Are you looking for delicious and healthy gluten-free recipes that capture the flavors of the Mediterranean? Look no further! The Mediterranean diet is renowned for its numerous health benefits, including reducing the risk of heart disease, diabetes, and certain types of cancer. And with these 20 scrumptious gluten-free recipes, you can enjoy the rich flavors and aromas of this cuisine while also accommodating dietary restrictions.
From quinoa salads to stuffed bell peppers, these Mediterranean-inspired dishes are not only gluten-free but also packed with nutrients from fresh vegetables, lean proteins, and healthy fats. Whether you’re a foodie looking for new inspiration or someone with celiac disease or a severe gluten intolerance, these recipes will satisfy your cravings and provide you with the energy and vitality to take on the day.
In this article, we’ll explore 20 mouthwatering gluten-free Mediterranean recipes that will transport you to the sun-kissed hills of Greece, the bustling souks of Morocco, and the picturesque coastlines of Italy. So grab a glass of red wine (or sparkling water, if you prefer!), gather your ingredients, and let’s dive into the world of deliciously healthy Mediterranean cooking!
Gluten Free Mediterranean Quinoa Salad
Experience the flavors of the Mediterranean with this healthy and refreshing quinoa salad, perfect for a quick lunch or dinner. This recipe combines nutritious quinoa with colorful vegetables, tangy feta cheese, and a zesty lemon vinaigrette.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber, sliced
– 1/4 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, mixed greens, cherry tomatoes, cucumber, and olives.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Top with crumbled feta cheese and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10-15 minutes (including cooking time for quinoa)
Baked Gluten Free Falafel with Tahini Sauce
Enjoy crispy, flavorful falafel paired with a creamy and tangy tahini sauce, all made possible without gluten. This recipe is perfect for a quick and easy dinner or as a snack.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup brown rice flour
– 1/4 cup gluten-free oats
– 1/4 cup chopped parsley
– 2 cloves garlic, minced
– 1 teaspoon baking powder
– Salt and pepper to taste
– Olive oil for brushing
– Tahini sauce (see below)
Tahini Sauce:
– 1/2 cup tahini paste
– 1/4 cup lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine chickpeas, rice flour, oats, parsley, garlic, baking powder, salt, and pepper.
3. Mix well until a dough forms.
4. Shape into patties or balls.
5. Brush with olive oil and bake for 20-25 minutes, or until crispy on the outside and cooked through.
6. Serve with tahini sauce.
Cooking Time: 20-25 minutes
Gluten Free Greek Lemon Chicken Skewers
Elevate your outdoor gatherings with these flavorful gluten-free Greek lemon chicken skewers, perfect for a quick and easy meal or snack.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 10-12 bamboo skewers
– Fresh parsley or dill, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together lemon juice, olive oil, garlic, oregano, salt, and pepper.
3. Add chicken pieces to the marinade and mix well. Cover and refrigerate for at least 30 minutes or up to 2 hours.
4. Thread marinated chicken onto skewers, leaving a small space between each piece.
5. Grill skewers for 8-10 minutes per side, or until cooked through.
6. Serve hot with chopped parsley or dill, if desired.
Cooking Time: 16-20 minutes
Mediterranean Stuffed Bell Peppers (Gluten Free)
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the sweetness of bell peppers with the savory flavors of Mediterranean cuisine.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked rice (gluten-free)
– 1/2 cup chopped Kalamata olives
– 1/2 cup artichoke hearts, canned or marinated
– 1/4 cup crumbled feta cheese (gluten-free)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large bowl, combine cooked rice, olives, artichoke hearts, feta cheese, garlic, and olive oil.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Place stuffed peppers in a baking dish and bake for 30-40 minutes or until bell peppers are tender.
