Are you ready to embark on a culinary journey to Italy? From the land of pizza and pasta, we bring you the best healthy Italian recipes that will tantalize your taste buds while keeping your waistline in check.
Italian cuisine is known for its simplicity and use of fresh ingredients, making it a perfect choice for those seeking a healthier lifestyle. So, put on your apron and get ready to indulge in these mouthwatering dishes that will transport you straight to the heart of Italy.
1. Italian Pasta and Kale
Italian Pasta and Kale is a delicious and wholesome dish that combines chewy pasta, nourishing kale, flavorful sundried tomatoes, toasty pine nuts, and hearty cannellini beans.
It is a Whole Food Plant Based, vegan, oil-free, refined sugar-free, and gluten-free recipe. This soul-warming dish is easy to make and packed with nutrients and antioxidants. It is a perfect choice for those looking for a healthy and satisfying Italian meal.
2. Healthy Italian Spaghetti Salad
Healthy Italian Spaghetti Salad is a flavorful and nourishing dish that is perfect for picnics, work lunches, or potlucks. Made with whole food plant-based ingredients, this salad is oil-free, refined sugar-free, and gluten-free. The pasta is cooked al dente and mixed with diced cucumbers, green bell peppers, red onions, and optional black olives.
The tangy Italian herby sauce, made with red wine vinegar, white wine vinegar, tomato sauce, lemon juice, tahini, and a blend of Italian seasonings, adds a delicious flavor to the salad. This refreshing and wholesome salad is a great option for those looking for a healthy Italian recipe.
3. Healthy Italian Pasta Salad
Healthy Italian Pasta Salad is a versatile and satisfying dish that can be enjoyed as a side or main course. Packed with colorful vegetables, turkey pepperoni (or chickpeas for a vegetarian option), and mini mozzarella balls, this salad is a flavorful and nutritious choice.
The homemade dressing, made with simple ingredients like olive oil, red wine vinegar, and Dijon mustard, adds a tangy and savory touch. Perfect for a quick and easy meal, this salad can be prepared in just 20-30 minutes. It's a refreshing and satisfying option for those looking for a healthy Italian recipe.
4. Tortellini Pasta Salad
Tortellini Pasta Salad is a flavorful and filling side dish that is perfect for summer BBQs. Made with soft and cheesy tortellini, fresh veggies, black olives, and salami, it is a delicious combination of Italian flavors.
The zesty Italian dressing marinates all the ingredients together, creating a bold and refreshing taste. This salad can be made in advance and lasts well in the fridge. It is a great option for those looking for a healthy and easy-to-make Italian recipe.
5. Healthy Italian Spaghetti Carbonara
This version of Spaghetti Carbonara is a healthy twist on the classic Italian dish. It swaps regular noodles for whole wheat, uses turkey bacon instead of pork, and adds peas for added nutrition. The dish is lower in calories and fat, making it a healthier option.
However, some traditional elements, like the creamy texture and the use of pecorino cheese, are missing. The eggs in this recipe are cooked on the heat, resulting in a drier consistency. Overall, while it offers a healthier alternative, it may not satisfy those looking for the traditional creamy and indulgent Carbonara experience.
6. Italian Pasta Salad
Italian Pasta Salad is a flavorful and vibrant dish that combines juicy cherry tomatoes, crisp cucumbers, savory black olives, zesty Parmesan cheese, sharp red onions, fire-roasted red peppers, spicy salami, and tender rotisserie chicken.
The salad is dressed in a creamy homemade Italian dressing, although store-bought options are available. It's a hearty and protein-packed meal that still feels fresh and light. Perfect for a summer lunch or dinner.
7. Italian Chopped Salad
The Italian Chopped Salad is a light and nutritious dish packed with fresh vegetables, cheese, crispy croutons, and a homemade Italian dressing. It is a perfect option for those looking for a healthy and flavorful Italian recipe.
The salad features chopped romaine lettuce, grape tomatoes, red onions, peperoncinis, mozzarella, salami, and artichoke hearts, all tossed in a tangy and herb-infused dressing. It is a refreshing and satisfying salad that can be enjoyed on its own or paired with other dishes.
8. Easy Italian Salad
The Easy Italian Salad is a delicious and healthy option for those looking for a customizable dinner salad. With a flavorful herb dressing and a variety of veggies like lettuce, cucumbers, artichokes, tomatoes, olives, and avocado, this salad can be easily tailored to individual preferences.
The dressing, made with fresh herbs and olive oil, adds a fresh and tangy taste to the salad. It pairs well with meat-heavy meals or can be enjoyed on its own. Overall, the Easy Italian Salad is a versatile and flavorful option for a healthy Italian meal.
9. One Pan Italian Sausage and Veggies
One Pan Italian Sausage and Veggies is a nutritious and flavorful dish that combines smoked sausage with a variety of vegetables like zucchini, carrots, red peppers, potatoes, and broccoli. The Italian-inspired seasoning blend adds a delicious taste to the dish.
Topped with Parmesan cheese and herbs, it makes for a filling and simple meal. Highly customizable, this recipe allows you to use your favorite veggies and sausage variations. Overall, it's a satisfying and healthy option for Italian cuisine lovers.
10. Italian Dressing
The Italian Dressing recipe is a healthy and flavorful option for salads and marinades. Made with olive oil, red wine vinegar, and a blend of dried herbs and spices, this dressing is easy to make and takes less than 5 minutes. It offers a delicious alternative to store-bought dressings, which often contain additives and cheaper ingredients.
With its zesty and tangy taste, this homemade Italian Dressing adds a burst of flavor to any dish. It can be used as a marinade for grilled chicken, in pasta salads, or drizzled over various salad combinations. Overall, this recipe is a great way to elevate your meals with a homemade and healthier dressing option.
11. Italian Salad
The Italian Salad is a fresh and flavorful dish that is perfect for those looking for a healthy and delicious option. Made with crisp lettuce, ripe tomatoes, red onion, sliced black olives, crunchy croutons, Parmesan cheese, and zesty pepperoncinis, this salad is bursting with flavors.
Tossed in an easy homemade Italian vinaigrette, it pairs well with any meal and can be topped with chicken, shrimp, or fish for a light lunch or dinner. It's a crowd-favorite and a great way to incorporate extra veggies into your diet.
12. Italian Stuffed Zucchini Boats
Italian Stuffed Zucchini Boats are a healthy and delicious low-carb dish filled with lean ground turkey and Italian flavors. They are easy to make and perfect for a quick weeknight dinner.
With only 320 calories per serving, these zucchini boats are a great option for those following a keto or Mediterranean diet. The recipe can also be made ahead and frozen for future meals. Overall, these Stuffed Zucchini Boats are a satisfying and protein-packed option for a healthy Italian meal.
13. Spaghetti alla Carbonara
Spaghetti alla Carbonara is a classic Italian dish made with just 5 simple ingredients: pasta, guanciale, eggs, Pecorino Romano, and black pepper. It is a delicious and creamy recipe without the use of cream.
The combination of the salty guanciale, tangy Pecorino Romano, and perfectly cooked pasta creates a flavorful and satisfying dish. It is a must-try for those looking for a healthy and authentic Italian recipe.
14. Beans and Greens
Beans and Greens is a classic Italian recipe that is both delicious and healthy. Made with escarole and cannellini beans, this dish is full of savory, garlicky flavor. It can be served over pasta, with added meat, or as an escarole soup.
It is a versatile dish that can be enjoyed as a vegetarian option as well. Beans and Greens is a comforting and satisfying meal that is easy to make and freezes well.
