24 Low-Carb High-Protein Mediterranean Diet Casseroles

The Mediterranean diet and low-carb eating overlap more than most people realize. The Mediterranean diet’s protein sources — fish, chicken, lamb, legumes, and eggs — are all naturally low-carbohydrate. Its fat sources — olive oil, olives, nuts, and full-fat dairy — are carbohydrate-free. Its flavoring system — fresh herbs, lemon, garlic, capers, preserved lemon, and spiced tomato sauces — adds no carbs. Where the two approaches diverge is in the grain component: traditional Mediterranean cooking uses significant amounts of rice, couscous, and bread. This list simply removes or replaces those components with cauliflower rice, additional vegetables, or legumes where legumes fit the low-carb parameters.

The result is a casserole category that feels genuinely Mediterranean rather than like a diet approximation. Shakshuka with lamb. Greek chicken baked with lemon, olives, and feta. Moussaka with Parmesan custard instead of flour-thickened béchamel. Moroccan spiced chicken over cauliflower rice. Cioppino-style seafood baked in a saffron tomato broth. These are dishes from the cuisine, not workarounds.

Every recipe delivers at least 35 grams of protein per serving. Net carbs stay under 12 grams. All are naturally GF. All use olive oil, fresh herbs, garlic, lemon, and the Mediterranean pantry as their flavor foundation.

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The Mediterranean Low-Carb Casserole Pantry

These ingredients appear across this list repeatedly. Keep them stocked and every recipe becomes easy to execute without a specialty shopping trip.

Proteins: Chicken thighs (bone-in and boneless), ground lamb and beef, salmon fillets, large shrimp, whole eggs, Italian sausage (GF verified), canned sardines and tuna.

Aromatics and acids: Garlic, shallots, fresh lemon, lemon zest, preserved lemons, capers, good red wine vinegar, and sherry vinegar.

Canned and jarred: Crushed San Marzano tomatoes, diced tomatoes, roasted red peppers, Kalamata olives, artichoke hearts, GF anchovies.

Fresh herbs: Flat-leaf parsley, fresh dill, fresh mint, fresh oregano (or dried), fresh thyme, and fresh rosemary.

Dairy: Full-fat Greek yogurt, whole-milk ricotta, Parmesan, feta, halloumi, and Gruyere.

Spices: Smoked paprika, cumin, coriander, cinnamon, turmeric, sumac, za’atar, garam masala, Aleppo pepper, and dried oregano.

Low-carb bases: Cauliflower rice, sliced zucchini, roasted eggplant, spaghetti squash, and steamed broccoli as replacements for rice, pasta, and couscous.

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Greek and Cypriot Casseroles

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1. Greek Lemon Chicken Casserole (Low-Carb Lemonato)

Bone-in chicken thighs braised in white wine, lemon, garlic, and oregano over cauliflower rice that absorbs the braising liquid — a low-carb version of the Greek Sunday dinner.

Servings: 4 | Protein: ~46g | Net Carbs: ~8g | Active Time: 12 minutes | Total Time: 55 minutes

Ingredients

• 8 bone-in skin-on chicken thighs
• 4 cups cauliflower rice
• 1 large onion, diced
• 5 garlic cloves, minced
• 1/2 cup dry white wine
• 1.5 cups GF chicken broth
• 5 tbsp fresh lemon juice
• 1 tsp lemon zest
• 2 tsp dried oregano
• 1 tsp smoked paprika
• 1/4 cup extra virgin olive oil, divided
• 1/2 cup feta cheese, crumbled (add last 5 minutes)
• 1/2 cup Kalamata olives, halved
• Fresh flat-leaf parsley and lemon slices
• Salt and cracked black pepper

Instructions

1. Preheat oven to 400°F.
2. Season chicken with paprika, oregano, salt, and pepper. Heat 2 tablespoons olive oil in a large oven-safe Dutch oven or deep baking dish over medium-high. Brown chicken skin-side down 4 minutes per side until golden. Remove.
3. Cook onion in the same pot 4 minutes. Add garlic. Cook 1 minute.
4. Add wine and reduce by half. Add broth, lemon juice, and zest. Season the liquid.
5. Cook cauliflower rice briefly in remaining olive oil in a separate skillet 3 to 4 minutes. Season.
6. Spread cauliflower rice in the braising liquid. Return chicken skin-side up. Scatter olives.
7. Cover tightly with lid or foil. Bake 35 minutes. Uncover, add feta. Bake 5 to 8 more minutes until chicken skin is golden.
8. Top with fresh parsley and lemon slices.

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2. Greek Moussaka with Parmesan Custard (GF, Low-Carb)

The traditional Greek layered casserole — ground lamb in spiced tomato sauce between roasted eggplant layers — topped with a Parmesan and Greek yogurt custard instead of the traditional flour-thickened béchamel.

