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.
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.
However, 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.
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
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
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!
Do you find this recipe helpful? Your shares would be much appreciated! You can find me on Facebook, Pinterest and Instagram . If you make and like a recipe, tag me on Instagram and I'd love to share your posts in stories! x - Daniela