oil, lemon juice, pine nuts, garlic, salt, and pepper in a food processor. Blend until smooth and creamy. If the pesto is too thick, add a little extra olive oil or water.
2. Heat a large pan over medium heat and sauté the zucchini noodles for 2-3 minutes, just until tender but still firm. You don’t want them to become soggy.
3. Toss the zucchini noodles with the avocado pesto until well coated.
4. Garnish with halved cherry tomatoes and serve immediately.

This dish brings the vibrant flavors of the Mediterranean into a keto-friendly, low-carb lunch. The avocado pesto provides a rich, creamy texture without the need for dairy, making it a fantastic choice for anyone following a dairy-free or vegan diet. The zucchini noodles add the perfect crunch and freshness, making it both light and satisfying. It’s a versatile dish that can be paired with a side salad or enjoyed on its own.

Grilled Chicken Shawarma Salad

A protein-packed salad that’s bursting with Mediterranean flavors, this chicken shawarma salad is not only keto-friendly but also completely dairy-free. Marinated chicken breast is grilled to perfection and served over a bed of greens, tomatoes, cucumbers, and olives, with a tangy tahini dressing bringing it all together.

Ingredients:

• 2 chicken breasts
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 4 cups mixed greens (arugula, spinach, etc.)
• 1 cucumber, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and sliced

For the dressing:

• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 tbsp water
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. In a bowl, mix olive oil, lemon juice, cumin, coriander, paprika, garlic powder, salt, and pepper. Coat the chicken breasts in the marinade and let it sit for at least 30 minutes.
2. Grill the chicken on medium heat for about 6-7 minutes per side, until fully cooked and golden brown. Let it rest for a few minutes, then slice it thinly.
3. To make the dressing, whisk together tahini, lemon juice, olive oil, water, garlic, salt, and pepper until smooth and creamy.
4. In a large bowl, combine the mixed greens, cucumber, tomatoes, and olives. Top with the sliced chicken and drizzle with the tahini dressing.
5. Serve immediately, and enjoy!

This grilled chicken shawarma salad is a perfect low-carb, keto lunch that is full of Mediterranean flavors. The chicken is flavorful and juicy, with the spices bringing a wonderful depth of taste. The tahini dressing ties everything together with its creamy, tangy consistency. The fresh vegetables make it light yet filling, and the olives add a briny punch that enhances the overall flavor profile. This salad is sure to satisfy your craving for a healthy, satisfying, and dairy-free lunch.

Roasted Eggplant and Chickpea Salad

This hearty, dairy-free Mediterranean salad combines roasted eggplant and chickpeas for a satisfying, low-carb lunch. With a variety of herbs and a bright lemon dressing, this dish is a true celebration of Mediterranean ingredients that’s both nourishing and packed with flavor. It’s perfect for anyone looking for a filling and nutrient-dense meal without the carbs.

Ingredients:

• 1 medium eggplant, cut into cubes
• 1 cup cooked chickpeas (or 1 can, drained and rinsed)
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 red onion, thinly sliced
• 1/2 cup cherry tomatoes, halved

For the dressing:

• 3 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the eggplant cubes with olive oil, cumin, paprika, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, until tender and slightly caramelized.
2. In a large mixing bowl, combine the roasted eggplant, chickpeas, parsley, mint, red onion, and cherry tomatoes.
3. In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad and toss to combine.
5. Serve warm or at room temperature.

roasted eggplant and chickpea salad is a filling and nutritious option for those on a low-carb, keto diet, while still staying true to Mediterranean flavors. The eggplant’s smoky richness pairs perfectly with the chickpeas’ earthy texture, while the fresh herbs add a vibrant burst of flavor. The tangy lemon dressing brings it all together, making every bite a harmonious blend of textures and tastes. Whether served warm or at room temperature, this salad is sure to be a favorite, packed with flavor and dairy-free goodness!

