Mediterranean Keto Plate
Description:
A Mediterranean Keto Plate combines the fresh, vibrant flavors of the Mediterranean with the low-carb, high-fat principles of the ketogenic diet. It typically features grilled protein (like chicken, lamb, or salmon), healthy fats (like olives and avocado), low-carb veggies, and a flavorful dressing or dip like tzatziki or tahini. It’s perfect for meal prep or a balanced low-carb lunch or dinner.
Ingredients (Serves 2):
For the Plate:
2 grilled chicken thighs (boneless, skin-on) or lamb skewers
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ red onion, thinly sliced
1 avocado, sliced
¼ cup kalamata olives
½ cup crumbled feta cheese
2 tbsp extra virgin olive oil
Salt and pepper to taste
Optional: fresh parsley or mint for garnish
For the Tzatziki Sauce:
½ cup full-fat Greek yogurt
1 clove garlic, minced
1 tbsp fresh dill, chopped
1 tbsp lemon juice
¼ cup cucumber, grated and squeezed dry
Salt to taste
Instructions:
1. Prepare the Tzatziki:
In a bowl, mix yogurt, grated cucumber, garlic, lemon juice, and dill.
Season with salt and let sit in the fridge while preparing the rest.
2. Cook the Protein:
Season chicken thighs or lamb skewers with salt, pepper, and olive oil.
Grill or pan-fry over medium heat for 5–6 minutes per side or until fully cooked.
Let rest for 5 minutes before slicing.
3. Assemble the Plate:
Divide cherry tomatoes, cucumbers, onions, avocado, olives, and feta cheese between two plates.
Add sliced grilled protein on top.
Drizzle with olive oil and garnish with fresh herbs.
Serve with a dollop of tzatziki on the side.
Nutrition Info (Per Serving):
Nutrient Amount
Calories 620 kcal
Protein 38g
Fat 46g
Saturated Fat 14g
Carbohydrates 10g
Fiber 5g
Net Carbs 5g
Sugar 4g
Sodium 850mg
Note: Nutrition may vary depending on exact ingredients used.
Total Time:
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Q&A Section:
Q: Can I make this vegetarian or vegan?
A: Yes! Swap grilled meat with grilled halloumi or marinated tofu (for vegetarian), and use coconut yogurt or cashew cream instead of dairy (for vegan).
Q: Is this good for meal prep?
A: Absolutely! Keep the protein, veggies, and tzatziki stored separately and assemble before eating for best freshness.
Q: Can I use store-bought tzatziki?
A: Yes, but check the label to ensure it’s low in carbs and doesn’t contain added sugars.
Q: What are some other keto-friendly toppings?
A: Try roasted red peppers, artichoke hearts, pickled onions, or a sprinkle of hemp seeds.
Q: Is feta cheese keto?
A: Yes, feta is low in carbs and high in fat, making it ideal for keto diets.
Would you like a pri
ntable or visual version of this recipe, or maybe a variation with salmon or a vegan twist?