25 Healthy French Foods (Is French Food Healthy?)

If you are a fan of French cuisine, you have probably questioned which dishes are the healthiest. Don’t worry - we got you covered. 

There is quite a selection of French dishes, from pastries, salads, appetizers, to main dishes, and it’s often hard to tell which ones are considered healthy and which ones are better to be skipped. 

Let’s take a look at the list of 25 French Foods and see which ones are nutritious and delicious, and which ones are better to avoid.

#25. FRENCH ONION SOUP

French Onion Soup is a popular French appetizer that is delicious and budget-friendly.

Let’s see what goes inside French Onion Soup.

To make this dish you’ll need; beef stock, sweet onion, garlic, thyme, dry white wine, salt, pepper, bay leaves, butter, red wine vinegar, gruyere cheese, and sliced French baguette.

Let’s take a look at the nutrition facts. One serving of French Onion Soup has 320 calories with a macronutrient ratio of 30 grams of carbs, 13 grams of protein, and 15 grams of fat. 

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

#24. COQ AU VIN

Coq Au Vin is a classic French main dish, which takes some time to make but it’s worth all the effort. 

Let’s find out how to make Coq Au Vin.

For this dish you’ll need; one whole chicken cut into eight pieces, 1 bottle of red wine, onion, carrots, garlic, thyme, bay leaf, salt, pepper, bacon, chicken stock, butter, tomato paste, pearl onion, cremini mushrooms, and flour. 

Let’s take a look at the nutrition facts. As you can see, one serving of Coq Au Vin has 380 calories with a macronutrient ratio of 19 grams of carbs, 32 grams of protein, and 11 grams of fat. 

Coq Au Vin is pretty high in protein which is crucial to build muscle and become lean. The calorie amount in this dish is also decent and can easily be incorporated into your daily caloric intake. 

#23. RATATOUILLE

Ratatouille is an easy main dish - usually served with rice - that is delicious and nutritious.

Let’s find out how to make Ratatouille.

To make this dish, you’ll need; tomatoes, eggplant, zucchini, olive oil, herbs de Provence, garlic, onions, red bell pepper, bay leaf, parsley, fresh basil, salt, and pepper. 

Let’s take a look at the nutrition facts. One serving of Ratatouille has 90 calories with a macronutrient ratio of 14 grams of carbs, 2 grams of protein, and 4 grams of fat. 

As you can see, the calorie amount in Ratatouille is relatively low. Just keep in mind that if you eat this dish with rice or mashed potatoes the calorie amount would be a little higher. 

#22.  BEEF BOURGUIGNON

Beef Bourguignon is a popular French comfort dish, perfect for the fall and holiday season. 

Let’s find out how to make Beef Bourguignon.

Traditionally, Beef Bourguignon is made with beef chuck roast, olive oil, carrots, red wine, onion, salt, pepper, butter, flour, celery, bay leaf, thyme, and beef broth. 

Let’s take a look at the nutrition facts. As you can see, one serving of Beef Bourguignon has 420 calories with a macronutrient ratio of 57 grams of carbs, 19 grams of protein, and 13 grams of fat. 

Although this dish might be a little high in calories and carbs, it is also high in protein and relatively low in fat. The calorie amount can still be easily incorporated into your daily caloric intake. 

#21. ESCARGOT

Escargot is a classic French appetizer that doesn’t take much effort to make and is healthy and nutritious. 

Let’s find out what Escargot is.

The classic way to cook Escargot is by first removing the snails from their shell, terminate them, and then cook them in butter, garlic, thyme, parsley, white wine, and chicken stock. Once they are cooked, they are placed back in their shell and served with the remaining garlic butter. 

Let’s take a look at the nutrition facts. As you can see, one 4-ounce serving of Escargot has 100 calories with a macronutrient ratio of 2 grams of carbs, 18 grams of protein, and 2 grams of fat.  

The calories are not that bad in this dish and can easily be incorporated into your daily calorie intake if you are working out. Essentially, Escargot can be considered healthy, as it is high in protein and low in fat and carbs. 

#20. BEEF TARTARE

Beef Tartare is a dish, often served as an appetizer with some bread or French fries.

Let’s see what Beef Tartare is.

Beef Tartare is made with raw minced meat - usually beef, and is mixed with olive oil, raw onions, raw egg yolk - cornichons, capers, dijon mustard, Worcester sauce, tabasco, ketchup, and seasoned with salt and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Beef Tartare has 550 calories with a macronutrient ratio of 6 grams of carbs, 33 grams of protein, and 44 grams of fat. 

