35+ Healthy and Delicious Sunday Dairy-Free Mediterranean Recipes for Every Dinner

The Mediterranean diet is celebrated for its fresh, flavorful ingredients and vibrant culinary traditions.

With an emphasis on vegetables, legumes, whole grains, and heart-healthy fats, Mediterranean recipes naturally align with a dairy-free lifestyle.

Whether you’re hosting a Sunday gathering, looking for a quick weeknight dinner, or simply exploring new ways to enjoy plant-based meals, the Mediterranean cuisine offers endless possibilities.

This blog post will guide you through 35+ Sunday Dairy-Free Mediterranean Recipes that are not only delicious but also wholesome and nourishing.

From light salads to hearty mains, each recipe is packed with fresh herbs, spices, and wholesome ingredients that highlight the Mediterranean’s rich and diverse culinary traditions.

So, whether you’re following a dairy-free diet or simply want to incorporate more plant-based meals into your routine, these dishes will provide the perfect balance of flavor and nutrition.

35+ Healthy and Delicious Sunday Dairy-Free Mediterranean Recipes for Every Dinner

Whether you’re in the mood for a light, refreshing salad or a warm, savory stew, the Mediterranean diet has something for everyone.

These 35+ Sunday Dairy-Free Mediterranean Recipes will not only help you stick to your dietary needs but also introduce you to exciting, fresh flavors that are perfect for any occasion.

By incorporating ingredients like olive oil, legumes, fresh vegetables, and whole grains, these recipes are both satisfying and nourishing, making them perfect for your next Sunday meal.

Take a moment to explore the diverse flavors and textures of Mediterranean cuisine, and let these dairy-free recipes inspire your next culinary adventure.

With these dishes, your Sundays will be filled with tasty, vibrant meals that everyone will enjoy—whether they’re dairy-free or not!

Roasted Red Pepper and Chickpea Salad

This Roasted Red Pepper and Chickpea Salad is a vibrant and hearty dish that combines roasted red peppers, protein-rich chickpeas, and fresh herbs for a refreshing Mediterranean delight. Perfect as a side or a standalone dish, it is seasoned with a tangy lemon vinaigrette and offers the perfect balance of zest and texture for a satisfying dairy-free meal.

Ingredients:

• 2 large red bell peppers
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup finely chopped red onion
• 1/4 cup chopped parsley
• 1/4 cup chopped fresh basil
• 2 tbsp extra virgin olive oil
• 1 tbsp freshly squeezed lemon juice
• 1 tsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425°F (220°C).
2. Place the red bell peppers on a baking sheet and roast for 20–25 minutes, turning occasionally, until the skin is charred.
3. Remove the peppers, let them cool, then peel off the charred skin and dice.
4. In a large bowl, combine the chickpeas, red onion, parsley, and basil.
5. Add the diced roasted peppers to the bowl.
6. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, salt, and pepper.
7. Pour the dressing over the salad and toss well.
8. Let the salad sit for at least 15 minutes before serving to allow the flavors to meld.

This salad is not only visually stunning with its medley of colors but also deeply nourishing. The smoky sweetness of roasted peppers combined with the brightness of fresh herbs and the tangy dressing creates a dish that will be a star at any Sunday gathering.

Dairy-Free Mediterranean Lentil Soup

This Dairy-Free Mediterranean Lentil Soup is a comforting bowl of goodness packed with lentils, vegetables, and warming spices. It’s an ideal dish to prepare on a Sunday, as it yields enough servings to enjoy throughout the week. The blend of olive oil and Mediterranean herbs ensures a rich, dairy-free flavor profile that’s both hearty and satisfying.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Sauté the onion, carrots, and celery for 5–7 minutes until softened.
3. Add the garlic, cumin, paprika, oregano, and red pepper flakes. Cook for 1 minute.
4. Stir in the lentils, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce heat to a simmer. Cover and cook for 30–35 minutes or until lentils are tender.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh parsley.

