Delicious Healthy Italian Recipes
Italian cuisine and healthy foods actually go hand in hand! Healthy Italian recipes are one of the best out there because the Mediterranean diet is loaded with high-quality, fresh, and nutritional produce.
The base is always lean proteins like fish, seafood, and chicken, plus healthy fats, vegetables, fruit, and slow-digesting carbs. You will notice all of these recipes have one thing in common – they are incredibly colorful, meaning they are stuffed with different micronutrients.
You will see A LOT of white fish, olive oil, brown rice, chickpeas, fruits, and citruses in these recipes – the base ingredients of the Mediterranean diet known for its health benefits. Scroll down for the ideas!
Octopus Salad
This is my all-time favorite salad, so I needed to put it first on this list. The base is obviously octopus, married with olive oil and potatoes. Simple, yet effective!
Chicken Piccata
Easy to make, juicy, flavorful – those are the words that describe this dish the best way.
Italian Stuffed Peppers
Check out this recipe for stuffed peppers – it is lean, packed with protein, and slow-digesting carbs. Make the filling with ground chicken, brown rice, tomatoes, mozzarella, and spices: signature Italian seasoning, garlic powder, and red pepper flakes.
Italian Chicken Cacciatore
You can never have enough good recipes for chicken! The chicken is cooked over wine and veggies – tomatoes, leek, mushrooms, carrot, bell peppers, and garlic, so the meat will soak up all the flavors! Spice selection is top-notch, too!
Pasta Primavera
Pasta has a pretty bad reputation because it is a simple carb, but you can boost its nutritional worth with the additions! This one calls for red onion, carrot, broccoli florets, red bell pepper, yellow squash, zucchini, grape tomatoes, lemon, and parsley, so fiber and micronutrients are over the roof!
Italian Oven Roasted Vegetables
Let’s be honest: you don’t really need a recipe to roast the veggies, but this combination is flawless, as it involves Bella mushrooms, baby potatoes, Campari tomatoes, and zucchini. The main spice is definitely garlic, plus some oregano, thyme, and red pepper flakes!
Italian Farro and Vegetable Salad
This is definitely not your classic salad, as it calls for roasting vegetables in prior, and the base is farro, which you don’t see often in this light! The fusion of ingredients is wonderful, but the real game-changer here is sweet-sour dressing with oregano!
Zuppa di Ceci – Chickpeas Soup
Chickpeas are one of the best plant proteins, so they will always make a fine base for different dishes, especially soups and stews. They give that hearty, silky feel to the palate, plus the addition of tomato, Parmigiano, garlic, and fresh rosemary in the end make this soup a 5-star restaurant dish!
Italian Fennel and Orange Salad
This is probably the easiest side dish from Italian cuisine to throw together. You just need fennel, orange, and black olives – this fusion is the perfect match with any fish and seafood!
Tuscan Bean Salad
Canelini beans are the star of this salad – they are soft, almost silky inside, and a pretty good source of plant protein. Of course, it would be missing some crunch without red onion and bell pepper. This herby, garlicky dressing is to die for!
Branzino al Cartoccio – Baked Sea Bass
Branzino is the uncrowned king of white fish – loaded with protein, omega-3s, and selenium but still low in calories and fat, making it a perfectly healthy dinner. This is a recipe for a whole fish baked over veggies in aluminum foil, so you already know the flavors will be bursting!
Lighter Eggplant Parmesan
Everyone knows parmesan is loaded with calories and fats, but it is still incredibly delish. However, this recipe combines it with ricotta and mozzarella to add proteins and lower fat content. This is a cheesy heaven!
Broccoli Pesto Pasta
Pesto tends to be pretty caloric, so adding blended broccoli is a great idea! It will boost your lunch nutritionally and give it even more flavor and depth – it is such a good trick to enjoy your favorite food while still not going over your daily calorie needs.
Italian-Style Grilled Fish on Olive Oil Tomato Sauce
What is better than grilled fish coated in olive oil? I like the idea of serving this dish with tomato sauce, as it gives a unique umami, slightly tangy flavor.
Healthy Minestrone Soup
Minestrone soup should be a staple on your menu, especially in autumn and winter. It is overflowing with veggies, herbs, spices, and beans for heartiness and protein.
Caprese Salad
This is the simplest salad you can prepare, as it only requires a few ingredients: mozzarella, tomatoes, and basil with a sprinkle of olive oil and balsamic vinegar. It is an exquisite source of protein, fiber, and healthy fats – a fantastic light dinner option or an entrée.
Dear creators and lovers of Italian cuisine, thank you for sharing these delicious, nutritious, and beautiful recipes with us!
