70+ Best Mediterranean Diet Recipes-Gluten Free & Delicious! (2024)

Are you looking for healthy Mediterranean diet recipes? Look no further! These gluten-free recipes are a delicious place to start!

The Mediterranean diet is one of the healthiest in the world. It’s based on whole, unprocessed foods and includes plenty of fruits and vegetables, lean protein, healthy fats, and whole grains. If you’re following a gluten-free diet, you’ll be happy to know that many Mediterranean recipes are also gluten-free.

Let’s look at what the Mediterranean Diet is all about. Then I’ll share my favorite gluten-free Mediterranean diet-inspired healthy recipes with you. Happy cooking!

70+ Best Mediterranean Diet Recipes-Gluten Free & Delicious! (1)

What Is the Mediterranean Diet?

Traditionally speaking, the Mediterranean Diet follows the traditional dietary habits of people living in countries bordering the Mediterranean Sea, including Croatia, Cyprus, France, Greece, Israel, Lebanon, North Africa, Portugal, Southern Italy, Spain, Turkey, and several others.

As a Southern California (San Diego) native living in a Mediterranean-like climate, with many similar locally grown foods, my interpretation of the diet expands to all of these Mediterranean recipes, featuring the nourishing foods listed below.

What Do You Eat on a Gluten-Free Mediterranean Diet?

EAT DAILY: Fresh fruit, vegetables, whole grains (including my favorite gluten-free whole grains), heart-healthy fats (especially extra virgin olive oil), beans, nuts, legumes, seeds, dried and fresh herbs, and spices.
EAT 2+ TIMES PER WEEK: Fish & Seafood
ENJOY OCCASIONALLY: Poultry, eggs, cheese, & yogurt.
EAT LESS OFTEN, IN SMALL AMOUNTS: Red meat & sweets.
DRINK: Mostly water. If you drink alcohol, enjoy wine in moderation (i.e., up to 1 5-ounce glass for women, and up to 2 5-ounce glasses for men per day)

70+ Best Mediterranean Diet Recipes-Gluten Free & Delicious! (2)

What Foods Are Not Allowed on a Mediterranean Diet?

As I mentioned above, one of the things I love the most about the Mediterranean diet is the emphasis on what foods to add to your diet. And while I’m not a fan of forbidding foods outright, to reap the best long term health benefits of the Mediterranean cuisine & these Mediterranean diet recipes, it’s best to minimize the following foods:

Highly processed foods.
Refined & highly processed grains. (i.e. flour, bread, and pasta made with refined grains)
Lots of sweets & foods high in added sugars.
Red meat & processed meats (now and then, they’re fine)
Trans fats & chemically refined vegetable oils.

Sample Mediterranean Diet Grocery List

FRESH VEGETABLES: Artichokes, bell peppers, broccoli, cucumbers, eggplant, fennel, green beans, leafy greens (i.e., arugula, kale, and spinach), leeks, mushrooms, potatoes, radishes, sweet potatoes, red onions, and zucchini.
FRESH FRUIT: Apples, apricots, avocadoes, cherries, dates, figs, grapefruit, grapes, melon, nectarines, oranges, peaches, pears, pomegranates, strawberries, tangerines, and tomatoes.
HERBS & SPICES: Anise, basil, cloves, cumin, fennel seed, garlic, lavender, marjoram, mint, oregano, parsley, pepper, rosemary, sage, sumac, tarragon, and thyme.
GRAINS (* are gluten-free): Barley, buckwheat *, bulgur, corn * (polenta), farro, millet *, oats*, white and brown rice *
BEANS & LEGUMES: Chickpeas (garbanzo beans), fava beans, lentils, split peas, white beans (i.e., cannellini beans)
NUTS & SEEDS: Almonds, cashews, hazelnuts, pinenuts, pistachios, sesame seeds, and walnuts.
HEALTHY FATS: Extra virgin olive oil & olives (i.e.kalamata olives)
DAIRY: Feta cheese, fresh mozzarella, Greek yogurt, halloumi, manchego cheese, Parmigiana-Reggiano, and ricotta cheese.
EGGS, MEAT, POULTRY, & SEAFOOD: Eggs, tinned & fresh fish (i.e., sardines, salmon, & tuna), shellfish (crab, mussels, oysters), lamb, and lean chicken breast.

What are The Long-Term Health Benefits of the Mediterranean Diet?

The Mediterranean diet was ranked as the best overall diet in U.S. News and World Report for 2022.

Reduced risk of cardiovascular and heart disease. Research has shown that a Mediterranean diet supplemented with extra virgin olive oil or nuts may reduce the risk of stroke by 30%.
Decreased risk of type 2 diabetes. A Mediterranean diet may reduce the risk of type 2 diabetes.
Decreased risk of premature death. Telomeres are a part of DNA that can help predict life expectancy. For example, longer-length telomeres {a good thing!} have been found in healthy middle-aged women who closely follow a Mediterranean diet.
Sustainable weight loss. In one study, people on a Mediterranean diet lost more weight than people following a low-carb diet for one year.
Better cognition & brain health. Although the research in this area is preliminary, there is good evidence that a MIND diet, a combination of the Mediterranean diet and the DASH diet, can boost brain function & reduce the risk of Alzheimer’s by up to 53%.

Related Story: The MIND Diet Meal Plan is a Delicious Way to Boost Your Brain Health!

