25 Healthy Greek Foods (Is Greek Food Healthy?) 

Greek cuisine is quite versatile and there is a lot to choose from. In general, Mediterranean cuisine is considered one of the healthiest, however, Greek cuisine also has a lot of fried options that are not the healthiest.

If you are a fan of Greek cuisine but want to know which dishes are the healthiest, this article is for you. 

In this article, we will go over a list of 25 popular Greek dishes that are nutritious and delicious.  

Let’s take a look at the list and see the tastiest and healthiest Greek dishes available, and which ones are better to skip.

#25 - MOUSSAKA

Moussaka is a popular layered Greek dish that can’t be missed, with ground meat, eggplant, and potatoes. It is actually relatively easy to make and is budget-friendly. 

Let’s see how to make some delicious Moussaka.

Moussaka is a layered dish, similar to Lasagna, made with eggplant, potatoes, ground beef, onions, tomato puree, spices, butter, flour, eggs, bread crumbs, and grated Kefalotyri cheese - or other cheese -. It’s topped with nutmeg. 

Let’s take a look at the nutrition facts. As you can see, one serving of Moussaka has 560 calories with a macronutrient ratio of 37 grams of carbs, 24 grams of protein, and 35 grams of fat. 

Although Moussaka is high in proteins, it is also high in calories and fat. Therefore, we recommend eating Moussaka in moderation. You can still easily incorporate this dish into your daily caloric intake, as long as you work out and have lighter meals for the rest of the day.

#24 - PAPOUTSAKIA

Papoutsakia is similar to Moussaka regarding ingredients but prepared slightly differently. It’s an easy, filling, and delicious dish. It’s meat-filled eggplants with mashed potatoes.

Let’s see what goes into making some delicious Papoutsakia.

To make Papoutsakia, you’ll need eggplants, ground beef or lamb, tomato puree, tomato, red onion, salt, pepper, red wine, garlic, spices, potatoes, butter, milk, egg yolks, flour, and nutmeg.

Let’s take a look at the nutrition facts. As you can see, one serving of Papoutsakia has 560 calories with a macronutrient ratio of 52 grams of carbs, 35 grams of protein, and 24 grams of fat. 

Papoutsakia is also high in calories but also high in proteins - which is great. When you eat this dish, make sure to have lighter meals throughout the day and to have a consistent workout schedule. 

#23 - SOUVLAKI (GYROS)

Gyros are a delicious Greek street food that also found popularity here in the states.

Let’s see what Gyros are.

Traditionally, Gyros were made with lamb, but the Greek version actually contains pork. Gyro is sliced very thinly and served on a pita with lettuce, raw onions, tomatoes, sometimes fries and topped with Tzatziki. 

Let’s take a look at the nutrition facts. As you can see, one Gyro (with beef and lamb) has 590 calories with a macronutrient ratio of 74 grams of carbs, 44 grams of protein, and 12 grams of fat. 

One serving of Gyros is pretty high in calories and carbs but can still be incorporated into your daily calorie intake, as long as you are working out and don’t overeat. One Gyro is also high in proteins and is low in fat.

#22 - SOUTZOUKAKIA (GREEK MEATBALLS)

Soutzoukakia is Greek-style meatballs, served in a tomato sauce and eaten with either mashed potatoes or white rice. 

Let’s see what goes into making some delicious Soutzoukakia.

Traditionally, Soutzoukakia is made with ground beef, bread, eggs, garlic, spices, white wine, flour, olive oil, tomato puree, parsley, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Soutzoukakia has 430 calories with a macronutrient ratio of 25 grams of carbs, 36 grams of protein, and 19 grams of fat. 

The calorie amount in this dish is not bad at all and can easily be incorporated into your daily caloric intake. It is also high in protein, which is what you need to build muscle. 

#21 - STIFADO (GREEK BEEF STEW)

Stifado is a classic Greek beef stew served with rice. It’s great comfort food. 

