When it comes to gluten-free cooking in Australia, few voices are as influential, trusted, and deeply loved as Helen Tzouganatos. A recipe developer, TV host, and bestselling author, Helen has transformed what gluten-free food can be, making it joyful, indulgent, and rooted in real flavour. But behind her success lies a powerful personal story: one shaped by health challenges, resilience, experimentation, and a deep connection to her Greek heritage.
Growing up in a Cretan household filled with the scent of mastiha, cinnamon, and warm koulouria, food has always been emotional for Helen, a link to family, culture, and comfort. When she was diagnosed with coeliac disease at 33, everything changed. Gluten-free options were almost non-existent, and her journey began out of necessity. What started as problem-solving in her own kitchen quickly grew into a movement: thousands of people discovering that gluten-free food can be generous, beautiful, and absolutely delicious.
Today, with her fourth cookbook on the way, Helen continues to empower home cooks across Australia by showing that flavour and nourishment never need to be compromised. In this conversation, she opens up about her story, her Greek roots, her pantry staples, her travels, and what “Bringing Greece Home” truly means to her.
You’ve become a household name for gluten-free cooking that’s both wholesome and full of flavour. How did your journey as a recipe developer and author begin, and what inspired you to turn your passion into a career?
I was diagnosed with coeliac disease at 33 at an IVF clinic because I was having trouble falling pregnant. Infertility is a lesser-known symptom of coeliac disease, but I also had all the classic symptoms of fatigue, anaemia and trouble concentrating growing up. My IVF doctor advised I had to immediately cut gluten out of my diet. I initially struggled with the change because there were no
gluten free products in the supermarket 18 years ago. No flours, no bread, no pasta and Definity no koulouria! I had to drive 30min to a health food store to find a loaf of bread which was heavy as a brick and had to be salvaged in the toaster. This led me to start experimenting at home with different gluten free flours and other ingredients and that is how my food journey began. I started posting on social media and grew a following from there. Fast forward a decade and I’m about to release my
4th cookbook and have hosted Australia's first gluten free cooking show for Channel 10 and SBS.
Gluten intolerance and/or coeliac disease is actually quite prevalent in the Greek community but I think many Greeks go undiagnosed because symptoms like fatigue and stomach cramps are everyday complaints that can go overlooked. Coeliac disease is strongly associated with the HLA-DQ2 and HLA-DQ8 genes which are very common in southern European populations.
Italy is probably leading the world in proactively screening kids at school with the government implementing a nationwide screening program for coeliac disease in schools. Greece falls behind here, in fact the gluten free offerings in supermarkets and out of home are very limited compared to Australia so we are very lucky here. I do struggle to find baked goods when traveling to Greece. I can’t tell you how many times I have visited a bakery in Greece and asked if they have anything gluten free and they respond “yes this has no dairy eat this, it’s nistisimo.” Dinner time is easier because grilled proteins, potatoes and rice are naturally gluten free.
My advice to any Greek who is suffering from everyday symptoms like fatigue, bloating, stomach pains, anaemia or perhaps infertility is to request a coeliac disease blood test at your GP. This is the first step in the process, if it comes back positive the next step is an endoscopy to confirm the diagnosis.
Greece is often at the heart of your cooking What does Greek food mean to you on an emotional level? Are there certain dishes, smells, or ingredients that instantly transport you back to Greece?
I grew up mainly eating a Greek cuisine so there are many childhood memories attached to different dishes. My mum is from
Crete and she loves to bake so our house was always filled with fresh koulouria, hand rolled spanakopita and kokkinista at dinner time. The smells that transport me back are mastiha and mahlepi wafting through the house when she basked tsoureki and cinnamon scented tomato braised soutzoukakia meatballs.
Your books are filled with warmth and authenticity. What was the inspiration behind your cookbooks? How did your Greek heritage influence the way you approach recipe writing and the flavours you celebrate?
There is a misconception that
gluten free food, particularly baked goods don’t taste as good as their regular counterparts. This is not true. Gluten free food can be just as delicious if made well. People are shocked to discover my light and fluffy focaccia is gluten free, in fact all my friends who can eat gluten make my recipe because it is so much easier and quicker than baking a regular focaccia.
Over the years I would get so many requests for gluten free versions of traditional Greek recipes so I decided to dedicate a whole book to traditional recipes, that is how
GLUTEN FREE MEDITTERANEAN came about. I have a beautiful no knead tsoureki, koulouria, spanakopita and the crispiest loukoumades in the book so nobody misses out, particularly during festive periods. One of my favourite dishes in the book is my gluten free Revani, I have swapped out the semolina for polenta for that same gritty texture and it works a treat.
The Greek pantry is legendary. If we opened your pantry at home right now, what are the five essentials we’d always find? (We’re guessing good olive oil might top the list!)