Servings: 6 | Protein: ~46g | Net Carbs: ~10g | Active Time: 25 minutes | Total Time: 70 minutes

Ingredients

Ground Lamb Filling:

• 1.5 lbs ground lamb
• 1 large onion, diced
• 4 garlic cloves, minced
• 1 can (14.5 oz) crushed tomatoes
• 2 tbsp tomato paste
• 1/2 cup dry red wine or GF beef broth
• 1.5 tsp cumin
• 1 tsp coriander
• 1/2 tsp cinnamon
• 1/4 tsp allspice
• 3 tbsp extra virgin olive oil
• Salt and pepper

Eggplant Layers:

• 3 large eggplants, sliced into 1/2-inch rounds
• 4 tbsp extra virgin olive oil
• Salt

GF Parmesan Custard:

• 4 large eggs
• 1 cup plain full-fat Greek yogurt
• 1 cup Parmesan, grated
• 1/4 cup full-fat cream cheese, softened
• 1/4 tsp nutmeg
• Salt and white pepper

Instructions

1. Preheat oven to 425°F. Brush eggplant slices with olive oil. Season with salt. Roast on two sheet pans 20 minutes, flipping once. Reduce oven to 375°F.
2. Cook onion in olive oil 5 minutes. Add lamb, break apart, cook 7 minutes. Add garlic and all spices. Add wine and reduce by half. Add tomatoes and tomato paste. Simmer 12 minutes. Season.
3. Whisk custard: beat eggs with Greek yogurt, cream cheese, Parmesan, and nutmeg until smooth. Season.
4. Layer in a large deep baking dish: roasted eggplant, all the lamb filling, second layer of eggplant. Pour Parmesan custard evenly over the top.
5. Bake 40 to 45 minutes until custard is set and top is deeply golden. Rest 15 minutes — essential for clean slicing.

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3. Spanakopita-Style Chicken Casserole

All the flavors of spanakopita — spinach, feta, dill, and lemon — baked with chicken and eggs as the binder instead of phyllo dough. A crustless casserole that delivers the essence of the dish without the pastry carbs.

Servings: 4 | Protein: ~48g | Net Carbs: ~6g | Active Time: 15 minutes | Total Time: 45 minutes

Ingredients

• 2 lbs chicken breast, cooked and diced
• 6 cups fresh baby spinach (or 300g frozen, thawed and squeezed very dry)
• 1 cup feta cheese, crumbled
• 4 large eggs
• 3/4 cup plain full-fat Greek yogurt
• 1/4 cup red onion, very finely diced
• 3 garlic cloves, minced
• 3 tbsp fresh dill, chopped
• 1 tsp dried oregano
• 1 tsp lemon zest
• 2 tbsp fresh lemon juice
• 3 tbsp extra virgin olive oil
• Salt and cracked black pepper
• Avocado oil spray

Instructions

1. Preheat oven to 375°F. Spray a 9×13 baking dish.
2. Wilt spinach (if using fresh): cook in a hot skillet 1 to 2 minutes. Squeeze very dry. Chop roughly.
3. Whisk eggs with Greek yogurt, dill, oregano, lemon zest, lemon juice, garlic, salt, and pepper.
4. Combine diced chicken, spinach, feta, red onion, and olive oil in the baking dish. Pour egg mixture over. Stir gently to combine.
5. Bake 30 to 35 minutes until center is fully set and top is lightly golden. Rest 5 minutes.

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4. Halloumi and Vegetable Bake

Halloumi is a Cypriot semi-hard cheese that holds its shape and develops a golden crust in the oven — paired with tomatoes, peppers, zucchini, olives, and eggs for a complete Mediterranean casserole.

Servings: 4 | Protein: ~36g | Net Carbs: ~10g | Active Time: 10 minutes | Total Time: 40 minutes

Ingredients

• 14 oz halloumi, sliced into 1/2-inch rounds
• 6 large eggs
• 2 cups cherry tomatoes, halved
• 2 medium zucchini, diced
• 1 red bell pepper, diced
• 1/2 cup Kalamata olives, halved
• 5 garlic cloves, minced
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes
• 4 tbsp extra virgin olive oil, divided
• Fresh flat-leaf parsley and mint
• Salt and pepper

Instructions

1. Preheat oven to 400°F. Toss tomatoes, zucchini, and bell pepper with 2 tablespoons olive oil, garlic, oregano, red pepper flakes, salt, and pepper in a large baking dish. Roast 15 minutes.
2. Arrange halloumi slices over and between the vegetables. Drizzle remaining olive oil. Add olives.
3. Make 6 wells. Crack one egg into each.
4. Return to oven for 10 to 12 minutes until eggs are set and halloumi is golden.
5. Top with fresh parsley and mint.

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5. Greek Seafood Casserole (Kakavia Style)

A Greek-style seafood bake inspired by kakavia — the Mediterranean fisherman’s stew — with shrimp, salmon, and white fish over roasted tomatoes and fennel in a saffron-scented broth.

