Delicious Greek food can sometimes be difficult to navigate if you have food allergies. While Greek cuisine uses wonderful fresh ingredients, there are some common allergens like milk, nuts and wheat. Luckily with some quick and easy substitutes, it’s possible to create allergy-friendly Greek recipes. We’ve put together more than 20 of the tastiest dishes to try, including vegan Greek recipes. Enjoy classic Mediterranean flavours with these allergy friendly Greek recipes, free from top allergens.
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Greek food and flavours
Traditional Greek food, like other Mediterranean cuisines, is usually made with simple, fresh ingredients. Fresh vegetables, legumes and grains feature heavily in Greek food, as well as seafood, poultry and meat. Good quality olive oil, wine, garlic, lemon juice and fresh herbs like oregano, parsley and thyme are used to add flavour. Greek food also uses dairy products like Greek yoghurt and cheeses made with cow, goat and sheep milk, including Feta.
Allergens in Greek food
While there is a strong focus on simple, fresh cooking in traditional Greek recipes, many of these ingredients are potential allergens. Top food allergens in Greek food include:
- Wheat, including in pita breads, filo pastries and pasta;
- Milk (from cows, goats and sheep), especially in yoghurt and cheeses used in many dishes;
- Seafood – fish, crustacea and molluscs – which is popular in Mediterranean cuisines;
- Sesame, often in the form of tahini (sesame paste);
- Sumac, which can be a problem for some people with a cashew nut allergy as it can be cross-reactive;
- Tree nuts (especially almond, walnut and pistachio) which are commonly used, especially in traditional Greek desserts;
- Lupin (lupini beans), a popular legume in Greece that can be eaten as a snack or used in cooking. (Some people with peanut allergy are also allergic to lupin, and it is a top 10 allergen in Australia).
Peanuts aren’t a common ingredient in traditional Greek cooking, but are sometimes used in desserts or eaten as a snack.
The great thing about preparing and cooking your own Greek inspired food is that you can avoid these allergens in the ingredients. Or substitute with an allergy-friendly alternative where needed.
Greek inspired appetisers
Perfect for sharing, these Greek appetisers (entrees) are packed full of Mediterranean flavours like garlic, lemon and herbs. Dips can be served with wheat and gluten free pita bread crackers or vegetables. Other allergy friendly options to enjoy meze style include olives and dolmades.
Refreshing dairy free Tzatziki dip
There’s no need to miss out on classic Greek Tzatziki dip if you have to avoid milk. It’s so easy to make your own delicious dairy free Tzatziki with just a handful of ingredients.
This easy dairy free Tzatziki dip recipe is not only free from milk, it’s also gluten free, allergy-friendly and vegan. Use as a dip to share or as a sauce with your favourite allergy-friendly Greek dishes.
Melitzanosalata – Greek eggplant dip
Eggplant is another vegetable that is often seen in Greek dishes. This allergy-friendly Greek roasted eggplant dip (Melitzanosalata) combines roasted eggplant with garlic, shallot, lemon juice, vinegar and parsley.
Enjoy as part of a Greek meze platter with other delicious dips and appetisers.
Simple vegan Skordalia – Greek garlic and potato dip
This delicious vegan Skordalia is a traditional style Greek potato and garlic dip. Serve warm as an amazing dip, or enjoy as a side with Greek flavoured main dishes.
This allergy-friendly Greek Skordalia recipe is dairy free, gluten free and vegan so you can easily cater to lots of different dietary requirements.
Allergy friendly Greek fava – split pea dip
For another authentic flavoured dip, you’ll love this Greek fava dip made from split yellow peas. It has a creamy texture and wonderful flavour from aromatic ingredients like onion, garlic and carrot.
This is another great dip to include in a Greek meze platter. Or serve fava dip as a side dish with grilled chicken or meat.
Vegan rice stuffed dolmades
Classic dolmades – stuffed vine leaves – are a Greek staple. These delicious vegan rice stuffed dolmades are made with a wonderful mix of white basmati rice with roasted eggplant, olives, fresh herbs and spices. They’re easier to make than it looks and taste amazing.
It is possible to buy vegan dolmades, but by making your own you can be sure that there are none of your allergens in the stuffing ingredients.
Allergy friendly Greek soups and stews
Greek soups and stews are wonderful winter warmers, and a great way to enjoy Greek flavours. These allergy-friendly versions can be enjoyed as a starter or side dish, but are also hearty enough for a meal.
Greek chickpea soup with lemon (Revithia)
Traditional Greek chickpea soup with lemon can be served as a started, or is hearty enough for meal in itself. ‘Revithia’ is made with chickpeas and vegetables, flavoured with wonderful Mediterranean herbs and lemon. This soup is naturally vegan too.
Serve revithia with with some crusty bread for a more substantial meal.
Green olive soup with olive oil
If you love olives, you must make this delicious green olive soup with olive oil. Olives and white beans make this a filling soup that’s perfect as a meal on it’s own or as an appetiser.
Olive soup is full of classic Greek flavours including onion, garlic, herbs and lemon juice. There’s also an option to use herb infused olive oil for even more flavour.
Greek peas stew with potatoes (Arakas Latheros)
The delicious allergy-friendly Greek peas stew is made with potatoes and fresh or frozen peas, flavoured with carrot, tomato and dill.
It’s so easy to make and makes a great side dish or vegan meal option, especially when served with rice or crunchy bread.
Mediterranean mains
Traditional Greek mains have something for everyone. There are chicken and poultry dishes, meats like lamb and pork and wonderful vegetable based options for vegetarians and vegans. (Seafood is also an option for those without seafood allergies, but we haven’t included these in our allergy-friendly recipe roundup). You’ll love these allergy-friendly Greek main courses that are made for sharing.