Cauliflower Tabbouleh with Lemon Dressing

This keto-friendly, dairy-free take on the classic tabbouleh salad replaces bulgur wheat with finely grated cauliflower, making it a low-carb, veggie-packed dish. The fresh parsley, mint, and tangy lemon dressing bring all the Mediterranean flavors together in a healthy, satisfying meal that’s perfect for lunch.

Ingredients:

• 1 medium cauliflower, grated or processed into rice-sized pieces
• 1 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, diced
• 1/4 red onion, finely diced
• 2 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Using a food processor or grater, process the cauliflower into rice-sized pieces.
2. In a large bowl, combine the grated cauliflower, parsley, mint, cucumber, tomatoes, and red onion.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Drizzle the dressing over the salad and toss until well combined.
5. Serve immediately, or refrigerate for an hour to allow the flavors to meld.

This cauliflower tabbouleh is a refreshing, crunchy alternative to traditional tabbouleh. The cauliflower rice adds a great texture while still allowing the fresh herbs and vegetables to shine. The lemon dressing gives it a bright, zesty finish that’s perfect for a low-carb, dairy-free Mediterranean meal. This dish is light, flavorful, and perfect for meal prep or a quick, nutritious lunch.

Mediterranean Salmon with Olive Tapenade

This Mediterranean-inspired salmon dish is packed with healthy omega-3 fatty acids and topped with a vibrant olive tapenade, giving it an extra boost of flavor. With just a few ingredients, this dish is an easy, elegant, and dairy-free keto lunch option that’s bursting with Mediterranean goodness.

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 cup Kalamata olives, pitted
• 2 tbsp capers
• 1 tbsp fresh parsley, chopped
• 1 tbsp lemon juice
• 1 garlic clove, minced

Instructions:

1. Preheat the oven to 375°F (190°C). Rub the salmon fillets with olive oil, salt, and pepper. Place them on a baking sheet and bake for 12-15 minutes, or until cooked through and flaky.
2. While the salmon is baking, make the tapenade. In a food processor, combine the olives, capers, parsley, lemon juice, and garlic. Pulse until finely chopped and well combined.
3. Once the salmon is cooked, top each fillet with a generous spoonful of the olive tapenade.
4. Serve immediately with a side of leafy greens or roasted vegetables.

This Mediterranean salmon with olive tapenade is a quick, flavorful, and nutritious dish that’s perfect for a low-carb lunch. The salmon is tender and rich in healthy fats, while the tapenade brings a salty, tangy punch that complements the fish beautifully. The dish is simple to prepare but feels indulgent, making it a go-to for a satisfying keto meal that’s dairy-free and full of Mediterranean flavors.

Grilled Lamb Skewers with Cucumber Mint Salad

These grilled lamb skewers are packed with aromatic spices and grilled to perfection, offering a deliciously savory flavor. Paired with a refreshing cucumber and mint salad, this dish makes for a fantastic, protein-packed, low-carb lunch. It’s a perfect choice for a Mediterranean-inspired meal that’s both keto-friendly and dairy-free.

Ingredients:

• 1 lb lamb, cut into cubes
• 2 tbsp olive oil
• 1 tbsp ground cumin
• 1 tbsp ground coriander
• 1 tbsp smoked paprika
• Salt and pepper to taste
• 1 cucumber, thinly sliced
• 1/4 cup fresh mint, chopped
• 1/2 red onion, thinly sliced
• 1 tbsp lemon juice
• 1 tbsp olive oil

Instructions:

1. In a bowl, combine olive oil, cumin, coriander, paprika, salt, and pepper. Add the lamb cubes and toss to coat. Let it marinate for at least 30 minutes.
2. Preheat the grill to medium-high heat. Thread the lamb onto skewers, then grill for 3-4 minutes per side, or until cooked to your desired doneness.
3. While the lamb is grilling, prepare the salad. In a bowl, combine the cucumber, mint, red onion, lemon juice, olive oil, salt, and pepper.
4. Once the lamb is cooked, remove it from the skewers and serve with the cucumber mint salad.