Servings: 4 | Protein: ~46g | Net Carbs: ~8g | Active Time: 15 minutes | Total Time: 35 minutes

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 lb salmon, cut into chunks
• 1 lb white fish (cod or halibut), cut into chunks
• 1 fennel bulb, thinly sliced
• 2 cups cherry tomatoes
• 1 large onion, thinly sliced
• 5 garlic cloves, minced
• 1/2 cup dry white wine
• 1 cup GF seafood or chicken broth
• Large pinch saffron steeped in 2 tbsp warm water
• 1 tsp dried thyme
• 1/2 tsp red pepper flakes
• 1/4 cup extra virgin olive oil
• 1/4 cup fresh flat-leaf parsley, chopped
• Salt and cracked black pepper
• Lemon wedges

Instructions

1. Preheat oven to 400°F. Toss fennel, tomatoes, and onion with olive oil, garlic, thyme, red pepper flakes, salt, and pepper in a large baking dish. Roast 15 minutes.
2. Add wine, broth, and saffron water. Stir.
3. Nestle shrimp, salmon, and white fish into the vegetable mixture.
4. Bake 14 to 16 minutes until all seafood is cooked through.
5. Top with parsley. Serve with lemon wedges.

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North African Casseroles

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6. Moroccan Chicken Tagine Casserole

A tagine made oven-friendly — chicken thighs braised over cauliflower rice with preserved lemon, olives, cumin, coriander, cinnamon, and turmeric. The casserole format allows a larger quantity than a traditional tagine and requires almost no active effort.

Servings: 6 | Protein: ~44g | Net Carbs: ~9g | Active Time: 12 minutes | Total Time: 60 minutes

Ingredients

• 3 lbs bone-in chicken thighs
• 4 cups cauliflower rice
• 1 large onion, grated
• 5 garlic cloves, minced
• 2 tbsp fresh ginger, grated
• 1 can (14.5 oz) diced tomatoes
• 1 cup GF chicken broth
• 1 cup Castelvetrano olives
• 1 preserved lemon rind, finely chopped (or 2 tbsp lemon juice + zest)
• 2 tsp cumin
• 1.5 tsp turmeric
• 1 tsp coriander
• 1/2 tsp cinnamon
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne
• 3 tbsp extra virgin olive oil
• Fresh cilantro and flat-leaf parsley

Instructions

1. Preheat oven to 375°F. Heat olive oil in a large Dutch oven. Brown chicken all over, 4 minutes per side. Remove.
2. Cook onion 5 minutes. Add garlic, ginger, and all spices. Cook 2 minutes.
3. Add tomatoes, broth, olives, and preserved lemon. Season.
4. Cook cauliflower rice in a skillet 3 minutes. Spread in the bottom of the Dutch oven or transfer everything to a large baking dish.
5. Pour sauce over cauliflower rice. Return chicken skin-side up. Cover tightly.
6. Bake 40 to 45 minutes. Uncover for the last 8 minutes to brown the skin.
7. Top with cilantro and parsley.

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7. Shakshuka Casserole with Lamb and Feta

Spiced ground lamb in a tomato-pepper sauce with eggs poached directly in it, crumbled feta over the top — scaled up into a casserole that feeds six from a single baking dish. The most popular breakfast-for-dinner recipe in this list.

Servings: 4 | Protein: ~44g | Net Carbs: ~9g | Active Time: 18 minutes | Total Time: 40 minutes

Ingredients

• 1 lb ground lamb
• 8 large eggs
• 2 cans (28 oz total) crushed tomatoes
• 1 large onion, diced
• 1 red bell pepper, diced
• 5 garlic cloves, minced
• 1 jalapeño, seeded and minced
• 3/4 cup feta cheese, crumbled
• 1.5 tsp cumin
• 1 tsp smoked paprika
• 1 tsp coriander
• 1/4 tsp cayenne
• 3 tbsp extra virgin olive oil
• Fresh flat-leaf parsley and mint
• Salt and pepper
• GF pita or crusty bread for serving

Instructions

1. Preheat oven to 375°F. Brown lamb in olive oil over medium-high, 5 to 6 minutes. Push to sides.
2. Cook onion and bell pepper in the center 5 minutes. Add garlic, jalapeño, and all spices. Mix everything together. Cook 2 minutes.
3. Add crushed tomatoes. Simmer 8 minutes until thick and fragrant. Season boldly. Transfer to a large baking dish if not oven-safe.
4. Make 8 wells. Crack one egg into each. Scatter feta over the top.
5. Bake 12 to 15 minutes until whites are set and yolks are still slightly runny.
6. Top with parsley and mint. Serve immediately from the baking dish.

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8. Harissa Salmon and Vegetable Casserole

Salmon fillets coated in harissa over roasted eggplant, zucchini, and cherry tomatoes in a saffron-tomato broth — a North African-inflected seafood casserole with 44 grams of protein.

