🥙 Grilled Mediterranean Chicken: A Keto Journey to Flavor Paradise

🌍 A Culinary Heritage Rich in Culture & Flavor

The Mediterranean diet — now hailed as one of the healthiest in the worldhas deep roots in the sun-kissed coastal regions surrounding the Mediterranean Sea, particularly in its eastern parts. Most of the countries that lovingly prepare and enjoy Mediterranean cuisine are nestled along the eastern Mediterranean Sea — including Greece, the Balkan states, Anatolia (modern day Turkey), the Black Sea regions, Armenia and the Caucasus, parts of Iran, the Middle East, and North Africa.

Interestingly, many of these regions were under Ottoman rule for centuries. This imperial influence, driven by the Sultans’ desire for the finest dishes fit for royalty, sparked a rich exchange of culinary traditions and techniques.

Over time, the most beloved recipes from each of these cultures amalgamated into what became known as Ottoman cuisine — a beautifully diverse yet unified culinary heritage. While each region retains its unique character, they all follow remarkably similar flavor and ingredient profiles that define what we now recognize as Mediterranean cooking. 🍋🌿🫒

Ottoman cuisine is a rich amalgamation of the most cherished recipes from the diverse culinary cultures of the Eastern Mediterranean, which the empire governed for centuries.

The significance of culinary culture in the Ottoman Empire is strikingly evident to any visitor of Istanbul’s royal Topkapi Palace. The vast palace kitchens — housed under ten grand domes across multiple buildings — reveal the central role food played in imperial life. By the 16th century, the kitchens employed over 500 chefs, growing to more than 1,000 by the 17th century, and eventually surpassing 1,300 staff members, all dedicated to preparing meals for the royal court.

The culinary culture of the Ottoman Empire was profoundly significant, as evidenced by the more than 1,300 staff members devoted exclusively to preparing meals for the royal court.

The Ottoman sultans, especially Suleiman the Magnificent, held a deep appreciation for culinary luxury. Their lavish feasts featured rare ingredients and exotic spices like ground orchid, sourced from across the empire and beyond. These opulent displays of gastronomy reflected not only the sultans’ refined palates but also their insatiable appetite for global flavors and imperial grandeur.

Culinary specialists from every corner of the empire were brought to the palace, each mastering a specific category of cuisine — from soups, pilafs, and kebabs to vegetables, seafood, breads, pastries, confections, syrups, jams, and beverages. These chefs prepared meals for up to 10,000 people daily, all connected to the royal household. Additionally, trays of exquisite dishes were often sent throughout the city as a gesture of royal favor, showcasing the Sultans’ commitment to gastronomic excellence and hospitality.

Although the modern, globalized concept of “Mediterranean cuisine” began to emerge in the late 19th to early 20th century, its roots stretch back thousands of years, particularly within these former Ottoman territories. This vibrant culinary tradition developed around seasonal produce, fresh herbs, lean proteins, and abundant seafood — all shaped by centuries of trade, conquest, and cultural exchange. At the heart of it all is olive oil 🌿 — the golden elixir that defines the region’s palate.

By the mid-20th century, this way of eating had made its way to the U.S., popularized by health researchers and chefs who recognized the longevity and vitality of Mediterranean populations. Today, it remains a worldwide favorite — rich in color, aroma, and culture.

🔥 From Ancient Table to Keto Plate: Chef Janine’s Culinary Makeover

Chef Janine of Comfort Keto has transformed a classic Mediterranean favorite into a low-carb, ketogenic masterpiece — bursting with the same bold flavors but with just 6 net carbs per serving! 🙌

Say hello to the Keto Mediterranean Chicken Plate:

A beautifully balanced combo of grilled herb-marinated chicken, almond hummus, fresh keto tabbouleh, tangy tzatziki, and soft, pillowy low-carb pita bread (or gluten-free cauliflower crepini). Each component is designed with your health — and taste buds — in mind.

🔥Mediterranean Chicken Kabob: Each bite is juicy, smoky, and infused with layers of savory flavor.

Health benefits of the Mediterranean diet can be attributed to the ingredients that are used in most Mediterranean style foods.

🍗 The Star of the Plate: Mediterranean Chicken

Succulent, no-hormone, no-antibiotic chicken breast is marinated in olive oil, garlic, and Mediterranean herbs, then charbroiled to perfection.

🔥Each bite is juicy, smoky, and infused with layers of savory flavor.

Our "Mediterranean Grilled Chicken Breast " is prepared with free range chicken breast and served with the delicious --we prepare tabbouleh salad with parsley, chopped onions and tomatoes, lemon, olive oil and a bit of chopped blanched almonds (first soaked in water for a few hours).

In Mediterranean cuisine, meats such as chicken, beef and pork are typically grilled and served as filet or kabob on skewers. Additionally, seafood is regularly included in a Mediterranean dishes.

Read about the Mediterranean style French/Italian branzino which is proudly included in Chef Janine's Mediterranean menu line up: https://www.myketopal.com/post/branzino-with-vierge-sauce-a-luscious-taste-of-french-provence

🥗 Keto Tabbouleh: A Fresh Take on a Middle Eastern Staple

Traditional tabbouleh relies heavily on bulgur wheat. But Chef Janine swaps that out for chopped blanched almonds and extra parsley, making it a grain-free, keto-friendly delight.

Ingredients include:

• Fresh parsley 🌿

• Roma tomatoes 🍅

• Onions 🧅

• Lemon juice 🍋

• Blanched almonds

• Olive oil

• Sea salt 🧂

High in antioxidants, loaded with vitamin C and chlorophyll — this salad is more than just fresh — it’s a wonderful "cancer fighting" functional food.

