28 Gluten-Free Mediterranean Recipes for a Healthy Weekly Menu

One of the unspoken aspects of being handed a gluten-free diagnosis is that about 70% of the food i was going to eat anyway is already gluten-free. An obvious example would be Mediterranean cooking. Mediterranean diets, such as Greek, Italian, Lebanese, Spanish, Moroccan, and Turkish, use fish, lamb, and eggs, as well as rice, lentils, beans, and chickpeas, along with plenty of olive oil and vegetables. The wheat found in pasta and bread is the actual outlier as far as the grains people associate with the region goes. These 28 dishes are ones I would cook regardless, and just so happen to also be safe.

Some rules of thumb I’ve learned when cooking gluten-free for others with celiac: cross-contamination is very real, it’s not just paranoia. Verify the labels on your soy sauce, modified food starch, and broth. Compared to rice, quinoa is better than bulgur when making tabbouleh. For 800 years prior to modern shortages of all-purpose flour, almond flour was the binding agent in Mediterranean cakes. Here are 28 gluten-free Mediterranean recipes I rotate through. Each one has a why-pick-this hook so you know what to look for, a time-and-look cue to help you know when it’s finished, and a swap if you are missing the headline ingredient.

1) Greek Salad

Why pick this: This is the oldest and cleanest version of a salad ruined by American adaptations, so no lettuce, thousand island dressing, or chopping things into a confetti. It was also the dish that showed me that Mediterranean cuisine is mostly gluten-free.

Chop three large tomatoes into wedges, slice half a cucumber into thick half-moon pieces, and quarter a red onion into rings. Add a generous handful of kalamata olives and a thick slab of feta (a 4-ounce block, not crumbled) on top. Drizzle with a good olive oil, a little red wine vinegar, a good pinch of dried Greek oregano (especially the kind sold on the stem, if you can find it), salt, and pepper. The salad is good to go when the feta has begun soaking in the vinaigrette that has collected at the bottom of the bowl.

Swap: If you’re unable to find a block, crumbled feta will do, but the texture is lost. For a less aggressive dressing that is brighter, use white wine vinegar instead.

2) Tzatziki Sauce

Why pick this: Having tzatziki in the fridge is a game changer for gluten free dinners. It transforms unseasoned grilled chicken into a Greek feast, plain roasted veggies into a delicious meal, and plain rice into an awesome bowl! Both yogurt and cucumber are gluten-free, but you need to grate the cucumber and squeeze out the excess liquid so the sauce doesn’t get too watery.

Using the large holes on a box grater, grate half of an English cucumber. Using a clean kitchen towel, place in the towel and squeeze over the sink (you should get about a quarter cup of water). Combine 2 cups full-fat Greek yogurt, 2 grated garlic cloves, 1 tablespoon of olive oil, 1 tablespoon of white wine vinegar or lemon juice, 2 tablespoons of chopped dill, along with salt and pepper to taste. For best results, leave in the fridge for 30 minutes or longer. The sauce should be ready when it’s thick enough to keep its shape on a spoon and the flavors have melded together.

Swap: For a lighter, brighter version, sub the dill for mint. Using skyr or labneh instead of Greek yogurt will give you a sauce that is thicker and has a stronger tang.

3) Stuffed Grape Leaves

Why pick this: Dolmades are gluten-free by default as long as the filling is rice based and the broth is GF. They can be prepared in advance and stored in the fridge for several days. Perfect for snacks, lunches, or as a starter. Soak 50 jarred grape leaves in cold water for 10 minutes. Then drain and dry them. Finely chopped onions should be sautéed in olive oil for five minutes. Combine with 1 cup of uncooked short-grain rice, a quarter cup of pine nuts, a handful of finely chopped parsley and mint, 1 teaspoon of cinnamon, lemon zest, salt and pepper. Take a tablespoon of filling and place it in the center of the leaf. Then, roll the leaf tightly like a burrito. Cover the bottom of the pot with more leaves, arrange the dolmades seam-down in tight rows, pour in 2 cups of water or broth and the juice of 2 lemons, then weigh down with a plate. Simmer dækket i 45 til 50 minutter. Their done cooking when the rice is tender and the leaves have softened.

Swap: For a meatier version, add a half-pound of ground lamb to the filling. If you need to stick to a budget, feel free to skip the pine nuts; the dish won’t be affected much.

