Gluten-Free Mediterranean Rice Bowl

Bright and flavorful, this customizable rice bowl bursts with fresh Mediterranean tastes and satisfying textures. It's a vibrant and healthy meal perfect for a quick lunch or light dinner.

Prep: 15 min Cook: 20 min Total: 35 min Serves: 4

At a glance: This medium lunch recipe yields 4 servings in about 35 minutes (15 min prep, 20 min cook). It uses 8 ingredients — including cooked rice, protein of choice, fresh vegetables of choice — and walks through 5 steps. Updated October 25, 2026. Browse more lunch recipes or return to all gluten-free recipes.

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Cross-Contamination Warning for Gluten-Free Mediterranean Rice Bowl: When preparing this lunch recipe, hummus, feta and any tamari-based or tahini dressing should be labeled gluten-free. If the bowl sits next to pita at a shared table, serve it with its own spoon.

Gluten-Free Notes for Gluten-Free Mediterranean Rice Bowl: This recipe is naturally gluten-free by using gluten-free grains and avoiding any ingredients derived from gluten-containing grains. Always double-check labels.

Scale Recipe:

servings

Ingredient amounts update automatically

Ingredients

Shop links on this page are for cooked rice, quinoa, or gluten-free noodles, gluten-free sauce, fresh lemon juice or rice vinegar. 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.

4 cups cooked rice, quinoa, or gluten-free noodles Shop
1 pound protein of choice (e.g., grilled chicken breast, seasoned shrimp, pan-fried tofu, or drained chickpeas)
3 cups fresh vegetables of choice, chopped (e.g., cucumber, bell peppers, cherry tomatoes, Kalamata olives, red onion)
1/2 cup gluten-free sauce (e.g., GF tamari-based dressing, tahini dressing, or a simple olive oil and herb vinaigrette) Shop
2 tbsp fresh lemon juice or rice vinegar Shop
1 tbsp extra virgin olive oil
1/4 cup fresh herbs, chopped (e.g., parsley, mint, dill)
Optional: Feta cheese (ensure GF), toasted sunflower seeds, or a dollop of hummus Shop

Instructions

1 Prepare the base: If using rice or quinoa, cook according to package directions until tender and fluffy, about 15-20 minutes. If using gluten-free noodles, cook them until al dente, typically 8-12 minutes, then drain well.
2 Cook or prepare the protein: Grill chicken or shrimp until cooked through, about 5-7 minutes per side, or pan-fry tofu until golden brown and slightly crispy, about 8-10 minutes. Ensure any marinades or seasonings used are gluten-free. If using chickpeas, drain and rinse them thoroughly.
3 Prepare fresh vegetables: Wash and chop all your chosen vegetables into bite-sized pieces. This can be done while the base and protein are cooking, taking approximately 5-10 minutes.
4 Make the dressing: In a small bowl, whisk together the gluten-free sauce, fresh lemon juice or rice vinegar, and extra virgin olive oil until well combined and emulsified. This should take about 1-2 minutes.
5 Assemble the bowls: Divide the cooked rice, quinoa, or GF noodles among four bowls. Top each with your prepared protein and a generous portion of the fresh vegetables. Drizzle the dressing evenly over each bowl and sprinkle with fresh herbs. Add any optional toppings like feta cheese, sunflower seeds, or hummus.

Nutrition (per serving)

395

Calories

19g

Protein

29g

Carbs

19g

Fat

Fiber

373mg

Sodium

Tips & Notes

A tahini dressing suits the cucumber, olives and tomatoes in this bowl.
Cook the rice a day ahead and chill it to speed up assembly.
If using chickpeas, season them with cumin and roast them at 400°F for crunch.

Common questions

How long does Gluten-Free Mediterranean Rice Bowl take?

Gluten-Free Mediterranean Rice Bowl takes about 35 minutes: 15 minutes to prep and 20 minutes to cook, for 4 servings.

What should I check before making Gluten-Free Mediterranean Rice Bowl 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 Mediterranean Rice Bowl?

Check cooked rice, quinoa, or gluten-free noodles, protein of choice, fresh vegetables of choice, chopped before they go into Gluten-Free Mediterranean Rice Bowl. Hummus, feta and any tamari-based or tahini dressing should be labeled gluten-free. If the bowl sits next to pita at a shared table, serve it with its own spoon.

Which gluten-free swaps does Gluten-Free Mediterranean Rice Bowl use?

Gluten-Free Mediterranean Rice Bowl relies on gluten-free noodles or pasta. Keep those gluten-free-labeled products in place of a gluten-containing flour or sauce. If the blend already lists xanthan gum, do not add a second binder unless this recipe says to.

Learn More

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Gluten Free Recipes team

Gluten-free recipe development since 2026

Recipes include certified gluten-free ingredient guidance and cross-contamination notes. Check every label and use certified gluten-free products. Learn more about us.

Recipes and images may be created with AI assistance. They pass automated checks, and the team reviews flagged items.