The Mediterranean diet is renowned for its health benefits, rich flavors, and vibrant colors. With its emphasis on whole grains, fruits, vegetables, lean proteins, and healthy fats, it’s no wonder this culinary approach has gained such popularity worldwide. For those with dietary restrictions, however, the Mediterranean diet can be a bit more challenging to follow. That’s why we’ve curated 20 delectable gluten-free Mediterranean recipes that not only cater to dietary needs but also showcase the incredible flavors and textures of the region.
From hearty quinoa salads to crispy falafel wraps, these recipes will transport you straight to the sun-kissed Mediterranean coast. Whether you’re a seasoned cook or just starting out in the kitchen, we’ve got something for everyone. So why not start your culinary journey today? Dive into our selection of gluten-free Mediterranean recipes and get ready to savor the flavors of the Mediterranean without sacrificing taste or nutrition.
Mediterranean Quinoa Salad
This vibrant salad is a perfect blend of quinoa, vegetables, and Mediterranean flavors, making it a healthy and satisfying side dish or light lunch.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 cup cherry tomatoes, halved
– 1 cup cucumber slices
– 1/2 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 2 tbsp. extra-virgin olive oil
– 2 tbsp. red wine vinegar
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. In a large bowl, combine cooked quinoa, mixed greens, cherry tomatoes, cucumber slices, olives, and feta cheese.
2. In a small bowl, whisk together olive oil and red wine vinegar.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or dill if desired.
Cooking Time: 10 minutes (quinoa cooking time not included)
Gluten Free Falafel with Tahini Sauce
Craving Middle Eastern flavors? This recipe brings together crispy, flavorful falafel and creamy tahini sauce for a deliciously gluten-free snack or meal.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup gluten-free all-purpose flour
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 1/4 teaspoon ground cumin
– 1/4 teaspoon paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons lemon juice
– 1 egg, lightly beaten (for binding)
– Tahini sauce ingredients: 1/2 cup tahini paste, 1/4 cup lemon juice, 1/4 cup water, garlic powder to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mash chickpeas with a fork until coarsely textured.
3. Add flour, parsley, cilantro, cumin, paprika, salt, and pepper. Mix well.
4. Add lemon juice and egg. Mix until a dough forms.
5. Shape into 8-10 falafel patties. Place on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until crispy and golden brown.
Tahini Sauce:
1. In a bowl, whisk together tahini paste, lemon juice, and water.
2. Add garlic powder to taste.
3. Serve falafel with warm tahini sauce for dipping.
Cooking Time: 20-25 minutes
Greek Stuffed Peppers with Lentils
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the comfort of lentils with the bold flavors of Greece.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked lentils
– 1/2 cup cooked rice
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 teaspoon dried oregano
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked lentils, rice, feta cheese, parsley, garlic, salt, and pepper.
3. Stuff each bell pepper with the lentil mixture, leaving some room at the top.
4. Drizzle tops with olive oil and sprinkle with oregano.
5. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Roasted Eggplant and Chickpea Stew
A flavorful and nutritious vegetarian stew that combines the richness of roasted eggplant with the comforting warmth of chickpeas.
Ingredients:
– 2 medium eggplants, sliced into 1-inch thick rounds
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes (14.5 oz)
– 2 cups vegetable broth
– 1 tsp ground cumin
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Place eggplant slices on a baking sheet lined with parchment paper. Roast for 30 minutes or until tender.
2. In a large pot, sauté onion and garlic over medium heat until softened. Add red bell pepper and cook for an additional 2-3 minutes.
3. Add chickpeas, diced tomatoes, vegetable broth, cumin, salt, and pepper to the pot. Stir to combine.
4. Once eggplant is roasted, add it to the pot and stir to combine.
5. Reduce heat to low and simmer for 20-25 minutes or until flavors have melded together.
6. Taste and adjust seasoning as needed. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 50-60 minutes
Gluten Free Spanakopita with Almond Flour Crust
A classic Greek dish gets a gluten-free twist with this recipe for Spanakopita, featuring an almond flour crust and a delicious spinach filling.
Ingredients:
For the crust:
– 1 1/2 cups almond flour
– 1/4 cup confectioners’ sugar
– 1/4 teaspoon salt
– 1/2 cup cold unsalted butter, cut into small pieces
For the filling:
– 1 package frozen spinach, thawed and drained
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup crumbled feta cheese
– 1 egg, beaten
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a medium bowl, combine almond flour, confectioners’ sugar, and salt. Add cold butter and use a pastry blender or fingers to work into a crumbly mixture.