Servings: 4 | Protein: ~44g | Net Carbs: ~9g | Active Time: 12 minutes | Total Time: 38 minutes

Ingredients

• 4 salmon fillets (6 oz each)
• 2 tbsp harissa paste
• 1 large eggplant, diced
• 2 medium zucchini, diced
• 2 cups cherry tomatoes
• 5 garlic cloves, minced
• 1/2 cup GF chicken or seafood broth
• Large pinch saffron in 2 tbsp warm water
• 1 tsp cumin
• 1/2 tsp coriander
• 1/4 cup extra virgin olive oil, divided
• 1/4 cup fresh cilantro and flat-leaf parsley
• Lemon wedges
• Salt and pepper

Instructions

1. Preheat oven to 425°F. Toss eggplant, zucchini, and tomatoes with 3 tablespoons olive oil, garlic, cumin, coriander, salt, and pepper in a large baking dish. Roast 15 minutes.
2. Add broth and saffron water to the dish. Stir.
3. Mix harissa with remaining olive oil. Coat salmon fillets and nestle skin-side down into the vegetables.
4. Bake 14 to 16 minutes until salmon is opaque.
5. Top with cilantro and parsley. Serve with lemon.

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9. Merguez Sausage and Egg Casserole

Merguez is a spiced North African lamb sausage — cooked with cherry tomatoes, harissa, and peppers, then eggs baked directly into the sauce. Rich, spicy, and deeply satisfying.

Servings: 4 | Protein: ~44g | Net Carbs: ~8g | Active Time: 15 minutes | Total Time: 38 minutes

Ingredients

• 1.5 lbs merguez sausage links (GF verified — spiced lamb sausage), sliced into rounds
• 8 large eggs
• 2 cans (14.5 oz each) crushed tomatoes
• 1 large onion, diced
• 1 red bell pepper, diced
• 4 garlic cloves, minced
• 1 tbsp harissa paste
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 3 tbsp extra virgin olive oil
• 1/2 cup feta, crumbled
• Fresh cilantro
• Salt and pepper

Instructions

1. Preheat oven to 375°F. Brown sausage slices in olive oil 3 to 4 minutes per side. Remove.
2. Cook onion and pepper 5 minutes. Add garlic, harissa, cumin, and paprika. Cook 1 minute. Add crushed tomatoes. Simmer 8 minutes. Season.
3. Return sausage. Transfer to a large baking dish. Make 8 wells. Crack eggs in.
4. Bake 12 to 15 minutes until whites are set.
5. Scatter feta and cilantro.

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Turkish and Middle Eastern Casseroles

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10. Turkish Chicken Güveç Casserole

Güveç is the Turkish clay pot casserole — chicken thighs slow-baked with tomatoes, peppers, onions, and olive oil until everything melds into a deeply savory stew.

Servings: 4 | Protein: ~44g | Net Carbs: ~10g | Active Time: 10 minutes | Total Time: 65 minutes

Ingredients

• 2 lbs bone-in chicken thighs
• 2 cups cherry tomatoes
• 2 green peppers, sliced
• 1 red bell pepper, sliced
• 1 large onion, sliced
• 5 garlic cloves, minced
• 1/2 cup GF chicken broth
• 1/4 cup extra virgin olive oil
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp Aleppo pepper or red pepper flakes
• Salt and cracked black pepper
• Fresh flat-leaf parsley

Instructions

1. Preheat oven to 375°F.
2. Season chicken with paprika, cumin, Aleppo pepper, salt, and pepper.
3. Layer onion, peppers, tomatoes, and garlic in the bottom of a deep baking dish. Season the vegetables. Add broth and olive oil.
4. Place chicken thighs skin-side up on top. Drizzle with more olive oil.
5. Cover tightly with foil. Bake 45 minutes. Uncover. Bake 15 more minutes until skin is golden.
6. Top with parsley.

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11. Kofta and Cauliflower Bake

Ground lamb or beef kofta — formed into small balls with cumin, coriander, cinnamon, and fresh mint — baked over roasted cauliflower in a spiced tomato sauce with tahini drizzled over at the end.

Servings: 4 | Protein: ~46g | Net Carbs: ~10g | Active Time: 15 minutes | Total Time: 45 minutes

Ingredients

Kofta:

• 1.5 lbs ground lamb or beef (80/20)
• 1/2 onion, grated and squeezed dry
• 4 garlic cloves, minced
• 1/4 cup fresh flat-leaf parsley, finely minced
• 1.5 tsp cumin
• 1 tsp coriander
• 1/2 tsp cinnamon
• 1/4 tsp allspice
• 1/4 tsp cayenne
• Salt and pepper

Casserole:

• 1 large head cauliflower, cut into florets and roasted at 425°F 20 minutes
• 1 can (14.5 oz) crushed tomatoes
• 3 garlic cloves, minced
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 3 tbsp olive oil
• Salt and pepper

Tahini Drizzle: 3 tbsp tahini + 2 tbsp lemon juice + 3 tbsp warm water + salt

Instructions

1. Preheat oven to 400°F. Combine all kofta ingredients. Roll into 1.5-inch balls.
2. Mix crushed tomatoes with garlic, cumin, smoked paprika, olive oil, salt, and pepper.
3. Spread roasted cauliflower in a large baking dish. Pour tomato sauce over. Arrange kofta on top.
4. Bake 22 to 25 minutes until kofta are browned and cooked through.
5. Whisk tahini drizzle. Drizzle over before serving.