Grilled lamb skewers with cucumber mint salad is a vibrant and satisfying meal that’s perfect for a keto-friendly, dairy-free lunch. The lamb is full of bold Mediterranean spices, while the cucumber mint salad adds a cooling and refreshing contrast. Together, they offer a balance of savory, fresh, and tangy flavors, making this dish a delightful and healthy option for anyone following a low-carb diet.

Roasted Red Pepper and Eggplant Dip (Baba Ganoush)

Baba ganoush is a classic Mediterranean dip made from roasted eggplant and tahini. This version is made with added roasted red peppers for a smoky, sweet twist. It’s naturally dairy-free and low in carbs, making it an excellent choice for a keto-friendly appetizer or lunch paired with fresh veggies.

Ingredients:

• 2 medium eggplants
• 1 red bell pepper
• 2 tbsp tahini
• 2 tbsp olive oil
• 1 garlic clove, minced
• 1 tbsp lemon juice
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Prick the eggplants with a fork and place them on a baking sheet. Roast the eggplants for 30-40 minutes until the skin is charred and the flesh is soft.
2. At the same time, roast the red bell pepper on the stove or in the oven until the skin is blackened. Place it in a bowl and cover it with a towel to let it steam for 10 minutes. Then peel off the skin and remove the seeds.
3. Once the eggplants are cool enough to handle, scoop out the flesh and discard the skins. Place the eggplant flesh and roasted red pepper in a food processor.
4. Add tahini, olive oil, garlic, lemon juice, salt, and pepper, then blend until smooth.
5. Transfer to a serving dish, garnish with parsley, and serve with fresh vegetables or low-carb crackers.

This roasted red pepper and eggplant dip, or baba ganoush, is a perfect dairy-free, low-carb option for lunch or as a snack. The smoky flavor from the roasted vegetables blends beautifully with the richness of tahini, creating a creamy and satisfying dip. It’s full of healthy fats and fiber, making it a great addition to any keto meal plan. Pair it with crunchy vegetables or low-carb crackers for a tasty, Mediterranean-inspired treat.

Mediterranean Grilled Shrimp Salad

This grilled shrimp salad is light, fresh, and bursting with Mediterranean flavors. The shrimp are seasoned with a blend of lemon, garlic, and oregano, then grilled to perfection and served over a bed of mixed greens with a tangy lemon vinaigrette. It’s a refreshing and satisfying dairy-free lunch that’s also low in carbs.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• 4 cups mixed greens (arugula, spinach, etc.)
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, sliced

For the dressing:

• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper. Add the shrimp and marinate for 15-20 minutes.
2. Preheat the grill or grill pan to medium-high heat. Grill the shrimp for 2-3 minutes per side, until pink and opaque.
3. In a large bowl, toss the mixed greens, cucumber, red onion, and olives.
4. For the dressing, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
5. Toss the salad with the dressing and top with the grilled shrimp.
6. Serve immediately.

This Mediterranean grilled shrimp salad is a light yet satisfying meal perfect for a keto-friendly, dairy-free lunch. The grilled shrimp are packed with flavor from the lemon and oregano, while the fresh vegetables add crunch and brightness. The tangy lemon dressing ties everything together, making each bite a delicious and refreshing experience. This dish is perfect for meal prep or a quick lunch that’s both healthy and full of

Grilled Chicken with Mediterranean Salsa

This grilled chicken recipe is paired with a zesty Mediterranean salsa made with fresh ingredients like tomatoes, cucumber, olives, and herbs. It’s a flavorful, light, and low-carb option perfect for anyone following a keto or dairy-free diet. The fresh salsa adds a burst of flavor to the grilled chicken, making this dish a refreshing and satisfying lunch.

