25 Healthy Italian Foods (Is Italian Food Healthy?

Italian cuisine is quite versatile and there is a lot to choose from. However, not all dishes are considered healthy. If you are a fan of Italian cuisine but want to know which dishes are the healthiest, this article is for you. 

In this article, we will go over a list of 25 Italian dishes that are nutritious and delicious.  

Let’s take a look at the list and see the tastiest and healthiest Italian dishes that are available, and which ones are better to skip.

#25. RAGU ALLA BOLOGNESE

Ragu Alla Bolognese is actually a hearty and healthy dish as it consists of enough protein and is low in fat. 

Let’s see what goes inside a traditional Ragu Alla Bolognese dish.

Ragu Alla Bolognese is made with lean ground beef, pancetta, half-and-half or whole fat milk, tomato sauce, carrots, onions, beef broth, celery, olive oil, salt, and pepper, and is served with spaghetti or tagliatelle. 

Let’s take a look at the nutrition facts. As you can see, one serving of Ragu Alla Bolognese has 400 calories with a macronutrient ratio of 47 grams of carbs, 27 grams of protein, and 12 grams of fat. 

The calories and carbs are not too bad in this dish, and can easily be incorporated into your daily caloric intake. 

If you want to reduce the calorie amount in this dish, you can use low-fat half-and-half or low-fat milk, you can also use whole wheat pasta. If you are vegetarian or vegan you can also use meat substitutes and plant-based milk and switch the pancetta out with marinated tempeh. 

#24. CARPACCIO

Carpaccio is a popular, traditional appetizer in Italy, also often served here in the states in many upscale Italian restaurants.

Let’s find out what Carpaccio is and how it’s served.

Carpaccio is raw, paper-thin, sliced beef that is served with olive oil, lemon juice, capers, and onions. 

Let’s take a look at the nutrition facts. As you can see, one serving (78 grams) of Carpaccio has 180 calories with a macronutrient ratio of 2 grams of carbs, 13 grams of protein, and 13 grams of fat. 

Carpaccio is low in calories and carbs and has a moderate amount of protein and fat which is crucial for building muscle. However, it is advised to consume Carpaccio with caution as it is raw meat. 

#23. BISTECCA ALLA FIORENTINA

Bistecca Alla Fiorentina or better known as Florentine Steak is a traditional Italian main dish. 

Let’s see what goes inside a traditional Bistecca Alla Fiorentina dish.

Bistecca Alla Fiorentina is made with a porterhouse or T-bone steak, rosemary, sage, olive oil, salt, and pepper to taste. 

Let’s take a look at the nutrition facts. As you can see, one serving (100 grams) of Bistecca Alla Fiorentina has 640 calories with a macronutrient ratio of 0.5 grams of carbs, 59 grams of protein, and 44 grams of fat. 

Although this dish might be a little high in calories, it is low in carbs, and high in protein and fat, which can all be incorporated into your daily caloric intake. 

#22. MELANZANE ALLA PARMIGIANA

Melanzane Alla Parmigiana is an Italian main dish that is delicious and quite versatile. 

Let’s see what goes inside a traditional Melanzane Alla Parmigiana dish.

Traditionally, it is made with sliced eggplant, tomato sauce, and parmesan cheese. The eggplant is dusted in flour and then fried, topped with tomato sauce, mozzarella cheese, parmesan, and baked in the oven. 

Let’s take a look at the nutrition facts. As you can see, one serving of Melanzane Alla Parmigiana has 270 calories with a macronutrient ratio of 25 grams of carbs, 19 grams of protein, and 10 grams of fat. 

The calorie amount in this dish is not bad at all and can easily be incorporated into your daily caloric intake. You can also switch out the eggplant for chicken, to make chicken parmigiana.

#21. BRUSCHETTA

Bruschetta is an Italian appetizer that is delicious and relatively healthy.

Let’s see how Bruschetta is made.

The most common recipe of Bruschetta is by using Italian bread or French baguette, garlic, olive oil, tomatoes, basil, salt, and pepper.

