The Mediterranean diet is renowned for its emphasis on whole grains, fresh vegetables, and healthy fats. But what really sets it apart is the incredible variety of flavors and textures that can be achieved through the use of herbs, spices, and other ingredients. In this collection of 20 gluten-free Mediterranean recipes, we’ll explore the best of both worlds: delicious, nutritious dishes that just happen to also be gluten-free.
From classic favorites like tabbouleh and hummus, to innovative twists on traditional dishes like quinoa-stuffed bell peppers and artichoke-stuffed portobello mushrooms, these recipes are sure to please even the most discerning palates. Whether you’re looking for a quick and easy weeknight dinner or a show-stopping centerpiece for your next dinner party, we’ve got you covered with our carefully curated selection of Mediterranean-inspired gluten-free recipes.
Grilled Lemon Herb Mediterranean Chicken
Grilled Lemon Herb Mediterranean Chicken: A flavorful and aromatic chicken dish infused with the brightness of lemon and the warmth of herbs, perfect for a summer evening.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh oregano
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, garlic, oregano, thyme, salt, and pepper.
3. Place chicken breasts in a shallow dish and brush the lemon-herb mixture evenly over both sides of the chicken.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Let chicken rest for 2-3 minutes before serving. If using feta cheese, crumble it on top of the chicken during the last minute of grilling.
Cooking Time: 12-15 minutes
Quinoa Tabbouleh with Fresh Herbs
A twist on the classic Middle Eastern salad, this quinoa tabbouleh combines nutty quinoa with fresh herbs and a hint of citrus.
Ingredients:
– 1 cup cooked quinoa
– 2 cups chopped fresh parsley
– 1 cup chopped fresh mint
– 1/2 cup chopped scallions (green onions)
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper, to taste
– 2 cloves garlic, minced
Instructions:
1. In a large bowl, combine cooked quinoa, parsley, mint, scallions, and cilantro.
2. Squeeze the lemon juice over the mixture and toss to coat.
3. Add salt, pepper, and garlic; toss to combine.
4. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 10 minutes
Roasted Eggplant with Tahini Drizzle
Roasted Eggplant with Tahini Drizzle: A flavorful and nutritious vegetarian dish that combines the natural sweetness of eggplant with the creamy richness of tahini sauce.
Ingredients:
– 2 medium-sized eggplants, sliced into 1-inch thick rounds
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup tahini paste
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– 1/4 cup water
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place eggplant slices on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the eggplant, and sprinkle with salt and pepper.
4. Roast in the preheated oven for 30-40 minutes or until tender and lightly caramelized.
5. In a small bowl, whisk together tahini paste, garlic, lemon juice, and water to form a smooth sauce.
6. Drizzle the tahini sauce over the roasted eggplant, garnishing with parsley or cilantro leaves if desired.
Cooking Time: 30-40 minutes
Mediterranean Stuffed Bell Peppers
Mediterranean Stuffed Bell Peppers: A flavorful and nutritious twist on a classic dish!
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked rice
– 1/2 cup black beans, cooked
– 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
– Lemon wedges, optional
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine cooked rice, black beans, feta cheese, parsley, garlic, and olive oil. Mix well.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
7. Serve warm, garnished with lemon wedges if desired.
Cooking Time: 45-50 minutes
Garlicky Shrimp with Olive Oil and Lemon
This recipe combines succulent shrimp with a flavorful combination of garlic, olive oil, and lemon, perfect for a quick and delicious weeknight dinner.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 4 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the garlic and sauté for 1 minute until fragrant.
3. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove the shrimp from the skillet and set aside.
5. Reduce heat to medium and add the lemon juice. Scrape up any browned bits from the bottom of the pan.
6. Return the shrimp to the skillet and toss to coat with the garlic-lemon sauce.
7. Season with salt and pepper to taste.
8. Serve immediately, garnished with parsley or thyme if desired.
Cooking Time: 10-12 minutes
Greek Salad with Homemade Vinaigrette
A refreshing twist on the classic salad, this recipe combines crisp veggies, tangy feta cheese, and a zesty homemade vinaigrette for a flavorful treat.