6. Garnish with chopped parsley, if desired.
Cooking Time: 30-40 minutes
Gluten Free Spanakopita with Almond Flour Crust
This traditional Greek spinach pie gets a delicious twist with the use of almond flour crust, making it perfect for those with gluten intolerance. With its crispy exterior and flavorful interior, this spanakopita is sure to become a new favorite.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup coconut oil, melted
– 1/2 teaspoon salt
– 1 egg, beaten
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese (optional)
– 1/2 cup grated onion
– 2 cloves garlic, minced
– 1/4 cup olive oil
Instructions:
1. Preheat oven to 375°F.
2. In a medium bowl, combine almond flour, melted coconut oil, and salt. Mix until crumbly.
3. Add beaten egg and mix until a dough forms.
4. Press the dough into the bottom of a 9-inch springform pan.
5. In a separate bowl, combine spinach, feta cheese (if using), onion, garlic, and olive oil. Mix well.
6. Pour the spinach mixture over the almond flour crust.
7. Bake for 40-45 minutes or until golden brown.
Grilled Gluten Free Lamb Kebabs with Tzatziki
This recipe combines the rich flavor of lamb with the cooling tanginess of tzatziki sauce, all wrapped up in a gluten-free package. Perfect for a summer barbecue or a quick weeknight dinner.
Ingredients:
– 1 pound lamb cubes (90% lean)
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Gluten-free skewers (10-12 inches long)
– Tzatziki sauce (see below for recipe)
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, lemon juice, and oregano. Add lamb cubes and toss to coat.
3. Thread lamb onto skewers, leaving a small space between each piece.
4. Grill for 8-10 minutes per side, or until lamb reaches desired level of doneness.
5. Serve with tzatziki sauce (see below).
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Combine all ingredients in a bowl and refrigerate for at least 30 minutes before serving.
Gluten Free Mediterranean Zucchini Fritters
Elevate your snack game with these crispy and flavorful gluten-free zucchini fritters, infused with the bold flavors of the Mediterranean. Perfect for a quick appetizer or side dish.
Ingredients:
– 2 medium zucchinis, grated
– 1/2 cup gluten-free all-purpose flour
– 1/4 cup cornstarch
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten
– 1/4 cup olive oil
Instructions:
1. In a large bowl, combine grated zucchini, gluten-free flour, cornstarch, parsley, feta cheese (if using), salt, and pepper.
2. Add the beaten egg and mix until a thick batter forms.
3. Heat the olive oil in a non-stick skillet or deep fryer to 350°F (175°C).
4. Using a spoon, drop small balls of the batter into the hot oil and cook for 2-3 minutes on each side, or until golden brown.
5. Drain fritters on paper towels and serve warm.
Cooking Time: 10-12 minutes
Roasted Eggplant and Chickpea Stew (Gluten Free)
Roasted Eggplant and Chickpea Stew (Gluten Free)
A flavorful and nutritious stew that combines the rich taste of roasted eggplant with the creamy texture of chickpeas. This gluten-free recipe is perfect for a quick and easy dinner.
Ingredients:
– 2 medium eggplants, cut into 1-inch cubes
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth (gluten-free)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss eggplant cubes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large pot, heat the remaining 1 tablespoon olive oil over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Stir in cumin, smoked paprika, salt, and pepper. Cook for 1 minute.
5. Add roasted eggplant, chickpeas, and vegetable broth to the pot. Simmer for 15-20 minutes or until heated through.
6. Taste and adjust seasoning as needed. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Gluten Free Mediterranean Lentil Soup
This recipe combines the comforting warmth of lentils with the bright flavors of the Mediterranean, making it perfect for a chilly evening or a quick lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic and bell pepper; cook for an additional minute.
4. Stir in the lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper.
5. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes or until the lentils are tender.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Herbed Gluten Free Flatbread with Olive Tapenade
Elevate your snack game with this flavorful and aromatic flatbread, perfect for dipping in olive tapenade or enjoying on its own.
Ingredients:
– 1 1/2 cups gluten-free all-purpose flour
– 1/4 cup herbes de Provence (or dried thyme and rosemary)
– 1/4 teaspoon salt
– 1/2 cup warm water
– Olive oil for brushing
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, combine flour, herbes de Provence, and salt.
3. Gradually add warm water, mixing until a dough forms.
4. Knead the dough for 2-3 minutes until smooth.
5. Divide into 6-8 equal pieces and roll out each piece into a thin circle (about 1/16 inch thick).
6. Brush tops with olive oil.
7. Bake for 12-15 minutes, or until flatbreads are lightly browned.
Cooking Time: 12-15 minutes
Tips:
For an added touch, top the flatbread with a dollop of olive tapenade and some crumbled goat cheese before baking. Enjoy!
