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!
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)
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 with other 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!
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!
Mediterranean Diet Recipes for Breakfast
Lunches
Mediterranean Diet Recipes for Dinner
Side Dish Recipes
Mediterranean Diet Desserts
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
- Oldways
- Harvard Health
- Mayo Clinic Mediterranean diet: A heart-healthy eating plan
- Mediterranean Diet & MIND Diet Recipes on Pinterest
Let’s Chat! Do you have any questions about the Mediterranean diet recipes I can answer? Leave a comment or get in touch. Cheers!