Let’s see how to make some delicious Stifado.

Stifado is traditionally made with Beef Osso Bucco - which is the bone marrow of the shin bone - whole small onions, pimento peppers, garlic, spices, bay leaves, rosemary, tomato paste, white vinegar, salt, and pepper, and last but not least steamed rice. 

Let’s take a look at the nutrition facts. As you can see, one serving of Stifado has 470 calories with a macronutrient ratio of 9 grams of carbs, 56 grams of protein, and 22 grams of fat. 

The calorie amount in this dish is not too bad and can easily be incorporated into your daily caloric intake. It is also high in proteins, which is crucial for building muscle.

#20 - TOMATOKEFTEDES (TOMATO FRITTERS)

Tomatokeftedes is a traditional appetizer on the island of Santorini. It’s easy to make and quite tasty.

Let’s see what goes into making some delicious Tomatokeftedes.

Traditionally, Tomatokeftedes are made with ripe tomatoes, eggs, flour, bread, red onion, garlic, spices, herbs, tomato concentrate, salt, pepper, and crumbled feta cheese. 

Let’s take a look at the nutrition facts. As you can see, one Tomatokeftedes fritter has 120 calories with a macronutrient ratio of 14 grams of carbs, 4 grams of protein, and 6 grams of fat. 

Although this dish is low in calories and has a good range of macronutrients, you want to only stick to 1 - 2 fritters, because it’s fried food which is not that healthy. 

#19 - TZATZIKI

Tzatziki is a simple, and budget-friendly Greek dip, or sauce that can be eaten with main dishes, small plates, bread, or salads. Not only is it delicious but it is also relatively healthy. 

Let’s see what goes into making some delicious Tzatziki.

The main ingredients are full-fat Greek-style yogurt, as it is thick and creamy, English or Persian cucumber - as they are sweeter and less watery, fresh garlic, and lemon juice. You can also add dill, or mint, as well as olive oil. 

Let’s take a look at the nutrition facts. As you can see, one serving (100 grams) of Tzatziki has 91 calories with a macronutrient ratio of 5 grams of carbs, 2 grams of protein, and 7 grams of fat. 

One serving of Tzatziki is pretty low in calories and can easily be incorporated into your daily calorie intake, even if you consume two servings, as long as you are working out. Although Tzatziki is low in fat and carbs, it is also low in proteins. Make sure to add protein-rich foods you can eat with Tzatziki, such as grilled meats.

#18 - PASTITSIO (GREEK LASAGNA)

Pastitsio is a Greek-style lasagna, using macaroni pasta, and ground meat, among other ingredients. It’s a great dish to feed a family, or to meal prep.

Let’s see how to make some delicious Pastitsio.

Traditionally, Pastitsio is made with macaroni, ground beef, feta cheese, tomato puree, eggs, canned tomatoes, onion, garlic, red wine, spices, olive oil, salt, pepper, milk, butter, flour, Parmigiano Reggiano cheese, and nutmeg. 

Let’s take a look at the nutrition facts. As you can see, one serving (253 grams) of Pastitsio has 450 calories with a macronutrient ratio of 39 grams of carbs, 22 grams of protein, and 22 grams of fat. 

The calorie amount in this dish is not too bad and can easily be incorporated into your daily caloric intake, as long as you work out. It is also high in proteins.

#17 - KOLOKITHOKEFTEDES (FRIED ZUCCHINI BALLS)

Kolokithokeftedes is another classic Greek appetizer with zucchini and feta cheese. It’s simple, tasty, and budget-friendly. 

Let’s see what goes into making some delicious Kolokithokeftedes.

Traditionally, Kolokithokeftedes are made with zucchini, spring onion, fresh mint and dill, flour, feta cheese, eggs, olive oil, grated lemon, salt, and pepper.

