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Vegan courgette & pea risotto in a white bowl with a spoon

11 healthy Italian recipes

Published: February 21, 2022 at 11:58 am
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Enjoy a lighter Italian meal with our vibrant salads, protein-rich parmigiana and healthier pizza and pasta dishes

Looking for healthy Italian recipes? Check out these light Italian recipes, then take a look at more Italian starter recipes, Italian desserts and Italian baking recipes.

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Italian food is part of the traditional Mediterranean diet which has been shown to help with weight, as well as reduce the risk of heart disease and diabetes. This is because it often includes lots of whole, fresh foods such as fish, beans, olive oil, seafood, veggies, nuts, grains and herbs.

Check out our ideas below, and then take a look at our healthy curry recipes, healthy takeaways and healthy pasta recipes.


11 healthy Italian recipes

Vegan risotto

Fennel, courgette, peas and parsley make for a wonderfully green risotto. Flavoured with nutritional yeast in place of parmesan, it's a lovely, light version of this Italian favourite.

Vegan courgette & pea risotto in a white bowl with a spoon

Marinated summer veg antipasti

Our antipasti recipe uses a colourful combination of summer veg. It's a healthy mix of aubergines, peppers, courgette and mushrooms – serve with crusty bread to mop up the juices.


Courgetti with pesto and balsamic tomatoes

Try swapping pasta for spiralized courgette in this nutritious meal, served with baby plum tomatoes, garlic, pesto and pine nuts.


Tuscan pork steaks

This quick pork dish ticks all the healthy-eating boxes. It's filling, low in fat, low in sugar, low in salt and high in protein.

Tuscan Pork Chops Recipe

Tuscan bean and barley stew

This stew is a perfect one to have on hand for a quick and healthy dinner. It's ready in 30 minutes, serves four and is incredibly nourishing. You can use any leafy greens for this, just whatever you have around.


Spicy prawn linguine

This spicy prawn linguine has a rich tomato sauce with a good chilli kick. It's great served with a rocket salad on the side.

Spicy Prawn Linguine Recipe

Sicilian-style fish stew

Here, white fish is gently simmered in a tomato and couscous sauce and topped with zesty gremolata. A filling and healthy dinner idea that is light but still packed with protein.


Spinach and risotto-stuffed tomatoes

This is a simple, healthy meat-free dinner made from leftover risotto, pine nuts and lots of spinach.

Spinach and risotto-stuffed tomatoes

Butternut squash lasagne

This vegetarian take on a family favourite is perfect if you're trying to pack in more veg at meal times. It's ready in just 30 minutes, too.

Butternut squash lasagne in a square white baking dish on top of a green chequered tea towel

Lentil ‘meatballs’ with fresh tomato sauce

Lentils are a great way to make a meal vegetarian. Here, they're used to create an alternative to traditional meatballs and are served with orzo pasta, Italian style.

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Lentil ‘Meatballs’ With Fresh Tomato Sauce Recipe

Chicken, red pepper and olive cacciatore

This summery Italian one-pot is simple to make and freezes brilliantly, plus, it's a great healthy dinner idea and gluten-free. The recipe is easily halved if you only want three or four portions.

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