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

FAQs

Can you do the Mediterranean diet gluten and dairy free? ›

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.

For someone wishing to combine a gluten free diet with a Mediterranean approach, this will mean going big on rice, legumes, vegetables, fruit and nuts, and replacing traditional bread, pasta and couscous with gluten free alternatives.

The common reasons are better digestion and faster weight loss. It may also lead to a significant improvement in their energy and mood. You need to be careful about the hidden dairy and gluten content in various products that you may consume on a daily basis. Keep reading to know how to go dairy and gluten free.

A little goes a long way. Milk is not traditionally part of a Mediterranean diet. If you're new to this way of eating and are struggling to cut down your dairy, you can substitute it with unsweetened almond or soy milk, since nuts and legumes are staples of the diet.

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts.

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.

How do you get protein on the Mediterranean diet? ›

Legumes are a key source of plant-based protein in the Mediterranean diet; one cup of cooked beans, lentils or peas contains about 15 grams of protein — just under a quarter of the daily needs of an average adult.

Whereas the Mediterranean diet is an example of an anti-inflammatory diet, the Standard [North] American Diet (or SAD diet), which contains large amounts of calorically-dense processed foods, saturated fat, and added sugar, is pro-inflammatory and associated with increased risk of cardiovascular disease and death [3-6] ...

You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals.

Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

This is the ideal meal plan for Dairy Free families looking to live a Mediterranean-inspired lifestyle. Plenty of produce, olive oil, whole grains, seafood, and great food will have you looking and feeling your best! No milk, cheese, butter, or dairy of any kind.

Foods that do not include gluten and dairy include chicken, fish, legumes, meat, fruits, vegetables, potatoes, rice, corn, and products specifically labels "gluten and dairy-free." Remove all gluten and dairy products from your home and shop for alternatives.

Eat moderate amounts of low-fat dairy products, such as milk, cheese, or yogurt. Eat moderate amounts of poultry and eggs. Choose healthy (unsaturated) fats, such as nuts, olive oil, and certain nut or seed oils like canola, soybean, and flaxseed.