Let’s take a look at the nutrition facts. As you can see, one Kolokithokeftedes fritter has 180 calories with a macronutrient ratio of 18 grams of carbs, 9 grams of protein, and 8 grams of fat. 

Although this dish is low in calories and has a good range of macronutrients, you want to only stick to 1 - 2 fritters, as fried food is not considered healthy. 

#16 - GIOUVETSI (BEEF STEW WITH ORZO PASTA)

Giouvetsi is a classic Greek main dish, containing meat and orzo pasta. It’s a delicious comfort dish that is easy to make. 

Let’s see how to make Giouvetsi.

Traditionally, Giouvetsi is made with diced veal shoulder, tomato paste, tomatoes, red onion, carrots, red wine, sugar, cinnamon, olive oil, orzo pasta, and either feta- or kefalotyri cheese. 

Let’s take a look at the nutrition facts. As you can see, one serving of Giouvetsi has 490 calories with a macronutrient ratio of 38 grams of carbs, 36 grams of protein, and 21 grams of fat. 

The calorie amount in this dish is not too bad and can easily be incorporated into your daily caloric intake, as long as you work out. It is also high in proteins.

#15 - GEMISTA (STUFFED TOMATOES AND PEPPERS WITH RICE)

Gemista is tomatoes and bell peppers, usually filled with rice and vegetables, but you can also fill them with rice and minced meat. 

Let’s see what goes into making some delicious Gemista. 

Traditionally, Gemista is made with tomatoes, bell peppers, rice, onion, garlic, olive oil, dry white wine, vegetable stock, dried herbs, tomato pulp, potatoes, water, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving (2 pieces) of Gemista has 490 calories with a macronutrient ratio of 74 grams of carbs, 10 grams of protein, and 21 grams of fat. 

The calorie amount in this dish is not too bad and can easily be incorporated into your daily caloric intake, as long as you work out. 

#14 - SPANAKOPITA (SPINACH PIE)

Spanakopita is a Greek-style Spinach pie. 

Let’s see what goes into making some delicious Spanakopita.  

Traditionally, Spanakopita is made with phyllo dough which you can make yourself with flour, olive oil, salt, red wine vinegar, and water, or you can use store-bought phyllo dough. For the filling you’ll need; spinach, spring- and red onion, garlic, nutmeg, crumbled feta cheese, eggs, fresh dill, butter, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one piece of Spanakopita has 340 calories with a macronutrient ratio of 35 grams of carbs, 11 grams of protein, and 17 grams of fat. 

The calorie amount in this dish is not too bad and can easily be incorporated into your daily caloric intake, as long as you work out. 

#13 - TIROKROKETES (FRIED CHEESE BALLS)

Tirokroketes are another appetizer and are fried egg and cheese balls. Budget-friendly, delicious, and easy to make. 

Let’s see how to make some Tirokroketes.

Traditionally, Tirokroketes are made with crumbled feta cheese, gouda, and cheddar cheese, eggs, flour, milk, black pepper, and vegetable oil for frying. 

Let’s take a look at the nutrition facts. As you can see, one Tirokroketes piece has 50 calories with a macronutrient ratio of 10 grams of carbs, 1 gram of protein, and 0.5 grams of fat. 

Although this dish is low in calories and macronutrients, you want to only stick to 1 - 2 fritters, because fried food is not that healthy.

#12 - DOLMADES (STUFFED GRAPE LEAVES)

Dolmades are a classic Greek appetizer, filled with minced meat and rice, but can also be made vegetarian. These are simple but delicious. 

Let’s see what goes into making Dolmades. 

Traditionally, Dolmades is made with grape leaves in brine, lemon, water, rice, onion, ground lean beef, fresh herbs, olive oil, salt, pepper, and water. 

Let’s take a look at the nutrition facts. As you can see, one Dolma has 40 calories with a macronutrient ratio of 2 grams of carbs, 0 grams of protein, and 4 grams of fat. 

Dolmades are a great low-calorie food you can eat more than one of. 

