Greek Food And Keto: What You Need To Know

Greek food is known for its fresh, healthy ingredients, and is a good choice for those following a low-carb diet. Greek cuisine offers a variety of keto-friendly options, such as grilled meat and fish dishes, salads, and appetisers like tzatziki and tirokafteri. However, it's important to be mindful of the high-carb staples such as pita bread, rice, and filo pastry, which are commonly used in Greek cooking.

Keto-friendly Greek starters

Greek food is generally keto-friendly, and there are plenty of options for keto-friendly Greek starters. Greek cuisine is known for its use of healthy fats, and many Greek appetizers and starters are naturally low in carbs and suitable for a keto diet. Here are some ideas for keto-friendly Greek starters:

• Olives: Kalamata olives are a popular variety, but any type of olive will do. Olives are high in healthy fats and low in carbs, making them an excellent choice for a keto diet.
• Salads: Greek salads typically include lettuce, Kalamata olives, red onion, tomato, cucumber, feta cheese, and a tangy olive oil vinaigrette. You can ask for fewer tomatoes and more cucumbers or peppers to reduce the carb count.
• Feta Cheese: Baked feta, or feta sto fourno, is a delicious Greek starter. It's typically baked with bell peppers, sliced tomato, and topped with extra-virgin olive oil and Greek oregano. Just be sure to avoid any crostini or pita bread that may be served with it.
• Tzatziki: This tangy cucumber sauce is made with Greek yogurt, cucumbers, garlic, and fresh dill. It's served as a dip or as a sauce with many Greek dishes. Tzatziki is keto-friendly, with only about 2 grams of carbs per 2-tablespoon serving.
• Eggplant Dip (Melitzanosalata): This dip is made with roasted eggplant, garlic, parsley, red onions, lemon juice, and extra virgin olive oil. It's a tasty and keto-friendly option, with about 3 grams of carbs per serving.
• Cheese Dip (Tirokafteri): This Greek spread is made with feta cheese and roasted red peppers, typically served with fresh vegetables like cucumbers or tomatoes. It has about 2 grams of carbs per 3-tablespoon serving, making it a good keto option.
• Grilled Octopus (Oktapodi sta karvuna): Octopus is a popular choice for a keto-friendly Greek starter. It's typically grilled and served with a lemon wedge.
• Meatballs (Keftedakia): Fried meatballs are a common starter in Greek cuisine and can be keto-friendly, depending on the ingredients and portion size. Be sure to avoid any bread crumbs or starches that may be used as binders.
• Portobello Mushrooms (Manitari): Portobello champignons filled with feta cheese and pesto are a delicious and keto-friendly option.

When dining at a Greek restaurant, be mindful of the sides that may be served with your starters. Pita bread, rice, and potatoes are common in Greek cuisine but are not suitable for a keto diet. Instead, opt for extra virgin olive oil, vegetables, or a Greek salad as sides. Additionally, some Greek dishes may contain hidden sugars or starches, so don't hesitate to ask your server about the ingredients if you're unsure.

Greek meat dishes

Greek cuisine offers a delightful array of meat-based dishes, showcasing a variety of meats such as lamb, pork, beef, chicken, and occasionally goat. These meats are prepared in diverse ways, from grilling and roasting to stewing and braising, resulting in flavourful and hearty dishes. Here are some mouth-watering Greek meat dishes:

Gyros:

Gyros are a popular Greek dish, typically made with lamb, beef, or chicken. For a keto-friendly option, skip the pita bread and enjoy the fillings with tzatziki sauce and a Greek salad.

Souvlaki:

Souvlaki consists of marinated lamb, beef, chicken, or shrimp skewers, grilled to perfection. It is usually served with rice and pita bread, but for a keto-friendly meal, savour it with tzatziki and a Greek salad instead.

Kleftiko:

Kleftiko is a mouth-watering slow-roasted lamb dish, infused with garlic, lemon, and olive oil. This tender meat dish is a keto-friendly option and a carnivore's delight.

Stifado (Greek Beef Stew):

Stifado is a comforting Greek classic, featuring slow-cooked beef and pearl onions in a rich tomato-based sauce. It's a keto-friendly option and perfect for a hearty meal.

Soutzoukakia (Meatballs):

Soutzoukakia, or Greek meatballs, are made from ground meat and served in a tangy, luscious tomato sauce. They are commonly served with rice, pasta, or bread, but you can customise it to your preference.

Giouvarlakia (Meatball Soup):

This comforting Greek soup combines avgolemono (a creamy blend of egg and lemon) with savoury meatballs. It's a satisfying and tangy treat for soup lovers.

Roasted Goat (or Lamb) with Potatoes:

A celebratory dish, this simple yet delectable recipe involves roasting goat or lamb with potatoes. The addition of lemon juice to the marinade adds a refreshing tang to the dish.

