Mediterranean food is known for its vibrant flavors, fresh herbs, and heart-healthy ingredients. But what if you’re navigating both a gluten-free and vegan lifestyle? Good news—gluten free vegan Mediterranean recipes are surprisingly abundant, easy to make, and seriously craveable. From mezze spreads to hearty casseroles and summer-perfect bowls, these dishes celebrate plants, olive oil, and bold seasoning without compromise. Whether you’re craving a creamy hummus bowl or a lentil moussaka, this guide explores how gluten free vegan Mediterranean recipes can transform your everyday cooking into something light, fresh, and deeply satisfying.
Table of Contents
My First Mediterranean Table — Without Gluten or Dairy
The Olive Oil Spark: A Love for Simple Flavors
When I first went gluten-free and vegan, I feared I’d be giving up some of my favorite foods—especially the Mediterranean staples I grew up loving. But I quickly learned that many traditional dishes are naturally plant-based, or just a swap or two away. The first thing I made was a gluten-free tabbouleh with quinoa instead of bulgur, plus a drizzle of rich olive oil and lemon juice. That dish sparked my obsession with gluten free vegan Mediterranean recipes—the kind that highlight simplicity, texture, and freshness.
Fresh & Zesty Gluten-Free Vegan Mediterranean Recipes
- Total Time: 60 mins
- Yield: 6 servings 1x
Description
A hearty Greek-inspired lentil moussaka layered with eggplant, potatoes, and a creamy cashew béchamel—entirely gluten-free and vegan comfort food perfection.
Ingredients
- 2 medium eggplants, sliced and grilled
- 2 medium potatoes, thinly sliced
- 1 cup dry green or brown lentils
- 1 cup crushed tomatoes
- 1 tbsp tomato paste
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp cinnamon
- Salt and pepper to taste
- 1 tbsp olive oil
- Cashew Béchamel:
- 1 cup raw cashews (soaked)
- 1 1/4 cups unsweetened plant milk
- 2 tbsp gluten-free flour
- 2 tbsp nutritional yeast
- 1/2 tsp nutmeg
- 1 tbsp lemon juice
- Salt to taste
Instructions
1. Preheat oven to 375°F. Prepare eggplant and potato slices by lightly brushing with olive oil and roasting until tender.
2. Cook lentils in water until soft, then drain.
3. In a skillet, sauté onions and garlic. Add lentils, tomatoes, paste, and spices. Simmer 10 minutes.
4. For béchamel, blend soaked cashews, plant milk, flour, nutritional yeast, nutmeg, lemon juice, and salt until smooth.
5. Layer in a baking dish: potato, lentil mixture, eggplant. Top with béchamel.
6. Bake for 30–35 minutes until bubbly and golden on top.
7. Let rest 10 minutes before slicing. Serve warm.
Notes
To save time, use pre-cooked lentils and grill eggplant in a stovetop grill pan.
Pairs beautifully with a cucumber tomato salad and tahini dressing.
- Prep Time: 25 mins
- Cook Time: 35 mins
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 slice
- Calories: 380
- Sugar: 5g
- Sodium: 450mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 14g
- Cholesterol: 0mg
Keywords: gluten free vegan mediterranean recipes, lentil moussaka, vegan casserole
Recreating Mezze Memories With Plant-Based Swaps
One of my fondest memories is sharing a mezze platter at a bustling café in Crete. It had creamy hummus, grilled vegetables, and warm pita. Today, I recreate that moment using gluten-free flatbread, roasted eggplant, and almond yogurt-based tzatziki. These recipes became staples in my gluten-free vegan Mediterranean recipes collection, and I regularly feature them in plant-based lunch ideas that don’t feel like salads.
The beauty of gluten free vegan Mediterranean recipes lies in their balance—zesty citrus, rich tahini, bold herbs. Once you start experimenting, you’ll find these dishes aren’t just substitutions—they’re unforgettable in their own right.
Bowls, Salads & Light Mediterranean Mains
Grain-Free Tabouli, Hummus Bowls, and Zaatar Roasted Veggies
One of the best things about gluten free vegan Mediterranean recipes is how easily they work as bowl-based meals. Think creamy hummus as the base, topped with za’atar roasted carrots, cherry tomatoes, cucumber ribbons, and a spoonful of smoky eggplant spread. I swap traditional bulgur for quinoa or millet in my tabouli, adding lemon juice and loads of parsley for brightness.
Bowls like these are endlessly flexible—you can prep a batch of veggies and grains early in the week, then build different combinations with tahini drizzle or citrusy dressings. I often highlight versions like this in my salad recipes and hearty soups & stews section for colder days.
Summer Salads That Travel Well & Taste Better the Next Day
Salads in the Mediterranean aren’t an afterthought—they’re main courses. And gluten free vegan Mediterranean recipes prove that beautifully. My go-to is a grilled vegetable salad with chickpeas, olives, and a red wine vinaigrette. It holds up wonderfully in lunchboxes and picnic baskets, often tasting even better after marinating overnight.
Another favorite? A cucumber-tomato salad with almond feta crumbles. It’s refreshing, simple, and gets rave reviews from omnivores. These kinds of dishes make it easy to embrace plant-based eating because they highlight the real star: fresh, seasonal produce.