This soup is the ultimate comfort food for a relaxed Sunday meal. Its earthy lentils, fresh vegetables, and Mediterranean spices come together to create a wholesome, dairy-free dish that’s as nutritious as it is delicious.

Grilled Eggplant with Tahini Drizzle

This Grilled Eggplant with Tahini Drizzle is a classic Mediterranean dish that highlights the smoky flavor of grilled eggplant paired with a creamy, dairy-free tahini sauce. Easy to prepare and visually appealing, it’s a great addition to any Sunday menu, offering a perfect balance of textures and flavors.

Ingredients:

• 2 large eggplants
• 3 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 1/4 cup tahini
• 2 tbsp freshly squeezed lemon juice
• 2 tbsp water (adjust for consistency)
• 1 clove garlic, minced
• Fresh parsley for garnish

Instructions:

1. Preheat a grill or grill pan over medium-high heat.
2. Slice the eggplants into 1/2-inch thick rounds.
3. Brush each slice with olive oil and sprinkle with garlic powder, smoked paprika, salt, and pepper.
4. Grill the eggplant slices for 3–4 minutes per side until tender and grill marks appear.
5. In a small bowl, whisk together tahini, lemon juice, water, minced garlic, and a pinch of salt until smooth.
6. Arrange the grilled eggplant slices on a platter and drizzle the tahini sauce on top.
7. Garnish with fresh parsley before serving.

This dish is a true testament to the simplicity and elegance of Mediterranean cuisine. The smoky eggplant paired with the creamy tahini drizzle offers a delightful flavor contrast, making it a standout on any Sunday table.

Mediterranean Quinoa-Stuffed Bell Peppers

These Mediterranean Quinoa-Stuffed Bell Peppers are a colorful, nutrient-packed dish featuring quinoa, fresh vegetables, and Mediterranean spices. They are perfect as a main course or a side dish, offering a hearty and satisfying dairy-free option for your Sunday feast.

Ingredients:

• 4 large bell peppers (any color)
• 1 cup cooked quinoa
• 1/2 cup diced tomatoes
• 1/2 cup diced cucumber
• 1/4 cup chopped Kalamata olives
• 1/4 cup chopped fresh parsley
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, mix the quinoa, tomatoes, cucumber, olives, parsley, olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
4. Stuff the quinoa mixture into the prepared bell peppers.
5. Cover the dish with aluminum foil and bake for 25–30 minutes until the peppers are tender.
6. Serve warm, garnished with additional parsley if desired.

These stuffed bell peppers are a feast for the eyes and the palate. The tender, roasted peppers combined with the Mediterranean-inspired quinoa filling make this dish a healthy and flavorful addition to your Sunday meal lineup.

Mediterranean Zucchini Noodles with Garlic and Lemon

This Mediterranean Zucchini Noodles with Garlic and Lemon recipe is a light and refreshing alternative to traditional pasta. Packed with fresh vegetables, olive oil, and tangy lemon, this dish is a quick and easy dairy-free option that’s perfect for a Sunday lunch or dinner.

Ingredients:

• 3 medium zucchinis, spiralized into noodles
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/4 cup chopped sun-dried tomatoes
• 1/4 cup sliced black olives
• Juice of 1 lemon
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté for 1–2 minutes until fragrant.
3. Stir in the sun-dried tomatoes, olives, dried basil, and red pepper flakes. Cook for another minute.
4. Add the zucchini noodles to the skillet and toss to combine. Cook for 2–3 minutes until slightly tender.
5. Squeeze fresh lemon juice over the noodles and season with salt and pepper.
6. Serve immediately, garnished with fresh basil leaves.

This dish is a delightful fusion of flavors and textures. The zucchini noodles absorb the zesty lemon and garlic flavors beautifully, making this a light yet satisfying dairy-free Mediterranean meal.