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12. Chicken Shawarma Cauliflower Bake

The shawarma spice blend — cumin, coriander, turmeric, paprika, cinnamon, and cardamom — applied to chicken thighs baked over cauliflower rice with tahini sauce, pickled onions, and fresh herbs.

Servings: 4 | Protein: ~46g | Net Carbs: ~8g | Active Time: 10 minutes | Total Time: 48 minutes

Ingredients

• 2 lbs boneless chicken thighs
• 4 cups cauliflower rice, cooked 4 minutes in olive oil

Shawarma Spice Mix:

• 2 tsp cumin
• 1 tsp coriander
• 1 tsp turmeric
• 1 tsp smoked paprika
• 1/2 tsp cinnamon
• 1/4 tsp cardamom
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 4 garlic cloves, minced
• Salt and pepper

For serving: Tahini sauce (3 tbsp tahini + 2 tbsp lemon + garlic + water + salt), quick pickled red onions, fresh flat-leaf parsley, cucumber

Instructions

1. Preheat oven to 425°F. Mix spice rub. Coat chicken thighs thoroughly.
2. Spread cauliflower rice in a large baking dish. Season.
3. Place spiced chicken on top of cauliflower rice.
4. Bake 35 to 40 minutes until chicken is caramelized and charred at the edges.
5. Serve with tahini sauce, pickled onions, parsley, and cucumber.

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13. Za’atar Lamb and Eggplant Casserole

Ground lamb seasoned with za’atar layered between roasted eggplant slices with a yogurt-garlic topping that sets during baking — a lighter, faster alternative to moussaka.

Servings: 4 | Protein: ~44g | Net Carbs: ~10g | Active Time: 20 minutes | Total Time: 55 minutes

Ingredients

• 1.5 lbs ground lamb
• 3 large eggplants, sliced 1/2-inch thick and roasted (425°F, 20 minutes)
• 1 can (14.5 oz) crushed tomatoes
• 1 large onion, diced
• 4 garlic cloves, minced
• 2 tbsp za’atar spice blend
• 1 tsp cumin
• 3 tbsp extra virgin olive oil
• Salt and pepper

Yogurt Topping:

• 1 cup plain full-fat Greek yogurt
• 2 large eggs
• 1/2 cup Parmesan, grated
• 2 garlic cloves, pressed
• Salt and white pepper

Instructions

1. Preheat oven to 375°F. Cook onion in olive oil 5 minutes. Add lamb and break apart 6 to 7 minutes. Add garlic, za’atar, and cumin. Cook 1 minute. Add crushed tomatoes. Simmer 8 minutes. Season.
2. Whisk yogurt topping: yogurt, eggs, Parmesan, garlic, salt, and white pepper.
3. Layer in a deep baking dish: roasted eggplant, all the lamb filling, remaining eggplant. Pour yogurt topping over evenly.
4. Bake 30 to 35 minutes until topping is set and golden. Rest 10 minutes.

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Italian and Spanish Casseroles

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14. Cioppino-Style Seafood Casserole

San Francisco’s Italian-American seafood stew baked as a casserole — shrimp, salmon, clams, and fennel in a rich tomato-wine broth, finished with fresh herbs and a drizzle of good olive oil.

Servings: 6 | Protein: ~44g | Net Carbs: ~10g | Active Time: 15 minutes | Total Time: 38 minutes

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 lb salmon fillet, cut into chunks
• 1 lb clams or mussels, scrubbed
• 1 fennel bulb, thinly sliced
• 1 large onion, diced
• 5 garlic cloves, minced
• 1 can (28 oz) crushed San Marzano tomatoes
• 1/2 cup dry white wine
• 1 cup GF seafood broth
• 1/2 tsp red pepper flakes
• 1 tsp dried thyme
• 1 bay leaf
• 4 tbsp extra virgin olive oil, divided
• 1/4 cup fresh basil and flat-leaf parsley, chopped
• Salt and cracked black pepper

Instructions

1. Preheat oven to 400°F. Toss fennel and onion with 2 tablespoons olive oil. Spread in a large deep baking dish. Roast 12 minutes.
2. Add garlic, crushed tomatoes, wine, broth, red pepper flakes, thyme, and bay leaf. Season. Stir.
3. Nestle clams or mussels into the sauce. Add salmon chunks. Add shrimp last.
4. Cover tightly with foil. Bake 15 to 18 minutes until shellfish have opened and shrimp are pink. Discard any shellfish that don’t open.
5. Remove bay leaf. Drizzle remaining olive oil. Top with basil and parsley.

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15. Italian Sausage and Peppers Cauliflower Casserole

Italian sausage, roasted bell peppers, onions, and cherry tomatoes baked over cauliflower rice with fresh basil — the classic sausage and peppers dish in casserole format.