4) Shakshuka

Usually GF, one pan, takes 20 minutes to prepare, and has a dramatic presentation. This is my favorite breakfast-for-dinner meal that doesn’t feel like a last-minute option. \n\nSauté (cook in oil over heat) chopped onion and sliced bell pepper in olive oil for 8 minutes until they soften. Add four cloves of minced garlic, one teaspoon of cumin, one teaspoon of paprika, and a pinch of cayenne. Stir 30 seconds. Add salt, pepper, and a 28-oz can of crushed tomatoes. Simmer for 10 minutes until it thickens. Create 4-6 divots in the sauce and break an egg into each one. Cover and cook 5-7 minutes. The shakshuka should finish cooking when the egg whites are firm, but the yolks remain runny. Finish with crumbled feta and chopped parsley.

Swap: For a meaty version, add a chopped chorizo or merguez sausage at the start (check label for GF). Replacing jarred roasted red peppers with fresh ones will reduce prep time by 8 minutes.

5) Mujaddara

What are its merits: Lentils and rice combined with richly caramelized onions. That’s the whole dish. You cannot hurry them since the depth is solely based on the onions. Naturally GF and feeds a family of four for under $5.

Slice 2 big onions into thin pieces. In a large frying pan, heat 4 tablespoons of olive oil over medium heat. Add the onions and cook for 25 to 30 minutes, stirring every few minutes. They are finished when they’ve shrunk to only a small fraction of their original size, and reached a deep mahogany brown (not just golden; you want real color). Set aside one third of the onions for garnish. For the rest, include 1 cup of rinsed green lentils, 1 cup of basmati rice, 4 cups of water or stock, 1 teaspoon of cumin, along with some salt and pepper. Simmer for 25-30 minutes until the lentils and rice are tender and the water is absorbed.

Swap: Brown rice is okay but you must add an additional 15 minutes. For the full restaurant style, top with a dollop of yogurt and a sprinkle of sumac.

6) Lablabi Chickpea Soup

Why pick this: Warming, with bold seasoning and a base of chickpeas, garlic, and cumin. Naturally GF. The secret is in the broth. Be generous with the cumin and garlic. Finish with a squeeze of lemon and add a poached egg if you want it to be dinner.

Saute for 5 minutes chopped onion in olive oil. Combine 6 chopped cloves of garlic, 2 tablespoons of cumin, 1 tablespoon of harissa or chili paste, some salt, and some pepper. Stir 30 seconds. You can add 3 drained cans of chickpeas, 6 cups of water or vegetable stock, and for extra body (optional) a piece of stale gluten-free bread or a handful of crackers. Simmer 25 minutes. The broth has thickened and is done when the chickpeas begin to break down. Top each bowl with lemon juice, olive oil, chopped parsley, and a poached egg.

Swap: If you can’t find harissa, sub a teaspoon of smoked paprika. Omit the bread for a cleaner soup and let it simmer for an extra 5 minutes.

7) Zaalouk

Why pick this: Silky eggplant with garlic, cumin, and paprika cooked down into something between a dip and a stew. Naturally GF, will last a week in the fridge, and is the kind of side that elevates a weeknight grilled chicken to a full meal.

Roast 2 large whole eggplants on a sheet pan at 425°F for 35-40 minutes until fully collapsed and skin is blistered. Cool, then scoop the flesh away from the skin. Sauté 4 cloves of minced garlic in olive oil for 30 seconds. Mix in the eggplant flesh, 14-oz can of diced tomatoes, 1 teaspoon of cumin, 1 teaspoon of paprika, and season with salt and pepper. Leave to simmer uncovered for 15-20 minutes. It’s complete when most of the liquid is gone and the mixture is thick, like a chunky dip. Top with chopped cilantro and a squeeze of lemon.

Swap: For a smokier version, char the eggplant over a gas burner first (8 minutes turning, then finish in the oven 15 minutes). For a more genuine North African taste, include a teaspoon of preserved lemon paste.

Nathaniel’s Pantry Notes: What Mediterranean Cooking Already Got Right About Gluten-Free

A few years ago, I remember my friend getting a celiac diagnosis and calling me frantically concerned about what she would be able to eat. The first thing I said to her was, \”Grab a Mediterranean cookbook from the shelf and you’ll probably be good to go.\” Roughly 70% of the recipes in cookbooks from Greece, Lebanon, Spain, Morocco, or Southern Italy are naturally gluten-free. Long before wheat became the predominant grain sold in grocery stores, cuisines were constructed around rice, lentils, beans, chickpeas, olive oil, vegetables, fish, and lamb.

