26 Gluten Free Mediterranean Diet Recipes

Merging the Mediterranean and Gluten-Free Diets

The Mediterranean diet is widely lauded for its health benefits, with multiple studies associating it with a reduced risk for heart disease, cancer, Alzheimer’s disease, and other chronic conditions. The diet’s core tenets revolve around consuming vegetables, fruits, legumes, whole grains, healthy fats, and fish in moderation. However, one may wonder, “Is the Mediterranean Diet gluten-free?”

While it’s not inherently gluten-free, it is perfectly feasible to follow a gluten-free Mediterranean diet. By making mindful food choices and being aware of hidden gluten sources, you can successfully harmonize these two dietary approaches. To make your journey easier, we’ve put together this handy guide.

What is Gluten?

Gluten is a protein present in wheat, barley, and rye. While most people digest gluten without issues, it can cause inflammation and digestive discomfort for those with celiac disease or gluten sensitivities. If you’re among these individuals, we aim to answer all your questions about following a gluten-free Mediterranean diet.

The Gluten Challenge in the Mediterranean Diet

The Mediterranean diet often incorporates whole wheat (such as farro, couscous, and whole-wheat pastas, breads, and crackers), rye, and barley, all of which contain gluten. Consequently, these are the foods you’ll need to avoid or replace.  Luckily, there are plenty of tasty gluten free substitutes to many of the glutinous foods eaten in the Mediterranean even bread and pasta.

Oats can also be eaten as they are naturally gluten-free but beware as they are sometimes processed with wheat products. Therefore, always check if your oats are labeled gluten-free. For those with celiac disease, a small percentage may react to avenin, a protein similar to gluten found in oats. It’s crucial to observe how your body responds to oats.

Beware of Hidden Gluten

Soy sauces, salad dressings, frozen meals, and granola bars can be clandestine sources of gluten, often containing ingredients like malt syrup or wheat starch. To ensure a product is gluten-free, scrutinize the ingredient list and favor products labeled as gluten-free. Preparing your meals at home is an effective way to confirm that your ingredients are safe and gluten-free. The Celiac Disease Foundation provides a comprehensive list of gluten-containing foods for those interested.

Embracing Gluten-Free Mediterranean Foods

Several gluten-free whole grains are part of the Mediterranean diet, including buckwheat, corn, oats, rice, and quinoa. These can serve as excellent replacements for gluten-containing foods like farro and barley.

The rise of new gluten-free products, such as legume-based or rice flour pastas, has made a gluten-free diet more accessible. Always remember to check the ingredient labels to ensure they’re safe for you.

The majority of the Mediterranean diet is naturally gluten-free, comprising nutrient-dense foods like legumes, veggies, fruits, nuts, fish, and meat products.

Your Gluten-Free Mediterranean Diet Toolkit

To further simplify your gluten-free Mediterranean journey, here’s a handy list of gluten-free staples:

Grains: Choose from a variety of gluten-free options such as buckwheat, corn, oats, rice, and quinoa.

Legumes: Lentils, chickpeas, and other beans are excellent sources of plant-based protein.

Fruits and Veggies: Fresh produce is a cornerstone of the Mediterranean diet, and all fruits and vegetables are gluten-free.

Protein: Fish, poultry, and lean meats are all gluten-free. Remember to avoid breaded versions.

Healthy Fats: Olive oil, avocados, and nuts are gluten-free sources of healthy fats.

Dairy: Cheese, yogurt, and other dairy products are typically gluten-free. Again, check labels to ensure no gluten-containing ingredients are added.

By consciously choosing gluten-free options and being mindful of hidden gluten sources, it is entirely possible to enjoy the numerous health benefits of the Mediterranean diet while adhering to a gluten-free lifestyle. As we always recommend, consult a registered dietitian or nutritionist for personalized advice based on your dietary needs and restrictions. Happy eating!

Can I eat a Gluten Free Mediterranean Diet?

Yes!  The Mediterranean Diet isn’t just pasta and bread.  There is so much amazing food in the Mediterranean  that is naturally gluten free.  Did you know, for example, that many versions of traditional Italian eggplant parmesan have no bread crumbs in it?   And did you know that falafel, one of the most enjoyed foods in the Middle East, is usually gluten free?  The truth is that the majority of recipes eaten in the Mediterranean are gluten free.  Below are 26 of our absolute favorite recipes from the gluten free Mediterranean Diet.

Torta Caprese (Italian Chocolate Cake)

Torta Caprese (Italian Chocolate Cake)

Blueberry Overnight Oats with Greek Yogurt

Blueberry Overnight Oats with Greek Yogurt

Greek Almond Cookies

Greek almond Cookies

Quinoa Tabbouleh

Quinoa Tabbouleh

Buckwheat Pancakes with Coconut Cream

Buckwheat Pancakes with Coconut Cream

Eggplant Parmesan with Prosciutto

Eggplant Parmesan with Prosciutto

 

Savory Breakfast Polenta with Eggs, Sautéed Onions and Spinach

Savory Breakfast Polenta with Eggs, Sautéed Onions and Spinach

 

Moroccan Meatballs and Veggies

Moroccan Meatballs and Veggies

 

Quinoa Salad with Cucumbers and Olives

Quinoa Salad with Cucumbers and Olives

 

Italian Polenta Pizza with Caramelized Onions and Kalamata Olives

Italian Polenta Pizza with Caramelized Onions and Kalamata Olives

 

Zucchini Noodles Baked In Olive Oil

Zucchini Noodles Baked In Olive Oil

 

Italian Baked Polenta

Italian Baked Polenta

 

Broccoli Quiche with Roasted Potato Crust

Broccoli Quiche with Roasted Potato Crust

 

Falafel (Chickpea Patties with Sesame, Cilantro and Parsley) – Egypt

Falafel (Chickpea Patties with Sesame, Cilantro and Parsley) – Egypt

 

Italian Parmesan Risotto with Saffron

Italian Parmesan Risotto with Saffron

 

“Naked” or Crustless Zucchini Pie

“Naked” or Crustless Zucchini Pie

 

Greek Stuffed Grape Leaves

 

Greek Stuffed Grape Leaves

 

Shakshuka (Eggs Poached in Spicy Tomato Sauce – Morocco)

Shakshuka (Eggs Poached in Spicy Tomato Sauce – Morocco)

 

Sheet Pan Chicken Thighs with Peppers and Onions

Sheet Pan Chicken Thighs with Peppers and Onions

 

Kalamata Olive and Chickpea Paella

Kalamata Olive and Chickpea Paella

 

Italian Red Pesto with Sun Dried Tomatoes and Arugula

Italian Red Pesto with Sun Dried Tomatoes and Arugula

 

Bean Burgers with Garlic and Sage

 

Bean Burgers with Garlic and Sage

 

Pastelli

Pastelli

 

Whipped Feta with Lemon and Fresh Dill

Whipped Feta with Lemon and Fresh Dill

 

Tuscan White Bean Soup with Sausage and Kale

Tuscan White Bean Soup with Sausage and Kale

 

Grilled Salmon Salad with Yogurt Dill Dressing

Grilled Salmon Salad with Yogurt Dill Dressing