14 Low Carb Dinner Recipes for Weight Loss

Imagine coming home after a long day and being able to whip up a restaurant-quality meal in just 15 minutes. This Mediterranean Chicken Skillet is about to become your new go-to dish when you’re craving something flavorful but need to stick to low carb dinner recipes.

The combination of tender chicken, aromatic herbs, and vibrant vegetables creates a meal that’s not only delicious but also perfect for those following keto friendly dinners guidelines. Unlike takeout options that often contain hidden sugars and carbs, this homemade version gives you complete control over ingredients while delivering authentic Mediterranean flavors.

Ingredients & Kitchen Equipment

For the Chicken:
– 1.5 lbs boneless, skinless chicken thighs
– 2 tbsp extra virgin olive oil
– 3 cloves garlic, minced
– 1 tbsp dried oregano
– 1 tsp dried thyme
– 1 tsp smoked paprika
– 1 medium zucchini, sliced
– 1 red bell pepper, sliced
– 1/2 cup cherry tomatoes, halved
– 1/4 cup kalamata olives, pitted
– 1/4 cup feta cheese, crumbled
– Fresh basil leaves for garnish
– Salt and freshly ground pepper to taste
– 1 lemon (for juice and zest)

Kitchen Equipment:
– 12-inch cast iron skillet (or heavy-bottomed pan)
– Sharp chef’s knife
– Cutting board
– Measuring cups and spoons
– Tongs for flipping chicken
– Wooden spoon
– Microplane (for lemon zest)

Prep & Cook Time

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 portions

This quick-cooking dish is perfect for weeknight dinners when time is limited. The recipe yields four generous servings, making it ideal for family meals or meal prep for busy individuals.

Step-by-Step Instructions

1. Prepare the chicken: Pat the chicken thighs dry with paper towels and season generously with salt and pepper on both sides. This creates a better sear and deeper flavor.

2. Heat the skillet: Place your cast iron skillet over medium-high heat and add olive oil. When the oil shimmers (but before it smokes), it’s ready.

3. Sear the chicken: Add chicken thighs to the hot skillet and cook undisturbed for 4-5 minutes until golden brown. Flip and cook for another 3-4 minutes until the internal temperature reaches 165°F. Transfer to a plate.

4. Cook the aromatics: In the same skillet with the chicken drippings, add minced garlic and cook for 30 seconds until fragrant. Chef’s tip: Watch carefully as garlic burns quickly and becomes bitter.

5. Add vegetables: Toss in zucchini and bell pepper, cooking for 2-3 minutes until slightly softened but still crisp. This preserves their texture and nutrients, making this one of the best low carb dinner recipes that doesn’t sacrifice satisfaction.

6. Combine and finish: Return chicken to the skillet, add cherry tomatoes and olives. Sprinkle with herbs and squeeze half a lemon over everything. Cook for 1 minute to warm through and allow flavors to meld, creating a keto friendly dinners option that’s bursting with Mediterranean flavors.

7. Garnish and serve: Top with crumbled feta cheese and fresh basil leaves. Finish with lemon zest for a bright pop of citrus aroma.

Nutritional Facts & Dietary Info

Per serving:
– Calories: 325
– Protein: 35g
– Fat: 18g
– Net Carbs: 6g
– Fiber: 2g

This dish is naturally low-carb, gluten-free, and keto-friendly. The high protein content supports muscle maintenance, while healthy fats from olive oil and olives provide satiety and Mediterranean diet benefits.

Chef’s Tips & Variations

– Protein swap: Use shrimp or salmon instead of chicken for a seafood variation (reduce cooking time accordingly).
– Vegetable options: Substitute or add artichoke hearts, spinach, or roasted eggplant based on seasonal availability.
– Make it spicy: Add 1/4 teaspoon of red pepper flakes for heat.
– Herb variations: Fresh rosemary or dill can replace the thyme for different flavor profiles.
– Cooking method alternative: This recipe adapts well to sheet pan cooking at 425°F for 15-20 minutes.

Common Cooking Mistakes to Avoid

1. Overcrowding the pan: Cook chicken in batches if necessary. Overcrowding causes steaming instead of searing, resulting in less flavor and poorer texture.

2. Slicing chicken too soon: Allow chicken to rest 2-3 minutes before cutting to keep juices inside the meat rather than on your plate.

3. Overcooking vegetables: Mediterranean vegetables should retain some bite. Soggy vegetables ruin the textural contrast that makes this dish special.

4. Under-seasoning: Don’t be shy with herbs and seasonings. The aromatic profile is what elevates this from basic to extraordinary.

Storage & Reheating Tips

Store leftovers in an airtight container in the refrigerator for up to 3 days. For optimal reheating, warm in a skillet over medium heat for 3-4 minutes until just heated through. Microwaving is convenient but may make the chicken texture less desirable.

This dish does not freeze well due to the fresh vegetables, which can become watery upon thawing.

Conclusion

This Mediterranean Chicken Skillet proves that delicious, wholesome cooking doesn’t require hours in the kitchen. With its perfect balance of protein, healthy fats, and vibrant vegetables, it stands out among low carb dinner recipes for its exceptional flavor and simplicity. Whether you’re following a specific eating plan or simply want to enjoy keto friendly dinners that deliver on taste, this one-pan wonder deserves a spot in your regular meal rotation. Try it tonight and tag us in your culinary creations!

FAQs

Can I use chicken breasts instead of thighs?
Yes, though cooking time will need to be adjusted. Chicken breasts cook faster and can dry out more easily, so reduce cooking time to about 3 minutes per side.

How can I make this dish dairy-free?
Simply omit the feta cheese or replace it with a dairy-free alternative like almond-based cheese or extra olives for saltiness.

Can I prep any components ahead of time?
Absolutely! Slice all vegetables and measure seasonings up to 24 hours in advance. Store prepared ingredients in separate containers in the refrigerator.

What side dishes pair well with this?
For a low-carb meal, serve with cauliflower rice or a simple green salad. If carbs aren’t a concern, crusty bread for dipping in the pan juices is delicious.

How can I increase the healthy fat content for a more keto-focused meal?
Add 1-2 tablespoons of extra olive oil at the end, or include 1/4 cup of pine nuts or chopped walnuts for added texture and healthy fats.