Gluten-Free Grilled Octopus

Tender, smoky grilled octopus: simmered until soft, marinated in olive oil, garlic and oregano, then charred on a hot grill and finished with a warm lemon-garlic oil.

Prep: 20 min Cook: 65 min Total: 95 min Serves: 4

At a glance: This easy dinner recipe yields 4 servings in about 1h 35m (20 min prep, 65 min cook). It uses 8 ingredients — including bay leaves, cleaned octopus, olive oil — and walks through 6 steps. Updated October 24, 2026. Browse more dinner recipes or return to all gluten-free recipes.

As an Amazon Associate, we earn from qualifying purchases. Shop links in the ingredient list are affiliate links and do not change the recipe.

Cross-Contamination Warning for Gluten-Free Grilled Octopus: When preparing this dinner recipe, ensure all packaged ingredients, such as GF tamari and stock, are gluten-free to prevent cross-contamination with gluten. Always use clean utensils and cutting boards when preparing gluten-free meals. In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools. Stock often contains yeast extract or barley derivatives; use only gluten-free stock.

Gluten-Free Notes for Gluten-Free Grilled Octopus: This recipe is naturally gluten-free: octopus, olive oil, lemon, garlic, oregano and bay. No packaged sauces are needed.

Scale Recipe:

servings

Ingredient amounts update automatically

Ingredients

Shop links on this page are for bay leaves, dried oregano. Buy the package that says gluten-free. A shared production line is the usual risk with these pantry items. As an Amazon Associate, we earn from qualifying purchases, at no extra cost to you. Confirm the product is labeled gluten-free before you buy.

2 bay leaves (for simmering) Shop
1.5 lbs cleaned octopus, tentacles separated
1/4 cup olive oil
4 cloves garlic, minced
1/4 cup fresh lemon juice
1 tsp dried oregano Shop
1 tsp salt
0.5 tsp black pepper

Instructions

1 Put the octopus in a large pot, cover it with cold water by 2 inches, and add the bay leaves and 1 tablespoon of salt (extra, for the water). Bring it to a boil, then lower to a gentle simmer, cover, and cook for 45-60 minutes, until a paring knife slides easily into the thickest part of a tentacle. Drain and let it cool for 10 minutes, then pat it dry.
2 In a large bowl, combine the simmered octopus tentacles with 2 tablespoons of olive oil, half of the minced garlic, dried oregano, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Toss to ensure the octopus is evenly coated, then let it marinate at room temperature for at least 15 minutes while you prepare the grill.
3 Preheat your grill to medium-high heat, aiming for a temperature that will allow for good searing without burning. Clean the grill grates thoroughly to prevent sticking, then lightly oil them.
4 Carefully place the marinated octopus tentacles onto the hot grill grates. Grill for 2-3 minutes per side, just until the tentacles are charred and crisp at the edges. The octopus is already tender from the simmer; the grill only adds char.
5 While the octopus grills, warm the remaining 2 tablespoons of olive oil in a small pan over medium-low heat with the remaining garlic for about 1 minute, until fragrant but not browned. Take it off the heat and stir in the lemon juice and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
6 Once the octopus is grilled to perfection, remove it from the grill and place it on a serving platter. Drizzle the warm lemon-garlic oil over the tentacles and serve right away.

Nutrition (per serving)

576

Calories

32g

Protein

36g

Carbs

22g

Fat

Fiber

584mg

Sodium

Tips & Notes

Pat the marinated tentacles dry before they go on the grill. Wet octopus steams and sticks instead of charring.
Cut the thick base of each tentacle into bite-size pieces on an angle before serving and leave the thin tips whole. The tips char the crispest.
Simmer the octopus until a paring knife slides easily into the thickest part of a tentacle before it goes on the grill. The grill only chars the outside and will not soften tough octopus.

Common questions

How long does Gluten-Free Grilled Octopus take?

Gluten-Free Grilled Octopus takes about 1 hour 35 minutes, including resting time: 20 minutes to prep and 65 minutes to cook, for 4 servings.

What should I check before making Gluten-Free Grilled Octopus with celiac disease?

Written with gluten-free ingredients. Use products labeled gluten-free, check labels, and ask your clinician about your own needs.

What cross-contamination risk is specific to Gluten-Free Grilled Octopus?

Check bay leaves, cleaned octopus, tentacles separated, olive oil before they go into Gluten-Free Grilled Octopus. Ensure all packaged ingredients, such as GF tamari and stock, are gluten-free to prevent cross-contamination with gluten. Always use clean utensils and cutting boards when preparing gluten-free meals. In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools. Stock often contains yeast extract or barley derivatives; use only gluten-free stock.

Learn More

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Gluten Free Recipes team

Gluten-free recipe development since 2026

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