Dairy-Free Mediterranean Falafel Wraps

These Dairy-Free Mediterranean Falafel Wraps are a street-food favorite made healthier and dairy-free. With crispy falafel, fresh vegetables, and a creamy tahini sauce, this wrap is a convenient and delicious meal to enjoy on a relaxed Sunday.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup chopped parsley
• 1/4 cup chopped cilantro
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 cup chickpea flour (or all-purpose flour)
• Salt and pepper to taste
• Olive oil for frying
• 4 whole wheat wraps or flatbreads
• 1 cup shredded lettuce
• 1/2 cup sliced cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 clove garlic, minced
• Water to thin the sauce

Instructions:

1. In a food processor, combine chickpeas, parsley, cilantro, garlic, cumin, coriander, salt, and pepper. Pulse until the mixture is coarse but holds together when pressed.
2. Mix in chickpea flour and shape the mixture into small patties or balls.
3. Heat olive oil in a skillet over medium heat and fry the falafel until golden brown on all sides.
4. In a small bowl, whisk together tahini, lemon juice, garlic, and water until smooth.
5. Assemble the wraps by layering lettuce, cucumber, tomatoes, and falafel on the flatbread. Drizzle with tahini sauce and roll tightly.
6. Serve immediately.

These falafel wraps are a portable and versatile meal bursting with Mediterranean flavors. The crispy falafel paired with fresh veggies and creamy tahini sauce ensures every bite is a dairy-free delight.

Mediterranean Spiced Roasted Cauliflower Steaks

These Mediterranean Spiced Roasted Cauliflower Steaks are a show-stopping vegan and dairy-free option for any Sunday meal. The cauliflower is seasoned with bold spices and roasted to golden perfection, creating a dish that’s as flavorful as it is satisfying. Serve it as a main course or alongside other Mediterranean favorites.

Ingredients:

• 1 large head of cauliflower
• 3 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp garlic powder
• 1/2 tsp turmeric
• Salt and pepper to taste
• Fresh parsley and lemon wedges for garnish

Instructions:

1. Preheat the oven to 425°F (220°C).
2. Remove the leaves and trim the stem of the cauliflower, keeping the core intact. Slice it into 1-inch-thick steaks.
3. Arrange the steaks on a baking sheet lined with parchment paper.
4. In a small bowl, mix olive oil with smoked paprika, cumin, coriander, garlic powder, turmeric, salt, and pepper.
5. Brush the spice mixture onto both sides of the cauliflower steaks.
6. Roast for 20–25 minutes, flipping halfway through, until tender and golden brown.
7. Serve hot, garnished with fresh parsley and a squeeze of lemon juice.

This roasted cauliflower dish is bursting with Mediterranean spices and a hint of citrus. It’s a hearty, dairy-free choice that’s perfect for those seeking a plant-based centerpiece for their Sunday table.

Dairy-Free Mediterranean Orzo Salad

This Dairy-Free Mediterranean Orzo Salad is a light yet filling dish, packed with fresh vegetables, Kalamata olives, and a zesty vinaigrette. It’s perfect as a side dish or a light main course and is ideal for meal prep or serving at a Sunday gathering.

Ingredients:

• 1 cup orzo pasta (use gluten-free if needed)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup diced cucumber
• 1/4 cup sliced red onion
• 1/4 cup Kalamata olives, halved
• 2 tbsp capers (optional)
• 1/4 cup chopped fresh parsley
• 2 tbsp chopped fresh dill
• 3 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Cook orzo according to package instructions. Drain and rinse under cold water.
2. In a large bowl, combine the cooked orzo, cherry tomatoes, cucumber, red onion, olives, capers, parsley, and dill.
3. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Refrigerate for at least 15 minutes before serving to allow the flavors to meld.

This refreshing orzo salad is a celebration of Mediterranean flavors. The combination of crunchy vegetables, briny olives, and fresh herbs makes it a versatile and dairy-free dish that’s perfect for Sunday lunches or potlucks.

