Low-Carb Vegetarian Greek Briam

4.2 stars, average of 71 ratings

Low-Carb Vegetarian Greek BriamPin recipeFollow us 125.8k

Contrary to common belief, a keto diet doesn't need to be "zero-carb" and you can in fact include a large variety of non-starchy vegetables. This Greek Briam is one of the best vegetable dishes you can have on a low-carb diet. Just like the traditional recipe, I used plenty of heart-healthy extra virgin olive oil and fresh herbs. Instead of potatoes I added some cauliflower and topped it with crumbled feta cheese.

Fun fact: I was planning to include this recipe in my new cookbook but it didn't pass my 30-minute limit - all recipes in my new cookbook take 30 minutes or less to prepare. If you are on Instagram, I've been using the hashtag #KetoMealsIn30Minutes so you can have a sneak peak of what will be included in my cookbook when it's released in early 2017!

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Hands-on Overall

Nutritional values (per serving)

Net carbs9.3 grams
Protein8.7 grams
Fat35.8 grams
Calories400 kcal

Calories from carbs 9%, protein 9%, fat 82%

Total carbs13.9 gramsFiber4.7 gramsSugars8 gramsSaturated fat13.7 gramsSodium568 mg(25% RDA)Magnesium45 mg(11% RDA)Potassium665 mg(33% EMR)

Ingredients (makes 6 servings)

  • 1 small white or yellow onion, sliced (70 g/ 2.5 oz)
  • 2 cloves garlic, minced
  • 1/4 cup ghee (55 g/ 1.9 oz)
  • 1 medium eggplant, diced (250 g/ 8.8 oz)
  • 1/2 medium cauliflower, chopped (250 g/ 8.8 oz)
  • 1/2 medium broccoli, chopped (150 g/ 3.5 oz)
  • 1 medium green pepper, sliced (120 g/ 4.2 oz)
  • 3 medium tomatoes, chopped (300 g/ 10.6 oz)
  • 1/4 cup vegetable stock or water (60 ml/ 2 fl oz)
  • 2 small zucchini, sliced (300 g/ 10.6 oz)
  • 1/4 cup chopped parsley
  • 1 tbsp chopped oregano or 1 tsp dried oregano
  • 1/4 tsp salt or to taste (I like Himalayan salt)
  • freshly ground black pepper
  • 1 1/2 cup crumbled feta cheese (225 g/ 8 oz)
  • 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)

Instructions

  1. Peel and slice the onion and crush the garlic. Place in a large casserole dish greased with ghee and cook over a medium-high heat for about 5 minutes or until fragrant and lightly browned. Low-Carb Vegetarian Greek Briam
  2. Meanwhile, dice the eggplant into about 1/2-inch (1 cm) pieces. Once the onion & garlic are browned, add the eggplant. Cover with a lid, lower the heat to medium-low and cook for 3-5 minutes. Low-Carb Vegetarian Greek Briam
  3. Meanwhile, cut the cauliflower and broccoli into small florets. Peel and slice the stalks ... Low-Carb Vegetarian Greek Briam
  4. ... and add all to the casserole dish. Mix and keep cooking covered with a lid for 3-5 minutes. Slice the green pepper, ... Low-Carb Vegetarian Greek Briam
  5. ... and roughly chop the tomatoes. Add both to the casserole dish, pour in vegetable stock or water, mix and cover with a lid. Cook for another 5 minutes. Low-Carb Vegetarian Greek Briam
  6. Meanwhile, slice the zucchini. Add the slices to the dish and mix. Cover with a lid and cook for 5-10 minutes or until the zucchini is tender. Low-Carb Vegetarian Greek Briam
  7. Add freshly chopped parsley and oregano, salt and pepper. Leave some parsley for garnish. Mix and top with crumbled feta cheese. Low-Carb Vegetarian Greek Briam
  8. Place under a preheated broiler and cook for about 5 minutes or until the feta is lightly browned. Place on a cooling rack and leave to rest for 5 minutes. Finally, garnish with the reserved parsley and drizzle with olive oil. Low-Carb Vegetarian Greek Briam Enjoy hot or cold! Low-Carb Vegetarian Greek Briam

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Onion, brown (yellow), raw
0.7 g0.1 g0 g4 kcal
Garlic, fresh
0.3 g0.1 g0 g1 kcal
Eggplant (aubergine), fresh
1.2 g0.4 g0.1 g10 kcal
Cauliflower, fresh
1.2 g0.8 g0.1 g10 kcal
Broccoli, fresh
1 g0.7 g0.1 g9 kcal
Peppers, green bell, fresh
0.6 g0.2 g0 g4 kcal
Zucchini (summer squash, courgette)
1.1 g0.6 g0.2 g9 kcal
Tomatoes, fresh
1.3 g0.4 g0.1 g9 kcal
Ghee
0 g0 g9.2 g83 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Oregano, fresh
0.2 g0 g0 g2 kcal
Feta cheese
1.5 g5.3 g8 g99 kcal
Olive oil, extra virgin
0 g0 g18 g159 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Water, still
0 g0 g0 g0 kcal
Total per serving
9.3 g8.7 g35.8 g400 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (7)

Oh my!  I had no idea this was going to be so delicious.  Wow...  I really loved this dish.  We've been trying different veggie dishes on Wednesday and this just moved to the top.  My 17-year-old said, "I like it, and that's saying something!"
THANKS!

Reply

Thank you so much! This must be the one side we make most often! 😊

Reply

Hi I like to meal prep on weekends for my work week can this be frozen and reheated?

Reply

No, I'm afraid this is one of the meals I wouldn't freeze. The vegetables would get mushy.

Reply

Martina, idk how you do it. You take ingredients that I've spent years convincing myself I don't like, and you turn them into a meal that I truly look forward to eating. This app/blog is my go to, and I've officially stopped ruling recipes out because "I don't like x, y, or z ingredients." Your recipes are amazing! Thank you!!! I LOVE how creamy the feta bchampagne wishes and caviar dreamscomes in this recipe. It's delightful!

Reply

Thank you so much for your kind words, this made my day! 😊

Reply

Yes I will make this Greek Briam dish, Thanks

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