Ingredients:

• 2 chicken breasts
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, diced
• 1/2 cucumber, diced
• 1/4 cup Kalamata olives, chopped
• 1/4 red onion, finely chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp lemon juice
• 1 tbsp olive oil

Instructions:

1. Preheat the grill to medium-high heat. Rub the chicken breasts with olive oil, salt, and pepper.
2. Grill the chicken for 5-7 minutes per side or until the internal temperature reaches 165°F (74°C).
3. While the chicken is grilling, prepare the salsa. In a bowl, combine the cherry tomatoes, cucumber, olives, red onion, and parsley. Drizzle with lemon juice and olive oil, and season with salt and pepper.
4. Once the chicken is cooked, remove it from the grill and allow it to rest for a few minutes.
5. Slice the chicken and top with the Mediterranean salsa.
6. Serve immediately with a side of leafy greens or roasted vegetables.

Grilled chicken with Mediterranean salsa is a simple, yet flavorful dish that perfectly balances protein and fresh vegetables. The juicy, grilled chicken pairs wonderfully with the tangy salsa, which brings a refreshing crunch and bright flavors. This meal is low in carbs and completely dairy-free, making it an excellent choice for anyone looking for a healthy, satisfying lunch with Mediterranean flair.

Spaghetti Squash with Roasted Tomato and Garlic Sauce

This dish uses spaghetti squash as a low-carb alternative to pasta, making it keto-friendly and perfect for a dairy-free Mediterranean lunch. The roasted tomato and garlic sauce provides a rich and savory topping, creating a satisfying, flavorful meal that feels indulgent while still being light and healthy.

Ingredients:

• 1 medium spaghetti squash
• 2 cups cherry tomatoes, halved
• 3 cloves garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 tsp dried oregano
• 1/4 cup fresh basil, chopped

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half and remove the seeds. Drizzle with olive oil, season with salt and pepper, and place the halves on a baking sheet, cut side down. Roast for 40-45 minutes until tender.
2. While the squash is roasting, heat the olive oil in a pan over medium heat. Add the garlic and cook for 1-2 minutes until fragrant.
3. Add the cherry tomatoes, oregano, salt, and pepper to the pan and cook for 8-10 minutes, until the tomatoes break down and form a sauce.
4. Once the spaghetti squash is cooked, use a fork to scrape the flesh into spaghetti-like strands.
5. Top the squash with the roasted tomato and garlic sauce, and garnish with fresh basil.
6. Serve immediately.

This spaghetti squash with roasted tomato and garlic sauce is a light yet hearty dish that’s perfect for those on a low-carb or dairy-free diet. The spaghetti squash serves as a wonderful pasta substitute, and the roasted tomato sauce adds a rich, savory flavor that feels indulgent. The fresh basil brings a burst of freshness, making this a refreshing and satisfying lunch option.

Mediterranean Stuffed Bell Peppers

These Mediterranean-inspired stuffed bell peppers are filled with a mixture of ground turkey, cauliflower rice, olives, and spices. They’re a healthy, low-carb, and dairy-free alternative to traditional stuffed peppers, making them a perfect lunch for anyone looking for a satisfying, Mediterranean-flavored meal.

Ingredients:

• 4 bell peppers, tops removed and seeds scooped out
• 1 lb ground turkey
• 1 cup cauliflower rice
• 1/4 cup Kalamata olives, chopped
• 1/2 cup diced tomatoes
• 1 tsp ground cumin
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 tbsp olive oil
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Place the bell peppers in a baking dish and set aside.
2. Heat olive oil in a pan over medium heat. Add the ground turkey and cook until browned, breaking it up as it cooks.
3. Add the cauliflower rice, olives, tomatoes, cumin, oregano, salt, and pepper to the pan, and cook for an additional 5-7 minutes.
4. Stuff each bell pepper with the turkey mixture, pressing it down to pack it tightly.
5. Cover the baking dish with foil and bake for 25-30 minutes until the peppers are tender.
6. Garnish with fresh parsley before serving.