Gluten-free is not a restriction Mediterranean cooking has to adjust to. This is a restriction Mediterranean cooking almost fully addresses. The exceptions are the pita and the pasta. The moment you shift from searching for alternatives to focusing on what is present, you will quickly find the menu options increasing.

• Bean and lentil stews. Fasolada, lablabi, mujaddara, lentil soup. The center-of-the-plate proteins of half the region. Naturally GF and cheap.

• Grilled or roasted meats. Lemon-oregano chicken, souvlaki, kebabs, slow-roasted lamb. Just protein plus a marinade. Nothing to substitute.

• Fish dishes. Baked cod with tomatoes, garlic shrimp, grilled whole fish with lemon. Most Mediterranean seafood is naturally GF.

• Vegetable-forward sides and mains. Ratatouille, caponata, zaalouk, stuffed peppers, roasted cauliflower. Vegetables doing the heavy lifting.

• Egg dishes. Shakshuka, Spanish tortilla, frittata. Eggs plus what’s in the fridge. Naturally GF, naturally cheap, naturally Mediterranean.

What is NOT on the list is, on purpose, pasta, pita, couscous, bulgur, anything with phyllo (including spanakopita and baklava). Most of these have GF substitutes that work fine (quinoa for bulgur, GF pasta for regular, and rick paper for phyllo in a pinch). However the best option is to rely on the dishes that require no substitutes. There are hundreds of them. You still have options available.

8) Caponata

Why Pick This: Naturally gluten free Sicilian sweet and sour eggplant relish that improves in flavor after a day in the fridge. Pour it over grilled fish, pair it with cheese, or just eat it straight from the jar with a fork (we won’t judge).

Cube 2 eggplants, salt liberally and let sit for 15 minutes to draw out moisture. Pat dry. In olive oil, briefly fry over high heat for 8 minutes until golden and soft. Set aside. Cook for five minutes the chopped onions and celery. Include a 14 ounce can of diced tomatoes, 3 tablespoons of capers, half a cup of chopped green olives, 2 tablespoons of red wine vinegar, 2 tablespoons of sugar, a handful of toasted pine nuts (if you have any), plus some salt and pepper. Simmer 10-12 minutes. Put the eggplant back in and cook for another 5 minutes. The dish is ready when the sauce has thickened and the vegetables have fused with the sauce so that it clings to everything.

**Suggestion**: Add a handful of golden raisins. You can use red bell pepper instead of celery.

9) Grilled Halloumi

Why pick this: Halloumi has the special ability to turn a lovely golden brown without becoming melted goo. Slice an 8-oz block of halloumi into half-inch slabs. For three minutes, heat a cast iron skillet on medium-high. Place in the halloumi (there’s no need for oil as the cheese is oily) and sear for 2-3 minutes on each side. It will be finished when both sides are a deep golden brown and have some crisp brown spots and when the interior is hot all the way through. Combine with salad, honey, and watermelon and fresh mint and serve .

Swap: For a sweet/ hot combonation drizzle with hot honey at the end. If you want a crispier crust, brush it with olive oil first.

10) Turkish Shepherd Salad

Why choose this: Fresh and crunchy, ideal next to kebabs or grilled fish. Çoban salatası is what Greek salad would be if it weren’t trying to impress you. Finely chop: 3 ripe tomatoes, 1 small cucumber, half a green bell pepper, a quarter of a red onion, and a big handful of flat-leaf parsley. Combine in a bowl. Combine 3 tablespoons of olive oil, juice of one lemon, one teaspoon of sumac, salt, and pepper to make the dressing. Let sit for 10 minutes so the flavors can meld. You can tell the salad is finished when the tomatoes begin to juicy and the dressing has collected at the bottom of the bowl.

Swap: For a Greek-shepherd hybrid, add crumbled feta. Pomegranate molasses adds a real depth to the dressing.

11) Spanish Tortilla

Why pick this: Six eggs and some potatoes make for a massive dinner costing roughly $3 and is gluten-free by nature. A cold tortilla on day two is the lunch I would literally fight someone for.

Slice thinly 4 medium potatoes and 1 onion. Pour half a cup of olive oil into a non-stick skillet and heat on medium-low. Add the potatoes and onion, cover, and cook for 15-18 minutes, stirring now and again. They are finished when the potatoes are tender all the way through, but not browned. Save some of the oil for next time. In a bowl, beat 6 eggs, then add the mixture of potatoes along with some salt and pepper. Wipe the pan, put a tablespoon of the oil back, and add the egg and potato mix. Cook over low heat for 6 to 8 minutes until the bottom is set. Flip the food onto a plate, then slide it back into the pan and cook for an additional 4 minutes. The tortilla is finished when the middle is set, but still moist (it will firm as it cools).