Gluten Free Stuffed Grape Leaves (Dolmades)
A classic Middle Eastern dish gets a gluten-free twist! These tender grape leaves are stuffed with aromatic rice and spices, perfect for a delicious appetizer or snack.
Ingredients:
– 20-25 grape leaves (fresh or jarred)
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup chopped scallions
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 teaspoon lemon juice
– 1/4 teaspoon paprika
Instructions:
1. Prepare grape leaves according to package instructions.
2. In a bowl, mix cooked rice with parsley, mint, scallions, garlic, salt, pepper, and paprika.
3. Lay a grape leaf flat, with the stem end facing you. Place about 1 tablespoon of rice mixture in the center of the leaf.
4. Fold the stem end over the filling, then fold in the sides and roll up the leaf to form a neat package. Repeat with remaining leaves and filling.
5. Heat olive oil in a large skillet over medium heat. Arrange dolmades seam-side down in a single layer.
6. Cook for 10-12 minutes, or until grape leaves are tender and filling is heated through. Serve warm.
Cooking Time: 10-12 minutes
Mediterranean Gluten Free Tuna Nicoise Salad
Mediterranean Gluten-Free Tuna Nicoise Salad: A refreshing twist on the classic French salad, this recipe combines canned tuna with Mediterranean flavors and textures.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup cooked quinoa
– 1/4 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 1/4 cup cherry tomatoes, halved
– 1/4 cup red onion, thinly sliced
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine quinoa, tuna, olives, artichoke hearts, cherry tomatoes, and red onion.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley if desired.
Cooking Time: 10 minutes
Gluten Free Shakshuka with Chickpeas
This North African-inspired dish is a hearty and healthy breakfast option that’s easy to make and packed with protein. This gluten-free shakshuka recipe adds chickpeas for an extra boost of fiber and nutrition.
Ingredients:
– 1 large onion, diced
– 2 cloves of garlic, minced
– 1 can (14 oz) of chickpeas, drained and rinsed
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 4 eggs
– 1 tablespoon olive oil
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Heat the olive oil in a large oven-safe skillet over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 5 minutes.
3. Add the chickpeas, bell pepper, cumin, smoked paprika, salt, and pepper. Cook for an additional 5 minutes.
4. Make four wells in the mixture and crack an egg into each well.
5. Transfer the skillet to the oven and bake at 375°F (190°C) for 15-20 minutes or until the whites are set and the yolks are still runny.
6. Garnish with chopped parsley or cilantro, if desired. Serve hot.
Cooking Time: 25-30 minutes
Baked Gluten Free Fish with Lemon and Olives
This recipe is a flavorful and healthy twist on traditional baked fish, using gluten-free ingredients and a bright Mediterranean flair.
Ingredients:
– 4 fish fillets (gluten-free), such as cod or tilapia
– 1/2 cup olive oil
– 2 lemons, sliced
– 1/4 cup pitted green olives, sliced
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the fish fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then top each fillet with a slice of lemon, a few olives, and a sprinkle of garlic and oregano.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Gluten Free Mediterranean Hummus Platter
Experience the flavors of the Mediterranean with this vibrant and delicious gluten-free hummus platter, perfect for snacking or entertaining. This easy-to-make appetizer is a delightful combination of creamy hummus, fresh vegetables, and crunchy pita chips.
Ingredients:
– 1 1/2 cups cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Fresh parsley and paprika for garnish
– Gluten-free pita chips or vegetables (carrots, cucumbers, bell peppers) for serving
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender or food processor running, slowly pour in olive oil until well combined.
3. Taste and adjust seasoning as needed.
4. Transfer hummus to a serving bowl. Garnish with parsley and paprika.
5. Serve with gluten-free pita chips or your favorite vegetables.
Cooking Time: 10 minutes
Grilled Halloumi and Vegetable Skewers (Gluten Free)
A flavorful and healthy summer recipe that combines the creamy cheese, sweet vegetables, and smoky grill flavor. Perfect for a quick weeknight dinner or a BBQ gathering.