Whether you’re planning a light weeknight dinner or prepping ahead for a no-fuss lunch, these gluten free vegan Mediterranean recipes will bring the sunny flavors of the Mediterranean right to your kitchen.
Mezze Magic — Small Plates, Big Flavor
Dips, Stuffed Veggies & Gluten-Free Flatbreads
Mezze is Mediterranean hospitality on a plate—an inviting mix of small dishes meant for sharing. Luckily, many components are naturally plant-based, and with a few easy swaps, you can craft stunning gluten free vegan Mediterranean recipes that rival anything served at a taverna.
Start with smoky baba ghanoush and creamy hummus made from scratch. Add dolmas (stuffed grape leaves) using rice, lentils, herbs, and lemon zest instead of meat. Swap traditional pita for soft, gluten-free flatbread made with almond flour or cassava. The flavors come together effortlessly and highlight what Mediterranean food does best—balance richness with brightness.
You’ll find mezze-friendly ideas scattered throughout my dinner recipes and sauces & dressings sections, which make entertaining easier and allergen-friendly.
How to Build a Mezze Platter Without Cheese or Pita
You don’t need feta or wheat to create a beautiful, satisfying mezze board. Try marinated olives, roasted red peppers, sun-dried tomatoes, gluten-free falafel, and almond yogurt tzatziki. Add a handful of toasted pine nuts and herbs like dill or mint to tie it together.
The key to gluten free vegan Mediterranean recipes like these is layering flavors and textures: creamy dips, crisp veggies, soft flatbread, bold pickles. Whether it’s a quiet dinner or a gathering with friends, mezze brings joy to the table.
Once you’ve made a few of these dishes, you’ll see why gluten free vegan Mediterranean recipes have become staples in my kitchen—and why guests always go back for seconds.
Moussaka, Casseroles & Savory Bakes
Lentil Moussaka With Creamy Cashew Béchamel
Traditional Greek moussaka might seem off-limits when you’re avoiding dairy and gluten, but this version changes everything. Instead of beef, I use a lentil-tomato base spiced with cinnamon and oregano. The layers include grilled eggplant and potatoes, all topped with a rich cashew-based béchamel sauce thickened with gluten-free flour. This dish has become one of my most requested gluten free vegan Mediterranean recipes during holidays and cozy Sunday dinners.
The result is a casserole that feels indulgent but sits light. It’s comforting without the heaviness of cream or meat, and it reheats beautifully. You can find a similar approach in my pasta recipes, where I explore ways to bring creamy, satisfying dishes to the table—minus the allergens.
Greek-Inspired One-Dish Meals Without the Gluten
Beyond moussaka, there are so many baked Mediterranean meals that adapt well to gluten-free and vegan needs. Think stuffed peppers with quinoa and lentils, baked falafel with lemony tahini drizzle, or zucchini gratin with almond cheese. The foundation of these gluten free vegan Mediterranean recipes is always simple: fresh herbs, olive oil, seasonal vegetables, and high-protein legumes.
I lean into these dishes on busy weeknights when I want one tray, one bake, and done. With recipes like these, it’s easy to bring the comfort of Mediterranean kitchens to yours—no feta, no flour, no problem.
And the best part? These gluten free vegan Mediterranean recipes don’t just work—they wow. They’re hearty, full of character, and made for sharing.
FAQs About Gluten Free Vegan Mediterranean Recipes
1. What are naturally gluten‑free, vegan Mediterranean staples?
Many Mediterranean staples are naturally gluten-free and plant-based, including hummus, lentils, chickpeas, olives, roasted vegetables, tahini, and fresh herbs. Grains like quinoa and millet are perfect gluten-free swaps.
2. Are there good GF vegan Mediterranean bowls and salads?
Yes! Bowls with quinoa, za’atar veggies, hummus, and tahini dressing are incredibly popular. Salads with chickpeas, tomatoes, cucumbers, and almond feta are both nutritious and satisfying.
3. Can I enjoy Mediterranean mezze gluten‑free & vegan?
Absolutely. Swap out traditional pita for gluten-free flatbread and replace dairy dips with almond yogurt or cashew-based spreads. Most mezze items—like olives, falafel, and roasted eggplant—are naturally compliant.
4. What’s a good GF vegan alternative to Greek moussaka or casseroles?
Try a lentil and eggplant moussaka with cashew béchamel, or a zucchini-tomato bake with almond cheese. These one-dish wonders offer the same comfort and flavor without the allergens.
Conclusion: Mediterranean Comfort With a Plant-Based Twist
Mediterranean cuisine is naturally vibrant, wholesome, and built on ingredients that already fit beautifully into gluten-free vegan cooking. From creamy hummus bowls and crisp salads to shareable mezze and oven-baked casseroles, gluten free vegan Mediterranean recipes deliver both health and satisfaction. They’re perfect for weeknight dinners, summer parties, and everything in between. With these dishes, you’ll find that flavor doesn’t require compromise—it just takes a little creativity, a splash of olive oil, and a lot of fresh herbs.
Want more Mediterranean inspiration? Be sure to follow along on Facebook at River Recipes for weekly plant-based, allergen-friendly meal ideas.