Greek cuisine is known for its delicious flavors, fresh ingredients, and Mediterranean diet. For those with celiac disease or gluten sensitivity, a gluten-free diet is essential. But is it possible to enjoy traditional Greek dishes without gluten? Let’s take a closer look at which Greek foods typically contain gluten and gluten-free options for enjoying Greek cuisine.
What is Gluten?
Gluten is a group of proteins found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, and more. The only treatment is adopting a strict lifelong gluten-free diet by avoiding all foods and products containing gluten.
Common Sources of Gluten in Greek Cuisine
There are several ingredients commonly used in Greek cooking that contain gluten:
- Bread – Pita bread, crusty breads, and other baked goods are a staple of Greek cuisine. These are typically made with wheat flour.
- Pasta – Greek dishes like pastitsio, youvarlakia, and makaronia me kima feature pasta made from wheat.
- Wheat Flour – Used to coat ingredients, thicken sauces, and make dough for baked goods.
- Barley – Found in soups, stews, and vegetable dishes.
- Beer – Some Greek dishes incorporate beer as an ingredient.
- Soy Sauce – Used as a seasoning and contains wheat.
- Breaded Foods – Dishes like fried calamari are breaded and fried, using flour.
So traditional Greek cuisine relies heavily on ingredients that contain gluten. But with some simple substitutions and adjustments, it is possible to enjoy the flavors of Greece while maintaining a gluten-free diet.
Naturally Gluten-Free Greek Ingredients
The good news is that many core ingredients in Greek cooking are naturally gluten-free:
- Meats – Lamb, beef, chicken, pork, and seafood.
- Dairy – Feta cheese, yogurt, milk.
- Vegetables – Tomatoes, onions, cucumbers, olives, peppers, eggplant.
- Fruits – Lemons, oranges, grapes.
- Herbs and Spices – Oregano, mint, dill, cinnamon.
- Legumes – Chickpeas, lentils, beans.
- Rice
- Potatoes
- Corn
- Polenta
- Nuts and Seeds
- Eggs
- Olive Oil
- Vinegars
- Honey
By focusing on these ingredients and avoiding gluten-containing grains, traditional Greek flavors can still be enjoyed. It simply requires some modifications to recipes.
Gluten-Free Substitutions for Greek Cooking
Here are some simple substitutions to help make traditional Greek dishes gluten-free:
- Use gluten-free bread or pita in place of regular wheat-based bread.
- Replace wheat flour with gluten-free flour blends.
- Use gluten-free pasta made from rice, quinoa or corn.
- Replace barley with gluten-free grains like rice, quinoa, polenta or buckwheat.
- Use gluten-free beer or omit beer as an ingredient.
- Substitute tamari for soy sauce.
- Replace breadcrumbs with gluten-free breadcrumbs, cornmeal or almond flour.
- Use cornstarch, potato starch or chickpea flour instead of wheat flour to coat foods before frying.
With these simple swaps, traditional Greek dishes can be enjoyed gluten-free. You may need to experiment with different flour blends in baking to achieve the right texture. But overall Greek cuisine lends itself well to gluten-free adaptations.
Naturally Gluten-Free Greek Dishes
Many beloved Greek foods are naturally gluten-free or can be prepared gluten-free. Here are some delicious Greek dishes to enjoy on a gluten-free diet:
Mezedes (Appetizers)
- Tzatziki – Yogurt, cucumber, garlic, olive oil, lemon juice, dill
- Melitzanosalata – Smoky eggplant dip
- Taramosalata – Fish roe dip
- Fava – Yellow split pea puree
- Dolmades – Stuffed grape leaves with rice filling
- Fried zucchini or eggplant chips
- Grilled octopus
- Hummus
- Roasted red peppers
- Olives and feta cheese
Salads and Vegetables
- Horiatiki – Greek salad with tomatoes, cucumbers, onion, olives, feta
- Marouli – Romaine lettuce salad
- Briam – Roasted vegetables
- Fasolakia – Green beans
- Fassoulada – Bean soup
- Faki – Lentil soup
- Greek roasted potatoes
- Grilled vegetables like eggplant, peppers, zucchini
Seafood
- Grilled whole fish like sea bass or branzino
- Fried calamari
- Garides – Shrimp sautéed with tomatoes, feta, ouzo
- Octopus stifado – Octopus stew with onions, tomatoes, red wine
- Tuna keftedes – Tuna cakes
- Seafood souvlaki – Skewered shrimp, scallops, fish
Meat Dishes
- Souvlaki – Skewered meat with onions and peppers
- Bifteki – Greek burger made from ground beef or lamb
- Kota stifado – Chicken stew with onions
- Kokinisto – Beef or lamb stew with tomatoes
- Pastitsio – Baked pasta dish made gluten-free
- Moussaka – Eggplant and ground meat bake made gluten-free
- Youvarlakia – Meatballs in tomato sauce made gluten-free
- Paidakia – Grilled lamb chops
Sides
- Roasted lemon potatoes
- Oven-roasted tomatoes
- Sauteed spinach with garlic
- Greek rice pilaf
Desserts
- Greek yogurt with honey and walnuts
- Rice pudding
- Galaktoboureko – Phyllo dough custard made gluten-free
- Baklava – Nutty pastry made gluten-free
- Koulourakia – Butter cookies made gluten-free
- Fresh fruit like figs, berries, grapes, melon
Tips for Ordering Greek Food Gluten-Free at Restaurants
Dining out at Greek restaurants is definitely possible with celiac disease or gluten intolerance. Here are some tips for eating gluten-free at Greek restaurants:
- Check the restaurant’s website or call ahead to ask about gluten-free options and precautions to prevent cross-contamination.