Let’s take a look at the nutrition facts. As you can see, one piece of Tomato Bruschetta has 60 calories with a macronutrient ratio of 8 grams of carbs, 1 gram of protein, and 3 grams of fat. 

This dish is pretty low in calories but also in proteins and fats, which are important to build muscle. However, Tomato Bruschetta is packed with vitamins coming from olive oil, tomatoes, and basil. Such as vitamins A & C, as well as vitamins K & E, folate, and potassium.

#20. POLENTA

Creamy Polenta is a staple in Italian cuisine. It’s easy, tasty, and relatively healthy. 

Let’s see what Polenta is and how it’s served. 

Traditionally, Polenta is made with yellow cornmeal, water, milk, butter, parmesan, and salt and pepper for seasoning. You can use ½ water and ½ milk, to have a creamy consistency. If you want to reduce the calorie amount in this dish, you can use water and olive oil instead of butter. You can also add protein to it, such as chicken sausage, pancetta, or veggies, such as kale. 

Let’s take a look at the nutrition facts. One serving of Polenta has 320 calories with a macronutrient ratio of 38 grams of carbs, 13 grams of protein, and 12 grams of fat. 

As you can see one serving of Polenta has a decent amount of calories that can easily be incorporated into your daily caloric intake. It also offers a balanced ratio of all three macronutrients. 

#19. PASTA E FAGIOLI 

Pasta e Fagioli is a delicious Italian soup with pasta and beans, which is rich and hearty.

Let’s see what goes into making Pasta e Fagioli.

Pasta e Fagioli is made with small shaped pasta, Borlotti beans, carrots, celery, chicken stock, red bell peppers, olive oil, garlic, onion, a can of plum tomatoes, and last but not least salt and pepper to season it. 

Let’s take a look at the nutrition facts. As you can see, one cup of Pasta e Fagioli has 220 calories with a macronutrient ratio of 34 grams of carbs, 11 grams of protein, and 5 grams of fat. 

This dish is pretty low in calories and fat, and can easily be incorporated into your daily caloric intake. It is also high in fiber. 

#18. PASTA E CECI 

Pasta e Ceci is another delicious Italian soup made with pasta and chickpeas. 

Let’s see what goes into making Pasta e Ceci.

Traditionally, Pasta e Ceci is made with small shaped pasta, cooked chickpeas, chicken- or vegetable stock, rosemary, tomato paste, olive oil, garlic, red pepper flakes, dry white wine, salt, and pepper, and grated Pecorino Romano cheese.

Let’s take a look at the nutrition facts. One cup of Pasta e Ceci has 200 calories with a macronutrient ratio of 31 grams of carbs, 8 grams of protein, and 5 grams of fat. 

As you can see, this dish is low in calories and fats and delivers a good amount of fiber with a whopping 6 grams. The calories can easily be incorporated into your daily caloric intake, even if you consider having two servings. 

#17. INSALATA CAPRESE 

Insalata Caprese is a popular Italian appetizer that is easy to make and not too heavy.

Let’s see what goes into making Insalata Caprese.

Traditionally, Insalata Caprese is made with fresh Mozzarella cheese, beefsteak tomatoes, fresh basil, extra virgin olive oil, and last but not least salt and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Insalata Caprese has 350 calories with a macronutrient ratio of 20 grams of carbs, 17 grams of protein, and 25 grams of fat. 

The calorie amount for this delicious Italian salad isn’t too bad, and can easily be incorporated into your daily caloric intake. 

#16. MINESTRONE 

Minestrone is another popular Italian soup that is easy to prepare and satisfying.

Let’s see what goes into making Minestrone.

Minestrone is made with vegetable broth, kidney beans, Italian green beans, zucchini, onions, olive oil, garlic, celery, small white beans, diced tomatoes, parsley, carrots, small shell pasta, dried herbs such as basil, oregano, and thyme, salt, and pepper to season. 

