Keto Garlic Squid with Olives is a bold and savory seafood dish inspired by Mediterranean flavors, perfect for those following a low-carb or ketogenic lifestyle. Tender squid is quickly sautéed in olive oil with garlic, olives, capers, and fresh herbs, creating a dish that’s light yet full of character. Served alongside zoodles, salad, or on its own, it’s a delicious and health-conscious option for lunch or dinner.
Why You’ll Love This Recipe
- Keto-friendly and low in carbohydrates
- Rich in healthy fats and high-quality protein
- Quick to prepare—ready in under 20 minutes
- Features fresh, Mediterranean-inspired ingredients
- Delivers bold, briny, garlicky flavor in every bite
- Perfect for seafood lovers and garlic enthusiasts
- Versatile as a main course or appetizer
- Naturally gluten-free and dairy-free
- Elegant enough for entertaining, easy enough for weeknights
- Pairs beautifully with zoodles, sautéed greens, or a fresh salad
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
cleaned squid, cut into rings and tentacles separated
extra virgin olive oil
garlic cloves, thinly sliced
black olives (Kalamata or oil-cured), pitted and halved
capers (optional)
crushed red pepper flakes (optional)
fresh parsley, chopped
lemon juice
salt and pepper to taste
directions
- Heat the olive oil in a large skillet over medium heat.
- Add the sliced garlic and sauté for 1–2 minutes, just until fragrant and lightly golden (do not let it brown).
- Add the squid rings and tentacles to the skillet. Sauté for 3–4 minutes, stirring occasionally, until the squid is just cooked through and tender. Avoid overcooking, as squid can quickly become rubbery.
- Stir in the black olives, optional capers, red pepper flakes, and lemon juice. Cook for 1 additional minute to blend the flavors.
- Season with salt and pepper to taste.
- Remove from heat and sprinkle with fresh chopped parsley.
- Serve hot, either on its own or with your favorite keto side.
Servings and timing
Servings: 2
Prep time: 10 minutes
Cooking time: 7 minutes
Total time: 17 minutes
Calories: Approximately 240 kcal per serving
Variations
- Add Tomatoes: Stir in a few halved cherry tomatoes for a touch of sweetness and acidity.
- Spicy Kick: Increase the red pepper flakes or add a splash of hot sauce.
- Herb Blend: Use a mix of parsley, oregano, and basil for a deeper herbaceous flavor.
- Citrus Boost: Add lemon zest or a squeeze of orange juice for extra brightness.
- Grilled Squid: Grill the squid separately for a smoky twist before tossing with garlic and olives.
- Marinated Version: Chill and marinate the cooked squid in olive oil, lemon juice, and herbs for a cold appetizer.
- Zoodle Bowl: Serve over sautéed zucchini noodles for a complete low-carb meal.
- Stuffed Squid: Use whole small squid and stuff with herbs, nuts, and olive tapenade before cooking.
- Anchovy Depth: Add a finely chopped anchovy fillet for extra umami richness.
- Wine Reduction: Deglaze the pan with a splash of dry white wine for a more complex flavor.
storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in a skillet over low heat just until heated through. Avoid microwaving or overcooking to prevent the squid from becoming tough. This dish is best enjoyed fresh for optimal texture and flavor.
FAQs
Can I use frozen squid?
Yes, frozen squid works well. Thaw it completely and pat dry before cooking to avoid excess moisture.
How do I keep squid tender?
Cook it quickly over medium-high heat for just a few minutes. Overcooking causes squid to become rubbery.
What type of olives are best?
Kalamata or oil-cured black olives offer the best briny flavor. You may also use green olives for a different profile.
Can I make this dish spicy?
Yes, red pepper flakes or fresh chili can add heat. Adjust according to your taste preference.
Is this recipe keto?
Yes, it is naturally low in carbohydrates and high in healthy fats, making it perfect for a keto diet.
What can I serve with garlic squid?
Zoodles, cauliflower rice, sautéed spinach, or a light cucumber salad are great keto pairings.
Can I substitute the squid?
Yes, you could substitute with shrimp or scallops, though the cooking time may vary slightly.
Is this dish good for meal prep?
It’s best served fresh, but can be made ahead and gently reheated. Avoid overcooking during reheating to maintain texture.
What herbs pair well with squid?
Fresh parsley, thyme, oregano, and basil all complement the dish nicely.
How do I know when squid is done?
It turns opaque and firm but still tender after 3–4 minutes of sautéing. Avoid cooking longer than necessary.
Conclusion
Keto Garlic Squid with Olives is a delicious, healthy, and quick seafood dish that brings bold Mediterranean flavors to your table without breaking your low-carb goals. With tender squid, fragrant garlic, and briny olives all brought together by good olive oil and fresh herbs, it’s a beautifully simple dish with sophisticated flavor. Whether served as a main course or a light starter, it’s a flavorful choice for any keto-friendly menu.
PrintKeto Garlic Squid with Olives
Bold, briny, and low-carb—this Keto Garlic Squid with Olives is a Mediterranean-inspired seafood dish that’s packed with flavor but light on carbs. Tender squid is sautéed in olive oil with sliced garlic, black olives, herbs, and a splash of lemon, creating a quick and satisfying keto meal that pairs beautifully with zoodles or fresh greens.
- Prep Time: 10 minutes
- Cook Time: 7 minutes
- Total Time: 17 minutes
- Yield: 2 servings
- Category: Main Dish
- Method: Sautéed
- Cuisine: Mediterranean / Keto
- Diet: Gluten Free
Ingredients
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1 lb cleaned squid (cut into rings, tentacles separated)
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2 tbsp extra virgin olive oil
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4 garlic cloves, thinly sliced
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1/2 cup black olives (Kalamata or oil-cured), pitted and halved
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1 tbsp capers (optional)
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1/2 tsp crushed red pepper flakes (optional)
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1 tbsp fresh parsley, chopped
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1 tbsp lemon juice
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Salt and pepper to taste
Instructions
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Heat olive oil in a large skillet over medium heat. Add sliced garlic and sauté for 1–2 minutes until fragrant but not browned.
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Add squid (rings and tentacles) and cook for 3–4 minutes, stirring occasionally, until just cooked through and tender. Avoid overcooking.
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Stir in black olives, capers (if using), red pepper flakes, and lemon juice. Cook for another minute to blend flavors.
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Season with salt and pepper to taste.
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Remove from heat, sprinkle with fresh parsley, and serve immediately.
Notes
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For best texture, cook squid quickly on high heat or simmer gently for longer periods.
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Add cherry tomatoes or artichoke hearts for a variation.
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Serve over zoodles, cauliflower rice, or alongside a fresh green salad for a full keto meal.