20 Simple Gluten and Dairy-Free Mediterranean Diet Recipes (2024)

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Here is a compilation of 20 easy and delicious gluten and dairy-free Mediterranean diet-inspired recipes along with some tips to help you eat more plants, better food, and feel better inside and out.

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Since I started this food blogging journey in 2017, I've mainly been after one thing - how to balance my gut health with food and bring what I discover to you. And while I've experimented with numerous variations of gluten and dairy-free living, including paleo, keto, and low-carb, one phrase continued to stick with me from the moment I read it: "Eat food. Not too much. Mostly plants" - Michael Pollan. A simple concept, if you think about it, but in our seemingly never-ending supply of artificial food, that may be a lot easier said than done.

Though, one lifestyle that I've been drawn to, (perhaps even without realizing it) is the Mediterranean way of eating, which very much aligns with that concept. I hesitate to call it the Mediterranean diet, although that is the actual coined term, because, to me, a diet symbolizes deprivation - taking on a negative connotation. So I'm using "lifestyle" as well as "diet" interchangeably because this is a way of living rather than a quick, temporary fix.

However, if you want to go the extra step in taking charge of your health, I highly recommend usingLasta Meal Planning Appto customize meal plans in order to achieve your health and weight loss goals.

In today's post, I want to share some of my favorite Mediterranean-inspired recipes, but before that, let's dive a little into what the Mediterranean way of eating actually involves.

*All opinions are my own and should not be used as medical advice.

Staple Foods Of The Mediterranean Diet

While I'm a firm believer in not being awfully rigid with anything (aside from gluten and dairy, of course), these are some basic foods that are staples when following a Mediterranean way of eating.

  • Extra virgin olive oil
  • Whole grains like quinoa, rice, and oatmeal
  • Vegetables, fresh (strong focus on seasonal and local) and frozen
  • Fruits, fresh (strong focus on seasonal and local) and frozen
  • Beans and lentils
  • Nuts and seeds
  • Spices
  • Herbs (fresh and dried)
  • Fish and seafood, canned and frozen are okay
  • Wine in moderation

Foods To Eat In Moderation

According to the Mediterranean Diet Pyramid, these are the foods to eat in moderation:

  • Poultry
  • Eggs
  • Meats
  • Sweets

Some Basic Concepts Of The Mediterranean Diet

  • Make vegetables the main part of your meal
  • Use extra virgin olive oil as your primary source of fat
  • Add a green salad to your meal
  • Swap processed snacks for nuts and seeds
  • Trade sodas and juices for water
  • Drink wine primarily with your meals (If you don't drink, do not start)
  • Eat processed meats occasionally
  • Keep meat portions to about 4 ounces per serving
  • Eat fruit for dessert
  • Incorporate movement into your life every day

The Gluten And Diary-Free Version Of The Mediterranean Diet

As gluten and dairy are part of the traditional Mediterranean diet, the recipes you will find here are 100% gluten and dairy-free so you can rest assured that changing the diet a little bit will not vary all too much from the classic.

With that said, let's get right to the recipes.

20 Simple Gluten and Dairy-Free Mediterranean Recipes

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Lemon Shrimp with Asparagus and Cauliflower Rice

Lemon Shrimp with Asparagus and Cauliflower Riceis super simple to make, low carb, and makes for a quick 20-minute weeknight dinner.

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Gut Friendly Lemon Garlic Hummus

This gut-friendly lemon garlic hummus is light and lemony and made with soaked chickpeas which are easier to digest.

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Salad Nicoise

Salad Nicoise may just be the most perfect salad ever invented! It’s protein-rich, flavorful, and packed with vegetables. A healthy lunch or dinner any time of year.

Crispy Roasted Chickpeas are rich in nutrients, spices, and full of flavor. They’re a perfect snack that’s easy to make and delicious.

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Grilled Radicchio Salad with Fennel and Soft Boiled Egg

Grilled Radicchio Salad with Fennel and Soft Boiled Egg makes a perfect lunch or light dinner when you’re in the mood for something different. This salad is whole 30, paleo, and vegetarian.

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Easy Mediterranean Lemon Tahini Dressing (Keto, Vegan, Low-FODMAP)

Here is a customizable, quick, and versatileMediterranean Lemon Tahini Dressingwith just a few ingredients. It’s keto, vegan, and low-FODMAP.

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Simple Breakfast Quinoa Recipe (Vegan, Gluten-Free)

Here is a super simple Breakfast Quinoa Recipe you can make in just 2 minutes or prep in advance the night before and let it sit overnight.

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Spaghetti with Olive Tapenade, Tomatoes and Herbs

Spaghetti with Olive Tapenade, Tomatoes and Herbs is a quick dinner you can have on the table in 10 minutes. It’s simple to make, vegan, grain-free, and delicious.

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Grilled Vegetables with Balsamic and Basil (Vegan, Paleo, Keto)

TheseGrilled Vegetables with Balsamic and Basilare light and flavorful, healthy, and pair well with just about any main dish. They’re also vegan, keto, paleo, and whole 30.

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Polenta with Mushrooms, Kale, and Dijon Roasted Carrots

A super simple creamy polenta recipe with a tasty mushroom, kale, and red onion sauce, along with dijon brushed roasted carrots. It’s vegan, gluten and dairy-free.

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Heirloom Roasted Carrots with a Simple Lemon Tahini Dressing

When you want a special yet simple side, these Heirloom Roasted Carrots with a Simple Lemon Tahini Dressing can spruce up any dinner table.

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Super Green Detoxifying Parsley and Cilantro Smoothie

This naturally energizing detoxifying super green parsley and cilantro smoothie is full of nutrients, vitamins, and antioxidants.

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Tuna Salad with Apple, Dill and Lemon Vinaigrette

This simple tuna salad makes a perfect protein-rich lunch.

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Moroccan Chickpea Tagine with Preserved Lemons

Moroccan Chickpea Tagine with Preserved Lemonsis a light stew that’s perfect for any time of year. It’s sweet, salty, aromatic, and mouthwatering!

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Zucchini Rutabaga Fritters (Paleo, Whole 30, Low-Carb Option)

Zucchini Rutabaga Fritters are super easy to make, delicious, light and make for an easy main dish or side.

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Moms Easy And Nourishing Vegetable Soup

This easy vegetable soup is the perfect way to stay hydrated, improve digestion and get a dose of nutrients.

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Sweet Potatoes with Kale and Caramelized Onions

All you need to create this wonderful, delicious side dish are sweet potatoes, kale, and onions. It’s a perfect side dish with your favorite meat, fish, or simply topped with a tasty over-easy egg. This is one I have on repeat in my house!

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Easy Fermented Vegetables With Just Salt And Water

Easy Fermented vegetables are the ideal probiotic-rich companion for any meal and easy to make at home. All you need is water, salt, and vegetables.

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Best Cannelini Bean Salad with Tuna and Artichoke Hearts

Here is an easy Cannelini Bean Salad with Tuna and Artichoke Hearts recipe that requires mostly pantry items. It’s quick, delicious, nutritious, and filling.

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Easy Fish Taco Bowl with Mango Salsa

A delicious and simplefish taco bowl with mango salsathat’s fresh and light and perfect for any weeknight.

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20 Simple Gluten and Dairy-Free Mediterranean Diet Recipes (2024)
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