#11 - GIGANTES (GIANT BEANS)

Gigantes are another simple, classic Greek appetizer that is easy to make, is healthy, and filling. 

Let’s see what Gigantes are.

Traditionally, Gigantes are made with beans Gigante, bay leaves, spring onion, carrots, garlic, red bell peppers, tomato paste, olive oil, white wine, canned tomatoes, fresh herbs, water, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Gigantes has 350 calories with a macronutrient ratio of 43 grams of carbs, 16 grams of protein, and 15 grams of fat. 

This dish has a whopping 11 grams of fiber, is relatively low in calories, and has a good range of macronutrients.

#10 - SMOKED SALMON TARAMASALATA

Smoked Salmon Taramasalata is another popular Greek dip that is delicious and easy to make. It is usually served with pita bread and black kalamata olives. 

Let’s see how to make Smoked Salmon Taramasalata.

Traditionally, Smoked Salmon Taramasalata is made with smoked salmon, soft cheese, crème fraîche, lemon juice, and olive oil to drizzle.

Let’s take a look at the nutrition facts. As you can see, one serving of Smoked Salmon Taramasalata has 200 calories with a macronutrient ratio of 2 grams of carbs, 14 grams of protein, and 15 grams of fat. 

This dish is low in calories and carbs and has a moderate amount of protein and fat, which is crucial for building muscle.

#09 - SAGANAKI (FRIED CHEESE)

Saganaki is another popular Greek appetizer that is easy to make and is usually served with Tzatziki, Greek meatballs, or a Greek salad.

Let’s see how to make Saganaki.

Traditionally, Saganaki is made with either Graviera cheese, kefalograviera, kasseri, or kefalotyri cheese, flour, vegetable oil for frying, and lemon. 

Let’s take a look at the nutrition facts. As you can see, two servings of Saganaki has 380 calories with a macronutrient ratio of 21 grams of carbs, 23 grams of protein, and 22 grams of fat. 

The calorie amount in Saganaki is not too bad, which can easily be incorporated into your daily caloric intake.

It is also low in carbs and has a moderate amount of protein and fat.

#08 - BRIAM (ROASTED VEGETABLES)

Briam is mixed roasted vegetables served as a main dish. 

Let’s see what Briam is and how to make it.

Traditionally, Briam is made with tomatoes, eggplants, potatoes, zucchinis, red onion, olive oil, garlic, fresh parsley, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Briam has 280 calories with a macronutrient ratio of 22 grams of carbs, 5 grams of protein, and 22 grams of fat. 

Briam is relatively low in calories and has a moderate amount of all three macronutrients. When eating this dish make sure to incorporate some protein-rich foods into your day, for muscle building.

#07 - HORTA (BOILED LEAFY GREENS)

Horta is a vegetarian Greek main dish that is budget-friendly, delicious, and easy to make. 

Let’s see how to make Horta.

Traditionally, Horta is made with leafy greens - such as ​​vleeta, chicory, dandelion, or mustard - red onion, leeks, fresh herbs, olive oil, feta cheese, milk, cream, sweet paprika, salt, and pepper.

Let’s take a look at the nutrition facts. As you can see, one cup of Horta has 90 calories with a macronutrient ratio of 10 grams of carbs, 5 grams of protein, and 5 grams of fat. 

Although Horta is low in calories and carbs, it is also low in proteins and fats, which is crucial for building muscle. Make sure to incorporate protein-rich foods with this dish. 

#06 - SPETZOFAI (SPICY GREEK SAUSAGES WITH PEPPERS)

Spetzofai is a classic Greek main dish, often eaten with rice or fried potatoes. 

Let’s see what goes into making Spetzofai.

Traditionally, Spetzofai is made with spicy country sausages, red onion, garlic, bell peppers, tomatoes, tomato paste, red wine, olive oil, water, sugar, paprika powder, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Spetzofai has 440 calories with a macronutrient ratio of 11 grams of carbs, 12 grams of protein, and 35 grams of fat. 