As you can see, this dish doesn’t offer a balanced range of macronutrients and is high in fat and calories. However, Beef Tartare is also high in protein and low in carbs, also the calories can still easily be incorporated into your daily calorie intake, as long as you don’t overeat and work out. 

#19.  POTATOES DAUPHINOISE

Potatoes Dauphinois is basically like scalloped potatoes or a potato gratin and can either be served as a main- or side dish.

Let’s find out how to make Potatoes Dauphinoise.

Traditionally, Potatoes Dauphinoise is made with Yukon Gold potatoes, butter, Gruyère cheese, garlic, heavy cream, whole milk, bay leaves, thyme, nutmeg, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Potatoes Dauphinoise has 290 calories with a macronutrient ratio of 24 grams of carbs, 5 grams of protein, and 5 grams of fat. 

The calorie amount in this dish is not bad at all and can easily be incorporated into your daily caloric intake. 

#18. CASSOULET

Cassoulet is a slow-cooked casserole dish that is perfect for the fall and holiday season and is often served as a side dish. 

Let’s find out how to make Cassoulet.

Cassoulet is made with great northern beans, chicken broth, salted pork, duck confit legs, fresh French garlic sausage, such as saucisse de Toulouse or saucisse à l’ail, pork shoulder or belly, garlic, nutmeg, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Cassoulet has 680 calories with a macronutrient ratio of 27 grams of carbs, 39 grams of protein, and 47 grams of fat. 

Although this dish is a bit high in calories and fat, it is also high in protein, and can still easily be incorporated into your daily caloric intake. Just keep in mind a little portion goes a long way. 

#17.  CHICKEN CORDON BLEU

Chicken Cordon Bleu is a popular French main dish, that is delicious and easy to make. 

Let’s find out how to make Chicken Cordon Bleu.

Chicken Cordon Bleu is made with skin- and boneless chicken breast, olive oil, flour, bread crumbs, eggs, ham, Dijon mustard, Swiss cheese, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Chicken Cordon Bleu has 680 calories with a macronutrient ratio of 31 grams of carbs, 75 grams of protein, and 26 grams of fat. 

Although this dish is a bit high in calories and carbs, it is also high in protein, and the calories can still easily be incorporated into your daily caloric intake if you do a high-intensity interval training (HIIT) workout, and stick to only one serving.  

#16.  QUICHE LORRAINE

Quiche Lorraine is almost like a savory pie and a popular French main dish.

Let’s find out how to make Quiche Lorraine.

Traditionally, Quiche is made with flour, eggs, salt, vegetable shortening, sugar cold butter, bacon, heavy cream, salt, nutmeg, and black pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of a Classic Quiche Lorraine has 360 calories with a macronutrient ratio of 14 grams of carbs, 13 grams of protein, and 28 grams of fat.

Staying healthy and fit is all about calorie or energy balance, which means that you can still eat your fats and carbs, and stay in shape. Although the calories are a bit high in this dish, they can be easily incorporated into your daily calorie intake, as long as you are not overeating and are working out.

#15. CROQUE MONSIEUR

Croque Monsieur is the French version of an American ham and cheese sandwich. 

Let’s find out how to make Croque Monsieur. 

Traditionally, it is made with a country-style- or sourdough bread, dijon mustard, butter, gruyere cheese, and a good quality ham, such as Blackforest ham. Some places in France will also serve a Croque Monsieur with a bechamel sauce. 

Let’s take a look at the nutrition facts. As you can see, one Croque Monsieur has 390 calories with a macronutrient ratio of 27 grams of carbs, 19 grams of protein, and 22 grams of fat. 

Although the calories are a bit high in this dish, they can be easily incorporated into your daily calorie intake, as long as you are not overeating and are working out. This dish also delivers a relatively balanced ratio of macronutrients. 

#14. CROQUE MADAME

Croque Madame is a classic French dish, similar to an American ham and cheese sandwich, except it’s topped off with a fried egg and bechamel sauce. 

Let’s find out how to make Croque Madame.

All you need is sourdough bread, gruyere cheese, dijon mustard, ham - such as Blackforest ham -, an egg, flour, milk, butter, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one Croque Madame has 500 calories with a macronutrient ratio of 55 grams of carbs, 22 grams of protein, and 21 grams of fat. 

Although the calories are a bit high in this dish, they can be easily incorporated into your daily calorie intake, as long as you are not overeating and are working out.

#13. FRENCH LENTIL SALAD WITH BACON

A French Lentil Salad with Bacon can be served as an appetizer, or side dish and is easy to prepare.

Let’s find out how to make French Lentil Salad with Bacon.

