Authentic Mediterranean Diet for Dietary Restrictions: Easy Gluten-Free, Dairy-Free & Vegetarian Recipes

 Follow the authentic Mediterranean diet with dietary restrictions. Learn how to eat naturally gluten-free, dairy-free, and vegetarian while enjoying traditional Mediterranean foods.

The Mediterranean diet is the most researched diet that has been voted best diet year after year. Some if its  health benefits include heart protection, gut health, protection against certain types of cancer, longevity and so much more. But for certain people dietary restrictions  can, like gluten intolerance, lactose intolerance, or vegetarian preferences make people think it’s off-limits.

The good news is that you can still follow the  Mediterranean diet, because it is naturally adaptable, as many traditional foods are already compatible with these restrictions. By focusing on authentic Mediterranean foods, anyone can enjoy nutrient-rich, satisfying meals without relying on modern substitutes that are often highly processed with questionable (if any health benefits) and I’ll show you how. 

1. Gluten-Free Mediterranean Diet

People with gluten intolerance or celiac disease can easily follow the Mediterranean diet as the diet is mainly based on vegetables, in addition there are numerous meals that combine vegetables with rice or beans with rice, using naturally gluten-free ingredients:

Foods to choose:

• Vegetables: All vegetables including leafy greens.
• Fruits: All fruits including dried fruit.
• Legumes: lentils, chickpeas, beans, fava beans.
• Whole grains (naturally gluten-free): rice, millet, polenta, oats.
• Nuts and seeds: almonds, walnuts, pistachios, pine nuts, sesame seeds.
• Healthy fats: extra virgin olive oil.
• Protein sources: Fish, seafood, eggs, poultry, yogurt, cheese.

Sample Menu: 

• Breakfast: Greek Omelet with Feta Cheese and Fresh Mint
• Lunch: Mediterranean Lentil Salad
• Dinner: Greek Cabbage with Rice – Lahanorizo

More Gluten Free Recipes >> GLUTEN FREE RECIPES

2. Dairy-Free Mediterranean Diet

For those who are lactose intolerant or avoiding dairy, the Mediterranean diet offers plenty of natural alternatives, why? Well, a little-known fact about the prototype of the Mediterranean diet which was the diet in Crete and Greece circa 1950s is that they fasted from animal products over 200 days a year, that meant that they had plenty of dairy free recipes.

Foods to choose:

• Vegetables: All vegetables including leafy greens.
• Fruits: All fruits including dried fruit.
• Legumes: lentils, chickpeas, beans, fava beans.
• Whole grains: pasta, barley, rice, millet, polenta, bulgur wheat
• Nuts and seeds: almonds, walnuts, pistachios, pine nuts, sesame seeds
• Healthy fats: extra virgin olive oil
• Protein sources: Fish, seafood, eggs, poultry, yogurt, cheese

Sample Menu: 

• Breakfast: Hummus Breakfast Toast
• Lunch: Mediterranean Tuna Salad
• Dinner: Roasted Peas with Sun-Dried Tomatoes and Peppers

More Dairy Free Recipes >> DAIRY FREE RECIPES

3. Vegetarian Mediterranean Diet

For vegetarians, the Mediterranean diet naturally provides protein and healthy fats without relying on meat. In fact, the Mediterranean diet is mostly vegetarian and in many cases vegan (she note above about fasting).

Foods to choose:

• Vegetables: All vegetables including leafy greens.
• Fruits: All fruits including dried fruit.
• Legumes: lentils, chickpeas, beans, fava beans.
• Whole grains: pasta, rice, barley, bulgur wheat, polenta
• Nuts and seeds: almonds, walnuts, pistachios, pine nuts, sesame seeds.
• Healthy fats: extra virgin olive oil, tahini, nut butters 
• Protein sources: eggs, yogurt, cheese

Sample Menu: 

• Breakfast:  Greek Scrambled Eggs with Feta and Tomato – Strapatsada
• Lunch: Greek Leeks and Rice – Prasorizo
• Dinner: One Pot Greek Black Eyed Peas

More Vegetarian Recipes >> VEGETARIAN RECIPES