Swap: For a meatier version, add a handful of chopped chorizo to the potatoes (check the label for GF). If flipping is making you anxious, just skip the flipping and finish it under the broiler for 3 minutes.

12) Classic Ratatouille

What to look forward to: Vegetables cooked in summer heat and sunshine. Naturally GF. Day two is better than day one which is exactly what you want from a make-ahead dinner.

Take 1 eggplant, 2 zucchini, and 2 bell peppers and cube them into 1-inch pieces. Slice 1 onion. Cook the eggplant in olive oil for 8 minutes until it is browned and becomes tender. Set aside. Sauté the zucchini and peppers for 6 minutes each. Set aside. Chopped onion and four cloves of garlic, along with more oil, should be added to the pan and cooked for five minutes. Include a 28-oz can of crushed tomatoes, 1 teaspoon of dried herbes de Provence, some salt, and pepper. Simmer 10 minutes. Add all the prepared vegetables and simmer for an additional 10 minutes. The stew is finished when the vegetables have combined into a puree and the sauce is thicker.

Swap: You can also skip the step of searing the vegetables individually. For a quicker version, roast all the vegetables together at 425°F for 35 minutes (this will have slightly less depth). Chop some basil and then add it.

13) Niçoise-Style Salad

Why pick this: A complete meal masquerading as a salad. Naturally gluten-free if you don’t include the croutons. Salt-cured anchovies, capers, olives, and good tuna are what make this taste like the South of France instead of a sad desk lunch.

Boil 1 pound baby potatoes for 12-15 minutes until tender. Drain and halve. Steam 1 pound trimmed green beans for 4 to 5 minutes or until bright green and just tender. Hard-boil four eggs, cool them, and cut them into quarters. (Time the boiling for nine minutes) On a platter, arrange the items as follows: a bed of butter lettuce, potatoes and green beans, halved cherry tomatoes, a drained can of glass jar oil-packed tuna if you can swing it, the eggs, kalamata olives, capers, and anchovies. Dressing made with olive oil, dijon, red wine vinegar, garlic, salt and pepper.

Swap: The anchovies are optional and traditional. Skip them if you don’t like them. For a variation that is still excellent, substitute canned salmon for the tuna.

14) Garlic Shrimp

Why pick this: Spanish gambas al ajillo, naturally GF, ready in 5 minutes! You serve the shrimp cooked in garlic-infused olive oil with bread to soak up the sauce. If you want to avoid gluten, you can skip the bread; the shrimp are the stars of the show.

In a large skillet, warm half a cup of olive oil over medium heat along with 6 cloves of garlic sliced thinly and a pinch of red pepper flakes. Allow the garlic to infuse for 3 to 4 minutes until it turns just golden (be careful not to let it brown because it will become bitter). In addition, add 1 pound of peeled raw shrimp along with a teaspoon of paprika. Cook for 2-3 minutes total, flipping once. They finish when they curl up into a loose C-shape and become an opaque pink. End with a good amount of finely chopped parsley and a drizzle of sherry vinegar or lemon juice.

Swap: Substituting sweet with a teaspoon of smoked paprika adds more depth. If you want a more filling dinner, you can serve it with GF rice or polenta.

Nathaniel’s Pantry Notes: Where Gluten Actually Hides (And Where It Doesn’t)

About six months into making meals for a friend with celiac, I prepared what I assumed was a perfect gluten-free Asian-inspired dinner and saw her get sick. The soy sauce was the culprit. Standard soy sauce is fermented with wheat. I had never thought about it. Most people haven’t. The only way to find out that food companies sneak gluten into products that has nothing to do with bread is to get yourself caught.

The positive news is that once you learn where it conceals itself, you can steer clear of it. The list is actually shorter than expected, and the replacements are almost always one-for-one. Most of the cooking can stay the same. You only need to learn five product categories to be able to read the label.

• Soy sauce. Standard soy sauce contains wheat. Tamari is the gluten-free version and tastes almost identical. Coconut aminos is sweeter and works for stir-fries.

• Modified food starch. If the label doesn’t specify a source, assume it’s wheat. Common in sauces, dressings, deli meats, and frozen entrees. Cornstarch and tapioca starch are safe alternatives.

• Broths and stocks. Many contain modified starch, autolyzed yeast extract, or hydrolyzed wheat protein for body. Read the label, or make your own (cheaper anyway).