Mediterranean Baked Sweet Potatoes with Hummus

These Mediterranean Baked Sweet Potatoes with Hummus are a comforting yet nutrient-packed dish. The natural sweetness of the baked potatoes pairs beautifully with savory toppings like hummus, fresh vegetables, and a drizzle of tahini for a filling, dairy-free delight.

Ingredients:

• 4 medium sweet potatoes
• 1 cup hummus (store-bought or homemade)
• 1/2 cup cherry tomatoes, diced
• 1/4 cup diced cucumber
• 1/4 cup chopped parsley
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Wash and pierce the sweet potatoes with a fork. Place them on a baking sheet and bake for 40–50 minutes or until tender.
3. Once baked, slice each sweet potato lengthwise and slightly mash the flesh with a fork.
4. Spread a generous dollop of hummus onto each sweet potato.
5. Top with diced tomatoes, cucumber, and parsley.
6. In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper. Drizzle the sauce over the sweet potatoes.
7. Serve warm or at room temperature.

These baked sweet potatoes are as visually appealing as they are delicious. With creamy hummus and fresh Mediterranean toppings, they offer a wholesome, dairy-free meal option that’s perfect for Sunday dinners.

Mediterranean Lentil and Spinach Stew

This Mediterranean Lentil and Spinach Stew is a hearty and nutritious dish that’s perfect for a cozy Sunday meal. Packed with plant-based protein, fiber, and Mediterranean spices, this stew is both filling and satisfying while being entirely dairy-free.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 tbsp olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 medium carrot, diced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp turmeric
• Salt and pepper to taste
• Fresh lemon wedges for serving

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until fragrant.
2. Stir in the carrot, smoked paprika, cumin, and turmeric. Cook for another 2 minutes.
3. Add the lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 25–30 minutes, until the lentils are tender.
4. Stir in the fresh spinach and cook until wilted, about 2–3 minutes. Season with salt and pepper.
5. Serve hot with a squeeze of fresh lemon juice.

This lentil and spinach stew is comforting and packed with Mediterranean flavors. It’s a nourishing dairy-free option that pairs beautifully with crusty bread or a side of rice, making it an excellent choice for Sunday dinners.

Mediterranean Chickpea and Cucumber Salad Wraps

These Mediterranean Chickpea and Cucumber Salad Wraps are a fresh and vibrant meal perfect for a casual Sunday lunch. Featuring crisp cucumbers, protein-packed chickpeas, and a zesty dressing, these wraps are quick to make and entirely dairy-free.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced red onion
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped fresh dill
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp red wine vinegar
• Salt and pepper to taste
• 4 whole wheat or gluten-free wraps

Instructions:

1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, parsley, and dill.
2. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, salt, and pepper. Pour over the chickpea mixture and toss to coat.
3. Lay out the wraps and evenly distribute the salad mixture across them.
4. Roll up the wraps tightly, slice in half, and serve immediately.

These wraps are a refreshing and satisfying dairy-free Mediterranean meal. Packed with crisp veggies and flavorful chickpeas, they are perfect for busy Sundays when you want a quick and healthy dish.

Mediterranean Baked Eggplant with Tomato Sauce

This Mediterranean Baked Eggplant with Tomato Sauce is a tender, oven-roasted dish bursting with rich, bold flavors. Topped with a savory tomato and herb sauce, this dairy-free recipe is a fantastic option for a Sunday main course or as a flavorful side dish.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 3 tbsp olive oil
• 1 can (14 oz) crushed tomatoes
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Brush both sides of the eggplant slices with olive oil and arrange them on the baking sheet. Season with salt and pepper. Bake for 20–25 minutes, flipping halfway through, until tender and golden.
3. Meanwhile, heat 1 tbsp olive oil in a skillet over medium heat. Add garlic and sauté until fragrant.
4. Stir in the crushed tomatoes, oregano, basil, red pepper flakes, salt, and pepper. Simmer for 10 minutes.
5. Remove the eggplant from the oven and spoon the tomato sauce over each slice. Return to the oven and bake for an additional 10 minutes.
6. Garnish with fresh parsley and serve warm.

