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.

Gluten Free Vegan Mediterranean Recipes – 10 Fresh & Bold Ideas

Name: Lentil Moussaka with Cashew Béchamel (Gluten-Free & Vegan)
Prep time: 25 min
Cook time: 35 min
Total time: 60 min
Yield: 6 servings
Cuisine: Mediterranean
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; 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

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

Scale

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