15 naturally gluten free Greek foods that will make your mouth water

Greek cuisine, renowned for its rich flavors and healthy ingredients, offers a delightful array of naturally gluten free dishes. This said, if you’re celiac and visiting Rhodes, Santorini, Athens or any other Greek destination, keep one thing in mind: although many traditional Greek foods are gluten free by nature, dining out can be tricky due to a lack of awareness in many restaurants about celiac disease and the risks of cross-contamination. This can pose a challenge for gluten-sensitive diners seeking to enjoy traditional Greek meals. However, by focusing on naturally gluten free Greek foods and being vigilant about kitchen practices, you can still savor the essence of Greek culinary tradition without concern. Let’s see how.
A guide to naturally gluten-free Greek food
Greek food is celebrated for its dishes based on fresh vegetables, meats, seafood and legumes, many of which are inherently free from gluten. However, it’s crucial to be aware that while many traditional Greek foods are made without gluten-containing ingredients, the risk of cross-contamination in a typical kitchen can be high unless proper precautions are taken. This is especially true in environments where dishes containing wheat, such as breads and pastas, are prepared.
Let’s now explore a comprehensive list of 15 traditional Greek dishes that are naturally gluten-free, perfect if you have celiac disease or gluten sensitivity and you’re planning your next holiday. Remember: while these dishes are free from gluten, always ensure they are prepared in a kitchen that takes precautions against cross-contamination. Or, if you want to stay on the safe side, visit Rhodes Gluten Free which is a 100% free-from-gluten facility!

1. Greek salad (horiatiki salata)
We couldn’t help but start from the – probably – most famous gluten free Greek food: Greek salad! Its name in Greek, horiatiki salata, means “village salad” and you are going to see it on the table of every Greek family eating out or at home. This staple Greek salad is made with tomatoes, cucumbers, onions, olives and feta cheese, all tossed with olive oil and seasoned with oregano. Healthy, refreshing and naturally gluten free.
2. Dolmades or dolmadakia
Dolmades are grape leaves stuffed with rice, herbs and sometimes minced meat. This dish is naturally gluten free, and it’s a great way to eat some carbs on the side of a meat dish – or as an appetizer. Sometimes they are called dolmadakia, which literally means “small dolmades”, and in some cases you will find them with cabbage leaves instead of grape ones. Still delicious!

3. Grilled meat and seafood
Every celiac knows that grilled meat and fish are usually a safe bet, and this is true in Greece too. We would say: especially in Greece, where these are essential foods in everyone’s diet. Options like lamb, chicken, pork and various types of fish and seafood are commonly grilled with simple seasonings of lemon, olive oil and herbs. Just double check about the possible cross-contamination on grills, in case they use them to toast bread or to cook some breaded product.
4. Fasolada
This traditional bean soup combines white beans, olive oil and vegetables like carrots, celery and onions. It’s a hearty and warming dish, that adds up to the list of gluten free Greek foods. Actually, this soup is often referred to as the national dish of Greece! If you visit in the colder months, don’t miss it.
5. Tzatziki
Who doesn’t know tzatziki? This refreshing yogurt-based dip is made with Greek yogurt (of course), cucumbers, garlic and sometimes dill. It’s perfect for dipping vegetables or French fries (if celiac safe!) or accompanying grilled meats. Beloved by the Greeks, we are sure that you will appreciate it too.

6. Octopus
Whether grilled or marinated, octopus is a popular dish especially on Greek islands and it is usually prepared with simple ingredients like vinegar and olive oil, making it a gluten free Greek food.
7. Stifado
This is a hearty stew made with beef or rabbit, onions, tomatoes, wine and a medley of spices, naturally thickened with tomato paste. You can enjoy this naturally gluten free Greek food in traditional tavernas – yes, maybe not the best and lightest in the summer, but definitely worth a try.
8. Kleftiko
Another meat-based gluten free Greek dish is kleftiko, a slow-cooked lamb dish marinated in garlic, lemon and herbs, then wrapped in parchment paper to retain all the flavors during baking. We are getting hungry just by thinking about it.
9. Gemista
Gemista are honestly one of our favorite naturally gluten free Greek foods. The word means “stuffed”, and that’s exactly what this dish is about: it’s made with whole vegetables, typically tomatoes and peppers, stuffed with rice, herbs and sometimes minced meat. Usually served with baked potatoes on the side and some tzatziki or feta cheese to complete the dish: try it and you won’t regret it!