This baked eggplant dish is rich in flavor and comforting, making it a standout choice for a Sunday feast. The tender eggplant and savory tomato sauce create a hearty, dairy-free Mediterranean meal that everyone will love.

Mediterranean Quinoa Salad with Lemon Dressing

This Mediterranean Quinoa Salad with Lemon Dressing is a light yet fulfilling dish that showcases the best of Mediterranean ingredients. Packed with colorful veggies, protein-rich quinoa, and a zesty lemon dressing, this salad is perfect for a refreshing Sunday meal. It’s ideal as a side dish or a light main course.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup red onion, finely diced
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa, cover, and reduce to a simmer. Cook for 15–20 minutes until the quinoa is tender and the liquid is absorbed.
2. Let the quinoa cool slightly, then fluff with a fork.
3. In a large bowl, combine the quinoa with cherry tomatoes, cucumber, olives, red onion, and parsley.
4. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, oregano, salt, and pepper.
5. Pour the dressing over the salad and toss to combine.
6. Serve chilled or at room temperature.

This Mediterranean quinoa salad is a perfect balance of fresh, tangy, and savory flavors. With a citrusy lemon dressing and a variety of vibrant vegetables, it’s a satisfying and healthy dairy-free option for your Sunday table.

Mediterranean Stuffed Bell Peppers

These Mediterranean Stuffed Bell Peppers are a hearty and nutritious dish that combines a colorful array of vegetables, herbs, and grains. Packed with quinoa, tomatoes, olives, and spices, these stuffed peppers offer a perfect blend of Mediterranean flavors in a dairy-free package.

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 cup cooked quinoa
• 1/2 cup Kalamata olives, chopped
• 1/2 cup cherry tomatoes, chopped
• 1/4 cup red onion, finely chopped
• 2 tbsp pine nuts, toasted
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the bell peppers in a baking dish, standing upright. Drizzle with olive oil and season with salt and pepper.
3. In a bowl, mix the cooked quinoa, olives, tomatoes, red onion, pine nuts, oregano, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, pressing down gently to pack it in.
5. Cover the baking dish with aluminum foil and bake for 30–35 minutes, until the peppers are tender.
6. Remove the foil, sprinkle fresh parsley on top, and serve warm.

These Mediterranean stuffed bell peppers are an ideal dairy-free meal that combines the richness of quinoa and the fresh zest of Mediterranean vegetables and herbs. They’re perfect for a cozy Sunday dinner and make a delightful option for meal prep.

Mediterranean Roasted Chickpea and Sweet Potato Bowl

The Mediterranean Roasted Chickpea and Sweet Potato Bowl is a vibrant and hearty meal, combining roasted chickpeas, sweet potatoes, and fresh Mediterranean ingredients. This bowl is packed with protein, fiber, and healthy fats, making it a well-rounded, dairy-free option for your Sunday lunch or dinner.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tbsp tahini
• 1 tbsp lemon juice
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a baking sheet, toss the diced sweet potatoes with 1 tbsp olive oil, salt, and pepper. Roast for 20–25 minutes, flipping halfway through, until tender.
3. Meanwhile, toss the chickpeas with the remaining 1 tbsp olive oil, cumin, smoked paprika, garlic powder, salt, and pepper. Spread them out on a separate baking sheet and roast for 15–20 minutes, until crispy.
4. In a small bowl, whisk together tahini, lemon juice, and a little water to make a creamy dressing.
5. To assemble the bowls, divide the roasted sweet potatoes and chickpeas into bowls. Top with cherry tomatoes, olives, and a drizzle of tahini dressing.
6. Garnish with fresh parsley and serve warm.

This roasted chickpea and sweet potato bowl is bursting with Mediterranean flavors and textures. The combination of sweet, savory, and tangy elements makes it a satisfying, nutritious, and dairy-free option for your Sunday meals.

Note: More recipes are coming soon!