The calorie amount in this dish is not all too bad, it also has a moderate range of macronutrients. However, keep in mind this dish is high in sodium with 1070mg.

#05 - TIROPITA (CHEESE PIE)

Tiropita is another delicious Greek appetizer, easy to make. 

Let’s see how to make Tiropita. 

Traditionally, Tiropita is made with either homemade or store-bought phyllo dough, crumbled feta cheese, graviera cheese, full-fat yogurt, butter, and sesame seeds for the topping. 

Let’s take a look at the nutrition facts. As you can see, one slice of Tiropita has 390 calories with a macronutrient ratio of 22 grams of carbs, 12 grams of protein, and 29 grams of fat. 

The calorie amount in this dish is not all too bad, and can easily be incorporated into your daily caloric intake. Just keep in mind to stick to only one slice as the fat amount is relatively high. 

#04 - FASOLADA (BEAN SOUP)

Fasolada is a filling, nutritious and delicious soup with beans and veggies.

Let’s see what goes into making Fasolada.

Traditionally, Fasolada is made with white beans, carrots, onion, celery, tomato paste, paprika powder, olive oil, salt, and pepper.

Let’s take a look at the nutrition facts. As you can see, one cup of Fasolada has 340 calories with a macronutrient ratio of 30 grams of carbs, 9 grams of protein, and 22 grams of fat. 

The calorie amount in this dish is not all too bad, it also has a moderate range of macronutrients. 

#03 - KLEFTIKO (LAMB CHOP)

Kleftiko is Greek-style lamb chops baked in parchment paper with other vegetables.

Let’s see what Kleftiko is. 

Traditionally, Kleftiko is made with leg of lamb, red onions, bell peppers, garlic, mustard, lemon juice, dry white wine, olive oil, potatoes, tomatoes, kefalotyri, or Graviera cheese, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one Kleftiko has 710 calories with a macronutrient ratio of 33 grams of carbs, 57 grams of protein, and 37 grams of fat. 

This dish is high in calories but also high in proteins - which is great. When you eat this dish, make sure to have lighter meals throughout the day and to have a consistent workout schedule. 

#02 - XORIATIKI (GREEK SALAD)

A popular dish, not just in Greece but also here in the states, is a classic Greek salad. So many flavors that all come together, it’s simple, nutritious, and delicious. 

Let’s see how to make Xoriatiki. 

Traditionally, Xoriatiki is made with tomatoes, red onion, cucumber, green bell peppers, black or green olives, red wine vinegar, olive oil, dried oregano, feta cheese, and sea salt.   

Let’s take a look at the nutrition facts. As you can see, one serving of Xoriatiki has 210 calories with a macronutrient ratio of 8 grams of carbs, 6 grams of protein, and 18 grams of fat. 

The calorie amount in this dish is not all too bad, it also has a moderate range of macronutrients. 

#01 - GREEK OCTOPUS

Greek Octopus is a classic Greek main dish often served with fried potatoes and rustic bread. It’s filling, nutritious, and delicious. 

Let’s see how to make Greek Octopus.

Traditionally, Greek Octopus is made with large octopus, red onion, garlic, shallots, red wine, olive oil, tomato paste, spices, bay leaves, salt, and pepper.

Let’s take a look at the nutrition facts. As you can see, one serving of Greek Octopus has 210 calories with a macronutrient ratio of 20 grams of carbs, 32 grams of protein, and 9 grams of fat. 

Greek Octopus is low in calories and fat, has a moderate amount of carbs, and is also high in protein, which is crucial for building muscle.

CONCLUSION:

Keep in mind that weight loss is the concept of calories in vs. calories out.
A good rule of thumb for dieting is keeping a nice balance of macronutrients. A great ratio is sticking to 30% carbs, 40% protein, and 30% fats. 

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