Let’s take a look at the nutrition facts. As you can see, one cup of Minestrone Soup has 190 calories with a macronutrient ratio of 30 grams of carbs, 9 grams of protein, and 4 grams of fat. 

Minestrone is also a dish low in calories, but high in fiber with a whopping 9 grams. With this dish, two servings are acceptable and can easily be incorporated into your daily caloric intake. 

#15. PESTO ALLA GENOVESE

Pesto Alla Genovese is a freshly made basil pesto that can be eaten with gnocchi or other pasta such as rigatoni. It’s a simple, yet delicious dish that is also budget-friendly. 

Let’s see how Pesto Alla Genovese is made.

Pesto Alla Genovese is made with fresh basil, garlic, extra virgin olive oil, salt, pepper, pine nuts, and Pecorino or Parmesan cheese. 

Let’s take a look at the nutrition facts. As you can see, one serving of Pesto Alla Genovese has 330 calories with a macronutrient ratio of 18 grams of carbs, 6 grams of protein, and 26 grams of fat. 

Although this dish is a bit high in calories and fat, the fats here are healthy as it comes mostly from the pine nuts and extra virgin olive oil. And a little bit goes a long way. 

#14. RIBOLLITA

Italian cuisine is filled with stew-like soups, like this one. Ribollita is a delicious thicker soup often made with leftovers. It is rich and hearty and is a good source of protein and fiber and a good way to eat vegetables. 

Let’s see how to make Ribollita.

Ribollita is made with day-old rustic bread, such as sourdough or country, cannellini beans, olive oil, garlic, rosemary, onion, carrot, Yukka gold potato, celery, vegetable stock, tomatoes, kale, and leeks.

Let’s take a look at the nutrition facts. As you can see, one serving of Ribollita has 340 calories with a macronutrient ratio of 55 grams of carbs, 13 grams of protein, and 9 grams of fat. 

This is another delicious dish low in calories, and high in protein. 

#13. CHICKEN CACCIATORE

Chicken Cacciatore is a classic Italian main dish often served with pasta. 

Let’s see what goes into making Chicken Cacciatore.

To make Chicken Cacciatore, you’ll need skinned chicken breast, olive oil, flour, garlic, white wine, mushrooms, onion, green bell peppers, tomatoes, thyme, oregano, basil, salt and pepper, and last but not least water. 

Let’s take a look at the nutrition facts. One serving of Chicken Cacciatore has 220 calories with a macronutrient ratio of 13 grams of carbs, 9 grams of protein, and 16 grams of fat. 

As you can see, this dish has a moderate amount of calories and is low in carbs. However, keep in mind that this dish is pretty high in sodium with 1463.4 mg. 

#12. RISOTTO

Risotto is another classic Italian dish that is budget-friendly and easy to make. There are many variations of Risotto, you can add peas to it, mushrooms, or just cheese. 

Let’s see what goes into making Risotto.

The traditional way of making Risotto is cooking arborio rice with chicken stock, butter, white wine, parmesan, salt, and pepper. You can also add peas or mushrooms to it.

Let’s take a look at the nutrition facts. As you can see, one cup of Risotto has 410 calories with a macronutrient ratio of 54 grams of carbs, 14 grams of protein, and 13 grams of fat. 

Although, Risotto is relatively high in carbs it still has a good ratio of all three macronutrients.  

You can easily incorporate this dish into your daily caloric intake if you do a high intensity interval training (HIIT) workout. 

#11. SPAGHETTI ALLA CARBONARA

Spaghetti Alla Carbonara isn’t just a popular dish in Italy but also here in the states. 

Let’s see what goes into making Spaghetti Alla Carbonara.

Spaghetti Alla Carbonara is made with spaghetti, pancetta or guanciale, egg yolks, parmigiano reggiano cheese, and black pepper.

Let’s take a look at the nutrition facts. As you can see, one cup of Carbonara has 380 calories with a macronutrient ratio of 52 grams of carbs, 17 grams of protein, and 11 grams of fat. 

Although Carbonara is relatively high in carbs it still has a good ratio of all three macronutrients. However, we recommend only eating this occasionally and in moderation. 