EVOO definitely at the top of the list,
Sea salt flakes to bring everything to life
Dried oregano, a must in Mediterranean cooking, Canned tomatoes, super versatile
Tinned legumes. Although I do prefer dried chickpeas soaked overnight, for an express meal tinned chickpeas are a great option. I have dedicated an entire chapter in my
new book EXPRESS to canned beans because they are so versatile, particularly during fasting periods.
You’ve shown that gluten-free food can be joyful and deeply satisfying. What’s your secret to creating dishes that feel indulgent and comforting, without compromise?
Quality ingredients. Fresh seasonal produce is a must. If you have great tomatoes for example all they need is a drizzle of good quality
Greek olive oil and sprinkling of s
ea salt flakes and they’ll taste amazing.
For those who might be intimidated by gluten-free cooking What are your top tips for making it approachable and fun for the everyday home cook?
Baking is where people struggle the most, it is important to use a good quality flour because unfortunately cheaper brands will leave you with a dry, brittle baked goods.
I blend my flours from scratch, i.e.. tapioca and buckwheat for a soft bouncy bread (both now available in the regular flour aisle of the supermarket) or use a good quality all-purpose flour in cakes and biscuits. My favourites are
Bobs’ Red Mill gluten free flours (some supermarkets and online) and
Ardor gluten free flour from Melbourne (
online if you live outside Melbourne). Caputo from Italy make the best gluten free bread flour for focaccia and pizza.
When you’re cooking for family or friends. What’s your go-to Greek dish that never fails to bring everyone to the table?
Probably a moussaka or slow cooked lamb. When entertaining I like dishes you can prep in advance, so I’m not stuck in the kitchen when guests are over.
Do you travel to Greece often, do you have a favourite island or region that inspires your cooking? And are there any Greek producers, tavernas, or local ingredients that left a lasting impression on you?
I have visited Greece four times in different stages of life. I would like to go more often but with three kids it is not that easy logistically and I’m also not a great flyer. The last time we visited was pre-COVID in 2017. I love the islands,
Crete in particular as this is my mother’s island. My father comes from a mountainous village called Lykostomo in Central Macedonia. It is a beautiful forest rich area but I’m definitely more of an island girl because I love the beach. I love the food from all parts of Greece, you honestly can’t have a bad meal in Greece with that amazing produce and seafood.
My stand out memory is the excellent tomatoes and watermelon. The vine ripened tomatoes are so rich and flavoursome and the watermelon is so sweet and juicy, I have never tasted produce like that in Australia.
Your photography and presentation are always stunning. How important is visual storytelling to you when it comes to sharing your food?
We eat with our eyes, so the visual component is very important. There is nothing more frustrating than buying a
cookbook to discover half the recipes don’t have accompanying photos, this is a turn off for home cooks. They want to know what the final meal will look like. My recipes are always accompanied by a beautiful photo to help guide the cook.
Your newest cookbook, Gluten Free Express What can readers expect from this book? How does it differ from your previous titles, and what inspired you to create quick, delicious gluten-free meals for people on the go?
Whenever I ask friends and strangers what stops them from cooking more often, I am always met with the same response – no time. In today’s fast-paced world, time is a scarce and invaluable resource. Juggling work commitments, parenting responsibilities and personal hobbies often come at the cost of cooking from scratch. This is why having express recipes on hand is essential. My most popular recipes online and in my cookbooks are always the quick and easy one. I can’t tell you how many people have told me they make my Prawn Saganaki Spaghetti on repeat during the week because it only takes 15 minutes and is a life saver during a busy week.
To be honest all my recipes are easy and achievable but my new
EXPRESS cookbook really focuses on recipes that can be whipped up in 15 or 30 minutes. If they take longer it is a 5 min prep then throw in the oven and forget.
The response to the
book so far has been amazing and it hasn’t even hit the shelf yet.
Finally, a question close to our heart, What does “Bringing Greece Home” mean to you?
It’s about translating Greek hospitality, flavours and identity into an Australian kitchen. It’s the blending of cultures and produce. For example, using the best Australian king prawns when making your saganaki and drizzling them with good quality
Greek extra virgin olive oil to finish.
Helen’s journey is proof that food is far more than ingredients, it’s identity, memory, connection, and joy. Through her cookbooks, TV shows, and everyday cooking, she has reimagined what gluten-free cuisine can be, all while honouring the flavours and traditions of her Greek upbringing. From slow-cooked lamb to no-knead tsoureki, from Cretan childhood memories to teaching others how to cook with confidence, Helen brings warmth and authenticity into every recipe she creates.
Her newest book, Gluten Free Express, continues that mission, making wholesome cooking possible even on the busiest days, without sacrificing flavour or comfort. And when she speaks about “Bringing Greece Home,” it becomes clear: it’s not just about dishes, but about preserving generosity, hospitality, and the soul of Greek food in an Australian kitchen.
We are so grateful to share Helen’s story. Her dedication, her heart, and her passion for celebrating Greek flavours, gluten-free and full of life, remind us why we do what we do: to bring Greece home, one beautiful meal at a time.