More Reasons to Love the Gluten-Free Mediterranean Diet

It’s easy to follow. The flavorful ingredients emphasized in a Mediterranean diet are regularly available at your grocery stores and online. And, you’ll discover so many delicious gluten-free Mediterranean diet recipes here today!
It’s an “eating plan,” not a diet. Counting calories is NOT required. And while some foods are limited, nothing is “banned,” making long-term compliance to the Mediterranean diet a cinch.
It’s deliciously satisfying. All of the Mediterranean Diet recipes featured here are rich in high fiber foods & healthy fats that help fill you up & keep your energy levels humming all day long, not to mention they keep your gut microbiome happy!
It’s adaptable. Pair a Mediterranean diet withother dietary restrictions(i.e., gluten-free, vegetarian/vegan, low FODMAP).
It’s a lifestyle! The food is essential, yes, but other healthy habits are encouraged, including daily physical activity & enjoying meals with family and friends.

Here are a few other Mediterranean diet lifestyle tips from one of my favorite books, Wild Mediterranean by Stella Metsovas.

Mediterranean Lifestyle Tips!

LAUGH
TEND A GARDEN
AVOID TOXIC PEOPLE
SAY “NO” TO GUILT!

I say “amen” to all of the above, and let’s get on to the recipes!

Gluten-Free Mediterranean Diet Recipes

This collection of the best gluten-free Mediterranean diet recipes includes appetizers, delicious breakfast recipes, lunch ideas, main dish recipes, healthy dinner ideas, side dishes, and healthy Mediterranean desserts made with wholesome ingredients. Enjoy!

Huge thanks to my dietitian nutritionist and food blogger pals for sharing their delicious gluten-free Mediterranean diet recipes! I personally can’t wait to try them all~I hope you do too!

I hope you enjoyed this post! Please check out the recipe links above, or pin it for delicious inspiration whenever you’re hungry!

P.S. Be sure to check out my free 7-day Mediterranean diet meal plan + shopping list!

References & Resources

Let’s Chat! Do you have any questions about the Mediterranean diet recipes I can answer? Leave a comment or get in touch. Cheers!

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EA Stewart

Registered Dietitian and Nutritionist

EA Stewart, MBA, RD is an integrative registered dietitian specializing in wellness nutrition, digestive health, autoimmune disease, brain health, and vibrant aging. She creates easy, plant-forward gluten-free recipes for a wide variety of diets including low FODMAP, Mediterranean, and more.

70+ Best Mediterranean Diet Recipes-Gluten Free & Delicious! (2024)

FAQs

Can you eat a Mediterranean diet and be gluten-free? ›

For patients with celiac disease, the Med Diet can help provide important nutrients that a typical gluten-free diet may lack—without the significant risk of undesired weight gain that can lead to overweight or obesity. And the diet can easily be made gluten-free.

Read The Full Story ›

Is the Mediterranean diet good for seniors? ›

Improves Cardiovascular Health

Cardiovascular disease is more common in older adults, and therefore, they should make sure to regularly monitor their cholesterol and blood pressure. By following a Mediterranean diet, they will have a lower risk of heart disease.

What are the 2 most recognized ingredients in Mediterranean diet? ›

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Can you eat eggs and cheese on the Mediterranean diet? ›

Make sure your eggy breakfasts are Mediterranean Diet friendly. This includes using healthy extra virgin olive oil to cook the eggs. If you are using cheese, it is a sprinkle for taste rather than a main ingredient.

Tell Me More ›

What should you not eat on a gluten-free diet? ›

In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.

Read On ›

What is the best diet for a 75 year old woman? ›

Eat a wide variety of foods from the five food groups : plenty of colourful vegetables, legumes/beans; fruit; grain (cereal) foods, mostly wholegrain and high fibre varieties; lean meats and poultry, fish, eggs, tofu, nuts and seeds; milk, yoghurt, cheese or their alternatives, mostly reduced fat.

How often should I eat chicken on a Mediterranean diet? ›

About 1–3 times a week it is recommended to choose white meat, fish, and eggs. Instead of salt, use herbs and spices to flavour your meals. The importance of “eating in moderation” is clear when it comes to this diet.

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Do you eat bananas on a Mediterranean diet? ›

Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

Learn More ›

How many eggs per day in a Mediterranean diet? ›

Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.

What foods are restricted on the Mediterranean diet? ›

So, what foods are not allowed on the Mediterranean diet? The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products.

Get More Info ›

Can celiacs eat Greek food? ›

Lots of Greek dishes are naturally gluten free. Usually there are no sneaky marinades containing gluten to contend with, but again I always give them my card to play it safe.

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Is Mediterranean diet anti-inflammatory? ›

Whereas the Mediterranean diet is an example of an anti-inflammatory diet, the Standard [North] American Diet (or SAD diet), which contains large amounts of calorically-dense processed foods, saturated fat, and added sugar, is pro-inflammatory and associated with increased risk of cardiovascular disease and death [3-6] ...

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How to heal your gut from gluten intolerance? ›

Unfortunately, gluten sensitivity, aka gluten intolerance, can't be cured or reversed. However, you can modify your diet and lifestyle to prevent gluten-related symptoms. Diets that may help with non-celiac gluten sensitivity include the gluten-free diet, low-FODMAP diet, and low-ATI diet.