To make a French Lentil Salad with Bacon you’ll need; French lentils, bacon, chicken broth, shallots, rosemary, parsley, sage, garlic, capers, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of French Lentil Salad has 240 calories with a macronutrient ratio of 23 grams of carbs, 10 grams of protein, and 12 grams of fat. 

This dish is low in calories and has a relatively 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.

#12. TARTE FLAMBÉE

Tarte Flambée is similar to a flatbread pizza and can be served as an appetizer or a side dish with a salad. It is simple and delicious. 

Let’s find out how to make Tarte Flambée.

Tarte Flambée is made with flour, olive oil, salt, room temperature water, bacon, yellow onion, sour cream, or crème fraîche, nutmeg, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Tarte Flambée has 370 calories with a macronutrient ratio of 35 grams of carbs, 10 grams of protein, and 21 grams of fat. 

According to the nutrition facts, Tarte Flambée has a moderate amount of carbs and offers a good balance of all three macronutrients, although it’s a bit high in fat. Therefore, we suggest only sticking to one piece.

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

#11. FRENCH OMELETTE

A French Omelette is basically a simple omelet that could be served for breakfast or lunch and where you can add other ingredients. 

Let’s find out how to make French Omelette. 

French Omelette is made with eggs, shredded cheese, salt, pepper, butter, and parsley to top it off. 

Let’s take a look at the nutrition facts. One serving of French Omelette has 110 calories with a macronutrient ratio of 0.5 grams of carbs, 6 grams of protein, and 9 grams of fat. 

As you can see, this dish has a moderate amount of calories and is low in carbs. 

#10. LYONNAISE POTATO SALAD

Lyonnaise Potato Salad is a warm potato salad without any mayonnaise and is often served as an appetizer or side dish. 

Let’s find out how to make Lyonnaise Potato Salad.

To make a Lyonnaise Potato Salad you’ll need fingerling potatoes, white onion, chives, olive oil, red wine vinegar, white wine, parsley, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Lyonnaise Potato Salad has 120 calories with a macronutrient ratio of 21 grams of carbs, 2 grams of protein, and 4 grams of fat. 

Lyonnaise Potato Salad has a moderate amount of calories and is low in fat. It also offers a balanced ratio of all three macronutrients. 

#09. POMME PURÉE

Pomme Purée is just a fancy word for mashed potato. Delicious comfort food that is easy to make. 

Let’s find out how to make Pomme Purée.

To make Pomme Purée you’ll need Yukon Gold potatoes, cold butter, heavy cream, salt, and white pepper to taste. 

Let’s take a look at the nutrition facts. One serving of Pomme Purée has 240 calories with a macronutrient ratio of 36 grams of carbs, 4 grams of protein, and 9 grams of fat. 

As you can see, Pomme Purée has a moderate amount of calories and is low in fat. It also offers a balanced ratio of all three macronutrients. 

#08. PROVENÇAL STUFFED SQUID

Provençal Stuffed Squid is a delicious French main dish, that takes some time to prepare and contains a lot of ingredients but is so worth the effort. 

Let’s find out how to make Provençal Stuffed Squid.

Traditionally, Provençal Stuffed Squid is made with medium squid, anchovies, spinach, olive oil, bread crumbs, onion, parsley, garlic, rosemary, thyme, cayenne pepper, lemon zest, salt, white wine, wild arugula, and lemon wedges as garnishes. 

Let’s take a look at the nutrition facts. One piece of Provençal Stuffed Squid has 300 calories with a macronutrient ratio of 14 grams of carbs, 34 grams of protein, and 11 grams of fat. 

As you can see one piece of Provençal Stuffed Squid is a bit high in calories but it is also high in protein which is important to build muscle. If you stick to only eating one piece, the calorie amount can easily be incorporated into your daily caloric intake. 

#07. MUSSELS WITH HERBED VINAIGRETTE (MOULES VINAIGRETTE)

Seafood plays an important role in French cuisine, and mussels can’t be missed. This dish can be served as an appetizer or main dish. 

Let’s find out how to make Mussels with Herbed Vinaigrette.

Mussels with Herbed Vinaigrette is made with mussels, duck fat, shallots, garlic, dry white wine, olive oil, chives, parsley, tarragon, lemon, lime juice, salt, and Piment d'Espelette (red chili pepper from France).

Let’s take a look at the nutrition facts. As you can see, one serving (100 grams) of Mussels with Herbed Vinaigrette has 360 calories with a macronutrient ratio of 24 grams of carbs, 19 grams of protein, and 19 grams of fat. 

As you can see one serving of Mussels with Herbed Vinaigrette 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. 

#06. SPRING VEGETABLE STEW

Spring Vegetable Stew can be eaten by itself or it can be served with rice or mashed potatoes. It’s a budget-friendly and easy dish to make. 