These Mediterranean stuffed bell peppers are a perfect combination of savory ground turkey, cauliflower rice, and briny olives, all packed into a colorful bell pepper. The dish is hearty, filling, and full of bold Mediterranean flavors while staying low in carbs and free from dairy. It’s an easy, one-pan meal that makes for a great lunch option or meal prep choice.

Grilled Vegetables with Tahini Dressing

This simple yet flavorful dish features a variety of grilled Mediterranean vegetables, including zucchini, bell peppers, and eggplant, served with a creamy tahini dressing. It’s a dairy-free, low-carb lunch that highlights the rich, smoky flavors of the grilled vegetables while the tahini dressing adds a deliciously creamy and nutty element.

Ingredients:

• 1 zucchini, sliced into rounds
• 1 red bell pepper, cut into strips
• 1 eggplant, cut into slices
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 garlic clove, minced
• Water to thin the dressing (as needed)

Instructions:

1. Preheat the grill to medium-high heat. Toss the zucchini, bell pepper, and eggplant slices with olive oil, salt, and pepper.
2. Grill the vegetables for 3-4 minutes per side, or until tender and slightly charred.
3. While the vegetables are grilling, prepare the tahini dressing. In a bowl, whisk together tahini, lemon juice, olive oil, garlic, salt, and pepper. Add water to reach your desired consistency.
4. Once the vegetables are cooked, arrange them on a platter and drizzle with the tahini dressing.This grilled vegetable dish with tahini dressing is a simple yet satisfying Mediterranean-inspired meal. The smoky, charred vegetables are enhanced by the rich and creamy tahini dressing, making each bite full of flavor. It’s a perfect low-carb, dairy-free lunch option that’s light yet satisfying, and it’s also an excellent choice for meal prepping.

Lemon Herb Chicken with Roasted Brussels Sprouts

Lemon herb chicken paired with roasted Brussels sprouts is a flavorful and healthy Mediterranean-inspired dish. The chicken is marinated in a zesty lemon herb mixture, while the Brussels sprouts are roasted until crispy, creating a perfect, low-carb, and dairy-free lunch.

Ingredients:

• 2 chicken breasts
• 1 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1 garlic clove, minced
• Salt and pepper to taste
• 2 cups Brussels sprouts, halved
• 1 tbsp olive oil (for Brussels sprouts)
• Fresh lemon wedges for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the Brussels sprouts with olive oil, salt, and pepper, and spread them out on a baking sheet.
2. Roast the Brussels sprouts for 20-25 minutes, or until crispy and browned.
3. While the Brussels sprouts are roasting, marinate the chicken. In a bowl, combine olive oil, lemon juice, oregano, garlic, salt, and pepper.
4. Coat the chicken breasts with the marinade and let it sit for at least 20 minutes.
5. Heat a grill or grill pan over medium heat and cook the chicken for 6-7 minutes per side, or until fully cooked.
6. Serve the chicken with the roasted Brussels sprouts, garnished with fresh lemon wedges.

This lemon herb chicken with roasted Brussels sprouts is a fresh and vibrant Mediterranean-inspired meal. The chicken is tender and flavorful with a tangy citrus marinade, while the Brussels sprouts add a satisfying crunch and roasted flavor. This dish is low in carbs, dairy-free, and perfect for a healthy, nutrient-packed lunch.

Eggplant and Tomato Stew (Brahim’s Stew)

his hearty Mediterranean eggplant and tomato stew, also known as Brahim’s Stew, is a comforting low-carb and dairy-free dish. With tomatoes, eggplant, and spices simmered together, it’s a flavorful, savory stew that’s perfect for a cozy lunch or light dinner.

Ingredients:

• 2 medium eggplants, diced
• 3 cups diced tomatoes (fresh or canned)
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 3-4 minutes until soft.
2. Add the diced eggplant, cumin, smoked paprika, salt, and pepper to the pot and cook for another 5-6 minutes.
3. Add the tomatoes and stir to combine. Cover and simmer for 20-25 minutes until the eggplant is tender and the flavors meld.
4. Garnish with fresh cilantro before serving.