Pastitsio:

Pastitsio is a Greek lasagna, featuring layers of pasta, seasoned ground meat, and a creamy béchamel sauce. It's a time-consuming dish to prepare but worth the effort for a rich and flavourful experience.

Baked Beef Patties with Potatoes:

These beef patties are cooked in extra virgin olive oil, resulting in juicy and succulent meat. The olive oil infuses moisture and richness into the patties, making them a delectable choice.

Paidakia (Grilled Lamb Chops):

Grilled lamb chops, or "Paidakia" in Greek, are a carnivore's paradise. Grilled to perfection, they are best enjoyed with extra butter and a side of your choice.

Greek drinks

When it comes to drinks, Greek cuisine offers a range of options that can complement a keto diet. Here are some Greek drinks that you can consider:

Greek Coffee

Greek coffee, prepared either black or with cream, is a suitable option for those following a keto diet. It is a traditional beverage that can be enjoyed hot or cold.

Sparkling Mineral Water with Lemon

For a refreshing choice, especially in the Greek heat, sparkling mineral water with a slice of lemon is recommended. This drink helps replenish electrolytes and keeps you hydrated.

Greek Wine

Although Greek wine is not specifically mentioned in the context of keto, wine is generally considered compatible with a keto diet when consumed in moderation. Greece is known for its diverse selection of wines, including red, white, and rosé varieties.

Ouzo

Ouzo, the anise-flavored national drink of Greece, is not keto-friendly due to its carb content. However, if you prioritize your ketosis, you may want to opt for other beverage choices.

Remember, when in doubt, it's always a good idea to consult the drink's nutritional information or ask the server for clarification on the ingredients used.

Greek fish dishes

Fish is a great source of healthy and lean protein, packed with omega-3 fatty acids, vitamins, and minerals. In Greece, fish is often differentiated by its perceived quality, size, and fleshiness. The sweetness of the flesh is what determines which category the fish is considered to be in.

• Psari Plaki: This is a classic Greek fish dish, which is baked in the oven with tomatoes, onions, and other delicious Greek flavours. It is typically made with white fish fillets such as halibut or cod, and is served with rustic bread or over rice.
• Fish Stews and Soups: There are many variations of Greek fish stews and soups, such as the Ikarian Fisherman's Soup with Trahana, which combines fish with rice or trahana. Another option is Psarosoupa, a classic Fish Soup with Avgolemono.
• Whole Baked Grouper with Leeks: This simple yet dramatic dish is inspired by a traditional recipe from Crete, where vegetables are often cooked with seafood in the oven or as stews.
• Athinaiki Mayioneza (Poached Fish with Homemade Mayo): This dish is one of the classics of "bourgeois" Greek cooking and was often made for special occasions.
• Bourtheto: This is a classic recipe from the Venetian past of Corfu and the Ionian islands.
• Gilthead Bream (Tsipoura): This is one of the most popular and important Greek farmed fish.
• Fish Wrapped in Grape Leaves: This dish truly encapsulates the spirit of the Aegean!

Greek keto sides

Greek food is notoriously carb-heavy, but there are still plenty of keto-friendly side dishes to choose from. Here are some ideas for Greek keto sides:

• Salads: Greek salad (Horiataki or choriatiki) is a perfect choice for keto dieters. It typically includes lettuce, Kalamata olives, red onion, tomato, cucumber, feta cheese, and an olive oil vinaigrette. You can also ask for a Greek lettuce salad (Maroulosalata) or try a Greek salmon salad.
• Vegetables: Opt for boiled greens (Horta) or grilled, roasted, or marinated low-starch vegetables like eggplant, zucchini, peppers, tomatoes, and fennel. Avoid potatoes. You can also try keto Greek cauliflower rice, which is made with cauliflower, dill, feta cheese, and red onion.
• Dips: Tzatziki sauce is a tangy cucumber sauce made with yogurt, cucumbers, garlic, and dill. It's keto-friendly and can be served as a dip or a sauce. Tirokafteri is another Greek dip/spread made from feta cheese and roasted red peppers, typically enjoyed with cucumbers, tomatoes, or other fresh veggies.
• Cheese: Feta sto fourno is a dish of oven-baked feta cheese with bell peppers and sliced tomato, topped with extra-virgin olive oil and Greek oregano. Just be sure to skip the crostini or pita bread it's usually served with. Saganaki is pan-seared Greek cheese that's usually dredged in flour before frying, so it may not be suitable for those who are gluten-free.
• Meat: Grilled lamb chops (Paidakia) are recommended for keto dieters. You can also try grilled goat cheese, just ask for it to be prepared without flour.

Frequently asked questions