Ingredients:
– 4 cups mixed greens (Romaine, arugula, etc.)
– 1 cup cherry tomatoes, halved
– 1 cup cucumber, sliced
– 1/2 cup Kalamata olives, pitted
– 1/4 cup crumbled feta cheese
– 1/4 cup red onion, thinly sliced
– Homemade Vinaigrette (recipe below)
Homemade Vinaigrette:
– 1/2 cup extra-virgin olive oil
– 1/4 cup red wine vinegar
– 2 cloves garlic, minced
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and red onion.
2. Whisk together homemade vinaigrette ingredients until smooth.
3. Pour the vinaigrette over the salad and toss to coat.
4. Serve immediately.
Cooking Time: 10 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
Savor the flavors of Italy with this light and refreshing summer dish. This recipe combines the best of zucchini noodles, pesto, and cherry tomatoes to create a delicious and healthy meal.
Ingredients:
– 2 medium zucchinis
– 1/4 cup store-bought or homemade pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper, to taste
– Grated Parmesan cheese, optional (for serving)
Instructions:
1. Bring a large pot of salted water to a boil.
2. Spiralize the zucchinis into noodles; set aside.
3. In a medium bowl, whisk together pesto and 2 tablespoons of the pasta cooking water until smooth.
4. Add the cooked zucchini noodles to the bowl and toss to combine with the pesto mixture.
5. Add the halved cherry tomatoes to the bowl and toss gently to distribute.
6. Season with salt and pepper to taste.
7. Serve warm or at room temperature, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Baked Falafel with Cucumber Yogurt Sauce
Experience the flavors of the Middle East with this crispy baked falafel recipe, served with a refreshing cucumber yogurt sauce. Perfect for a quick and easy dinner or as a snack.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped scallions
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– Cucumber Yogurt Sauce (recipe below)
Cucumber Yogurt Sauce:
– 1 large cucumber, peeled and grated
– 1 cup plain yogurt
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, combine chickpeas, parsley, scallions, garlic, lemon juice, baking powder, salt, and pepper. Mix well.
3. Divide the mixture into 6-8 portions, depending on desired size.
4. Shape each portion into a patty and place on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 20-25 minutes or until golden brown.
6. Meanwhile, mix cucumber, yogurt, and lemon juice for the sauce. Season with salt to taste.
Cooking Time: 20-25 minutes
Lentil and Spinach Stew with Lemon
This hearty and flavorful stew is a perfect blend of protein-rich lentils, nutrient-dense spinach, and the brightness of lemon. Perfect for a cozy evening meal or a packed lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup fresh spinach leaves
– 2 tablespoons olive oil
– 1 lemon, juiced (about 2 tablespoons)
– Salt and pepper to taste
Instructions:
1. In a large pot, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
2. In a separate pan, sauté onion, garlic, and red bell pepper in olive oil until softened.
3. Add cooked vegetables, diced tomatoes, spinach leaves, and lemon juice to the pot with the lentils. Season with salt and pepper to taste.
4. Simmer for an additional 5-7 minutes or until the flavors have melded together.
5. Serve hot, garnished with a squeeze of fresh lemon juice if desired.
Cooking Time: 35-40 minutes
Herbed Cauliflower Rice with Olives and Feta
Transform cauliflower into a flavorful rice substitute, infused with herbs and topped with salty feta and briny olives.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh oregano
– Salt and pepper to taste
– 1/4 cup pitted green olives, sliced
– 1/4 cup crumbled feta cheese
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook for 1 minute.
4. Add the processed cauliflower, parsley, oregano, salt, and pepper to the skillet. Cook for 5-7 minutes, stirring frequently, until the cauliflower is tender but still crisp.