3. Press crust mixture into the bottom of a 9-inch tart pan with a removable bottom.
4. In a large skillet, sauté onion and garlic until softened. Add spinach and cook until wilted.
5. Stir in feta cheese and beaten egg. Season with salt and pepper to taste.
6. Pour filling into the prepared crust and smooth out.
7. Bake for 35-40 minutes or until crust is golden brown and filling is set.
Cooking Time: 35-40 minutes
Lemon Garlic Shrimp with Zucchini Noodles
Brighten up your dinner plate with this refreshing and flavorful dish, featuring succulent shrimp cooked to perfection in a zesty lemon-garlic sauce, served atop a bed of tender zucchini noodles.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 lemons, juiced (about 2 tablespoons)
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 medium zucchini
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the zucchini noodles according to package instructions or until tender, about 3-5 minutes. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 1 minute, until fragrant.
3. Add the shrimp to the skillet and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove the shrimp from the skillet and set aside. Reduce the heat to medium and add the lemon juice to the skillet. Scrape up any browned bits from the bottom of the pan.
5. Combine the cooked zucchini noodles, shrimp, and lemon-garlic sauce in a serving dish. Top with Parmesan cheese, if desired. Serve immediately.
Cooking Time: 15-20 minutes
Moroccan Spiced Chicken with Olives
Discover the rich flavors of Morocco with this aromatic and savory dish, perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 1/2 pounds boneless, skinless chicken thighs
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cayenne pepper
– Salt and pepper to taste
– 1/4 cup pitted green olives, sliced
– 2 cloves garlic, minced
– 1 tablespoon fresh parsley, chopped
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together cumin, smoked paprika, cinnamon, and cayenne pepper.
3. Season the chicken with salt, pepper, and the spice mixture.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Add the chicken and cook until browned, about 5 minutes per side.
5. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until cooked through.
6. Remove from the oven and top with sliced olives, garlic, and parsley.
Cooking Time: 30-35 minutes
Gluten Free Hummus with Veggie Sticks
Enjoy a delicious and healthy snack with this easy-to-make gluten-free hummus recipe, perfect for dipping crunchy veggie sticks.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon salt
– 3 tablespoons tahini (gluten-free)
– 1/4 cup water
– Veggie sticks (carrots, cucumbers, bell peppers)
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, olive oil, garlic, and salt.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Add tahini and water, blending until well combined.
4. Taste and adjust seasoning if desired.
5. Serve with veggie sticks of your choice.
Cooking Time: 10 minutes
Yield: About 1 cup hummus (serves 2-4)
Mediterranean Tuna Salad with Artichokes
Mediterranean Tuna Salad with Artichokes Recipe
Combine the bright flavors of the Mediterranean with this refreshing tuna salad, featuring artichoke hearts and a zesty dressing.
Ingredients:
– 1 (5 oz) can of tuna in water, drained and flaked
– 1/2 cup of canned artichoke hearts, drained and chopped
– 1/4 cup of Kalamata olives, pitted
– 1/4 cup of red onion, thinly sliced
– 2 cloves of garlic, minced
– 2 tbsp of freshly squeezed lemon juice
– 1 tsp of Dijon mustard
– Salt and pepper to taste
– 2 tbsp of extra virgin olive oil
– Fresh parsley, chopped (optional)
Instructions:
1. In a medium-sized bowl, combine the tuna, artichoke hearts, olives, red onion, and garlic.
2. In a small bowl, whisk together the lemon juice, Dijon mustard, salt, and pepper to make the dressing.
3. Pour the dressing over the tuna mixture and toss to combine.
4. Stir in the olive oil until well combined.
5. Taste and adjust seasoning as needed.
6. Garnish with chopped parsley if desired.
7. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: None (no cooking required)
Baked Cod with Tomatoes and Capers
A flavorful and moist cod dish infused with the brightness of tomatoes and capers, perfect for a quick weeknight dinner.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large ripe tomatoes, diced
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– 1/4 cup capers, rinsed and drained
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. In a small bowl, mix together olive oil, garlic, oregano, salt, and pepper.
