37 Gluten-Free Recipes with a Mediterranean Twist

Get a taste of the Mediterranean with these gluten-free recipes! These traditional and modern takes will take you straight to the coast.

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Mediterranean Sole

Total Time 25 min
Servings 4 servings
From the Recipe Creator: This Mediterranean sole recipe may be simple, but it's also elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
Nutrition Facts: 1 packet: 211 calories, 14g fat (2g saturated fat), 51mg cholesterol, 669mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
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Greek Salad

Total Time 20 min
Servings 8 servings
From the Recipe Creator: The heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey
Nutrition Facts: 3/4 cup: 148 calories, 12g fat (2g saturated fat), 6mg cholesterol, 389mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
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Watermelon Cups

Total Time 25 min
Servings 16 pieces
From the Recipe Creator: This lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts: 1 piece: 7 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 0 protein.
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Juicy & Delicious Mixed Spice-Burgers

Total Time 30 min
Servings 6 servings
From the Recipe Creator: We like trying to make "street foods" at home, perfecting recipes for dishes like gyros and these spiced burgers, known as kofta. — Anne Henry, Toronto, Ontario
Nutrition Facts: 1 burger: 192 calories, 9g fat (4g saturated fat), 71mg cholesterol, 259mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat.
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Mediterranean Cauliflower

Total Time 25 min
Servings 10 servings
From the Recipe Creator: I adapted a recipe I received from a friend to make this delicious—and deliciously different—cauliflower dish. It's prepared quickly in a skillet and uses only a handful of ingredients. What a great way to take ordinary cauliflower to a whole new level! —Valerie Smith, Aston, Pennsylvania
Nutrition Facts: 3/4 cup: 86 calories, 3g fat (1g saturated fat), 6mg cholesterol, 548mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
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Greek Brown and Wild Rice Bowls

Total Time 12 min
Servings 2 servings
From the Recipe Creator: This fresh rice dish tastes like the Mediterranean in a bowl! It is short on ingredients but packs in so much flavor. For a hand-held version, leave out the rice and tuck the rest of the ingredients into a pita pocket. —Darla Andrews, Boerne, Texas
Nutrition Facts: 1 serving: 433 calories, 25g fat (4g saturated fat), 8mg cholesterol, 1355mg sodium, 44g carbohydrate (3g sugars, 6g fiber), 8g protein.
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Rosemary Lamb Chops

Total Time 30 min
Servings 4 servings
From the Recipe Creator: My father loves lamb, so I make this dish whenever he visits. It’s the perfect main course. —Kristina Mitchell, Clearwater, Florida.
Nutrition Facts: 2 lamb chops: 231 calories, 9g fat (4g saturated fat), 97mg cholesterol, 493mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchange: 4 lean meat.
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Lemony Chickpeas

Total Time 30 min
Servings 4 servings
From the Recipe Creator: These saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
Nutrition Facts: 1 cup chickpea mixture with 1 cup rice: 433 calories, 9g fat (0 saturated fat), 0 cholesterol, 679mg sodium, 76g carbohydrate (10g sugars, 12g fiber), 13g protein.
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Herb-Roasted Olives & Tomatoes

Total Time 25 min
Servings 4 cups
From the Recipe Creator: Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California
Nutrition Facts: 1/4 cup: 71 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 0 protein.
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Tahini Dressing

Total Time 5 min
Servings 1-1/4 cups
From the Recipe Creator: I like to serve this tahini dressing over a salad of romaine lettuce, baby red potatoes, asparagus and snap peas. It's a healthy and tasty way to start a meal. Don't miss these other homemade salad dressing recipes —Amy Lyons, Mounds View, Minnesota
Nutrition Facts: 2 tablespoons: 88 calories, 8g fat (1g saturated fat), 0 cholesterol, 62mg sodium, 3g carbohydrate (0 sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat.
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Moroccan Chickpea Stew

Total Time 30 min
Servings 4 servings
From the Recipe Creator: This healthy vegetarian recipe is an exotic dish of enticing, bold flavors. —Heather Demeritte, Scottsdale, Arizona
Nutrition Facts: 1-1/2 cups: 217 calories, 6g fat (1g saturated fat), 0 cholesterol, 455mg sodium, 38g carbohydrate (11g sugars, 9g fiber), 7g protein.
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Chicken Skewers

Total Time 25 min
Servings 6 servings
From the Recipe Creator: This easy-to-assemble recipe, with tender chunks of chicken and garden-fresh veggies, is always a hit. —Margaret Allen, Abingdon, Virginia
Nutrition Facts: 1 skewer: 244 calories, 11g fat (2g saturated fat), 63mg cholesterol, 421mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
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Tzatziki Potato Salad