This eggplant and tomato stew is a comforting and nourishing dish with deep, earthy flavors. The eggplant absorbs the spices and tomatoes, creating a savory and rich stew. It’s a perfect low-carb, dairy-free meal that’s both filling and satisfying. Ideal for a cozy lunch or dinner, this stew brings a taste of Mediterranean warmth to your table.

Zucchini Noodles with Pesto and Sun-Dried Tomatoes

This dish swaps traditional pasta for zucchini noodles, making it a fresh and low-carb alternative perfect for a Mediterranean-inspired, dairy-free lunch. Tossed with a flavorful pesto made from fresh basil, garlic, and olive oil, and topped with tangy sun-dried tomatoes, it’s a vibrant and satisfying meal that’s both light and filling.

Ingredients:

• 2 large zucchinis, spiralized into noodles
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup fresh basil, chopped
• 1/4 cup pine nuts
• 2 tbsp olive oil
• 1 garlic clove, minced
• 1 tbsp nutritional yeast (optional for a cheesy flavor)
• Salt and pepper to taste

Instructions:

1. Spiralize the zucchinis into noodles and set aside.
2. To make the pesto, combine basil, pine nuts, olive oil, garlic, and nutritional yeast (if using) in a food processor. Blend until smooth, adding more olive oil if necessary to achieve a creamy consistency.
3. Heat a pan over medium heat and sauté the zucchini noodles for 2-3 minutes until just tender.
4. Toss the noodles with the pesto and top with sun-dried tomatoes.
5. Serve immediately.

Zucchini noodles with pesto and sun-dried tomatoes offer a delightful and healthy alternative to traditional pasta. The fresh pesto provides a rich, herbaceous flavor, while the zucchini noodles maintain a light and refreshing texture. The addition of sun-dried tomatoes adds a burst of tanginess that complements the entire dish. This is a fantastic low-carb, dairy-free Mediterranean meal perfect for a satisfying lunch.

Keto Greek Salad with Avocado

This Greek salad with a twist features ripe avocado alongside traditional Mediterranean ingredients like cucumbers, tomatoes, Kalamata olives, and red onion. The olive oil-based dressing ties everything together, offering a refreshing, low-carb, and dairy-free lunch option.

Ingredients:

• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1 avocado, diced
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cucumber, cherry tomatoes, red onion, Kalamata olives, and avocado.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately.

keto Greek salad with avocado is a fresh and hearty dish that’s packed with flavor and healthy fats. The avocado adds a creamy texture that contrasts nicely with the crisp vegetables and olives, while the tangy dressing brings everything together. It’s an ideal low-carb, dairy-free lunch that’s light but full of Mediterranean goodness.

Keto Falafel with Tahini Sauce

This low-carb, dairy-free version of falafel uses almond flour and cauliflower to replace traditional chickpeas, making it suitable for a keto diet. The falafel is crispy on the outside and soft on the inside, and it’s served with a tangy tahini sauce for extra flavor.

Ingredients:

• 1 head cauliflower, riced
• 1/4 cup almond flour
• 2 tbsp fresh parsley, chopped
• 1 garlic clove, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• Salt and pepper to taste
• Olive oil for frying

For the tahini sauce:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• Water to thin the sauce (as needed)
• Salt to taste

Instructions:

1. Preheat the oven to 375°F (190°C). Rice the cauliflower using a food processor or grater. Place it in a clean towel and squeeze out excess moisture.
2. In a bowl, mix the riced cauliflower, almond flour, parsley, garlic, cumin, coriander, salt, and pepper. Form the mixture into small balls or patties.
3. Heat olive oil in a skillet over medium heat. Fry the falafel for 2-3 minutes per side until golden and crispy.
4. To make the tahini sauce, whisk together tahini, lemon juice, olive oil, and water until smooth. Add water as needed to achieve your desired consistency.
5. Serve the falafel with tahini sauce.