5. Stir in the sliced olives and crumbled feta cheese. Serve hot.
Cooking Time: 15-20 minutes
Mediterranean Baked Cod with Tomatoes and Capers
Experience the bright flavors of the Mediterranean with this easy and flavorful baked cod recipe, featuring juicy tomatoes, tangy capers, and a hint of herbs.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 pint cherry tomatoes, halved
– 2 tbsp olive oil
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 2 tsp dried oregano
– Salt and pepper to taste
– 2 tbsp 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. Drizzle olive oil over the cod, then sprinkle with parsley, garlic, oregano, salt, and pepper.
5. Arrange cherry tomatoes around the cod fillets.
6. Sprinkle capers over the tomatoes.
7. Bake for 12-15 minutes or until cod is cooked through.
Cooking Time: 12-15 minutes
Chickpea and Avocado Salad Wrap
This refreshing salad wrap combines the creamy texture of avocado with the nutty flavor of chickpeas, all wrapped up in a crispy whole wheat tortilla. Perfect for a quick lunch or dinner on-the-go.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 ripe avocados, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a medium bowl, combine chickpeas, avocado, cilantro, and lime juice. Mix until well combined.
2. Season with salt and pepper to taste.
3. Lay the tortilla flat on a surface. Spoon the salad mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up the wrap tightly.
Cooking Time: None! This recipe is ready in just a few minutes.
Roasted Red Pepper Hummus with Veggies
Roasted Red Pepper Hummus with Veggies: A flavorful and healthy dip perfect for snacking or serving as an appetizer. This recipe combines the creamy richness of traditional hummus with the sweet, smoky flavor of roasted red peppers.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup roasted red peppers (see note)
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Optional: carrots, cucumbers, bell peppers, and pita chips for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast red peppers by placing them on a baking sheet and drizzling with olive oil. Roast for 30-40 minutes or until skin is blistered and charred.
3. In a blender, combine chickpeas, roasted red peppers, lemon juice, tahini, garlic, and salt.
4. Blend until smooth, adding more olive oil if needed to achieve desired consistency.
5. Serve with your favorite veggies and pita chips.
Cooking Time: 10-15 minutes (including roasting time)
Stuffed Grape Leaves with Lemon Dill Sauce
This classic Mediterranean dish is a flavorful and refreshing twist on traditional dolmas. The combination of tender grape leaves, savory rice filling, and tangy lemon dill sauce makes for a delicious appetizer or main course.
Ingredients:
– 20-25 grape leaves
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Lemon Dill Sauce (recipe below)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cooked rice with parsley, mint, and feta cheese.
3. Lay grape leaves flat, with the stem end facing you. Place about 1 tablespoon of rice mixture in the center of each leaf.
4. Fold the stem end over the filling, then fold in the sides and roll up to form a neat package. Repeat with remaining grape leaves and filling.
5. Place stuffed grape leaves seam-side down in a baking dish. Drizzle with olive oil and season with salt and pepper.
6. Bake for 20-25 minutes or until grape leaves are tender.
Lemon Dill Sauce:
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup chopped fresh dill
– 1 tablespoon olive oil
– Salt and pepper to taste
Mix all ingredients in a bowl. Serve warm over stuffed grape leaves.
Moroccan Spiced Carrot and Chickpea Soup
Warm up with this vibrant and aromatic soup that combines the sweetness of carrots with the comforting earthiness of chickpeas, all wrapped up in a blend of Moroccan spices.
Ingredients:
– 2 medium carrots, peeled and chopped
– 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
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cayenne pepper
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, cinnamon, and cayenne pepper. Cook for 1 minute, stirring constantly.
3. Add carrots, chickpeas, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until carrots are tender.
4. Season with salt and pepper to taste. Serve hot, garnished with chopped parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Grilled Lamb Kebabs with Mint Yogurt Dip
Elevate your outdoor gatherings with this flavorful and refreshing combination of grilled lamb kebabs and mint yogurt dip.
Ingredients:
For the lamb kebabs:
– 1 pound lamb cubes (leg or shoulder)
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
For the mint yogurt dip:
– 1 cup plain Greek yogurt
– 1/4 cup chopped fresh mint leaves
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt, to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Thread lamb cubes onto skewers, leaving a small space between each piece.