Total Time 25 min
Servings 12 servings
From the Recipe Creator: My son has an egg allergy, so this potato salad is perfect for him. For extra color, add radish, apple and garlic dill pickles. —Cindy Romberg, Mississauga, Ontario
Nutrition Facts: 3/4 cup: 128 calories, 3g fat (2g saturated fat), 7mg cholesterol, 190mg sodium, 21g carbohydrate (3g sugars, 2g fiber), 4g protein. Diabetic exchanges: 1-1/2 starch, 1/2 fat.
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Feta Frittata

Total Time 25 min
Servings 2 servings
From the Recipe Creator: Chopped tomatoes and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Marjorie Dodero, Seal Beach, California
Nutrition Facts: 1 wedge: 203 calories, 12g fat (4g saturated fat), 224mg cholesterol, 345mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 medium-fat meat, 1 fat.
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Mediterranean Cobb Salad

Total Time 1 hour 5 min
Servings 10 servings
From the Recipe Creator: I'm a huge fan of taking classic dishes and adding some flair to them. I also like to change up heavier dishes, like the classic Cobb salad. I've replaced typical chicken with crunchy falafel that's just as satisfying. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts: 1 cup: 258 calories, 18g fat (5g saturated fat), 83mg cholesterol, 687mg sodium, 15g carbohydrate (3g sugars, 5g fiber), 13g protein.
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Zucchini & Cheese Roulades

Total Time 25 min
Servings 2 dozen
From the Recipe Creator: My husband enjoys this recipe so much that he even helps me roll up the roulades! You can change the filling any way you like—I have used feta instead of Parmesan, or sun-dried tomatoes in the place of the olives. —April McKinney, Murfreesboro, Tennessee
Nutrition Facts: 1 appetizer: 24 calories, 1g fat (1g saturated fat), 4mg cholesterol, 58mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 2g protein.
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North African Chicken and Rice

Total Time 4 hours 10 min
Servings 8 servings
From the Recipe Creator: I'm always looking to try recipes from different cultures, and this one is a huge favorite. We love the spice combinations. This cooks equally well in a slow cooker or a pressure cooker. —Courtney Stultz, Weir, Kansas
Nutrition Facts: 1 serving: 386 calories, 13g fat (3g saturated fat), 76mg cholesterol, 556mg sodium, 44g carbohydrate (12g sugars, 3g fiber), 25g protein.
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Nectarine and Beet Salad

Total Time 10 min
Servings 8 servings
From the Recipe Creator: Beets, nectarines and feta cheese make for scrumptious additions to mixed greens. While the combination of ingredients may seem unlikely, I guarantee it will become a favorite salad on your home menu. —Nicole Werner, Ann Arbor, Michigan
Nutrition Facts: 1 cup: 84 calories, 4g fat (1g saturated fat), 4mg cholesterol, 371mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
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Stuffed-Olive Cod

Total Time 25 min
Servings 4 servings
From the Recipe Creator: Visit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
Nutrition Facts: 1 fillet: 163 calories, 3g fat (0 saturated fat), 65mg cholesterol, 598mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat.
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Quinoa with Peas and Onion

Total Time 45 min
Servings 6 servings
From the Recipe Creator: Even picky eaters will love this protein-packed dish. If you have freshly shelled peas on hand, substitute them for the frozen. —Lori Panarella, Phoenixville, Pennsylvania
Nutrition Facts: 2/3 cup: 174 calories, 6g fat (1g saturated fat), 0 cholesterol, 244mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
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Skillet Chicken with Olives

Total Time 20 min
Servings 4 servings
From the Recipe Creator: While I was visiting my cousin Lilliana in Italy, she made this heavenly chicken for lunch. Now it's a family favorite stateside, too. —Rosemarie Pisano, Revere, Massachusetts
Nutrition Facts: 1 serving (calculated without capers): 237 calories, 15g fat (3g saturated fat), 76mg cholesterol, 571mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
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Cucumber Tomato Salad

Total Time 15 min
Servings 6 servings
From the Recipe Creator: Cucumber salad recipes are my absolute favorite! This fast, fresh salad is a winner at every get together. It's an easygoing, healthy side dish for kabobs, chicken or anything hot off the grill. —Blair Lonergan, Rochelle, Virginia
Nutrition Facts: 3/4 cup: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
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Mediterranean Tilapia

Total Time 20 min
Servings 6 servings
From the Recipe Creator: I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
Nutrition Facts: 1 fillet: 197 calories, 4g fat (2g saturated fat), 88mg cholesterol, 446mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1/2 fat.
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Easy Chicken Pesto Stuffed Peppers

Total Time 25 min
Servings 4 servings
From the Recipe Creator: On busy weeknights, I neither want to spend more than 30 minutes preparing dinner nor do I want to wash a towering pile of dishes. This recipe delivers on both counts without having to sacrifice on flavor! —Olivia Cruz, Greenville, South Carolina
Nutrition Facts: 2 stuffed pepper halves: 521 calories, 31g fat (7g saturated fat), 62mg cholesterol, 865mg sodium, 33g carbohydrate (7g sugars, 5g fiber), 25g protein.
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Mediterranean Spinach & Beans