• Oats. Technically GF but most are processed in facilities that also handle wheat. Buy certified GF oats or skip entirely.

• Cross-contamination at home. The cutting board you used for bread yesterday. The toaster. The wooden spoon used to stir pasta. If celiac is in the household, a separate set of GF-only tools is the move.

What’s not on the list, on purpose: vinegar (the distillation process removes gluten, even malt vinegar from the US, so double check the imports), olives, olive oil, vinegar cured meats, cheeses that are aged naturally, butter, eggs, and 99% of fresh produce. The food industry still hasn’t figured out how to sneak gluten into a tomato. Mediterranean cooking is here incredibly safe as most of the meals are prepared using whole foods. The risk of contamination is primarily found in processed sauces, condiments, and bottled products. Read those labels. Trust the rest.

15) Lemon Oregano Chicken

Why pick this: The kind of roast chicken that perfumes the whole kitchen. Thighs with bones in them are inexpensive, forgiving, and gluten-free by nature. The marinade takes care of everything.

In a mixture of olive oil, the juice and zest of 2 lemons, 4 cloves minced garlic, 2 tablespoons dried Greek oregano, salt and pepper, marinate 8 bone-in skin-on chicken thighs for at least 30 minutes (the longer the better; up to overnight). Place on a sheet pan, drizzle any leftover marinade over them, and bake for 35 – 40 minutes at 425°F. They are finished when the skin is a deep crisp and an instant read shows 175°F in the thickest part. Pair it with rice or roasted potatoes and a Greek salad.

Swap: Boneless thighs take 22-25 minutes to cook. For a more eye-catching presentation, consider using an entire spatchcocked chicken (cook for 45-50 minutes).

16) Baked Cod

Why pick this: Fish dinner with Mediterranean flavors that won’t take too much effort. Cod has a mild flavor that is forgiving if paired with a side dish that is not gluten free. The cherry tomatoes and olives make a built-in sauce.

Preheat the oven to 400 degrees. Place a pint of cherry tomatoes, half a cup of sliced garlic and kalamata olives, and a quarter cup of capers mixed with olive oil, salt, and oregano into a baking dish. Roast for 12 minutes. Place 4 cod fillets in the tomatoes, add more olive oil and a squeeze of lemon, and place back in the oven for 12-15 minutes. The fish is ready when the thickest part of the fish is opaque (no longer see-through) and begins to break apart easily when you use a fork.

Swap: Sub halibut, haddock, or any firm white fish (cook time is similar). For a brighter, more pan-sauce-like result, add a glass of white wine to the tomatoes.

17) Minestrone Vegetable Soup

Minestrone is comforting even without pasta. Add extra beans or diced potatoes for body, and finish with a drizzle of olive oil for richness. Use gluten-free broth and season minimally with just basil and rosemary. It tastes even better the next day after the flavors have melded together.

18) Fasolada Soup

Why pick this: The unnofficial national soup of Greece. Naturally GF is made from 1 bag dried white beans and feeds a family for under $4 with leftovers.

Soak 1 pound dried navy or great northern beans overnight (or do a 1-hour quick soak: cover with boiling water, let sit 1 hour, then drain). Cook the chopped onion, carrots and celery with olive oil for 8 minutes. Stir in 4 cloves of garlic and cook for 30 seconds. Combine the drained beans, 14-oz can of crushed tomatoes, 8 cups of water or stock, 2 bay leaves, salt, and pepper. Simmer covered 60-90 minutes. The soup is done when the beans have softened enough to start breaking down and thickening the broth. End with lemon juice, olive oil, and minced parsley.

Swap: For a quicker option use 2 cans of cannellini beans (reduce cook time to 30 minutes). Para umami adicional, inclua uma casca de parmesão durante o cozimento.

19) Red Pepper Walnut Dip

Why pick this: Muhammara is usually thickened with breadcrumbs, but using ground walnuts serves the same purpose and keeps it naturally GF. Smoky, mildly sweet, and a little tangy, this spread is great on some cucumber slices, gluten free crackers, or grilled chicken.

In a food processor, combine 2 jarred roasted red peppers (drained), 1 cup walnuts (lightly toasted in a dry pan for 5 minutes), 2 cloves garlic, 1 tablespoon pomegranate molasses, 1 tablespoon olive oil, 1 teaspoon Aleppo pepper (or paprika plus a pinch of cayenne), 1 teaspoon cumin, salt, and pepper. Pulse until there is a coarse paste with some walnut texture still intact. It’s done when the mixture clumps together on a spoon, but you can still see pieces of walnut and red pepper.

