Grilled Octopus with Olive Oil and Capers

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Palace of Knossos

📍 Where this dish comes from: Crete · Palace of Knossos
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Grilled Octopus with Olive Oil and Capers, plated and ready to serve

Sun-dried, then grilled octopus is the quintessential Greek summer food — the smell alone will transport you to a whitewashed terrace somewhere in the Cyclades. The technique of slow braising before grilling ensures tender, not rubbery, results every time. Finished with olive oil, lemon, capers, and a scattering of fresh herbs, it is one of the most impressive keto dishes you can serve.

What You’ll Need

Ingredients for Grilled Octopus with Olive Oil and Capers

Grilled Octopus with Olive Oil and Capers

Sun-dried, then grilled octopus is the quintessential Greek summer food — the smell alone will transport you to a whitewashed terrace somewhere in the Cyclades.
Print Recipe
Course: Main Course
Cuisine: Greek
Servings: 4 servings
Calories: 275kcal

Ingredients

  • 2 lbs octopus (cleaned fresh or thawed frozen)
  • 1/2 cup red wine (for braising)
  • 1 bay leaf peppercorns, garlic cloves (for braising)
  • 4 tbsp extra-virgin olive oil
  • 2 tbsp capers drained
  • Juice of 1 lemon
  • 2 tbsp fresh parsley chopped
  • 1 tsp dried oregano
  • Salt and cracked black pepper

Instructions

  • Place octopus in a pot with wine, bay leaf, peppercorns, and garlic. Cover and simmer on low 45-60 minutes until tender when pierced with a knife.
  • Remove from liquid and let cool slightly. Refrigerate uncovered 30 minutes — drying helps the grill mark.
  • Heat grill to high. Brush octopus with olive oil and grill 3-4 minutes per side until charred and crispy at the edges.
  • Slice tentacles. Dress with olive oil, lemon juice, capers, and oregano.
  • Scatter fresh parsley over the top. Serve immediately.

Nutrition

Serving: 1serving | Calories: 275kcal | Protein: 28g | Fat: 16g
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Cooking Grilled Octopus with Olive Oil and Capers in the kitchen

Health Benefits

  • Octopus is one of the highest protein-to-calorie ratio seafoods available, with remarkable levels of iron, copper, selenium, and vitamin B12.
  • Capers contain quercetin and rutin — two flavonoids with documented anti-inflammatory, antihistamine, and cardiovascular protective effects.
  • This dish is a nutritional powerhouse dressed in taverna elegance.

Pairs Well With

  • Tomato-Cucumber Salad with Herb Oil
  • Fasolakia — Greek Green Beans in Tomato
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