Chicken Souvlaki
Souvlaki is a well-known Greek dish of meat or vegetables grilled on skewers. This delicious allergy-friendly Greek chicken souvlaki recipe is simple to prepare but full of flavour. Tender chicken pieces are marinated in a blend of oregano, lemon, and garlic before grilling.
Serve souvlaki with lemon rice pilaf, dairy free tzatziki or any of the delicious Greek salads below.
Greek chicken marinade
If you prefer to cook whole chicken breasts rather than souvlaki style, you’ll love this simple Greek chicken marinade. Made with a blend of fresh ingredients including lemon, garlic, and fresh herbs, this marinade will infuse your chicken with wonderful Greek flavours before grilling. Add some Greek salads and sides for a delicious meal.
Easy Greek pork chops
This recipe for easy Greek pork chops combines thick juicy pork chops with delicious Greek sty;e vegetables. The chops are braised in a seasoned broth and finished with a medley of tomatoes, zucchini and olives.
*NOTE: This recipe adds some crumbled feta at the end, just before serving. For a dairy free dish, you’ll need to leave this out or substitute with a dairy free feta cheese.
Vegan Spanakopita
It wouldn’t be a Greek feast without the spanakopita. This traditional dish is made with spinach and ricotta, flavoured with onion, lemon and nutmeg and topped with filo pastry. With some substitutions, this delicious vegan spanakopita recipe uses vegan ricotta and filo to make a completely dairy and egg free dish.
(For a wheat or gluten free version you’ll need to substitute a gluten free filo too.)
Greek Chicken Thighs
For another chicken dish full of wonderful Greek flavours, you’ll love this recipe for allergy-friendly Greek chicken thighs. Cook tender chicken thighs in a cast iron pan flavoured with lemon sauce, olives, capers, tomatoes, and artichoke hearts.
This delicious one pan meal is also suitable for people following paleo, gluten-free and low-carb diets.
Tasty Greek salads and sides
Fresh vegetables an important part of Greek cuisine, whether in salads or side dishes flavoured with fresh herbs, lemon and garlic. Pair these Greek salads and sides with any type of meat, poultry, seafood or vegetable based main.
Dairy free Greek salad
This traditional Greek salad of cucumber, tomato, olives and feta topped with a simple dressing and lots of herbs is enjoyed around the world. For an allergy-friendly and dairy free Greek salad, this recipe substitutes a vegan feta cheese. A wonderful combination of flavours that really goes with everything.
Gluten Free Greek Lemon Rice Pilaf
Fluffy steamed rice will go with many Greek mains, but for loads of flavour try this gluten free Greek lemon rice pilaf instead. The pilaf is made with a mix of rice and gluten free orzo pasta, which gives a lovely texture. It’s flavoured with zesty lemon, onion, garlic and wonderful fresh herbs including parsley and dill.
Greek potato salad with mustard honey dressing, olives and dill
Another versatile side dish is this Greek potato salad with olives and dill. Quick and easy to make, this potato salad combines classic Greek flavours like Kalamata olives, onion and dill with a homemade mustard honey dressing.
Briam – Greek roasted vegetables
Briam is a Greek dish of roasted vegetables cooked in a generous amount of olive oil and seasoned with simple Mediterranean flavours. It combines potato, zucchini (courgette), tomatoes, red pepper (capsicum) and onion with fresh herbs for a delicious hearty vegetable combination.
These roasted vegetables are naturally vegan, gluten free and allergy-friendly.
Authentic Greek lemon roast potatoes
Lemon roast potatoes are a staple of Greek cuisine. You’ll love the classic Greek flavours of lemon, garlic and herbs. These delicious potatoes are crisp and golden on the outside and soft and fluffy on the inside.
Pair with all your favourite Greek inspired main dishes, from seafood and chicken to meats or vegan options.
Vegan tabbouleh salad
Tabbouleh salad (sometimes spelled taboule or tabouli) is another classic Mediterranean salad, although not originally Greek. Tabbouleh originated in Lebanon, but is a very popular dish in Greece too.
This allergy friendly vegan tabbouleh salad combines lots of fresh parsley and mint, tomatoes, onions, and bulgur (wheat), with a simple zesty lemon dressing.
NOTE: Bulgur isn’t suitable for people wheat allergies and is not gluten free. For a wheat free version of this recipe, you could substitute quinoa.
Greek sweets and desserts
Unfortunately many traditional Greek desserts and sweets contain nuts, especially pistachios, almonds and walnuts. Creamy desserts and cakes can contain milk and egg, as well as wheat and gluten. While it is possible to find vegan desserts, it is harder to find vegan sweets that are also nut and gluten free.
For a simple dessert, fresh fruit is always a great option. Pair it with dairy free Greek yoghurt for extra creaminess.
We are working on some more allergy-friendly versions of traditional Greek desserts, so make sure you subscribe so you don’t miss them.
Dairy free Greek rice pudding (Rizogalo)
Greek rice pudding, or Rizogalo, is a delicious dessert made with arborio rice flavoured with lemon, vanilla and cinnamon. This easy vegan Greek rice pudding recipe uses non-dairy milk to make an allergy-friendly version of this classic Greek dessert that everyone can enjoy.
Some even enjoy Rizogalo for breakfast.
More allergy friendly recipes to try
If you love sharing Greek style meze plates, make sure to check out some more of our allergy friendly dip recipes, like our lemon and white bean dip.
For more delicious allergy friendly recipes, make sure you visit our recipe page. And don’t forget to subscribe for more allergy friendly cooking and practical tips for living with allergies.