#10. FOCACCIA  

Focaccia is easy to make, is budget-friendly, and doesn’t require many ingredients.

Let’s see what goes into making Focaccia.

Traditionally, Focaccia is made with fresh rosemary, olive oil, warm water, active dry yeast, all-purpose flour, a sweetener - such as honey or sugar - and flaky sea salt. 

Let’s take a look at the nutrition facts. As you can see, one piece of Focaccia has 140 calories with a macronutrient ratio of 20 grams of carbs, 5 grams of protein, and 4.5 grams of fat. 

This is not all too bad, if you stick to one or two pieces of Focaccia bread, or if you eat it with a salad. 

#09. RAVIOLI

There are different variations of Ravioli, the most common one is with a Ricotta and Parmigiano-Reggiano cheese filling, served with a tomato sauce.

Let’s see what goes into making Ravioli.

The dough consists of flour, eggs, and a pinch of salt. Once the filling is enveloped into the dough, the Ravioli are boiled for a few minutes and can be served with a homemade or store-bought sauce.

Let’s take a look at the nutrition facts. As you can see, one cup of Ravioli has 280 calories with a macronutrient ratio of 32 grams of carbs, 14 grams of protein, and 11 grams of fat. 

Although Ravioli is a bit high in carbs it still has a good ratio of all three macronutrients. 

Since the calories are not bad at all in this dish, they can be easily incorporated into your daily calorie intake. 

#08. CACIO E PEPE 

Cacio e Pepe is a simple, easy, and budget-friendly dish and literally means “cheese and pepper.” 

Let’s see what goes into making Cacio e Pepe.

All you need to make this dish is spaghetti, black pepper, and Pecorino Romano cheese, and some pasta water. It is suggested to use rough-surfaced pasta for the sauce to adhere well. 

Let’s take a look at the nutrition facts. As you can see, one serving of Cacio e Pepe has 370 calories with a macronutrient ratio of 49 grams of carbs, 15 grams of protein, and 13 grams of fat. 

According to the nutrition facts, Cacio e Pepe is a bit high in carbs but still offers a good balance of all three macronutrients.

Since the calories are not too bad at all in this dish, they can be easily incorporated into your daily calorie intake. However, keep in mind to only have one serving as this dish can be high in sodium.

#07. GNOCCHI 

Gnocchis can’t be missed in Italian cuisine. They are budget-friendly and easy to make. 

Let’s see what goes into making Gnocchi.

All you need to make Gnocchi is potatoes, such as Yukka Gold, flour, and an egg, as well as salt. Combine the ingredients and mix them together, make little squares, and cook them in boiled water until they float on top. Gnocchi can be served with various sauces, however, pesto is a popular one.

Let’s take a look at the nutrition facts. As you can see, one serving of Gnocchi without any sauce has 230 calories with a macronutrient ratio of 50 grams of carbs, 6 grams of protein, and 1 gram of fat. 

Although Gnocchi might be high in carbs, it’s relatively low in calories and can easily be incorporated into your daily caloric intake. 

#06. LASAGNE AL FORNO

Lasagne Al Forno is probably one of the most loved Italian dishes in many countries. It is great comfort food that might take some time to make but is worth all the work.

Let’s see what goes into making Lasagne Al Forno.

Lasagne Al Forno is made with; fresh or dried pasta sheets, ground beef and pork, carrots, celery, olive oil, onions, diced tomatoes, tomato paste, beef stock, red wine, bay leaves, butter, flour, whole fat milk, nutmeg, parmesan, and topped with parmesan and mozzarella. 

Let’s take a look at the nutrition facts. One serving of Lasagne Al Forno has 750 calories with a macronutrient ratio of 56 grams of carbs, 39 grams of protein, and 39 grams of fat. 

As you can see, one serving - which is one piece - of Lasagne Al Forno is pretty high in calories and carbs, and therefore we recommend only eating it in moderation and sticking to one piece. 