Total Time 30 min
Servings 4 servings
From the Recipe Creator: If you want to make this dish vegetarian, use soy sauce instead of Worcestershire. I like this skillet meal served warm or cold. —Becky Cuba, Spotsylvania, Virginia
Nutrition Facts: 1-1/2 cups: 187 calories, 4g fat (1g saturated fat), 0 cholesterol, 650mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat.
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Tzatziki Shrimp Cucumber Rounds

Total Time 35 min
Servings 2 dozen
From the Recipe Creator: I created this recipe with what I had on hand one night, and now it’s one of my husband’s favorites! The bacon-wrapped shrimp, garlicky sauce and burst of cool cuke flavor make this a crowd pleaser. —Shannon Rose Trelease, East Hampton, New York
Nutrition Facts: 1 appetizer: 30 calories, 2g fat (0 saturated fat), 18mg cholesterol, 64mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 3g protein.
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Tomato Feta Salad

Total Time 20 min
Servings 4 servings
From the Recipe Creator: One summer I combined my love for onions with a bumper crop of tomatoes and a homemade balsamic dressing. The result was this salad that receives thumbs-up approval whenever it's served. —Robert Golus, Greer, South Carolina
Nutrition Facts: 3/4 cup: 121 calories, 9g fat (2g saturated fat), 8mg cholesterol, 412mg sodium, 9g carbohydrate (3g sugars, 2g fiber), 3g protein.
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Mediterranean Broccoli & Cheese Omelet

Total Time 30 min
Servings 4 servings
From the Recipe Creator: My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
Nutrition Facts: 1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.
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Tomato-Poached Halibut

Total Time 30 min
Servings 4 servings
From the Recipe Creator: My halibut with a burst of lemon comes together in one pan and stays super moist. Try it with polenta, angel hair pasta or crusty bread. —Danna Rogers, Westport, Connecticut
Nutrition Facts: 1 fillet with 1 cup sauce: 224 calories, 7g fat (1g saturated fat), 56mg cholesterol, 651mg sodium, 17g carbohydrate (8g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.

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Quinoa Tabbouleh

Total Time 35 min
Servings 8 servings
From the Recipe Creator: Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts: 3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.

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Cherry Tomato Salad

Total Time 15 min
Servings 6 servings
From the Recipe Creator: This recipe evolved from a need to use the bumper crops of delicious cherry tomatoes we grow. It's one of my favorite cherry tomato recipes, especially at cookouts. —Sally Sibley, St. Augustine, Florida
Nutrition Facts: 3/4 cup: 103 calories, 10g fat (1g saturated fat), 0 cholesterol, 203mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Parmesan Chicken with Artichoke Hearts

Total Time 40 min
Servings 4 servings
From the Recipe Creator: I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Nutrition Facts: 1 chicken breast half with 3/4 cup artichoke mixture: 339 calories, 9g fat (3g saturated fat), 98mg cholesterol, 667mg sodium, 18g carbohydrate (2g sugars, 1g fiber), 42g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat, 1/2 starch.
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Rice Pilaf with Apples & Raisins

Total Time 40 min
Servings 4 servings
From the Recipe Creator: I love making bulgar pilaf with apricots. So glad I tried it with dried apples and golden raisins! —Elizabeth Dumont, Madison, Mississippi
Nutrition Facts: 3/4 cup: 277 calories, 7g fat (1g saturated fat), 0 cholesterol, 599mg sodium, 50g carbohydrate (9g sugars, 2g fiber), 4g protein.

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Mediterranean Chicken

Total Time 30 min
Servings 4 servings
From the Recipe Creator: Everyone I know loves this special chicken recipe. I changed a few things to make it healthier, but it tastes just as good. — Kara Zilis, Oak Forest, Illinois
Nutrition Facts: 1 serving: 417 calories, 12g fat (3g saturated fat), 70mg cholesterol, 386mg sodium, 44g carbohydrate (6g sugars, 6g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1 fat.

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Greek Salad Dressing

Total Time 5 min
Servings 3/4 cup
From the Recipe Creator: Homemade Greek salad dressing doesn’t get much easier. If you don’t have lemon juice on hand, replace it with additional vinegar. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts: 2 tablespoons: 163 calories, 18g fat (2g saturated fat), 0 cholesterol, 217mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 0 protein.
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Garden Tomato Salad

Total Time 15 min
Servings 8 servings
From the Recipe Creator: For as long as I can remember, Mom made a salad of tomatoes and cucumbers. Now I make it whenever beautiful tomatoes are in reach. —Shannon Arthur, Upper Arlington, Ohio
Nutrition Facts: 1 cup: 92 calories, 7g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
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Mediterranean Turkey Skillet

Total Time 30 min
Servings 6 servings
From the Recipe Creator: I've always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin
Nutrition Facts: 1 cup: 259 calories, 10g fat (2g saturated fat), 65mg cholesterol, 504mg sodium, 20g carbohydrate (6g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.