A Taste of the Mediterranean Sun: Keto Greek Briam
Transport your taste buds to a sun-drenched Greek island with this incredible Keto Briam! If you thought a ketogenic lifestyle meant giving up hearty, vegetable-packed dishes, think again. This low-carb take on the classic Greek roasted vegetable casserole, a rustic cousin to ratatouille, is bursting with Mediterranean flavors. It’s a vibrant medley of tender eggplant, zucchini, and colorful peppers, all baked to perfection with fragrant herbs and a generous topping of salty, golden-brown feta cheese. This dish is delicious proof that you can enjoy satisfying, plant-forward meals while staying firmly on your keto journey. It’s simple to make, stunning to serve, and perfect for a light lunch or a flavorful side dish.
MAKES: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 30 minutes
Ingredients
• 1/4 cup / 55 g ghee or other healthy cooking fat
• 1 small / 70 g yellow onion, sliced
• 2 cloves garlic, minced
• 1 medium / 250 g eggplant, cut into 1/2-inch / 1 cm pieces
• 1/2 medium / 150 g broccoli, roughly chopped
• 1/2 medium / 250 g cauliflower, roughly chopped
• 1 medium / 120 g green bell pepper, sliced
• 3 medium / 300 g tomatoes, roughly chopped
• 1/4 cup / 60 ml water or vegetable stock
• 2 small / 300 g zucchini, sliced
• 1/4 cup / 15 g chopped parsley, divided
• 1 tbsp freshly chopped oregano, or 1 tsp dried
• 1/4 tsp fine sea salt, or to taste
• Freshly ground black pepper, to taste
• 1 1/2 cups / 225 g crumbled feta cheese
• 1/2 cup / 120 ml extra-virgin olive oil, for drizzling
Instructions
1. In a large, heavy-based casserole dish, melt the ghee over medium-high heat. Add the sliced onion and cook for 5-8 minutes, until softened and lightly browned.
2. Add the minced garlic and eggplant. Cover with a lid, reduce the heat to medium-low, and cook for 3-5 minutes.
3. Stir in the broccoli and cauliflower. Replace the lid and continue to cook for another 3-5 minutes.
4. Add the bell pepper, chopped tomatoes, and water or stock. Mix well, cover, and cook for 5 minutes.
5. Add the sliced zucchini, stir to combine, and cook covered for 5-10 minutes, or until the zucchini is tender.
6. Preheat your broiler to high. Stir most of the parsley (reserving some for garnish), oregano, salt, and pepper into the vegetables.
7. Sprinkle the crumbled feta cheese evenly over the top. Place the casserole under the broiler for about 5 minutes, or until the feta is melted and lightly golden-brown.
8. Let the Briam cool for 5 minutes before garnishing with the remaining parsley and a generous drizzle of extra-virgin olive oil. Serve hot or cold. Store leftovers in the refrigerator for up to 5 days.
Nutritional Information
• Per serving
• Calories: 400 kcal
• Fat: 35.8 g
• Protein: 8.7 g
• Total Carbs: 13.9 g
• Fiber: 4.6 g
• Net Carbs: 9.3 g
• Macronutrient Ratio: 82% Fat, 9% Protein, 9% Carbs
Pro Tips
• For the best flavor and a creamier melt, buy a block of feta cheese packed in brine and crumble it yourself.
• Don’t be afraid to swap the vegetables. Sliced mushrooms, yellow squash, or asparagus are all excellent low-carb additions that work well in this dish.
• This Briam is fantastic for meal prep as the flavors deepen overnight. Store it in the refrigerator and enjoy it cold or gently reheated throughout the week.
FAQ
Q: What is the net carb count for this Keto Briam
A: Each serving of this Keto Greek Briam contains 9.3 grams of net carbs, making it an excellent low-carb vegetable dish for a ketogenic diet.
Q: Can I use different vegetables in this recipe
A: Yes, this recipe is very flexible. You can easily swap in other low-carb vegetables like sliced mushrooms, yellow squash, or asparagus to suit your taste.
Q: Is this Keto Greek Briam good for meal prep
A: Absolutely. This Briam is fantastic for meal prep as the flavors deepen overnight. Store leftovers in the refrigerator for up to 5 days and enjoy it cold or gently reheated.
Q: Can I make this recipe dairy-free
A: To make this recipe dairy-free, replace the ghee with a dairy-free cooking fat like olive or avocado oil, and substitute the feta with a dairy-free cheese alternative or omit it entirely.