Servings: 4 | Protein: ~40g | Net Carbs: ~10g | Active Time: 12 minutes | Total Time: 40 minutes

Ingredients

• 1.5 lbs Italian sausage links (GF — check labels), sliced into rounds
• 4 cups cauliflower rice, cooked
• 3 bell peppers (mixed colors), thinly sliced
• 1 large onion, sliced
• 2 cups cherry tomatoes
• 5 garlic cloves, minced
• 1 tsp Italian seasoning
• 1/2 tsp red pepper flakes
• 4 tbsp extra virgin olive oil, divided
• 1/2 cup Parmesan, grated
• Fresh basil
• Salt and pepper

Instructions

1. Preheat oven to 400°F. Spread cauliflower rice in the bottom of a large baking dish. Season.
2. Toss sausage, peppers, onion, tomatoes, garlic, Italian seasoning, red pepper flakes, and olive oil in a bowl. Season. Spread over cauliflower rice.
3. Roast 28 to 32 minutes until sausage is caramelized and vegetables are tender.
4. Top with Parmesan and fresh basil.

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16. Chicken Cacciatore Cauliflower Casserole

The classic Italian hunter’s braise — chicken pieces in a tomato, olive, and herb sauce — served over cauliflower rice that absorbs the braising liquid.

Servings: 6 | Protein: ~46g | Active Time: 15 minutes | Net Carbs: ~9g | Total Time: 60 minutes

Ingredients

• 3 lbs bone-in chicken pieces (thighs and drumsticks)
• 4 cups cauliflower rice, cooked
• 1 large onion, diced
• 1 red bell pepper, sliced
• 5 garlic cloves, minced
• 1/2 cup dry white wine
• 1 can (28 oz) crushed tomatoes
• 1/2 cup Kalamata olives
• 2 tbsp capers
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp red pepper flakes
• 1 bay leaf
• 3 tbsp extra virgin olive oil
• Fresh basil
• Salt and pepper

Instructions

1. Preheat oven to 375°F. Season and brown chicken in olive oil 4 minutes per side. Remove.
2. Cook onion and pepper 5 minutes. Add garlic, herbs, and red pepper flakes. Add wine and reduce by half. Add tomatoes, olives, capers, and bay leaf. Season.
3. Spread cauliflower rice in a large baking dish. Pour cacciatore sauce over. Nestle chicken pieces on top.
4. Cover and bake 38 to 42 minutes until chicken is cooked through. Uncover last 8 minutes. Remove bay leaf. Top with basil.

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17. Spanish Chicken and Roasted Pepper Casserole (Pollo al Pisto)

A Spanish one-dish chicken casserole — chicken thighs braised with roasted peppers, tomatoes, onions, and smoked paprika. Naturally GF, low-carb, and deeply aromatic.

Servings: 4 | Protein: ~44g | Net Carbs: ~9g | Active Time: 12 minutes | Total Time: 55 minutes

Ingredients

• 8 bone-in chicken thighs
• 2 cups roasted red peppers (from a jar), sliced
• 1 can (28 oz) crushed tomatoes
• 1 large onion, diced
• 5 garlic cloves, minced
• 1/2 cup dry white wine or GF chicken broth
• 2 tsp smoked paprika
• 1 tsp cumin
• 1 tsp dried thyme
• 1/2 tsp saffron steeped in 2 tbsp warm water (optional — adds depth)
• 4 tbsp extra virgin olive oil
• Fresh flat-leaf parsley
• Salt and cracked black pepper

Instructions

1. Preheat oven to 400°F. Season chicken with smoked paprika, cumin, salt, and pepper. Heat olive oil in an oven-safe dish or Dutch oven. Brown chicken skin-side down 4 minutes. Flip and brown 2 minutes. Remove.
2. Cook onion 5 minutes. Add garlic and thyme. Cook 1 minute. Add wine and reduce. Add crushed tomatoes, roasted peppers, and saffron water.
3. Return chicken skin-side up. Cover tightly.
4. Bake 35 minutes. Uncover. Bake 10 more minutes until skin is golden and sauce is reduced.
5. Top with parsley.

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Coastal and Seafood Casseroles

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18. Provençal Tuna and Vegetable Gratin

Canned tuna with tomatoes, olives, capers, and roasted vegetables in a Provençal herb sauce — topped with a crispy Parmesan-herb crust.

Servings: 4 | Protein: ~44g | Net Carbs: ~8g | Active Time: 12 minutes | Total Time: 38 minutes

Ingredients

• 4 cans (5 oz each) tuna in olive oil, drained
• 2 cups cherry tomatoes, halved
• 2 medium zucchini, diced
• 1/2 cup Kalamata olives, halved
• 2 tbsp capers, drained
• 4 garlic cloves, minced
• 1 tsp herbes de Provence
• 1/2 tsp red pepper flakes
• 4 tbsp extra virgin olive oil, divided
• Salt and pepper

Parmesan-Herb Crust:

• 1/2 cup almond flour
• 1/2 cup Parmesan, grated
• 2 tbsp olive oil
• 1 tbsp fresh thyme leaves
• 1 tsp lemon zest

Instructions

1. Preheat oven to 400°F. Toss tomatoes, zucchini, garlic, herbes de Provence, and red pepper flakes with 2 tablespoons olive oil. Season. Spread in a baking dish. Roast 12 minutes.
2. Flake tuna over vegetables. Add olives and capers.
3. Mix Parmesan crust. Scatter over the top.
4. Bake 15 to 18 minutes until crust is golden.

