They say that the Mediterranean diet is one of the healthiest diets out there when done right.
Is that really true? I’d like to think so. But if you love Italian food, and you want to enjoy Italian cuisine in as healthy a way as possible, you have to be careful how you go about it.
For example, tomato sauces are generally considered to be far healthier and lower in calories than cheese sauces, and some pastas are healthier than others.
So, I decided to go online and see what different healthy Italian recipes might be out there, and I was very pleased with what I found. And now I’d like to share with you my top ten healthy Italian recipes on the net (see also “15 Best Healthy Asian Recipes To Try Today“).
Get those taste buds ready, because here we go!
1. Healthy And Hearty Minestrone Soup Recipe From Healthy Seasonal Recipes
Minestrone soup is probably THE healthiest Italian recipe out there. It’s loaded with tasty, healthy ingredients.
This version of minestrone soup has plenty of healthy veg, including diced celery, carrots, zucchini, onion and whole Italian plum tomatoes.
But that’s not all. This soup also features healthy red kidney beans for protein and macaroni for fiber. This results in a very filling, satisfying meal.
And the flavor is also boosted by Italian seasoning, chopped garlic cloves, a splash of dry white wine, fresh basil leaves and a sprinkling of shredded Parmesan cheese to serve.
The recipe yields 15 cups at a mere 111 calories per serving. And it freezes well, too.
To view the recipe in full, simply click on this link.
2. Delicious Healthy Italian Salad Recipe From Chelsea’s Messy Apron
There are few meals healthier than salads, and in my book, this is hands down one of the best healthy salads out there, with all its Italian traditional flavors.
The veggies include chopped cucumbers, chopped artichokes, halved grape tomatoes, pitted black olives, and a chopped avocado.
There are also plenty of Romaine lettuce leaves, some croutons for added crunch (store-bought or homemade) and some freshly shredded Parmesan cheese to garnish.
The recipe also includes a light, healthy salad dressing. It’s made with fresh Italian parsley, fresh basil leaves, dried oregano, minced garlic cloves, red wine vinegar, olive oil, and salt and pepper.
The recipe yields a whopping 12 servings, and each serving is a mere 170 calories.
To view the recipe in full, simply click on this link.
3. Tomato Bruschetta Recipe From Healthy Recipes 101
For those of you who don’t already know, bruschetta is basically an Italian starter dish.
It consists of a slice of crunchy grilled bread that has been doused in olive oil and rubbed with garlic, and can come topped with a variety of foods, including vegetables, meats and cheeses.
For this recipe you will need some baguette bread, extra virgin olive oil, minced garlic cloves, chopped tomatoes, chopped onions, some honey, some balsamic vinegar, some fresh basil leaves, and some fresh mozzarella cheese.
It’s super simple to make, and it can be ready to eat in as little as 20 minutes. The recipe yields 4 servings, coming in at just 391 calories each.
To view the recipe in full, simply click on this link.
4. Lighter Spaghetti And Meatballs Recipe From BBC Good Food
Who doesn’t like meatballs and spaghetti, am I right? Such a crowd pleaser! Even picky eater kids love it.
Well, this version is way healthier than your regular version. The meatballs are made with lean minced pork with a maximum of 2% fat, combined with healthy green lentils for fiber.
Mixed in with that, you’ve also got fresh rosemary, Dijon mustard, and crushed garlic cloves.
Then there’s the sauce, which is made with tomato purée, cherry tomatoes, shallots, chopped garlic cloves, a pinch of chili flakes, and fresh oregano.
When served with regular white spaghetti, this dish comes to 473 calories per serving. But remember, you can make it healthier still by switching to whole wheat pasta instead.
To view the recipe in full, simply click on this link.
5. Healthy Homemade Pizza Recipe From Ramona’s Cuisine
While pizza is normally considered to be unhealthy junk food, there are a few recipes around that may change your mind about that.
Just by substituting certain ingredients for healthier options, you can transform the dish entirely. And this recipe is an excellent example.
It’s normally the pizza base that’s loaded with calories, but with this recipe you make the pizza dough yourself with spelt flour, water, yeast, salt, olive oil, and honey.