3. In a small bowl, mix together olive oil, cumin, smoked paprika, salt, and pepper. Brush the mixture evenly over the lamb kebabs.
4. Grill lamb kebabs for 8-10 minutes per side, or until they reach desired level of doneness.
5. Meanwhile, combine yogurt, mint leaves, garlic, lemon juice, and salt in a bowl. Stir well to combine.
6. Serve grilled lamb kebabs with the mint yogurt dip on the side.
Cooking Time: 20-25 minutes
Artichoke and Spinach Stuffed Portobello Mushrooms
Elevate your dinner game with this flavorful and nutritious recipe, perfect for a special occasion or a cozy night in. This dish combines the earthy sweetness of portobello mushrooms with the brininess of artichokes and the creaminess of spinach.
Ingredients:
– 4 Portobello mushroom caps
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1 cup fresh spinach leaves
– 2 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a skillet, heat the olive oil over medium-high. Add garlic and cook for 1 minute.
3. Add chopped artichoke hearts and spinach. Cook until wilted, about 2-3 minutes.
4. Stuff each mushroom cap with the artichoke-spinach mixture, dividing it evenly among the four caps.
5. Top each mushroom with Parmesan cheese.
6. Bake for 15-20 minutes or until mushrooms are tender and filling is heated through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Mediterranean Quiche with Sun-Dried Tomatoes
Elevate your brunch game with this flavorful quiche, packed with the sweet and savory essence of sun-dried tomatoes.
Ingredients:
– 1 pie crust (homemade or store-bought)
– 2 cups shredded mozzarella cheese
– 1 cup chopped fresh parsley
– 1/4 cup chopped sun-dried tomatoes
– 1/2 cup crumbled feta cheese
– 1/4 cup olive oil
– 2 large eggs
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roll out the pie crust and place it in a 9-inch tart pan.
3. In a bowl, whisk together eggs, salt, and pepper.
4. Add olive oil, mozzarella cheese, parsley, sun-dried tomatoes, and feta cheese to the egg mixture. Mix well.
5. Pour the filling into the pie crust.
6. Bake for 35-40 minutes or until the quiche is set and golden brown.
Cooking Time: 35-40 minutes
Herbed Almond Flour Flatbread
Elevate your bread game with this flavorful and nutritious flatbread, perfect for snacking or serving alongside your favorite dishes. This recipe uses almond flour as a low-carb substitute for traditional wheat flour.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh rosemary
– 1/2 teaspoon sea salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
Instructions:
1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine almond flour, parsley, rosemary, sea salt, and black pepper. Mix well.
3. Add the olive oil and mix until the dough comes together in a ball.
4. Divide the dough into 2-3 equal portions, depending on desired flatbread size.
5. Roll out each portion into a thin circle, about 1/8 inch thick.
6. Place the flatbreads on the prepared baking sheet and bake for 12-15 minutes, or until lightly golden.
Cooking Time: 12-15 minutes
Baked Salmon with Olive Tapenade
Elevate your salmon game with this simple yet impressive dish featuring a rich and savory olive tapenade. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup olive tapenade
– 2 tbsp olive oil
– 2 lemons, sliced
– 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 salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then season with salt and pepper.
5. Spread 1-2 tbsp of olive tapenade on top of each salmon fillet.
6. Place a lemon slice on top of each piece of salmon.
7. Bake for 12-15 minutes or until the salmon is cooked through.
8. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Summary
Get ready to delight your taste buds with these 20 delicious and healthy gluten-free Mediterranean recipes! From grilled chicken and roasted eggplant to quinoa tabbouleh and Moroccan spiced carrot soup, there’s something for everyone. Discover flavorful dishes like stuffed bell peppers, garlicky shrimp, and baked falafel, or try your hand at making Greek salad with homemade vinaigrette or herbed cauliflower rice with olives and feta. Whether you’re a foodie or just looking for some inspiration in the kitchen, these recipes are sure to please.