Ketogenic Mediterranean Chicken Kabob by Chef Janine, Comfort Keto

🥒 Creamy Keto Tzatziki: A Cooling Companion

Made from double-strained Greek yogurt, grated cucumbers, pressed garlic, dill, and a drizzle of cold-pressed olive oil — this tzatziki sauce offers cooling relief to the grilled chicken and brings a creamy, probiotic punch.

🥑✨ Seasonal Mediterranean Avocado Lemon Garlic Guacamole

Chef Janine brings a seasonal delight to your keto plate with her Mediterranean-Style Guacamole — a refreshing burst of flavor! 🍋🥑🧄 Made with ripe avocado, cold-pressed olive oil, fresh lemon juice, crushed garlic, and sea salt, this creamy dip delivers a sunny, zesty kick that pairs perfectly with grilled meats. 🌿💚

🫓 Low-Carb Pita or Cauliflower Crepini

Skip the carbs, not the comfort. Choose between:

• Soft, low-carb pita bread

• Gluten-free cauliflower crepini (a keto-friendly option for sensitive stomachs)

Either one is the perfect vessel for sopping up sauces and scooping up every last bite!

🥄 Almond Hummus: No Chickpeas, No Problem!

Almond hummus is the keto cousin of traditional hummus — rich, nutty, and lusciously smooth. Made from finely ground almonds, lemon, garlic, and olive oil, it's perfect for scooping with pita or layering on chicken.

🫒 The most iconic and widely used ingredient in Mediterranean cuisine is olive oil

Olive oil is produced in abundance throughout the Mediterranean region and exported worldwide. Unsurprisingly, the people of the eastern Mediterranean consume the highest amount of olive oil globally. Notably, Southern California also produces excellent olives.

Pressed from the bitter fruit of the olive tree, this golden oil is treasured for its rich flavor and exceptional health benefits. Free from unhealthy trans fats and packed with antioxidants and heart-healthy fats, olive oil is a cornerstone of Mediterranean cooking. From mezze and salads to grilled meats and hearty mains, it enhances every dish it touches with deep flavor and nourishing goodness. Virgin olive oil, in particular, adds a bold, distinctive taste that elevates both simple and sophisticated recipes alike.

Read more about the olives of San Jacinto Valley: https://www.myketopal.com/post/olives-of-san-jacinto-valley

🌿Fresh herbs dominate Mediterranean cuisine!

The Mediterranean region is renowned for its abundance of fragrant, flavorful herbs — including basil, oregano, thyme, rosemary, mint, dill, parsley, marjoram, bay leaf, and sage. These aromatic herbs, used both fresh and dried (and often ground), are essential to the bright, bold flavors of Mediterranean cuisine. Their fresh, vibrant character adds depth and dimension to every dish — from grilled meats and seafood to salads, stews, and sauces.

Naturally anti-inflammatory and rich in antioxidants, these herbs not only elevate taste but also support wellness, which is why Chef Janine always incorporates them generously into her Mediterranean-inspired recipes.

📊 Ingredients & Benefits Table

Ingredient	Keto-Friendly Benefit
Chicken breast	High-protein, low-carb, clean-source fuel
Greek yogurt	Probiotics, calcium, and healthy fats
Cucumbers & herbs	Hydrating, anti-inflammatory, rich in antioxidants
Almond hummus	Low in carbs, high in vitamin E & magnesium
Lemon juice	Alkalizing and supports digestion
Olive oil	Heart-healthy fats and antioxidants
Low-carb pita/crepini	Grain-free, gluten-free, low-glycemic

🍽️ Nutritional Value (Per Serving)

• Calories: 650

• Net Carbs: 6g

• Protein: Approx. 40g

• Fat: Approx. 45g

• Fiber: 7g

• Sugar: <2g

• Gluten-Free | Grain-Free | No Sugar Added

🧠 Key Benefits:

• Boosts satiety

• Supports metabolic health

• Stabilizes blood sugar

• Provides essential micronutrients like potassium, magnesium, and vitamin D.

🧂 Serving Suggestions

Serve with:

• A few kalamata olives 🫒 on the side

• Sliced avocado 🥑 with sea salt

• Fresh mint or parsley garnish for a burst of green 🌿

• Optional: dust with sumac or za’atar for authentic Middle Eastern flair

🍷 Drink Pairing

🥤 Non-Alcoholic:

• Sparkling water with lemon slices and mint 🍋

• Cold-brewed Moroccan mint tea over ice 🧊

• Electrolyte-infused coconut water

🍷 Keto-Friendly Wine Pairings:

• A crisp, dry Sauvignon Blanc

• Light-bodied Pinot Grigio

• Dry Rosé with herbal undertones

✨ Final Thoughts: The Comfort of Keto, the Soul of the Mediterranean

Chef Janine’s Keto Mediterranean Chicken Plate captures the soul of an ancient cuisine while embracing the modern ketogenic lifestyle. It’s not just a meal — it’s a journey. A harmony of flavor, nourishment, and satisfaction that fits effortlessly into your low-carb routine.

Whether you're a lifelong keto follower or just exploring your options, this meal proves that delicious doesn't have to mean carb-loaded. 🙌🌿

“Eat with joy, live with purpose, and fuel your body with what was always meant to nourish you.” – Chef Janine 🍽️❤️

Stay updated on when this delicious dish will be on the menu by visiting our website: www.myketopal.com.

Bon Appétit!

Chef Janine