Ingredients:
– 1 block of halloumi cheese
– 1 red bell pepper, cut into large pieces
– 1 yellow bell pepper, cut into large pieces
– 1 onion, cut into wedges
– 2 cloves of garlic, minced
– 1 zucchini, sliced
– 1 cup of cherry tomatoes, halved
– 10-12 bamboo skewers
– Olive oil, salt, and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Alternate vegetables and halloumi cheese on each skewer, leaving a small space between each piece.
3. Brush with olive oil and season with salt and pepper.
4. Grill for 8-10 minutes, turning occasionally, until the cheese is melted and the vegetables are tender.
5. Serve immediately, garnished with fresh parsley if desired.
Cooking Time: 8-10 minutes
Gluten Free Mediterranean Cauliflower Rice Pilaf
A flavorful and nutritious twist on traditional pilafs, this cauliflower rice dish is perfect for a quick and easy lunch or dinner. The Mediterranean flavors of olives, artichoke hearts, and feta cheese add depth and complexity to this gluten-free recipe.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/2 cup pitted green olives, sliced
– 1/4 cup artichoke hearts, canned or marinated
– 1/4 cup crumbled feta cheese (gluten-free)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
5. Add garlic, olives, artichoke hearts, and feta cheese to the skillet. Cook for an additional 2-3 minutes, stirring frequently.
6. Add the cauliflower “rice” to the skillet and stir to combine with the Mediterranean flavors.
7. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
8. Serve hot.
Cooking Time: Approximately 20-25 minutes.
Lemon Garlic Gluten Free Shrimp Scampi
This recipe combines the brightness of lemon with the richness of garlic, creating a gluten-free shrimp scampi that’s perfect for a quick and flavorful dinner.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/4 cup white wine (gluten-free)
– 1/4 cup chicken broth
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook shrimp in boiling water for 2-3 minutes or until pink. Drain and set aside.
2. In a large skillet, combine garlic, lemon juice, olive oil, white wine, chicken broth, and mustard.
3. Add cooked shrimp to the skillet and toss to coat with the sauce.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 10-12 minutes
Gluten Free Mediterranean Stuffed Tomatoes
Savor the flavors of the Mediterranean with this gluten-free recipe that fills juicy tomatoes with a savory mixture of rice, herbs, and spices. Perfect for a quick and easy dinner or as a side dish.
Ingredients:
– 4 large tomatoes, cored
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh basil
– 1/4 cup crumbled feta cheese (gluten-free)
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cooked rice with parsley, basil, feta cheese, and garlic.
3. Cut the top off each tomato and scoop out some of the insides.
4. Fill each tomato with the rice mixture, leaving about 1 inch at the top.
5. Drizzle olive oil over the tomatoes and season with salt and pepper.
6. Bake for 25-30 minutes or until the filling is lightly browned and the tomatoes are tender.
Cooking Time: 25-30 minutes
Warm Gluten Free Farro Salad with Feta and Herbs
Warm Gluten-Free Farro Salad with Feta and Herbs
Summary: This hearty salad combines the nutty flavor of farro with crumbly feta cheese, fresh herbs, and a hint of warmth from cumin. Perfect for a cozy dinner or lunch.
Ingredients:
– 1 cup cooked gluten-free farro
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked farro, feta cheese, parsley, and mint.
2. Drizzle with olive oil and sprinkle with cumin.
3. Season with salt and pepper to taste.
4. Serve warm, garnished with additional herbs if desired.
Cooking Time: 5-7 minutes (including cooking time for the farro)
Summary
Indulge in the flavors of the Mediterranean with these 20 delicious gluten-free recipes! From salads to main courses, this collection offers a variety of healthy and mouth-watering options. Enjoy quinoa salads, falafel, chicken skewers, stuffed bell peppers, and more. Try baking lamb kebabs or making lentil soup, and don’t miss the flavorful flatbread and hummus platter. Perfect for those with gluten intolerance or preference, these Mediterranean-inspired dishes are sure to satisfy your taste buds.
