Healthy Cypriot Food Guide for Travelers

Cypriot Cuisine: Mediterranean Flavors with Unique Island Character

Cypriot cuisine blends Greek, Turkish, and Middle Eastern influences with distinctive local traditions. With its Mediterranean location, Cyprus features abundant olive oil, fresh herbs, legumes, and both seafood and meat dishes. While traditional meals often include bread and grains, there are many protein-rich and vegetable-forward options for health-conscious travelers. This guide will help you navigate Cyprus's delicious offerings while supporting your nutrition goals.

High-Protein, Low-Carb Choices

• •Souvla: Large chunks of meat (typically pork, lamb, or chicken) skewered and cooked over charcoal. Focus on the meat and any accompanying salads, limiting pita bread.
• •Sheftalia: Cypriot sausages made from minced pork or lamb with herbs and spices. While high in protein, they may contain some breadcrumbs, so enjoy in moderation.
• •Psari stin schara: Simply grilled fish, often sea bream (tsipoura) or sea bass (lavraki), typically served with lemon and olive oil.
• •Grilled Halloumi: Cyprus's famous cheese that holds its shape when grilled, providing protein and calcium. Limit portions as it's calorie-dense.
• •Oktapodi scharas: Grilled octopus, typically prepared with olive oil, lemon, and herbs.
• •Afelia: Pork marinated in red wine and coriander, then slow-cooked. The meat portion is low-carb and protein-rich.

Vegetable & Micronutrient Sources

Cypriot cuisine features a wealth of vegetable dishes, many prepared with olive oil in the traditional Mediterranean style.

• •Horiatiki Salata: Village salad with tomatoes, cucumbers, peppers, olives, and feta cheese, dressed with olive oil and herbs.
• •Louvi: Black-eyed peas cooked with silverbeet or chard and served with olive oil and lemon, rich in iron, folate, and fiber.
• •Yemista: Vegetables (typically tomatoes, peppers, zucchini) stuffed with rice and herbs. Focus more on the vegetable portion than the rice filling.
• •Kolokasi: A uniquely Cypriot root vegetable (taro) often cooked with celery and tomatoes, providing resistant starch and fiber.
• •Avgolemono: Chicken soup with egg-lemon sauce, providing protein and vitamin C.
• •Wild Greens: Seasonal wild greens like vlita (amaranth greens) often simply prepared with olive oil and lemon, packed with vitamins and minerals.

Good Fiber Sources

• •Fava: Yellow split pea purée topped with olive oil, offering plant protein and fiber.
• •Fassolada: White bean soup, particularly common in cooler months, providing fiber and plant protein.
• •Revithia: Chickpea stew often flavored with herbs and lemon, excellent for both fiber and protein.
• •Seasonal Fruits: Particularly figs, pomegranates, and citrus fruits which are locally grown.
• •Koupa: While the bulgur wheat outer shell is carb-heavy, it does provide good fiber content if you choose to indulge.

Hidden Sugar Watchlist

• •Cypriot Coffee: Often served with a spoon sweet (glyko) which is essentially fruit preserved in heavy syrup.
• •Commandaria: A sweet dessert wine that's a point of local pride but contains significant sugar.
• •Some Meat Marinades: Particularly for souvla and souvlaki may include honey or sugar.
• •Talatouri: While yogurt-based, some commercial or restaurant versions add sugar to this cucumber-yogurt dip.
• •Anari Cheese with Honey: A common dessert or breakfast item where fresh soft cheese is topped with honey and sometimes carob syrup.
• •Fruit Preserves: Served with yogurt or cheese, these are essentially fruits cooked in sugar syrup.

Unhealthy Fats & Processed Foods

• •Halloumi Saganaki: Fried halloumi cheese, which adds unhealthy fats to an otherwise protein-rich food.
• •Koupes: Bulgur shells filled with meat, onions, and herbs, then deep-fried.
• •Lokmades: Deep-fried dough balls soaked in syrup or honey.
• •Pita Bread: Often served with most meals, adding refined carbohydrates.
• •French Fries: Commonly served with souvla and other meat dishes in restaurants catering to tourists.

Smart Customization & Ordering Strategies

Cypriot dining culture emphasizes hospitality, so reasonable requests are generally accommodated, especially in areas frequented by tourists.

• •Meze Selection: When ordering meze (small dishes), request more vegetable and protein dishes and fewer carb-heavy options. Say "parakalo, perissotera lachanika kai kreas" (more vegetables and meat, please).
• •Sauces/Dressings: Request "sos sto plai" (sauce on the side) for items like tzatziki, tahini, or other dips.
• •Cooking Methods: Ask for "psito", (grilled/roasted) rather than "tiganito" (fried) preparations when possible.
• •Side Dish Swaps: Request "choris psomi" (without bread) and "me salata" (with salad) instead of potatoes or rice.
• •Olive Oil: Cyprus produces excellent olive oil. Request dishes be prepared "me ladi elias mono" (with olive oil only) to avoid seed oils.

Healthy Breakfast & Quick Snacks

Finding healthier options for breakfast and quick bites in Cyprus requires some navigation but is certainly possible.

• •Breakfast: Look for yogurt with a small amount of honey or nuts. Many hotels offer eggs (avga) which make a protein-rich start.
• •Halloumi: Available everywhere, this cheese makes a quick protein-rich snack. Enjoy in moderation due to its calorie density.
• •Nuts: Almonds, walnuts, and pistachios are widely available at markets and kiosks.
• •Olives: Common appetizer offering healthy fats and can be found pre-packaged for snacking.
• •Fresh Fruit: Cypriot markets offer excellent seasonal fruits, including the uniquely flavored Cyprus banana.

Regional Cypriot Specialties

Cypriot cuisine has regional variations worth exploring during your travels.

• •Coastal Areas: Feature more fresh seafood dishes. Look for octopus, sea bream, sea bass, and calamari prepared simply.
• •Troodos Mountains: Known for game meats and hearty stews. Focus on the protein portions and wild mushrooms when in season.
• •Paphos Region: Famous for unique preparation of halloumi. Trachanas (fermented grain and yogurt soup) is healthier than many other traditional dishes.
• •Limassol Area: Known for exceptional olive products and vegetable dishes with local produce.