Swap: For deeper color and a touch of umami, add a tablespoon of GF tomato paste. Use almonds instead of walnuts if there is a nut allergy in the house.

20) Quinoa Tabbouleh

Why pick this: Traditional tabbouleh uses bulgur wheat, which is not GF. Quinoa has the added benefit of protein. It can be used in place of _____ as it absorbs the dressing in the same manner. Because the salad gets better over time, it is great for meal prep.

In a pot, bring 2 cups of salted water to a boil. Add 1 cup of quinoa, reduce to a simmer, cover, and cook for about 15 minutes or until quinoa is tender. Cool it after draining excess water. As it cools, chop up a large handful of parsley, half a handful of mint, 4 tomatoes (in small dice), half a cucumber, and 3 spring onions. Mix with the cooled quinoa. Mix with half a cup of olive oil, juice from 2 lemons, salt and pepper. Let sit in the fridge for a minimum of 30 minutes; longer is better. The tabbouleh is done when the herbs have softened a bit in the dressing and the quinoa has taken in the lemon.

Swap: For a more traditional ratio, use less quinoa and more herbs (real tabbouleh is mostly parsley). For an added touch of color and flair, toss in a few pomegranate seeds.

Nathaniel’s Pantry Notes: The Five GF Grains That Replace Bulgur, Couscous, and Pasta

At first, friends who go gluten-free usually resort to rice for all their meals. Rice with chicken. Rice with stew. Rice on the side of rice. After a few weeks they start to feel they have been put on a diet consisting of only one grain. I have seen it happen three times. The solution is noticing that the grain aisle has five or more items that are naturally gluten-free and don’t have rice as an ingredient.

Cooking in the Mediterranean region is quite suited to this, given that bulgur, farro, couscous, polenta, and rice are consumed in roughly equal measure across the area. The wheat products (bulgur, couscous, farro) will be excluded. The others include quinoa and millet. The grain element of your dinner becomes more exciting, rather than less.

• Quinoa. Cooks in 15 minutes. Substitutes for bulgur in tabbouleh, couscous in grain bowls, and rice in pilafs. Slightly higher protein, slightly nuttier. Rinse it first to remove the bitter saponin coating.

• Polenta. 5-10 minutes for instant or 30-40 minutes for traditional. Replaces pasta as a base for any saucy Italian dish (Bolognese, mushroom ragù, braised short ribs). Better with butter and parmesan than you remember.

• Millet. Cooks in 20 minutes. Fluffier than rice, slightly sweet, plays well in pilafs and grain bowls. Toasting it dry in the pan for 2 minutes before adding water unlocks the flavor.

• Buckwheat (kasha). 15 minutes. Earthier than rice, almost meaty. Hearty enough to be a main with roasted vegetables. Especially good with mushrooms and dill.

• Rice. Yes, still in the rotation. Basmati for fragrant pilafs, short-grain for stuffed grape leaves, arborio for risotto. The point is using it as one of five, not the only.

Deliberately omitted: barley (contains gluten even though it appears as a grain) and spelt and farro (wheat, albeit farro is often marketed as ancient and healthy). Check the label for any unfamiliar grains. Also oats: technically gluten-free, but frequently cross-contaminated in shared facilities. If you go that way, choose GF oats that are certified. The five mentioned are all conclusively gluten-free and represent the majority of what you would want a grain to do.

21) Chickpea Salad

Why pick this: A plant-based lunch that hits the briny and savory notes. Naturally GF. Mashing a third of the chickpeas helps the salad stick together.

Drain and rinse 2 cans of chickpeas. Mash about a third of these with a fork to provide some body to the salad (the rest remain whole). Combine diced cucumber, halved cherry tomatoes, sliced red onion (rinse under cold water for 30 seconds, so it’s less aggressive), crumbled feta, chopped parsley, 1/4 cup olive oil, juice of 1 lemon, salt and pepper. The salad is good to go once the mashed chickpeas have helped the dressing cling to all the ingredients and have provided a creamy consistency.

Swap: For a heartier version, add a drained can of tuna or 2 tablespoons of tahini. For a more briny and less sweet salad, replace the cherry tomatoes with kalamata olives.

22) Baked Falafel

Why pick this: The traditional falafel recipe uses flour as a binder. This baked version leaves it out completely and uses chickpeas, herbs, and gluten-free chickpea flour to hold it together. Less mess than frying.