Let’s find out how to make Spring Vegetable Stew. 

To make Spring Vegetable Stew you’ll need porcini mushrooms, warm water, lemon, artichokes, olive oil, leeks, carrots, garlic, dry white wine, peas, vegetable broth, lima beans, butter, chives, parsley, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one cup of Spring Vegetable Stew has 260 calories with a macronutrient ratio of 42 grams of carbs, 11 grams of protein, and 6 grams of fat. 

Although the carbs are a bit high in this dish, the calorie amount is not bad at all and can easily be incorporated into your daily caloric intake. 

#05. BOURRIDE (FISH STEW)

As mentioned prior in this article, seafood plays an important role in French cuisine, therefore this Fish Stew is a must-try. 

Let’s find out how to make Bourride.

This French-style fish stew is made with olive oil, peeled shrimp, white fish, fennel seeds, cayenne pepper, garlic, leeks, onion, plum tomatoes, bay leaf, dry white wine, seafood stock, saffron, parsley, and baguette for serving.

Let’s take a look at the nutrition facts. As you can see, one serving of Bourride has 380 calories with a macronutrient ratio of 11 grams of carbs, 43 grams of protein, and 18 grams of fat. 

As you can see one serving of Bourride has a decent amount of calories that can easily be incorporated into your daily caloric intake. It is also low in carbs and high in protein, which is crucial to building muscle.  

#04. CAULIFLOWER AND GOAT CHEESE SOUFFLÉS

Cauliflower and Goat Cheese Soufflés might be intimidating to make but as long as you follow the instructions, they should come out just fine. These soufflés can be served with a salad or eaten alone. 

Let’s find out how to make Cauliflower and Goat Cheese Soufflés.

Cauliflower and Goat Cheese Soufflés are made with cauliflower florets, grated parmesan, goat cheese, nutmeg, eggs, salt, and white pepper to taste, as well as butter for greasing. 

Let’s take a look at the nutrition facts. As you can see, one serving of Cauliflower and Goat Cheese Soufflés has 300 calories with a macronutrient ratio of 5 grams of carbs, 15 grams of protein, and 22 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. 

#03. DUCK PÂTÉ 

Duck Pâté might be a bit challenging to make yourself as it involved a lot of ingredients and time to make but it’s worth the effort. 

Let’s find out how to make Duck Pâté.

To make homemade Duck Pâté you’ll need; duck breasts, garlic, orange liqueur, olive oil, chicken liver, pork shoulder, bay leaves, eggs, red chili pepper, thyme, ground cloves, ground ginger, ground nutmeg, pistachios, dried green peppercorns, bacon, and salt. 

Let’s take a look at the nutrition facts. Two tbsp of Duck Pâté has 120 calories with a macronutrient ratio of 1 gram of carbs, 3 grams of protein, and 11 grams of fat. 

As you can see, Duck Pâté 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. Just keep in mind to eat this dish in moderation and on rare occasions.

#02. SAUTÉED FROGS’ LEGS 

Sautéed Frogs’ Legs is a classic French dish and doesn’t take much to make. 

Let’s find out how to make Sautéed Frogs’ Legs.

To make this dish you’ll need frogs’ legs, milk, flour, clarified butter, garlic, lemon juice, parsley, salt, and pepper. 

Let’s take a look at the nutrition facts. As you can see, one serving of Sautéed Frogs’ Legs has 410 calories with a macronutrient ratio of 30 grams of carbs, 6 grams of protein, and 31 grams of fat. 

Sautéed Frogs’ Legs are relatively high in calories and fat and should only be eaten in moderation. 

#01. ROAST DUCK WITH SHALLOTS AND CONCORD GRAPES

Roast Duck is another classic French main dish. It doesn’t contain many ingredients but takes some time to cook. 

Let’s find out how to make Roast Duck with Shallots and Concord Grapes.

To make Roast Duck with Shallots and Concord Grapes, you’ll need; one whole duck, Concord grapes, shallots, thyme, bay leaves, salt, pepper, and bread for serving. 

Let’s take a look at the nutrition facts. One serving of Roast Duck with Shallots and Concord Grapes has 960 calories with a macronutrient ratio of 36 grams of carbs, 26 grams of protein, and 76 grams of fat. 

As you can see, Roast Duck is pretty high in calories, as well as fat and therefore we recommend to only eat this on special occasions and a small portion. 

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.

Therefore, we recommend making these dishes at home. It saves you money and calories as it gives you the option to customize them to your diet restrictions. Most of these recipes are easy to make and are budget-friendly.

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