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19. Baked Sardine and Tomato Casserole

Canned sardines in olive oil baked with cherry tomatoes, garlic, capers, and lemon — a small-budget, high-protein Mediterranean casserole that converts sardine skeptics.

Servings: 4 | Protein: ~42g | Net Carbs: ~8g | Active Time: 8 minutes | Total Time: 28 minutes

Ingredients

• 4 cans (4.25 oz each) sardines in olive oil (GF)
• 3 cups cherry tomatoes, halved
• 1 cup Kalamata olives, halved
• 4 garlic cloves, minced
• 3 tbsp capers, drained
• 1/2 tsp red pepper flakes
• 1 tsp dried thyme
• 4 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp lemon zest
• Fresh flat-leaf parsley
• Salt and pepper

Instructions

1. Preheat oven to 400°F. Toss tomatoes, olives, garlic, capers, red pepper flakes, thyme, and olive oil in a large baking dish. Season.
2. Roast 15 minutes until tomatoes are blistered.
3. Nestle whole sardines (with oil) into the tomato mixture. Add lemon juice and zest.
4. Return to oven for 8 minutes until sardines are warmed through.
5. Top with generous parsley.

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20. Baked Greek Shrimp Saganaki Casserole

The classic Greek taverna dish scaled into a full casserole — shrimp in a spiced tomato sauce baked with crumbled feta until the feta softens and the tomato sauce caramelizes at the edges.

Servings: 4 | Protein: ~40g | Net Carbs: ~9g | Active Time: 12 minutes | Total Time: 32 minutes

Ingredients

• 2 lbs large shrimp, peeled and deveined
• 1 can (28 oz) crushed tomatoes
• 1 cup cherry tomatoes, halved
• 1 cup feta cheese, crumbled
• 5 garlic cloves, minced
• 1 small onion, finely diced
• 1/2 cup ouzo (optional) or dry white wine
• 1/2 tsp red pepper flakes
• 1 tsp dried oregano
• 4 tbsp extra virgin olive oil
• Fresh flat-leaf parsley
• Crusty GF bread or zucchini fritters for serving

Instructions

1. Preheat oven to 400°F. Heat olive oil in an oven-safe skillet. Cook onion 4 minutes. Add garlic, red pepper flakes, and oregano. Cook 1 minute.
2. Add ouzo and let reduce 30 seconds. Add crushed tomatoes and cherry tomatoes. Simmer 8 minutes. Season.
3. Add shrimp to the sauce — nestle in so they’re half submerged.
4. Crumble feta generously over the top.
5. Bake 12 to 14 minutes until shrimp are pink and feta is beginning to brown.
6. Top with parsley. Serve from the skillet.

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High-Protein Egg Casseroles

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21. Mediterranean Egg and Feta Casserole

A large-format baked egg casserole packed with roasted vegetables, feta, and herbs — the Mediterranean version of a crustless quiche that covers a week of breakfasts or serves as dinner.

Servings: 6 | Protein: ~30g | Net Carbs: ~6g | Active Time: 12 minutes | Total Time: 45 minutes

Ingredients

• 12 large eggs
• 1/2 cup whole milk or cream
• 2 cups cherry tomatoes, roasted 15 minutes at 425°F
• 2 cups broccoli florets, blanched 2 minutes
• 1 cup feta cheese, crumbled and divided
• 1/2 cup Kalamata olives, halved
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup red onion, very finely diced
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 2 tbsp fresh dill, chopped
• 2 tbsp extra virgin olive oil
• Salt and pepper

Instructions

1. Preheat oven to 375°F. Oil a 9×13 baking dish.
2. Distribute roasted tomatoes, broccoli, half the feta, olives, sun-dried tomatoes, and red onion in the dish.
3. Whisk eggs with milk, oregano, garlic powder, dill, salt, and pepper. Pour over vegetables. Top with remaining feta.
4. Bake 28 to 32 minutes until set and lightly golden. Cool 5 minutes before slicing.

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22. Lamb and Spinach Egg Bake

Ground lamb, baby spinach, and cherry tomatoes baked in a spiced egg base — a Middle Eastern-inspired egg casserole with bold seasoning and 44 grams of protein per serving.

Servings: 4 | Protein: ~44g | Net Carbs: ~6g | Active Time: 12 minutes | Total Time: 38 minutes

Ingredients

• 1 lb ground lamb
• 8 large eggs
• 1 cup whole milk
• 3 cups baby spinach, roughly chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup feta, crumbled
• 1/2 white onion, finely diced
• 4 garlic cloves, minced
• 1.5 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp cinnamon
• 3 tbsp extra virgin olive oil
• Fresh mint and flat-leaf parsley
• Salt and pepper

Instructions

1. Preheat oven to 375°F. Brown lamb in olive oil 5 to 6 minutes. Add onion 3 minutes. Add garlic and spices. Cook 1 minute. Season. Spread in a greased baking dish.
2. Scatter spinach, cherry tomatoes, and feta over lamb.
3. Whisk eggs with milk, salt, and pepper. Pour over.
4. Bake 25 to 28 minutes until eggs are set. Top with mint and parsley.