In a food processor, pulse 2 cans of drained chickpeas and a half cup of chopped parsley, a half cup of chopped cilantro, 1 chopped onion, 4 cloves of garlic, 2 tsp cumin, 1 tsp coriander, 1 tsp baking powder, and 2 tbsp chickpea flour. Season with salt and pepper. The mixture should be a coarse paste but when pinched should hold together. Shape mixture into 12 equal-sized patties, about a quarter cup each, and arrange on a sheet pan lined with parchment paper. Brush with olive oil. Cook for 22-25 minutes at 400°F and remember to flip halfway through. The outside of the treats should be brown, and the insides should be soft when finished.

*Swap: Use GF oat flour or rice flour instead of chickpea flour. If you prefer crispier exteriors, pan-fry them in olive oil for 3-4 minutes on each side.

23) Tahini Lemon Sauce

Your choice of this option means you have a quick way of making simple ingredients taste like a fancy meal. Naturally GF. This takes ordinary dinner to next level good, especially when drizzled over grilled chicken, rice, and roasted veggies.

Combine 1/2 cup of tahini, juice from two lemons, 2 minced cloves of garlic, 1/2 teaspoon of cumin, and a pinch of salt and pepper to taste. It will look broken at first. Gradually whisk in 4 to 6 tablespoons of cold water, one at a time, until the sauce becomes smooth and a light creamy color. The sauce is done when it has the consistency of thin yogurt and can coat the back of a spoon.

Swap: For a sweet-tart depth, add a tablespoon of pomegranate molasses. For a green tahini variation, stir in a handful of chopped herbs (parsley, dill, cilantro).

24) Roasted Cauliflower

Why pick this: Cauliflower’s nutty and buttery flavor, with hints of popcorn, becomes even more pronounced when it is high-heat roasted. Naturally GF. Pairs perfectly with any Mediterranean meal.

Chop a whole cauliflower into florets. Combine them with 3 tablespoons of olive oil, 1 teaspoon of cumin, 1 teaspoon of paprika and season them with salt and pepper. Arrange in a single layer on the sheet pan (crowding is the enemy; use a second sheet pan if necessary). Roast for 25-30 minutes at 425F, turning once halfway through. They are finished cooking when the edges are quite burnt and when the centers are tender when you stab them with a fork. End with squeezing some lemon and drizzling some tahini sauce.

Swap: Sub broccoli or romanescos using the same time and temp. For added protein without any additional effort, throw in a drained can of chickpeas to the same pan.

25) Stuffed Peppers

Why choose this option? You get the taste of the classic Greek spanakopita without the phyllo since they stuff the bell peppers with a spinach and feta filling. Naturally GF and all-in-one dinner.

Take 4-6 bell peppers and cut off the tops. Remove the seeds. Cook onion in olive oil for 5 minutes. Include a 10-oz package of thawed frozen spinach with water squeezed out, 4 cloves of minced garlic, salt and pepper. Cook 3 minutes. Remove from the heat and combine with 1 cup crumbled feta, half a cup of cooked rice or quinoa, 1 egg, 2 tablespoons of chopped dill, and some lemon zest. Unwrap the stuffed peppers and place them upright in a baking dish. Kog i 35-40 minutter ved 375 grader. You know they are finished once the filling looks lightly golden on top and the peppers are soft and a knife can slide into them with ease.

Swap: For a meatier version, add a quarter pound of cooked ground lamb to the filling. For added protein, substitute rice with quinoa.

Nathaniel’s Pantry Notes: Almond Flour Is the GF Workhorse

About a decade ago, I made my first tarta de Santiago (Spanish almond cake) and only realized halfway through that the recipe contains no flour. Mandeln, Eier, Zucker und Schale nur. For centuries, Italians have made the same cake (torta caprese, torta di mandorle) The Portuguese, Moroccans, and Sicilians all have… The almond-flour cake is not an adaptation to gluten-free. It’s the original recipe.

According to Mediterranean cuisine, almond flour performs four functions: as an ingredient that binds cakes; as crusts for breaded cutlets; as thickeners for sauces; and in nut-based dips, such as muhammara, as a texturizer. It is more expensive per pound than wheat flour, but you actually use less of it, and it does things that wheat flour does not. If you think of it as more than just a substitute, it definitely deserves a permanent place on your shelf.

• Cakes. Replaces most of the flour in olive oil cake, almond cake, torta caprese. Tender crumb, naturally moist, doesn’t require a flour blend.