- Stick to naturally gluten-free dishes like grilled fish, meat souvlaki, Greek salad, vegetable dishes.
- Request grilled pita bread instead of regular pita which contains gluten.
- Ask for gluten-free sauce and dressings on the side.
- Avoid fried dishes which are typically breaded with flour.
- Be aware that gluten-free pasta may be at risk for cross-contamination in restaurants.
- Pass on baklava and other desserts cross-contaminated with phyllo dough.
- Consider bringing your own gluten-free bread or pita to dine with.
- Explain to your server that you need to avoid cross-contamination with gluten-containing foods.
- Thank the chef for accommodating your dietary needs.
By being proactive, you can enjoy safe and delicious Greek cuisine at restaurants despite gluten-related dietary restrictions.
Gluten-Free Greek Recipes to Make at Home
Cooking traditional Greek recipes at home is a great way to control the ingredients. Here are some delicious gluten-free Greek recipes to try:
Tzatziki Sauce
This cool cucumber yogurt sauce can be served as a dip, sauce, or spread. It’s naturally gluten-free and easy to make.
Ingredients:
- 1 large cucumber, peeled, seeded and diced
- 2 cups Greek yogurt
- 3 cloves garlic, minced
- 3 Tbsp olive oil
- 2 Tbsp lemon juice
- 2 Tbsp minced fresh dill
- Salt and pepper to taste
Instructions:
- Wrap diced cucumber in paper towels and squeeze out excess liquid.
- In a bowl, mix together cucumber, yogurt, garlic, olive oil, lemon juice and dill.
- Season with salt and pepper.
- Refrigerate for at least 30 minutes before serving to allow flavors to blend.
Greek Grilled Chicken Souvlaki
Chicken souvlaki is a popular Greek dish of marinated chicken skewered and grilled. Enjoy it with tzatziki sauce over a Greek salad.
Ingredients:
- 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
- 1/4 cup olive oil
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1 lemon, juiced
- 1 Tbsp red wine vinegar
- Salt and pepper to taste
- Wooden skewers soaked in water 30 minutes
Instructions:
- In a bowl, mix olive oil, garlic, oregano, lemon juice, vinegar and season with salt and pepper.
- Add chicken and toss to coat. Cover and marinate 30 minutes to 1 hour.
- Thread chicken onto skewers. Grill over medium heat 6-8 minutes per side until cooked through.
- Serve with tzatziki sauce and Greek salad.
Baked Greek Salmon
Baked salmon seasoned with lemon, oregano and olive oil for a light Greek-inspired meal.
Ingredients:
- 1 lb salmon fillet
- 2 Tbsp olive oil
- 1 lemon, sliced
- 2 cloves garlic, minced
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- Place salmon fillet on parchment paper or foil lined baking sheet. Drizzle with olive oil and top with lemon slices, garlic and oregano. Season with salt and pepper.
- Bake 12-15 minutes until salmon flakes easily with a fork. broil 3-4 minutes for crispier top.
- Serve with Greek salad or roast vegetables.
Baklava Bites
These small baklava treats celebrate the flavors of traditional baklava in bite-size form using gluten-free phyllo dough.
Ingredients:
- 1 cup finely chopped walnuts
- 1/4 cup sugar
- 1 tsp cinnamon
- 1/3 cup honey
- 3 sheets gluten-free phyllo dough, thawed
- 2 Tbsp butter, melted
Instructions:
- Preheat oven to 350°F. Line baking sheet with parchment paper.
- In small bowl, mix together walnuts, sugar and cinnamon.
- Cut phyllo sheets into 12 small squares. Brush each square lightly with melted butter. Place 1 Tbsp nut mixture in center of square. Pull corners to center to enclose filling and form a bundle. Place seam side down on baking sheet. Brush tops with butter.
- Bake 10-12 minutes until golden brown. Remove and immediately drizzle with honey while still warm. Allow to cool before serving.
Key Takeaways
- Traditional Greek cuisine relies heavily on gluten-containing ingredients like wheat flour, bread, pasta and barley.
- Focus on naturally gluten-free Greek ingredients like vegetables, legumes, meat, seafood, dairy and olive oil.
- Make simple substitutions like using gluten-free grains and flours to adapt recipes.
- Many classic Greek dishes are already gluten-free or can be modified, like salads, grilled meats, seafood dishes, yogurt and more.
- Carefully check ingredients and prevent cross-contamination when dining out at Greek restaurants.
- Prepare favorite gluten-free Greek recipes at home for full control.
Though traditional Greek food presents some challenges for gluten-free diets, with a few adjustments it is possible to enjoy the fresh, delicious flavors of Greece. Base meals around naturally gluten-free Greek staples, make simple ingredient swaps, and take care to avoid cross-contamination. With flexibility and creativity, those avoiding gluten can still feast on wonderful Greek cuisine.
