How to Follow a Gluten-Free Mediterranean Diet (+15 Recipes)

by | Jul 5, 2022

We put together tips for a gluten-free diet, a grocery list cheat sheet, and a collection of our favorite gluten-free Mediterranean diet recipes! 

With a few food swaps you’ll be able to successfully follow a gluten-free Mediterranean diet and enjoy your favorite meals. The Mediterranean diet is a healthy eating pattern that can be adapted for those looking to follow a gluten-free diet.

Is the Mediterranean Diet Gluten-Free?

While the Mediterranean Diet isn’t always gluten-free, it is absolutely possible to follow a gluten-free Mediterranean diet. By making a few food swaps and paying special attention to certain types of foods, you will be able to successfully follow a gluten-free Mediterranean diet. 

Here we’ve compiled healthy gluten-free starches and grains so you have plenty of ideas for meals. We’re also sharing some of our favorite gluten-free recipes for breakfast, lunch, dinner and snacks!

What is Gluten?

Gluten is a protein found in wheat and some other grains (such as barley and rye). For many people gluten is digested like any other protein and it’s not harmful at all. For other people, such as those with celiac disease, gluten can cause inflammation and digestive discomfort. 

If you have celiac disease or other gluten sensitivities then we hope to answer all your questions about following a gluten-free Mediterranean diet. 

Mediterranean Diet Overview

The Mediterranean diet is a balanced diet where all foods fit in moderation with an emphasis on fresh, whole foods. The Mediterranean diet highlights vegetables, fruits, legumes, whole grains, healthy fats and fish.

Research shows that following the Mediterranean diet is associated with lower risk for heart disease, cancer, Alzheimer’s disease and other chronic conditions. If you’d like to learn more about how to start following the Mediterranean diet more generally, check out the Top 10 Ways to Follow the Mediterranean Diet.

Common Mediterranean Diet Foods With Gluten – Be Aware

Grains and wheat products will be the most common source of gluten to watch out for if you are following a gluten-free diet. Gluten-containing grains include:

  • Whole wheat (ie. farro, cous cous, and whole-wheat pastas, breads, and crackers)
  • Rye
  • Barley

Oats are naturally gluten-free but often processed with wheat products so double check that your oats are labeled gluten-free. Some individuals with celiac disease may have a sensitivity to oats due to the protein avenin. Avenin is a protein similar in structure to gluten that is found in oats so it’s important to pay attention to how your body responds after eating oats. Overall, it generally safe for most individuals with celiac disease to continue consuming oats.

Foods with “Hidden” Gluten

Gluten can also be found in soy sauces, so check the label and choose a gluten-free variety. Gluten will sneak up on you in many salad dressings, frozen meals, and granola bars.

Certain foods that you wouldn’t expect to contain gluten include ingredients like malt syrup or wheat starch which do contain gluten. Learn more about the gluten-free labels from the FDA.

Checking the ingredient list is the best way to be sure the product is gluten-free. Preparing your own meals at home is another way to verify that the ingredients are safe and gluten-free. For a more complete list of gluten-containing foods, the Celiac Disease Foundation is a great resource. 

Which Foods are Gluten-Free and Part of the Mediterranean Diet?

Grains such as buckwheat, corn, oats, rice, quinoa are all whole grains and gluten-free! These whole grains are great replacements for farro, barley and other gluten-containing foods. 

There are so many new gluten-free products coming out, making a gluten-free diet more accessible for so many people. For example, there are many new types of pastas made with legumes or rice flours which are gluten-free. 

The rest of the mediterranean diet is mostly gluten-free, but as always check ingredient labels to be sure it is safe for you. Legumes, veggies, fruits, nuts, fish, and meat products are all nutrient dense foods that are naturally gluten-free. 

Gluten-Free Mediterranean Diet Cheat Sheet

We’ve covered a lot of information here and it can feel overwhelming to remember which foods are gluten-free and which foods contain gluten. Save this gluten-free mediterranean diet post to refer back to when writing your grocery list or planning meals for the week. 

gluten free mediterranean diet foods and gluten-containing foods

Gluten-Free Mediterranean Diet Recipes

Following a gluten-free diet can be delicious and healthy. Cooking your favorite foods with gluten-free flours, grains, and sauces is a great way to continue enjoying those foods while ensuring that they only contain gluten-free ingredients.

Here are a few of our favorite gluten-free recipes. We picked a few tasty options for breakfast, lunch/dinner, and snacks. Try one of the recipes listed below or filter for other “gluten free” recipes on the site!

Gluten-Free Breakfast Recipes

Gluten-Free Lunch/Dinner

Gluten-Free Snacks and Sides

Enjoy these tasty gluten-free recipes and tips! The Mediterranean Diet can be easily customized to fit your dietary needs, including gluten sensitivities. We love that the Mediterranean diet is versatile, nutritious, and easy-to-follow. For another variation of the Mediterranean diet, check out our Guide To A Vegetarian or Vegan Mediterranean Diet.


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