• Breading for cutlets. Sub for breadcrumbs on chicken cutlets, fish, eggplant rounds. Browns beautifully and gives a more interesting crust than panko.

• Thickening sauces. A tablespoon stirred into a simmering tomato or yogurt sauce adds body without making it pasty. Way better than cornstarch for Mediterranean flavors.

• Dip texture. Ground walnuts or almond flour in muhammara, romesco, or any nut-based dip is the structural ingredient. Not optional, not a substitute.

• Storage matters. Almond flour goes rancid faster than wheat flour. Store it in the fridge or freezer in a sealed bag. The smell will tell you if it’s gone (sharp, paint-like). Toss if so.

What is NOT on the list is, on purpose, pizza crust, bread, or any other item that requires gluten’s elasticity to hold together. Although almond flour is excellent for tender and dense baked goods like cakes, cookies, and muffins, as well as for breading, it is not good for recipes in which you need something to stretch and rise. For those, you can use a GF flour blend (or avoid the dish altogether). Luckily, Mediterranean cuisine does not rely too much on stretchy breads. The flatbreads are made primarily with chickpea flour or cornmeal.

26) Harissa Roasted Carrots

Reason for selection: Sweet carrots enjoy some smoky heat. Naturally GF. The Harissa sauce makes the carrots sweet and sticky and they turn into a dish everyone wants more of.

Take 2 pounds of carrots, peel them and cut them in half length-wise (if the carrots are thick, cut them into quarters). Combine with 3 tablespoons olive oil, 2 tablespoons harissa paste, 1 teaspoon cumin, 1 tablespoon honey, then add salt and pepper. Spread on a sheet pan. Roast for 22-25 minutes at 425°F, tossing once. It’s finished when the harissa has turned dark and sticky on the edges, and the carrots are fork tender through. Top with chopped cilantro and a squeeze of lime.

Swap: If you don’t have harissa, use a teaspoon of smoked paprika and a pinch of cayenne. Substitute sweet potatoes for the carrots (add 10 minutes).

27) Fattoush-Style Salad

Why pick this: Conventional fattoush employs fried pita chips. Chickpeas provide a gluten-free alternative that is even crunchier and has more protein.

Open a can of chickpeas and drain, rinse, and dry them. Mix with olive oil, a pinch of salt, and a teaspoon of sumac. Coace timp de 25 de minute până devine crocant. Temperatura trebuie să fie de 425°F. At the same time, chop romaine, cucumbers, tomatoes, radishes, scallions, parsley, and mint into a bowl for a salad. Make a vinaigrette with olive oil, lemon juice, one tablespoon of sumac, one teaspoon of dried mint, salt, and pepper. Right before serving, add the crispy chickpeas. The salad is complete when the chickpeas remain crunchy and each bite is brightened by the sumac.

Swap: For a richer version, add crumbled feta. A spoonful of pomegranate molasses in the dressing elevates it.

28) Olive Oil Cake

Why pick this: This cake uses almond flour which gives it a naturally gluten-free and tender crumb. It answers the question of what to serve for dessert at a Mediterranean dinner without it tasting like a replacement.

Whisk 1.5 cups of almond flour, 1/2 cup of rice flour (or another GF flour), 1 teaspoon of baking powder, and 1/2 teaspoon of salt. In a separate bowl, combine 3 eggs, 1 cup of sugar, 3/4 cup of quality olive oil, the zest from 2 oranges, the juice of 1 orange, and 1 teaspoon of vanilla, and whisk together. Fold the wet into the dry. Pour mixture into a round 9-inch greased pan. Kog i 35 til 40 minutter ved 350 grader. The cake is done when the top is a dark, golden brown and a toothpick comes out clean with a few moist crumbs from the center (no wet batter).

Swap: Use lemon zest and juice instead of orange. Before baking, adding a little pine nuts or rosemary adds a savory complexity.

From this list, I always cook the Greek salad, the Shakshuka and the olive oil cake. The Greek salad is the purest interpretation of something we all think we know (there’s no lettuce, plus large chunks of everything and feta on top). I like making shakshuka because it is made in one pan, looks impressive, is gluten free, and only takes 20 minutes. And the olive oil cake because it finishes a Mediterranean dinner on a high note without needing you to hunt down GF flour blends. Begin with one of those if you’ve just gone gluten-free and you’re searching for dinners that don’t feel like substitutes. The fact is that a lot of this food is gluten-free for hundreds of years. You’re not adapting it. You’re only focusing on the aspects that are already functioning.