5. Brush the mixture evenly over the cod fillets.
6. Top each cod fillet with diced tomatoes, parsley, and capers.
7. Bake for 12-15 minutes or until cod is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Herbed Chickpea and Spinach Stew
A hearty and healthy stew perfect for a cozy night in, this recipe combines the creaminess of chickpeas with the earthy flavor of spinach.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the minced garlic and cook for 1 minute, until fragrant.
3. Add the chickpeas, thyme, paprika, salt, and pepper. Cook for 2 minutes, stirring occasionally.
4. Pour in the vegetable broth and bring to a simmer.
5. Reduce heat to low and let stew cook for 20-25 minutes, or until the flavors have melded together and the spinach has wilted.
6. Stir in the fresh spinach leaves and cook until heated through.
Cooking Time: 25 minutes
Gluten Free Tabouli with Quinoa
This refreshing quinoa salad is a twist on the classic Middle Eastern tabouli, swapping bulgur for nutritious quinoa and omitting gluten altogether. A perfect side dish or light lunch, this recipe showcases the versatility of quinoa in a flavorful and healthy meal.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup chopped fresh parsley
– 1/2 cup chopped scallions (green onions)
– 1/4 cup chopped fresh mint
– 1/4 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, parsley, scallions, mint, and cherry tomatoes.
2. Drizzle with olive oil and lemon juice; toss to coat.
3. Season with salt and pepper to taste.
4. If using feta cheese, crumble it on top of the salad.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (including quinoa cooking time)
Ratatouille Stuffed Portobello Mushrooms
Transform ordinary portobello mushrooms into a culinary masterpiece with this flavorful recipe, inspired by the French classic ratatouille. Earthy portobellos are stuffed with a rich mixture of roasted vegetables and herbs, perfect for a cozy dinner or impressive appetizer.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1/2 cup ratatouille (see note)
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a small skillet, heat the olive oil over medium-low. Add the chopped onion and cook until softened, about 5 minutes.
3. Stuff each mushroom cap with the ratatouille mixture, spreading it evenly.
4. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
5. Drizzle the top of each mushroom with the cooked onion mixture and sprinkle with thyme.
6. Season with salt and pepper to taste.
7. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
Note: Ratatouille can be store-bought or homemade. For a quick shortcut, use a pre-made ratatouille mix and follow the package instructions.
Grilled Lamb Kebabs with Tzatziki
A classic Greek-inspired dish that combines the flavors of tender lamb, crisp vegetables, and creamy tzatziki sauce.
Ingredients:
– 500g lamb shoulder or neck fillet, cut into 1-inch cubes
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 2 cloves garlic, minced
– 1 red bell pepper, seeded and chopped
– 1 zucchini, sliced
– 1 cup plain Greek yogurt
– 1/4 cup cucumber, peeled and grated
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Thread lamb cubes, onion, garlic, bell pepper, and zucchini onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt and pepper.
4. Grill kebabs for 8-10 minutes, turning occasionally, or until lamb reaches desired level of doneness.
5. Meanwhile, mix together yogurt, cucumber, lemon juice, salt, and pepper to make tzatziki sauce.
6. Serve grilled kebabs with tzatziki sauce spooned over the top.
Cooking Time: 20-25 minutes
Lentil and Walnut Stuffed Grape Leaves
A Mediterranean-inspired twist on traditional dolmas, this recipe combines the savory flavors of lentils and walnuts with the natural sweetness of grape leaves. Perfect for a unique appetizer or side dish.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup chopped walnuts
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– Salt and pepper to taste
– 20-25 grape leaves (fresh or jarred)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked lentils, chopped walnuts, and parsley.
3. Lay a grape leaf flat on a work surface, with the stem end facing you. Place about 1 tablespoon of the lentil mixture onto the center of the leaf.
4. Fold the stem end over the filling, then fold in the sides and roll the leaf into a neat package. Repeat with remaining leaves and filling.
5. Place stuffed grape leaves seam-side down on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper to taste.
6. Bake for 20-25 minutes, or until grape leaves are tender and filling is heated through.
Cooking Time: 20-25 minutes
Mediterranean Avocado and Feta Salad
Experience the vibrant flavors of the Mediterranean with this refreshing salad, combining creamy avocado, tangy feta cheese, and a hint of herbs.
Ingredients:
– 2 ripe avocados, diced
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons extra-virgin olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced avocado and crumbled feta cheese.
