A guide to ordering well at Middle Eastern restaurants: Vegetables, lean proteins abound (2024)

Middle Eastern cuisine is becoming increasingly popular and even more readily available, with delicious dishes popping up in unexpected places, such as gas stations and 24-hour convenience stores.

Heavy on beef and lamb, but also vegetarian-friendly, Middle Eastern menus offer a variety of plant-based proteins like chickpeas and lentils, with ample amounts of heart-smart olive oil.

How one orders at a Middle Eastern restaurant determines if the meal will be right on, nutritionally speaking, or completely off the healthful diet rails.

A gyro or shawarma pita filled with fries and served with hummus, for example, can be close to a day's worth of calories for some people, topping 1,300 calories with 100 grams of carbs and 2,000 mg sodium.

Instead, order chicken kebob-style with a side of baba ganoush, and it's much more moderate 400 calories, with less than about 30 grams of carbs.

Our Eat Fit 101: A guide to ordering in Middle Eastern restaurants below offers word cues and ordering suggestions to help navigate a menu at Middle Eastern restaurants, avoiding common nutrition pitfalls while still eating deliciously well.

: Our top three picks for both taste and nutrition include the following:

Chicken, as shawarma or kebobs: Just be mindful of any sides that accompany it.

Baba ganoush: If you always order hummus, consider baba ganoush for a lower-carb alternative.

Lentil soup: A vegetarian dish loaded with fiber and protein; the only caveat is that the sodium may be high.

3 of my favorite Eat Fit finds at local Middle Eastern restaurants:

• Avocado salad topped with grilled shrimp at

Look for menu items that include lean protein - or request to add it to a dish. Nearly all Middle Eastern restaurants offer some combination of lean steak (e.g. sirloin), chicken (e.g. shawarma or kebob), fish, grilled shrimp, or vegan-friendly chickpeas or lentils.

Keep carbs in check. From rice to pita to hummus, starchy side dishes and accompaniments can quickly add up with Middle Eastern meals, so if you're watching your carbs and calories, pick what's really worth it to you.

Pile on the veggies. It's not hard to do at Middle Eastern restaurants, we just may need to ask for substitutions, requesting salad or vegetables in place of rice, pita or hummus. Not only does it help with recommendation No. 2 above, it's also an easy way to add an extra serving or two of vegetables a daily meal.

Gyro: Many varieties of this protein option have more fat than protein.

Falafel: Deep-fried chickpea patties - often tucked into pita pockets.

Kibbeh: Deep-fried balls of beef, lamb and/or bulger.

Rice: If you must have rice, request brown for more fiber; just keep in mind it's about the same carbs and calories as white

Pita: Ask for cucumber slices instead for dipping.

Note: The ones marked with ** are recommended suggestions for diners who want to limit carbs, saturated fat and calories while enjoying a Mediterranean meal.

** Baba ganoush. There are a ton of different recipes - and spellings - for baba ganoush, but the basic ingredients in this smooth and creamy dip are roasted eggplant, tahini, olive oil, lemon juice and sea salt.

Dolma. Grape leaves filled with rice, vegetables and/or lamb.

Falafel. Ground chickpeas or fava beans blended with herbs and spices, formed into patties and deep fried.

** Fattoush. Refreshing salad of lettuce, crispy pita, diced tomatoes, cucumbers and onion, garlic, lemon, olive oil and mint.

Foul meddamas. Fava beans, boiled and mashedwith spices, traditionally served with pita bread.

Gyro. Marinated meat - usually beef and/or lamb - seasoned with a blend of spices like oregano, rosemary, thyme and marjoram and slowly roasted on a rotating skewer. Often served on a flatbread or as a platter with tzatziki sauce.

Halloumi. Goat, cow or sheep's milk cheese.

Hummus. Countless variations exist, but the basic composition includes mashed chickpeas combined with tahini, olive oil, garlic and lemon juice. Often served as a dip or a spread.

Labneh. Thicker than most types of Greek yogurt, labneh is neutral in flavor and a staple of Middle Eastern dishes.

Laffa. Flatbread, thicker and chewier thanpita, typically used to make a sandwiches and wraps.

Moussaka. Layers of meats and cheese (vegetarian moussaka is often available, with eggplant instead of meat), with a rich bechamel topping of cream, cheese and eggs. Think of it as a Middle Eastern version of lasagna.

** Peasant salad. Also referred to as Shepherd's Salad; a salad of tomato, cucumber, olive oil and lemon juice, with the occasional addition of other vegetables like peppers and eggplant.

** Shakshouka. One-pot skillet dish made by simmering tomatoes, spices, and herbs, then topped with an egg that continues to cook with the heat.

Shawarma. Meat marinated with a blend of spices like turmeric, cardamom, cinnamon and cloves and slow-roasted on a turning spit. Chicken, beef and lamb are the most popular in the US.

** Shish taouk. Chicken shish kebab typically made with white meat chicken.

Tabbouleh. Salad of bulger (cracked wheat), mint, parsley, onion and tomato.

Tagine. A stew-like dish often served in a clay pot, centered on a tomato base with chickpeas, spices and raisins.

Tahini. A sesame paste that serves as a staple ingredient for a variety of Middle Eastern recipes, tahini can be served on its own, or used as an ingredient in dishes like hummus, baba ganoush, salad dressings, and sauces.

** Tzatziki. Garlic yogurt sauce seasoned with cucumbers and dill.

Editor's note: For the next few weeks, Molly Kimball will write about the healthful choices and common pitfalls when eating out. Below, read her guide to Japanese restaurant foods.

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Molly Kimball is a registered dietitian in New Orleans. She can be reached ateatingright@nola.com. Comment and read more atNOLA.com/eat-drink.Follow her on Facebook:facebook.com/mollykimballrdand Twitter: twitter.com/mollykimballrd.