Best Mediterranean Pasta – Made Low-Carb

Like a true recovering carbaholic, I too LOVED, loved, loved pasta. I would say that if you asked me my favorite food a couple years ago, I would have said any type of pasta Every – Single – Time! If you ask me today, honestly I would tell you a big salad with salmon, avocado, sun-dried tomatoes, olives, cucumber and a full-fat dressing! Oh, how things have changed and for the better!

I’ve convinced myself that some of the low-carb noodles I make taste identical to real pasta, but my husband who practices cyclical ketosis on weekends would argue with me that nothing replaces a full-starchy pasta noodle, but we do attach memories to food so his attachment to pasta might run deeper than just taste or texture. Who knows, but if you keep reading, I do promise you a healthy, delicious ketogenic pasta dish that you will love and you can even swirl the noddle with your fork!

I have not lost my love for pasta, but it fills my needs differently. I used to have a different relationship with food, so a big bowl of pasta was comforting in a way, a different way that a salad could never have competed with, but since fueling my body the way that is optimal for me, I don’t crave carbs and I would say our relationship is nonexistent.

I know I’ve referenced Pasta in my recipe title but this is where the “made low-carb” kicks in! This recipe I made with zucchini noodles, or as some of you know them as Zoodles. What a delicious way to enjoy pasta dishes. Zucchini is so versatile and if you buy yourself a spiralizer, you are going to have incredible noodles that you can spin with your fork! True story.

If you are one of those persons like I was and admired the spiralizer on the shelf but would never splurge to buy one, I beg you to not wait as long as I did. I don’t know what I did before one of these, but this is truly a gem in my kitchen and a must-have gadget that I have come to rely on. I purchased a mini one, in fact, I purchased this one – click here. It works like a charm and super easy to clean. I love it because it doesn’t take up any real estate on my shelf, I can easily store it in my pantry.

Buying a spiralizer has changed my life and eating habits, but if zucchini isn’t for you, you have other options that you can enjoy keto noodles, here are a few for you to consider:

Keep reading and scrolling down on this page for the best Mediterranean pasta keto style ever!

Mediterranean Inspiration:

I have spent a fair bit of time in Europe and I do love the architecture and history but the highlights of my memories have always been about the food and my experiences around eating and restaurants I visited. I fell in love with the tapas culture that is offered in Spain. Just typing this has brought back so many memories of my time spent in that area.

Next on my travel list is Greece for many reasons but I have to say that the food is so appealing to me. I love fish, and olives, and lemons, tomatoes, eggs, olive oil, and avocados. All foods that I enjoy almost every day on a ketogenic diet and I think that is why I find keto so easy to follow; I actually enjoy all the food!

I found myself always ordering Greek salad at restaurants or opting for anything with black olive tapenade. My pizza’s that I would order would always have red onion & black olives on them, my palate has been loving these flavors for a long time. So it was fitting that I would make my family a Mediterranean inspired pasta dish that I could enjoy all of my favorite bold salty flavors.

Let’s dig into the recipe and get cooking.


Best Mediterranean Pasta

Serves: 2


  • 2 small zucchini’s – spiralized
  • 4 oz ground turkey
  • 1/4 cup coconut oil (or other fat)
  • 1 cup diced tomatoes, I use canned with no added sugars
  • 1 tsp salt
  • 1/2 tsp oregano
  • 1/2 tsp garlic powder
  • 1 Tbsp Chili Garlic Sauce
  • 4 sun-dried tomatoes in oil – chopped
  • 5 black kalamata olives, pitted and chopped
  • 8 oz mushrooms – diced
  • 1 handful of spinach
  • Optional: Feta or goat cheese for topping

Cooking Instructions:

  1. In a large pan over medium heat, heat oil & add in ground turkey, let cook for 4 minutes
  2. Add in mushrooms, stir and let cook for another 3 minutes
  3. Turkey should be cooked by now, add in chopped sun-dried tomatoes, salt, oregano and garlic powder, cook for 1 minute
  4. Add in chili garlic sauce, olives, and diced tomatoes and let cook for another 2-3 minutes
  5. Add zucchini & spinach and toss zucchini-noodles in sauce with tongs, let noodles soften, only need 2-3 minutes cook time
  6. Serve & can top with feta or goat cheese if you wish

Calories: 424 | Fat: 34 grams | Carbs: 15 grams | Fiber: 4 grams | Net Carbs: 11 grams | Protein: 17 grams

Ideas to make this lower-carb:

  • Reduce mushrooms
  • Reduce olives
  • Reduce tomatoes

If you reduce tomatoes, you will want to substitute, a suggestion of that would be to drizzle with olive oil after the dish is cooked.

Why Mediterranean Cuisine?

The Mediterranean diet is rich in olive oil, nuts, fruits, vegetables, fish, and whole grains. As you can see, if you remove the whole grains piece and be strict on the fruit you eat, and you’ve got yourself a ketogenic diet that is rich in essential nutrients, high in monounsaturated fat and sugars are basically non-existent. It’s a match made in heaven with the ketogenic diet.

It’s easy to alter recipes from this region of the world to the ketogenic diet and so I do exactly that! More to come with healthy fat Mediterranean cuisine on because I love it!

4 thoughts on “Best Mediterranean Pasta – Made Low-Carb”

  1. MMm my mouth was watering while reading this… Oh gosh we have ground turkey in the freezer too! But is midnight! FAR TOO LATE TO COOK! OH !!! But this looks sooo delicious! I noticed in the ingredients you didn’t list noodles but in the directions you say to toss with noodles. Can I ask what kind of noodles? And would you serve this hot or cold?

    1. Hi Sophia! thanks for your comment and I am so happy to hear that this recipe has peaked your interest and palate đŸ˜‰ The noodles was referring to the zucchini noodles, but I can see how that might be confusing, so thanks to your feedback I inserted zucchini in front of noodles, so that is confusing to anyone else. If you try the recipe, please let me know how you enjoy it! ~Lyndsay

  2. You can find some really good Greek restaurants here in France, I also like Mediterranean foods, they’re perfect for spring and summer.

    They’re light, very flavored, not very fat, make them easy to enjoy. If you can have them outside in your garden it’s a must. You will feel refresh.

    Your recipe looks really delicious, will try it when I have the occasion and thanks to you I’ve come across what looks like a really good brand for kitchenware.

    Your tips for reducing the fat in the recipe are really appreciated, well done.

    Nothing’s better than a refreshing recipe after this cold winter.

    1. HI Calvin – thanks for your comment, much appreciated!  I agree, this is a wonderful dish hot to enjoy following this cold and long winter, but you could also enjoy this cold on a hot summers day!  its a great recipe that way.  Glad you enjoyed it ~ Lyndsay

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