🧑🍳 Keto Garides Saganaki (Shrimp Baked in Tomato-Feta Sauce)
A low-carb, high-flavor Mediterranean classic with a smart keto twist.
📝 Overview:
Garides Saganaki is a traditional Greek dish made with plump shrimp simmered in a rich tomato sauce and finished with crumbled feta. It’s usually served with crusty bread to soak up the sauce, and while the ingredients are mostly whole foods, the original sauce often includes sugar, and it’s commonly paired with high-carb sides like rice or bread.
In this keto version, we replace the sugar in the sauce with Keystone Pantry Allulose, a natural, zero-net-carb sweetener that helps balance the acidity of the tomatoes without spiking blood sugar. We also suggest serving it with low-carb options like zucchini noodles or cauliflower rice.
🧂 Ingredients and Why We Use Them:
For the Shrimp:
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1½ lbs large shrimp (peeled and deveined, tails on or off)
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Shrimp are naturally low in carbs and high in protein. Their quick cook time and slightly sweet flavor pair beautifully with bold sauces.
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1 tbsp olive oil
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Extra virgin olive oil is heart-healthy and a Mediterranean staple. It provides richness and carries flavor throughout the dish.
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Salt and pepper to taste
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Enhances the natural sweetness of the shrimp and balances the acidity in the sauce.
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For the Tomato-Feta Sauce:
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2 tbsp olive oil
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Used here again to sauté the aromatics and tomatoes. It also creates a silky texture and helps fat-soluble flavors bloom.
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3 cloves garlic, minced
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Garlic adds pungency and complexity — a must in Greek cuisine.
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¼ cup finely chopped red onion or shallot
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Shallots add a mild sweetness without the bulk carbs of regular onions. They’re also more delicate, ideal for quick sauces.
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1 can (14.5 oz) diced tomatoes (no added sugar)
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Tomatoes bring umami and depth. Use a good-quality brand without added sugars.
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2 tbsp Keystone Pantry Allulose
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Allulose mimics the slight sweetness traditional recipes use to round out the acidity of the tomatoes — without any glycemic impact.
🧾 Traditional recipes often use 1–2 tsp of sugar; here we’re cutting those 4–8g net carbs per serving.
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½ tsp red pepper flakes (optional)
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Adds gentle heat — skip or adjust based on preference.
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½ tsp dried oregano
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A distinctly Greek herb, oregano adds earthiness and warmth.
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¼ cup fresh parsley, chopped (plus more for garnish)
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Brightens the dish and adds color contrast.
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4 oz feta cheese, crumbled
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Feta is salty, tangy, and creamy — the crowning touch that melts slightly into the warm sauce.
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Juice of ½ lemon
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Lifts the entire dish, balancing the richness and deepening the flavor.
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🔥 Instructions (with technique tips):
1. Prep the Shrimp:
Pat the shrimp dry and season with salt and pepper. This helps them sear instead of steam.
2. Sear the Shrimp:
In a large skillet or oven-safe pan, heat 1 tbsp olive oil over medium-high heat. Sear shrimp for 1–2 minutes per side, just until pink.
🔁 You don’t want to cook them fully — they’ll finish in the sauce later.
Transfer shrimp to a plate.
3. Make the Sauce Base:
Lower heat to medium. Add remaining olive oil, red onion/shallot, and garlic. Sauté until soft and translucent (2–3 min), not browned — just enough to mellow their bite.
4. Add Tomatoes and Seasonings:
Pour in the diced tomatoes (with juices), allulose, oregano, and red pepper flakes. Simmer uncovered for 10–15 minutes, stirring occasionally, until slightly thickened.
🧾 This step replaces the traditional sugar with Keystone Pantry Allulose — saving up to 8g of carbs per serving and making this suitable for keto lifestyles.
5. Add Shrimp and Feta:
Return the shrimp to the skillet and spoon some sauce over them. Crumble feta evenly across the top.
6. Finish in the Oven (Optional but Recommended):
Transfer the skillet to a 400°F oven for 5–7 minutes to let the feta soften and the sauce bubble.
No oven-safe skillet? Just cover and simmer for 3–5 minutes on the stovetop until everything is heated through
🧮 Nutritional Comparison: Traditional vs Keto Garides Saganaki
Nutrient Traditional Version* Keto Version (with Allulose) Calories ~330 kcal ~320 kcal Protein ~34g ~34g Total Fat ~18g ~20g Saturated Fat ~6g ~6g Total Carbs 13g 6g Fiber 2g 2g Net Carbs 11g (includes 2 tsp sugar) 4g (with Allulose) Sugar 7g (natural + added sugar) 2g (natural from tomatoes only) Added Sugars 4–6g (from added sugar) 0g (Allulose doesn’t count as sugar) Sodium ~720mg (from feta and seasoning) ~730mg
🔍 Key Differences Explained:
Area Traditional Keto Version Sweetener 2 tsp white sugar to cut tomato acidity (adds ~8g carbs) 2 tbsp Keystone Pantry Allulose, which has zero net carbs and no impact on blood sugar Tomato Choice Some versions use sweetened canned sauce or fresh tomatoes + sugar Unsweetened canned diced tomatoes and keto-friendly ingredients Serving Style Typically served with bread or rice, adding 15–30g more carbs Served with zucchini noodles or cauliflower rice for under 5g carbs Overall Net Carb Savings ~11g per serving (without bread) ~4g per serving (with Allulose and low-carb sides)
✅ Result:
By simply swapping sugar for Keystone Pantry Allulose, and serving without high-carb sides, you cut:
Net carbs nearly in half (or more with side substitutions)
Added sugars to zero
And you retain all the rich, tangy, and briny flavor of the original dish