The recipe also suggests a range of healthy toppings for your pizza, such as tomatoes, red onion, parma ham, mushrooms, mozzarella cheese, and of course, a healthy tomato based sauce (see also ‘A Quick Guide To Roma Tomatoes‘).
However, you can customize the toppings however you like.
The recipe yields 2 medium crust pizzas or one deep crust pizza.
To view the recipe in full, simply click on this link.
6. Pumpkin And Sage Baked Gnocchi Recipe From Delicious
If you haven’t had the pleasure of eating gnocchi before, you’re in for a treat. It’s an Italian pasta, made of small lumps of dough, usually including potato.
It makes for perfect comfort food, especially in this recipe, with slices of fresh pumpkin, fresh sage leaves, cream, nutmeg, mozzarella cheese, and crumbled blue cheese, for a real depth of flavor.
You can use store bought gnocchi, or if you have the time, you can make your own from scratch.
The recipe serves up to 4 people and takes about an hour and 10 minutes to make.
I love it served with a garnish of roasted chopped hazelnuts and a drizzle of sage oil – yum!
To view the recipe in full, simply click on this link.
7. Lighter Chicken Cacciatore Recipe From BBC Good Food
For those of you who don’t already know, chicken alla cacciatore or pollo alla cacciatora is an Italian dish, and it translates to hunter-style chicken meal.
And this is hands down the healthiest version I can find anywhere. It’s low in calories at 262 calories per serving, low in fat, low in saturated fat, low in sugars, high in protein, and low in salt.
In addition to the skinless chicken breasts, it’s also got slices of prosciutto with the fat removed, chopped onion, chestnut mushrooms, canned plum tomatoes, chopped garlic cloves, dry white wine, tomato purée, and sprigs of herbs rosemary and sage.
It takes just over an hour to make it, but it’s 100% worth the wait!
To view the recipe in full, simply click on this link.
8. Creamy Tuscan Salmon Recipe From Healthy Fitness Meals
One of the healthiest meats is fish, and in particular, salmon, with its high levels of healthy fats in the form of Omega-3 which is particularly important for eye health and brain health.
And in this Italian (and more specifically Tuscan) recipe, it tastes absolutely amazing.
It features delectable pan-seared salmon in a deliciously cream garlic sauce made with garlic cloves and coconut cream. It also features such flavorful ingredients as sun dried tomatoes and pitted green Italian olives.
It’s super simple to make and can be ready to eat in as little as 25 minutes. The recipe yields 4 servings at just 428 calories each.
To view the recipe in full, simply click on this link.
9. Cauliflower Pizza With Zucchini Pesto Recipe From Delicious
Talk about making pizza healthy! The dough for this amazing dish is not made with flour but with healthy riced cauliflower combined with eggs and Parmesan cheese.
And as for the toppings, you get even more healthy veg, including heirloom tomatoes, asparagus tips, and red onion.
It also features a yummy zucchini pesto, made with zucchini, garlic cloves, almonds, fresh basil leaves, lemon zest, and olive oil.
And for a delicious contrast of taste and texture, there’s also burrata cheese oozing out!
It’s easier to make than you might expect, and it can be ready to eat in under an hour.
To view the recipe in full, simply click on this link.
10. Creamy Tomato Risotto Recipe From BBC Good Food
Now, this is a perfect dish to look forward to coming home to after a busy Saturday of running errands. So satisfying and comforting.
It also happens to be very budget friendly as well.
There are no weird ingredients, it’s mainly just rice and sweet cherry tomatoes, with lots of flavorful extras such as butter, chopped onion, minced garlic cloves, fresh basil leaves, and plenty of Parmesan cheese.
The recipe yields 4 servings, each coming in at 381 calories. It’s also low in fat, saturated fat, and salt.
And it’s not just me who loves it – well over 200 website users have rated this recipe, and it’s come out with an average rating of an impressive 5 stars out of 5.
To view the recipe in full, simply click on this link.
Wrap Up
I bet your mouth is watering now, having browsed through all those scrumptious recipes!
I hope that you’ve found one or two that you like the sound of and decide to give them a try. Buon Appetito!
I decided to start TodayInDietzville because I wanted to share all of the tips, tricks and information that I’ve learned over the years as a nutritionist.
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