10. Fakes (lentil soup)
Fakes actually means “lentils”, but the word is often used to talk about the soup you can make using this legume. The original recipe uses lentils, onion, garlic, bay leaves, oregano, tomato sauce and – of course – olive oil… but then every family has its own version, and you might be able to taste different ones. The dish is gluten free and vegan too!
11. Briam
From vegan to vegetarian, another gluten free Greek food that is perfect as an appetizer or a side is briam: basically a veggy casserole with eggplants, peppers, potatoes, onion, zucchini and so on, with cheese on top. The whole thing is baked and typically served in a terracotta pot. We love it!
12. Melitzanosalata (eggplant salad)
Another gluten free Greek dish that involves eggplant, but it’s definitely lighter and more refreshing than briam, is melitzanosalata. Even though it’s technically a salad, it comes in the form of a dip made with the meat of a roasted eggplant, some raw onion, fresh herbs and sometimes tomato cubes, trimmed feta or fresh chilli. If you have gluten free pita or bread with you, spread it on it… otherwise it will be great even eaten as it is with a fork.

13. Souvlaki and kontosouvli
Ok, if you’ve been to any Greek restaurant anywhere in the world you at least heard about souvlaki. This popular, naturally gluten free Greek fast food consists of small pieces of meat (chicken or pork) grilled on a skewer. If you want to go bigger and even more traditional, then try kontosouvli: a giant skewer with bigger pieces of meat, that are cut after they are cooked and served typically with French fries.
14. Lemon chicken soup (avgolemono)
This comforting Greek soup uses rice as a thickener, and it’s composed of a rich broth made with chicken meat and bones and made creamy with eggs and lemon. Sounds like a weird combination, but we can assure that it’s actually very tasty.
15. Kidoni
Last but not least, a sweet gluten free Greek food! Kidoni is a fruit (quince in English) that is typically caramelized and drenched in a honey-based syrup. You can eat it as it is or with yogurt for a better result. The same process is used for different fruits, but this is our favorite.
Tips for dining out safely as a celiac in Greece
We’ve seen a comprehensive (although not complete – that would require an encyclopedia!) list of naturally gluten free Greek foods but, as we said in the beginning, when eating out at Greek restaurants it’s crucial to communicate your dietary restrictions in advance. Here are some tips to ensure a safe dining experience.
- Communicate clearly: inform your server or the chef about your gluten intolerance or celiac disease and ask about the cross-contamination policies of the restaurant.
- Ask questions: don’t hesitate to ask about the ingredients and preparation methods of the dishes.
- Go for simplicity: dishes with fewer ingredients are less likely to contain hidden gluten and are easier to verify. And luckily there are a lot of them in Greece!
Greek cuisine provides an array of gluten free options that are both nutritious and full of flavor. By choosing wisely and taking the necessary precautions, even if you are celiac or have a gluten sensitivity you can still enjoy the rich and diverse offerings of Greek food.
Of course, it’s even better when you can relax completely knowing that there is absolutely no risk of cross-contamination in the eatery you’ve chosen for your meal. That’s one of the reasons why Rhodes Gluten Free was born: we are the first and only 100% gluten free and celiac safe café, eatery and shop on the island of Rhodes. Our goal is to allow you to taste those dishes that are normally NOT gluten free, but that you deserve to try. Some examples? Spanakopita (spinach pie), tiropita (cheese pie), kimadopita (minced meat pie), bougatsa (sweet cream pie), baklava and so on. All gluten free, all artisan made, all served with passion and in total safety in our café in the center of Rhodes. We wait for you on your next trip!
F.A.Q.
Yes, several Greek foods are naturally gluten free – for example the 15 we have listed above. Moreover, in big supermarkets it’s easy to find gluten free food of different brands, such as bread, pasta, cookies and so on.
The words for “gluten free” in Greek are χωρίς γλουτένη, pronounced “chorìs gluténi”.
Usually, the gyros meat is gluten free so you should be able to eat a gyros merida (gyros dish) with fresh vegetables, tzatziki and maybe french fries. Make sure you specify that you don’t want pita with it, and mention the importance of avoiding cross-contamination.
Eating gluten free in Greece is possible, thanks to the great amount of naturally gluten free Greek foods. The hard part is dealing with cross-contamination: it’s very important for you to communicate your needs clearly to the restaurant or café – often you will have to explain everything to them, but it will be worth it.
Yes, Greek yogurt is gluten free like most non-processed dairy products.
Yes, feta cheese is gluten free like all cheeses (only the processed ones – like spreads – need the gluten free trademark in order to be considered safe.
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