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23. Turkish Menemen Casserole

A Turkish egg and pepper dish — traditionally cooked in a small pan, scaled here into a large casserole with added Italian sausage for protein — spiced tomatoes, green peppers, eggs, and feta.

Servings: 4 | Protein: ~40g | Net Carbs: ~8g | Active Time: 12 minutes | Total Time: 35 minutes

Ingredients

• 1 lb Italian sausage or ground beef (GF), cooked and crumbled
• 8 large eggs
• 2 green peppers, finely diced
• 1 large onion, diced
• 1 can (28 oz) crushed tomatoes
• 4 garlic cloves, minced
• 1 tsp Aleppo pepper or 1/2 tsp red pepper flakes
• 1 tsp cumin
• 1 tsp smoked paprika
• 4 tbsp extra virgin olive oil
• 1/2 cup feta, crumbled
• Fresh flat-leaf parsley
• Salt and pepper

Instructions

1. Preheat oven to 375°F. Heat olive oil in a large oven-safe skillet. Cook onion and peppers 6 minutes. Add garlic and spices. Cook 1 minute.
2. Add crushed tomatoes. Simmer 6 minutes. Add cooked sausage. Season.
3. Make 8 wells. Crack eggs in. Scatter feta over the sauce.
4. Transfer to oven or bake directly in the oven-safe skillet for 12 to 15 minutes until whites are set.
5. Top with parsley.

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24. Greek Chicken and Chickpea Casserole with Lemon

Chicken thighs and chickpeas baked in a lemon-oregano sauce with cherry tomatoes, olives, and feta — the complete Mediterranean one-dish dinner that doesn’t require any additional starch.

Servings: 6 | Protein: ~46g | Net Carbs: ~12g | Active Time: 10 minutes | Total Time: 50 minutes

Ingredients

• 2.5 lbs bone-in chicken thighs
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 2 cups cherry tomatoes
• 1 cup Kalamata olives, halved
• 1/2 cup feta, crumbled (add last 5 minutes)
• 1/3 cup extra virgin olive oil
• 5 tbsp fresh lemon juice
• 1 tsp lemon zest
• 5 garlic cloves, minced
• 2 tsp dried oregano
• 1/2 tsp red pepper flakes
• 1/4 cup dry white wine or GF chicken broth
• Salt and cracked black pepper
• Fresh flat-leaf parsley and mint

Instructions

1. Preheat oven to 425°F.
2. Whisk olive oil, lemon juice, zest, garlic, oregano, and red pepper flakes. Season chicken and coat.
3. Combine chickpeas, cherry tomatoes, olives, and wine in a large baking dish. Season.
4. Place chicken skin-side up on top of chickpea mixture.
5. Roast 35 to 38 minutes until skin is deeply golden. Add feta in the last 5 minutes.
6. Top with fresh parsley and mint.

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Mediterranean Casserole Technique Notes

Olive oil is the cooking and finishing medium. Every recipe in this list uses olive oil as the primary cooking fat. The distinction matters: olive oil used for sautéing at the start builds the flavor base. Olive oil drizzled over just before serving — from a better bottle than the cooking oil — adds brightness and fruitiness that heat would destroy. Many of the best Mediterranean cooks keep two bottles: one for cooking, one for finishing.

Acid at serving time, always. Every Mediterranean casserole benefits from a squeeze of fresh lemon or a splash of good vinegar added just before serving. Heat mutes the acidic brightness that makes these dishes taste alive. This step takes five seconds and makes a significant difference — particularly important when the dish has been sitting in a warm oven or has been refrigerated and reheated.

Salting and patting eggplant is not optional. Eggplant contains significant moisture that releases during cooking and dilutes the sauce in any casserole that includes it. Salt sliced or diced eggplant, let it sit 15 minutes on paper towels, then pat dry before roasting. The amount of liquid removed is remarkable. Without this step, eggplant-containing casseroles tend to be watery.

Mediterranean spices bloom in fat. Cumin, coriander, cinnamon, paprika, and za’atar all release their aromatic compounds into fat rather than water. Toasting these spices for 30 to 60 seconds in olive oil before adding liquid is the technique that makes a spiced casserole taste genuinely aromatic rather than just seasoned. Every recipe in this list that uses dried spices specifies cooking them briefly in olive oil for this reason.

Feta goes in at the end. Adding feta at the beginning of a bake produces a rubbery, melted result that disappears into the sauce. Added in the last 5 to 8 minutes, it softens just enough to be creamy at the edges while holding its shape and providing the textural contrast that defines Mediterranean casseroles.