Lebanese Keto Delights: Exploring Low-Carb Mediterranean Flavors

Lebanese cuisine is known for its bold flavours and fresh ingredients, and fortunately for those on a keto diet, there are plenty of keto-friendly options to choose from. From grilled meats like chicken shawarma and lamb chops to low-carb stews and salads, Lebanese food can be a delicious and satisfying part of a keto diet.

One of the most popular Lebanese dishes, chicken shawarma, can easily be made keto by skipping the pita bread and serving it with low-carb sides like cauliflower couscous, tahini sauce, and vegetables. Kebabs and koftas, made with pure meat and herbs, are another excellent choice. For those craving bread, keto-friendly alternatives like low-carb tortillas or pita made with almond flour can be a great option.

In addition to meat dishes, there are several vegetarian options that fit within the keto diet. For example, za'atar kale chips—baked kale crisped with olive oil and seasoned with wild thyme, sumac, and sesame seeds—are a tasty and keto-approved snack. Fried cauliflower, roasted Brussels sprouts, and green beans with onions and pomegranate are also delicious low-carb choices.

When it comes to keto-friendly Lebanese food, the key is to focus on grilled or roasted meats, healthy fats like olive oil, and high-fiber, nutrient-dense vegetables. By incorporating these elements, you can enjoy the delicious flavours of Lebanon while staying true to your keto diet.

Keto Manakish

Manakish, also known as Manaqish, Manouche, or Manakeesh, is a savoury Middle Eastern bread product. It is usually served as a breakfast food. The dough is typically made with flour, water, and yeast, and then topped with various ingredients such as za'atar, cheese, or ground meat.

Keto-Friendly Manakish

To make a keto-friendly version of Manakish, low-carb alternatives to traditional dough are required. Here are some options:

• Fathead dough: This dough is made with almond flour or coconut flour, mozzarella cheese, cream cheese, and egg. It is a popular choice for those on a keto diet as it is low in carbs and can be used to create a variety of dishes.
• Yeasted dough: This dough includes yeast to give it a more bread-like flavour and texture. However, this dough is more fragile than traditional dough and requires gentle handling.

Toppings

The most popular topping for Manakish is za'atar, a mixture of dried herbs, sesame seeds, sumac, and olive oil. Other popular toppings include cheese, such as crumbled akawi, feta, or mozzarella, and ground lamb.

Recipe Overview:

First, prepare the dough by mixing the dry ingredients, then adding in the wet ingredients. For a yeast dough, allow time for the dough to rise. Next, divide the dough into portions and flatten them into rounds. Add your desired toppings, such as za'atar and cheese, and bake in the oven until lightly golden.

Reheating Tips:

While Manakish is best served fresh out of the oven, it can also be reheated. Avoid using a microwave, as it can affect the texture. Instead, use an air fryer to restore the crispness of the bread.

Nutritional Information:

The nutritional content of Keto Manakish will vary depending on the ingredients used. However, on average, one serving (half a manakish) contains approximately 416 calories, 11g carbohydrates, 25g protein, and 32g fat.

Lebanese Green Bean Stew

Ingredients:

• Olive oil
• Onion, finely diced
• Garlic, sliced or minced
• Meat (chicken or beef)
• Spices (bay leaves, cinnamon, seven spices or allspice, salt, black pepper, crushed red pepper flakes)
• Green beans (fresh or frozen)
• Canned tomatoes (crushed, diced, or whole)
• Tomato paste

Instructions:

• Sauté the onion and garlic in olive oil.
• Add the meat and brown it.
• Pour in water and spices, and simmer until the meat is cooked through and tender.
• Add the green beans and simmer until they are cooked.
• Stir in the canned tomatoes and tomato paste, and simmer until the sauce thickens.
• Serve over rice or on its own.

This Lebanese Green Bean Stew is a delicious and hearty dish that is perfect for a cosy night in. It is a simple one-pot meal that can be made ahead of time and is even better the next day as the flavours develop.

Low-carb tabbouleh

Tabbouleh is a traditional Lebanese salad, typically made with bulgur wheat. However, wheat is not keto-friendly, so to make this dish low-carb, you can substitute the wheat with cauliflower rice or hemp seed hearts.

Ingredients

• 1/2 cup cauliflower rice (raw) or 100g hemp seed hearts
• 1 tomato, seeded and diced
• 3 cloves of garlic, finely chopped
• 4 scallions, thinly sliced
• 1 1/2 cups of parsley, finely chopped
• 1/3 cup of mint, finely chopped
• 2 tablespoons of lemon juice
• 1/4 cup of olive oil
• 1/2 teaspoon of salt
• 1/4 teaspoon of pepper, ground

Method

Place all the ingredients into a mixing bowl and mix well. Set aside for 5-10 minutes to allow the flavours to infuse. This recipe makes four servings.

Tips

When chopping herbs, ensure your knife is sharp—a blunt knife will bruise the herbs, and they will deteriorate much quicker.

This dish is best made fresh, but leftovers can be stored in the fridge for up to two days. It is not suitable for freezing.

Chicken Shawarma

Ingredients

• Boneless chicken breast or thighs
• Olive oil
• Lemon juice
• Garlic powder
• Onion powder
• Salt
• Black pepper
• Cayenne pepper
• Smoked paprika
• Ground coriander
• Ground cumin
• Ground cardamom
• Ground turmeric

Marinade

Add all the spices to a bowl with olive oil, lemon juice, and garlic. Mix well. Add the chicken to the marinade and turn to ensure it is completely coated. For the most flavourful results, marinate overnight, but 2 hours will do.

Cooking

Serving

Slice the chicken and serve with the tahini sauce and side dishes of your choice.

Tahini Sauce

Combine 2 tablespoons of tahini paste, 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 clove of minced garlic, and 1/2 teaspoon of salt. Stir well until smooth.

Shish Tawook

When preparing Shish Tawook, it is important to avoid adding any starchy vegetables, grains, or sugars that are not keto-friendly. The dish is typically served with a side of vegetables, such as grilled peppers or a salad, to increase the fibre and nutrient content of the meal. It can also be paired with cauliflower rice or zucchini noodles for a more substantial dish that still aligns with keto guidelines.

For those who enjoy spicy food, Shish Tawook can be customised by adding more spices to the marinade. Some popular spices used in Lebanese cuisine include cumin, paprika, and sumac. Adjusting the spices allows for personal preference and creates variety in the dish.

When dining out or ordering Shish Tawook, it is important to be mindful of potential hidden carbs. Some restaurants may serve the dish with rice, pita bread, or other non-keto sides. It is always a good idea to check the ingredients and ask for any necessary modifications to ensure the meal aligns with your dietary goals.

Frequently asked questions