2. Sprinkle the chopped parsley over the top of the salad.
3. Drizzle the olive oil and lemon juice over the salad, tossing gently to combine.
4. Season with salt and pepper to taste.
Cooking Time: 5 minutes
Roasted Red Pepper and Walnut Dip
This sweet and savory dip is perfect for snacking or as a side dish for your favorite crudités. Roasting the red peppers brings out their natural sweetness, while the walnuts add a delightful crunch.
Ingredients:
– 2 large red bell peppers
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped walnuts
– 1/4 cup plain Greek yogurt
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Place the red peppers on a baking sheet, leaving some space between them.
3. Roast the peppers for 30-40 minutes or until the skin is blistered and charred.
4. Remove from the oven and let cool.
5. Peel off the skin, then chop the flesh into small pieces.
6. In a bowl, combine the roasted red pepper, parsley, walnuts, yogurt, olive oil, lemon juice, salt, and pepper.
7. Mix well until all ingredients are fully incorporated.
8. Serve at room temperature.
Cooking Time: 30-40 minutes (roasting time) + 10-15 minutes (prep time)
Gluten Free Lemon Olive Oil Cake
Brighten up your day with this refreshing gluten-free cake, infused with the zest of lemon and the richness of olive oil.
Ingredients:
– 1 1/2 cups almond flour
– 1/2 cup coconut sugar
– 3 large eggs
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 1 teaspoon vanilla extract
– 1/2 teaspoon salt
– 1/4 teaspoon xanthan gum (optional)
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9-inch (23cm) springform pan and set aside.
2. In a large bowl, combine almond flour, coconut sugar, and salt.
3. In a separate bowl, whisk together eggs, lemon juice, olive oil, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Pour the batter into the prepared pan and smooth the top.
6. Bake for 35-40 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 35-40 minutes
Herb-Roasted Chicken with Mediterranean Vegetables
A flavorful and aromatic roasted chicken dish paired with a medley of Mediterranean vegetables, perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs), rinsed and patted dry
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary leaves
– 1 tsp dried thyme
– Salt and pepper to taste
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 large yellow squash, sliced
– 1/4 cup pitted Kalamata olives, sliced
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary leaves, and thyme.
3. Rub the herb mixture all over the chicken, making sure to get some under the skin as well.
4. Season with salt and pepper to taste.
5. Place the chicken in a roasting pan and put it in the oven.
6. Roast for 45-50 minutes or until the internal temperature reaches 165°F (74°C).
7. Meanwhile, toss the bell pepper, zucchini, and squash with olive oil, salt, and pepper. Spread them out on a baking sheet.
8. After the chicken has roasted for 30 minutes, add the vegetables to the oven and continue roasting for an additional 10-15 minutes or until tender.
Cooking Time: Approximately 1 hour 20 minutes
Gluten Free Flatbread with Za’atar and Olive Oil
Experience the rich flavors of the Middle East with this simple recipe for gluten-free flatbread, infused with the aromatic za’atar herb blend and drizzled with extra virgin olive oil.
Ingredients:
– 1 1/2 cups gluten-free all-purpose flour
– 1/4 teaspoon salt
– 1/4 cup warm water
– 1 tablespoon olive oil
– 2 teaspoons za’atar (a blend of thyme, oregano, marjoram, and sumac)
– Optional: sesame seeds or chopped fresh herbs for garnish
Instructions:
1. In a large bowl, combine flour and salt.
2. Gradually add warm water, mixing until a dough forms.
3. Knead the dough for 5 minutes until smooth and elastic.
4. Divide into 6-8 equal pieces.
5. Roll out each piece into a thin circle, about 1/8 inch thick.
6. Brush with olive oil and sprinkle with za’atar.
7. Heat a non-stick skillet or grill over medium-high heat.
8. Cook flatbreads for 30-45 seconds on each side, until lightly browned and crispy.
Cooking Time: 2-3 minutes per flatbread
Summary
Indulge in the flavors of the Mediterranean with these 20 delicious gluten-free recipes. From savory quinoa salads to flavorful falafel and stuffed peppers, there’s something for everyone. Discover mouthwatering dishes like roasted eggplant stew, spinach-stuffed portobello mushrooms, and lamb kebabs with tzatziki sauce. Plus, enjoy sweet treats like lemon olive oil cake and herb-roasted chicken with Mediterranean vegetables. These gluten-free recipes are perfect for anyone looking to explore the rich culinary heritage of the Mediterranean.