#05. SPAGHETTI ALLA PUTTANESCA

Spaghetti Alla Puttanesca is one of the easiest Italian dishes in Italian cuisine. It’s also budget-friendly and delicious. 

Let’s see what goes into making Spaghetti Alla Puttanesca.

Spaghetti Alla Puttanesca is made with spaghetti, plum tomatoes, capers, black olives, anchovies, chili flakes, parsley, garlic, and olive oil.

Let’s take a look at the nutrition facts. As you can see, one serving of Spaghetti Alla Puttanesca has 410 calories with a macronutrient ratio of 75 grams of carbs, 14 grams of protein, and 5 grams of fat. 

One serving of Spaghetti Alla Puttanesca is a bit high in calories, and therefore it’s recommended to only stick to one serving. Regardless, the calories can easily be incorporated into your daily caloric intake. 

#04. CALZONE

Calzone is almost like a pizza pocket or turnover as it is made with the same ingredients. 

Let’s see what goes into making a Calzone.

Calzone is made with flour, olive oil, yeast, water, and salt. The dough is then stuffed with meats and cheese or vegetables.

Let’s take a look at the nutrition facts. As you can see, one Calzone with Pepperoni has 1310 calories with a macronutrient ratio of 55 grams of carbs, 66 grams of protein, and 90 grams of fat. 

Eating this dish won’t leave much room for another meal for the day, depending on your caloric intake. However, if you are planning to lose weight, your daily caloric intake would be reduced. So just make sure to have a light breakfast and a light dinner to stay on track, and keep active if you indulge in one Calzone. 

#03. COTOLETTA ALLA MILANESE

Cotoletta Alla Milanese is a traditional Italian dish that doesn’t take much time or many ingredients.

Let’s see what goes into making Cotoletta Alla Milanese.

​​Cotoletta Alla Milanese is made with veal chops, such as bone-in ribeye, eggs, breadcrumbs, and clarified butter.

Let’s take a look at the nutrition facts. As you can see, one serving (100 grams) of Cotoletta Alla Milanese has 310 calories with a macronutrient ratio of 11 grams of carbs, 10 grams of protein, and 25 grams of fat. 

This dish is a bit high in fat but low in carbs and has a decent amount of calories that can easily be incorporated into your daily caloric intake. 

#02. PIZZA MARGHERITA 

Pizza Margherita is a simple, yet delicious pizza easy to make.

Let’s see what goes into making Pizza Margherita.

You’ll need all-purpose flour, warm water, yeast, olive oil, diced tomatoes, garlic, oregano, salt, fresh mozzarella, parmesan, and fresh basil.

Let’s take a look at the nutrition facts. One serving (181 grams) of Pizza Margherita has 440 calories with a macronutrient ratio of 42 grams of carbs, 18 grams of protein, and 24 grams of fat. 

As you can see, Pizza is relatively high in calories and fat and should only be consumed in moderation, as well as only one slice.

#01. ARANCINI

Arancini is a popular Italian appetizer that doesn’t take much effort or ingredients to be made.

Let’s see what goes into making Arancini.

You’ll need cooked white rice, parmesan, eggs, fresh mozzarella, breadcrumbs, oil for frying, and marinara sauce for dipping. 

Let’s take a look at the nutrition facts. As you can see, one serving of Arancini has 410 calories with a macronutrient ratio of 43 grams of carbs, 21 grams of protein, and 18 grams of fat. 

Since it’s fried, this dish adds on with the calories and should only be eaten on rare occasions.

CONCLUSION:

A good rule of thumb for dieting is keeping a nice balance of macronutrients. A great ratio is sticking to 30% carbs, 40% protein, and 30% fats. 

Keep in mind that weight loss is the concept of calories in vs. calories out.

However, when going out to eat, keep in mind that dishes, such as certain pasta and pizza, are going to be high in fat and calories. 

Therefore, we recommend making Italian dishes at home. It saves you money and calories since you can decide how much oil to use, as well as the sodium amount. Most of these recipes are easy to make and are budget-friendly.

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