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The Best Gluten Free Mediterranean Diet Recipes for Your Health

Gluten Free Mediterranean Diet Recipes
Photo credit: Brooke Lark at Unsplash๏ปฟ

This gluten free Mediterranean diet recipes round-up is the ultimate guide featuring 70+ Mediterranean diet inspired breakfast, lunch, dinner, side dish, and dessert recipes. Enjoy in good health!

If you’re confused by all the “popular” diet advice on the internet, you’re not alone.

It’s the same question many of my readers and clients struggle with.

And, while my first bit of advice is always, no one diet fits all, that being said, a Mediterranean diet is a great starting point for most people who want to feel great and optimize their health.

Oh, and let’s not forget the best part…

All the delicious food you get to eat on a Mediterranean Diet!

Let’s take a closer look at what the Mediterranean Diet is all about, then I’ll share my favorite gluten free Mediterranean diet recipes with you!

What Is the Mediterranean Diet?

Traditionally speaking, the Mediterranean Diet is based on the traditional dietary habits of people living in countries bordering the Mediterranean Sea, including Greece, {Southern} Italy, and Spain, as well as Cyprus, Croatia, Morocco, Portugal, and 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 inspired recipes, featuring the nourishing foods listed below.

What Kind of Food Do You Eat on a Gluten Free Mediterranean Diet?

  • EAT DAILY: Fruit, vegetables, whole grains {including my favorite gluten free whole grains}, extra virgin olive oil, beans, nuts, legumes, seeds, herbs, and spices. Popular vegetables in the Mediterranean diet include: spinach, eggplant, tomatoes, broccoli, peppers, mushrooms, and garlic.
  • EAT 2+ TIMES PER WEEK: Fish & Seafood {check out this seafood calculator at the Environmental Working Group for safe & sustainable seafood list}
  • ENJOY OCCASIONALLY: Poultry, eggs, cheese, & yogurt.
  • EAT LESS OFTEN, IN SMALL AMOUNTS: 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}
Croatia
Side note: If you’ve ever thought about visiting Croatia {pic above} & have any questions about traveling to Dubrovnik, let me know~it was one of our favorite family trips ever

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, in order to reap the best long term health benefits of a Mediterranean diet & 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)
  • Lot’s of sweets & foods high in added sugars.
  • Red meat & processed meats (every now and then, they’re fine)
  • Trans fats & chemically refined vegetable oils.

What Are The Health Benefits of the Mediterranean Diet?

  1. Reduced risk of cardiovascular disease. Research has shown that a Mediterranean diet supplemented with extra virgin olive oil or nuts, may reduce the risk of stroke by 30%.
  2. Decreased risk of type 2 diabetes. A Mediterranean diet has also been shown to reduce the risk of type 2 diabetes.
  3. Decreased risk of premature death. Telomeres are a part of DNA that can help predict life expectancy. Longer length telomeres {a good thing!} have been found in healthy middle-aged women who closely follow a Mediterranean diet.
  4. 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 health & reduce the risk of Alzheimer’s by up to 53%. Learn more about the MIND diet & get a 3-day MIND Diet Meal Plan.

More Reasons to Love the Gluten Free Mediterranean Diet

It’s easy to follow. All of the foods emphasized on a Mediterranean diet are regularly available at your grocery stores, and on-line. 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 it’s recommended to limit some foods, 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 help fill you up & keep your energy levels humming all day long, not to mention they keep your gut microbiome happy as well!

It’s adaptable. A Mediterranean diet can be combined with  any other dietary restrictions you might need or desire {i.e. gluten free, vegetarian/vegan, low FODMAP} If you need help putting together a personalized Mediterranean diet plan, let me know~I’d love to help!

It’s a lifestyle! The food is important, yes, but other healthy habits are encouraged as well, 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…

  • Laugh!
  • Tend a garden
  • Avoid toxic people
  • Say “no” to guilt

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

GLUTEN FREE MEDITERRANEAN DIET RECIPES

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!

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

And, for further reading, check out the links below…

References & Resources

Let’s Chat!

Which of these recipes do you want to try first???

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

15 thoughts on “The Best Gluten Free Mediterranean Diet Recipes for Your Health”

  1. I love the round up of great recipes for this – it makes it so much easier to have one page to come back to again, and again! Thanks!

  2. This is such a helpful post! I’ve always heard that eating a Mediterranean diet is such a good way to go. I’m really curious in trying it!

  3. I just love the Mediterranean way of life. I spent many years in France and I love the way that every meal is celebrated and long table lunches are so common.
    What a great round up of dishes. So many great new recipes to try ๐Ÿ˜€

  4. I am one happy camper right now! I have to eat gluten-free and I love the Mediterranean style diet. Having all of these recipes in one place is amazing!

  5. What a great resource! I am a big fan of foods that would be considered part of the Mediterranean diet but bread and other gluten can often be in there, so nice to have lots of options if you are trying to avoid gluten (or even if you are not!)

  6. I absolutely love Mediterranean food and think the lifestyle is just the perfect balance of good food, healthy amounts of physical activity, and dining in a relaxed and casual way with loved ones. Don’t tell my hubby, but I think I would be willing to move from NY to anywhere in the Mediterranean ๐Ÿ˜‰ Thanks for including my sheet pan salmon recipe in this amazing, delicious and healthy roundup!

    1. I agree~the Mediterranean lifestyle is definitely one to aspire too! I won’t say a word to your hubby-ha,ha ๐Ÿ™‚ Thanks so much for sharing your sheet pan salmon recipe~it looks amazing!

  7. I will definitely be pinning a few of these recipes to try. Thanks for including my amaretti cookies โ™ฅ I am off to share. Have a great week-end !

  8. Of course I’m LOVING this round up!!! Where to start – may as well start with the first breakfast recipe – your cantaloupe breakfast bowl! (And those falafel waffles look yummy too.)

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