These keto falafels are a flavorful and crispy alternative to traditional falafel, offering the same satisfying texture without the carbs. The cauliflower provides a mild base, while the almond flour ensures a light, crunchy exterior. Paired with the creamy tahini sauce, this dish is a delicious low-carb, dairy-free lunch that’s full of Mediterranean-inspired flavors.

Greek Chicken Souvlaki Skewers

Greek chicken souvlaki skewers are a popular Mediterranean dish made by marinating chicken in a zesty lemon and herb mixture, then grilling it to perfection. These skewers are high in protein, low in carbs, and completely dairy-free, making them a fantastic keto-friendly lunch option.

Ingredients:

• 2 chicken breasts, cut into cubes
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1 garlic clove, minced
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a bowl, combine olive oil, lemon juice, oregano, garlic, salt, and pepper. Add the chicken cubes and toss to coat. Marinate for at least 30 minutes.
2. Preheat the grill or grill pan to medium-high heat. Thread the marinated chicken onto skewers.
3. Grill the chicken for 5-7 minutes per side, or until fully cooked and golden brown.
4. Garnish with fresh parsley and serve with a side of vegetables or salad.

Greek chicken souvlaki skewers are a delicious and easy-to-make keto lunch that’s bursting with Mediterranean flavors. The marinated chicken is juicy and flavorful, with the oregano and lemon giving it a bright, herby kick. These skewers are great for meal prep or for serving as a quick, satisfying lunch with a side of greens or roasted vegetables.

Mediterranean Tuna Salad Lettuce Wraps

This Mediterranean-inspired tuna salad uses avocado instead of mayonnaise for a creamy, healthy twist. The tuna is paired with olives, cucumber, red onion, and a tangy lemon dressing, all wrapped in crisp lettuce leaves for a low-carb, dairy-free lunch that’s both satisfying and refreshing.

Ingredients:

• 2 cans of tuna in olive oil, drained
• 1 avocado, diced
• 1/4 cucumber, diced
• 1/4 red onion, finely chopped
• 1/4 cup Kalamata olives, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp lemon juice
• Salt and pepper to taste
• Large lettuce leaves (such as romaine or butter lettuce)

Instructions:

1. In a bowl, combine the tuna, avocado, cucumber, red onion, olives, and parsley.
2. Drizzle with lemon juice, and season with salt and pepper.
3. Gently toss the ingredients to combine, ensuring the avocado creates a creamy dressing.
4. Spoon the mixture into large lettuce leaves and serve immediately.

These Mediterranean tuna salad lettuce wraps are a light, refreshing, and healthy lunch option that’s both low in carbs and dairy-free. The tuna provides a rich source of protein, while the creamy avocado and tangy lemon dressing create a satisfying flavor profile. The lettuce wraps are a great way to enjoy the dish without the carbs of traditional bread, making it a perfect keto-friendly meal.

Roasted Lemon Garlic Shrimp with Asparagus

This roasted lemon garlic shrimp with asparagus is a quick and flavorful Mediterranean dish that’s perfect for a low-carb, dairy-free lunch. The shrimp are marinated in lemon, garlic, and olive oil, then roasted alongside tender asparagus for a nutritious and delicious meal.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, combine olive oil, lemon juice, garlic, oregano, salt, and pepper. Add the shrimp and toss to coat.
3. Arrange the shrimp and asparagus on a baking sheet in a single layer.
4. Roast for 10-12 minutes, or until the shrimp are pink and cooked through, and the asparagus is tender.
5. Garnish with fresh parsley and serve immediately.

Roasted lemon garlic shrimp with asparagus is a flavorful and easy-to-make dish that’s perfect for a keto-friendly lunch. The shrimp are juicy and fragrant, with the garlic and lemon adding a tangy depth of flavor. The roasted asparagus is tender and perfectly complements the shrimp. This dish is light, healthy, and packed with Mediterranean-inspired goodness.

Note: More recipes are coming soon