Are you wondering whether Mediterranean food is a good option for someone who is on a gluten free diet? Or maybe you want to hear more about what Mediterranean dishes are gluten free? Well then you are in the right place! In this article, we tell you everything you need to know about gluten in Mediterranean food. We will place a particular emphasis on items that are popular in Greek and Lebanese cuisine.
We start out by talking about examples of Mediterranean ingredients and dishes that are gluten free. After that, we discuss examples of Mediterranean dishes and ingredients that are not gluten free. Next, we discuss examples of Mediterranean dishes that may or may not be gluten free depending on where you order them. Finally, we discuss whether Mediterranean food is a good option for people who are on gluten free diets.
What Mediterranean food is gluten free?
Are you wondering what Mediterranean food is gluten free? In this section, we will discuss examples of Mediterranean items that are commonly gluten free. We will start out by discussing common examples of Mediterranean ingredients that are gluten free. After that, we will discuss common examples of Mediterranean dishes that are usually gluten free.
Note that while the dishes and ingredients we discuss in this article are usually gluten free, that does not mean that they are always gluten free. Always check the allergen label or consult with the chef to ensure that the particular item that you intend to eat is gluten free.
Gluten free Mediterranean ingredients
What are some examples of ingredients that are commonly used in Mediterranean cooking that are gluten free? Here are some examples of common Mediterranean ingredients that are gluten free.
- Vegetables (tomatoes, eggplant, olives, cucumber, onion)
- Meats (lamb, chicken, beef)
- Herbs (basil, mint, dill, oregano, parsley, rosemary, sage, bay leaves)
- Chickpeas, lentils, and beans
- Rice and quinoa
- Yogurt
- Cheese (feta, halloumi)
- Olive oil
- Spices (harissa, za’atar, sumac)
Gluten free Mediterranean dishes
What are some examples of Mediterranean dishes that are commonly gluten free? In this article, we will provide some examples of Mediterranean dishes that are usually gluten free.
- Hummus
- Baba ganoush
- Tzatziki
- Labneh
- Tirokafteri
- Dolmas
- Shawarma
- Greek salad
What Mediterranean food is not gluten free?
What are some examples of Mediterranean food that is not gluten free? In this section, we will discuss common Mediterranean items that are not gluten free. We will start by discussing ingredients that are commonly used in Mediterranean cooking that are not gluten free. After that, we will discuss popular Mediterranean dishes that are not gluten free.
Note that while the ingredients and dishes we discuss in this section are not usually gluten free, that does not mean that gluten free versions of them do not exist. There may be some stores or restaurants that carry gluten free versions of these items.
Mediterranean ingredients that contain gluten
What are some examples of ingredients that are commonly used in Mediterranean cooking that contain gluten? In this section, we will discuss common examples of Mediterranean ingredients that contain gluten.
- Wheat flour
- Couscous, farro, and wheat bulgur
- Filo
Mediterranean dishes that contain gluten
What are some examples of Mediterranean dishes that contain gluten? In this section, we will discuss common examples of Mediterranean dishes that contain gluten.
- Pita bread
- Tabbouleh
- Gyros
- Baklava
- Moussaka
- Fattoush salad
- Ka’ak
- Kibbeh
- Spanakopita
Mediterranean food that may or may not contain gluten
What are some examples of Mediterranean dishes that may or may not contain gluten depending on where you get them? In this section, we will discuss Mediterranean dishes that may or may not contain gluten depending on where you order them. For each dish we discuss, we will describe how gluten might be introduced into that dish.
- Falafel. Falafel is one example of a common Mediterranean dish that may or may not contain gluten. While more traditional falafel is made without gluten containing ingredients, sometimes wheat flour is added to the mixture that is used to make falafel.
- Mujadara. Mujadara is a dish that is generally made with rice, lentils, and onions. If mujadara is made with these ingredients, it is generally gluten free. That being said, mujadara is sometimes made with wheat bulgur instead. If mujadara is made with wheat bulgur, then it is not gluten free.
- Mezze. Mezze plates contain an assortment of vegetables, meats, cheeses and dips. These plates may or may not be gluten free depending on exactly what is contained in that specific mezze plate.
- Fried foods (cross contamination). If you are sensitive to small traces of gluten and cross contamination, then you should be careful when eating any fried foods. Before you eat food that is cooked in the fryer, you should ask whether there is a dedicated gluten free fryer or whether the fryer is shared with dishes that contain gluten.
Is Mediterranean food suitable for a gluten free diet?
Is Mediterranean food suitable for someone who is on a gluten free diet? In general, Mediterranean food is a decent option for someone who is on a gluten free diet. While there are many Mediterranean dishes that are not gluten free because they are made with wheat-based doughs or wheat bulgur, there are also many dishes that can be made without gluten.
Most of the sauces and dips that are popular in Mediterranean cuisines are made without gluten containing ingredients. It is also common for Mediterranean dishes to be made with fresh ingredients that are not heavily dressed, so it is not as easy for hidden gluten to sneak into dishes.
Gluten free Mediterranean-inspired recipes
- Mediterranean cauliflower tacos with creamy basil sauce
- Mediterranean potato tacos with harissa feta dip
- White bean feta bowl with creamy harissa dip
- Mediterranean sweet potatoes with garlic feta dip
- Vegan white bean dip with harissa
- Gluten free tabbouleh
- Tzatziki with sour cream
Gluten free Mediterranean restaurants
Are you looking for examples of Mediterranean restaurants that offer gluten free options? Here are some of our favorite Mediterranean restaurants that offer gluten free options.
- Aroma Meze in Ottawa, Ontario
- Zahav in Philadelphia, Pennsylvania
- Laser Wolf in Philadelphia, Pennsylvania
- Nuba in Vancouver, British Columbia
- Nicholas Restaurant in Portland, Oregon
- Mayd Modern Mediterranean in Fresno, California
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