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The Guide To Gluten-Free Mediterranean Diet With Recipes

There are several types of diets in the market, and one upcoming is the gluten-free Mediterranean diet. To understand what this diet is, you’ll need to first know what a Mediterranean diet is, what a gluten-free diet is, and how the two of them can come together .

What Is A Mediterranean Diet? 

A Mediterranean diet is typically one which arises from the Mediterranean countries. The common elements of this diet are vegetables, nuts, fruits, seeds, grains, and olive oils. 

In layman’s terms, this diet is basically one wherein plant based meals are the core. Now, you’ll come across seafood, dairy, and meat in this diet as well. However, these components are secondary. 

The Mediterranean diet is one which promotes balanced meal plans along with healthy eating. 

Benefits Of A Mediterranean Diet

Here are some of the best benefits of a Mediterranean diet.

Eases arthritis 

Prevents heart diseases 

Protects from type 2 diabetes 

Assist with weight loss 

What Does A Mediterranean Diet Look Like? 

Usually, the following is the pattern for a Mediterranean meal plan: 

Consume vegetables and fruits everyday. 

Ensure that you eat eggs, meat, and seafood every week. 

Add dairy products to your meals every couple of days in moderate amounts. 

If you consume red meat, make sure you cut it down into the smallest portions possible. 

What Is A Gluten Free Diet? 

A gluten free diet, as the name suggests, is one wherein the consumption of gluten is cut down. This means that items which have a high amount of gluten will need to be cut off from the diet. 

These items include gluten bread, pasta, beer, and others. Primarily, the focus is on products that are curated from rye, wheat, and barley. On top of that, some condiments such as soy sauce and other natural flavorings can contain gluten as well. 

Moreover, if you’re on a gluten free diet, the idea is not just on cutting out these items, but substituting with gluten free ones.


Benefits Of A Gluten Free Diet 

Prevents intestinal damage 

Assist autoimmune responses 

Prevents symptoms of nutrient malabsorption 

Works on preventing allergic reactions 

What Is A Gluten-Free Mediterranean Diet? 

This particular diet is one where the two diets come together to create a fusion. Usually, the items are from the Mediterranean diet excluding the ones that have gluten in them. 

Hence, while you’ll be consuming fruits and vegetables, you’ll essentially be avoiding rye and barley. 

This particular diet comes with the benefits of both. As a result, it becomes much more suitable for anyone looking to switch over to a healthy living.

Gluten Free Mediterranean Recipes 

Mediterranean Sole

Mixed Spice Burgers

Mediterranean Orzo Salad

Greek Brown and Wild Rice Bowls

Herb-Roasted Olives & Tomatoes

Feta Frittata

Mediterranean Cobb Salad

Nectarine and Beet Salad

Simple White Bean Hummus

Baked Falafel Salad


To make it easier for you, here are a few items that you might want to keep at an arm’s distance if you want to follow this diet. 

Fruits – any especially lemon and limes 

Vegetables – any especially sundried tomatoes and garlic 

Healthy fats – olives, avocado, olive oil 

Seeds – sunflower seeds 

Nuts and peanuts – almonds, walnuts 

Gluten free items – rice, grains, chickpeas, lentils, beans 

Dairy – yogurt and cheese (feta or goat) 

Non-vegetarian items – eggs, poultry, fish, meat (in lesser amounts) 

Remember that the gluten-free Mediterranean diet is not for everyone, but you should definitely give it a try at least once! 


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