What is the healthiest thing to order at an Italian restaurant?

October 23, 2025 •

5 min read

According to research on the Mediterranean diet, traditional Italian cuisine can be incredibly healthy, emphasizing fresh vegetables, lean proteins, and whole grains. However, many restaurant versions are loaded with unhealthy fats, cream sauces, and excess calories, leading many to ask: What is the healthiest thing to order at an Italian restaurant? The answer lies in knowing how to navigate the menu and make smart substitutions.

Quick Summary

This guide reveals the best menu choices for a nutritious Italian meal, focusing on appetizers, main courses, and key strategies like choosing grilled instead of fried options and prioritizing vegetable-based sauces and lean proteins over heavy, cream-laden dishes. Smart substitutions and portion control are essential for a healthy dining experience.

Key Points

Choose vegetable-forward starters: Opt for minestrone soup, a simple caprese salad, or grilled vegetables to begin your meal with nutrients and fiber.
Prioritize grilled or baked main courses: Select lean proteins like grilled fish, chicken, or seafood instead of fried or breaded alternatives like chicken parmesan.
Select lighter, tomato-based sauces: When ordering pasta, choose marinara or pomodoro sauces, which are lower in calories than heavy, cream-based options like Alfredo or carbonara.
Be mindful of portion sizes: Restaurant portions are often oversized; plan to split a main course with a companion or take half home for another meal.
Smart substitutions for pasta: If pasta is a must, choose whole-wheat or legume-based varieties, or ask for vegetable alternatives like zucchini noodles, if available.
Enjoy light desserts: Conclude your meal with a refreshing fruit sorbet, granita, or a small affogato instead of a heavy, cream-filled dessert.
Go easy on the extras: Skip the bread basket and heavy cheese, asking for salad dressing on the side and controlling the amount of added fats.

Italian cuisine is synonymous with indulgence, but it's built on the foundations of the healthy Mediterranean diet, focusing on fresh, natural ingredients. The secret to a nutritious meal is choosing items that honor these traditional roots rather than their Americanized, calorie-heavy counterparts. By making mindful choices, you can enjoy a flavorful meal without compromising your health goals. The following guide provides a comprehensive breakdown of the best and worst menu items, along with practical tips for a healthy Italian dining experience.

Starters: Setting a healthy precedent

Starting your meal with a light, vegetable-focused appetizer can help manage your appetite and set a healthy tone. Skip the fried, cheese-laden options and look for fresh, vibrant alternatives.

The best choices

Minestrone Soup: A broth-based vegetable soup packed with vegetables and beans, minestrone is a fantastic source of fiber and nutrients that fills you up without being calorie-dense.
Caprese Salad: This simple, refreshing dish of fresh mozzarella, tomatoes, and basil, drizzled with olive oil and balsamic vinegar, provides protein, vitamins, and healthy fats.
Bruschetta: Look for a version with fresh, diced tomatoes, garlic, basil, and a light drizzle of olive oil on toasted, whole-grain bread. Many restaurants offer this classic starter.
Grilled Vegetables (Antipasti): A mix of grilled eggplant, zucchini, and peppers is a flavorful, low-calorie way to load up on vegetables before your main course.

What to avoid

Fried Calamari: This classic appetizer is deep-fried, making it high in unhealthy fats and calories.
Garlic Bread with Cheese: White bread loaded with butter and cheese is an empty-calorie starter that fills you up with carbs and fat before the main meal.

Main courses: Choosing lean protein and light sauces

When it comes to the main event, the key is to prioritize lean proteins and vegetable-forward dishes. Traditional, authentic Italian meals often feature grilled meats or seafood with light, simple sauces.

Healthier pasta options

If a pasta dish is a must, you can still make it a healthy choice by focusing on the sauce and portion size.

Opt for tomato-based sauces: Marinara and pomodoro are excellent choices, as they are rich in vitamins and antioxidants and are far lower in calories than creamy sauces.
Add extra vegetables: Many restaurants will add extra vegetables to your pasta dish, such as spinach, mushrooms, or zucchini, for an added boost of nutrients.
Choose whole-wheat pasta or alternatives: If available, opt for whole-wheat pasta for more fiber, or consider dishes that use vegetable alternatives like zucchini ribbons.
Control portion sizes: Restaurant pasta portions can be enormous. Ask for a half-portion or plan to take half home for a future meal.

The best entree choices

Grilled Fish or Seafood: Dishes featuring grilled fish like salmon or swordfish, or seafood like shrimp and mussels, provide lean protein and heart-healthy omega-3 fatty acids. Ask for it to be prepared with olive oil, herbs, and lemon, avoiding heavy, buttery sauces.
Chicken or Veal Scallopini: Look for versions that are lightly sautéed or pan-seared with herbs, white wine, and lemon rather than breaded and fried.
Chicken Cacciatore: A classic dish of chicken simmered with tomatoes, peppers, and onions, this is a hearty and flavorful choice that is rich in vegetables and low in fat.

The least healthy entrees

Fettuccine Alfredo: Made with a rich cream and butter sauce, this dish is a calorie and saturated fat bomb.
Eggplant or Chicken Parmesan: While seemingly healthy, these dishes involve breading, deep-frying, and copious amounts of melted cheese, which negates the benefits of the main ingredients.
Lasagna: Traditional lasagna is layered with rich cheeses, red meat, and creamy sauces, making it one of the most caloric menu items.

Side dishes, pizza, and dessert

Sides can be a great way to boost your nutrient intake. For pizza lovers, there are smarter ways to enjoy a slice. And yes, you can even have a healthy dessert!

Healthiest side dishes

Sautéed or Steamed Vegetables: A simple side of spinach, broccoli, or asparagus prepared with garlic and olive oil is a perfect addition to any meal.
Side Salad: Instead of the bread basket, start with a simple green salad with a vinaigrette dressing on the side.

Smart pizza choices

Choose a thin crust: Thin crust has fewer carbohydrates and calories than thicker or stuffed crusts.
Go light on the cheese: Request less cheese or opt for a simple Margherita with fresh mozzarella.
Load up on vegetables: Add toppings like mushrooms, peppers, onions, and spinach for a nutritional boost.
Avoid processed meats: Skip toppings like pepperoni and sausage, which are high in fat and sodium.

Light dessert options

Sorbet or Fruit: Fresh berries or a fruit sorbet are excellent, naturally sweet, and low-calorie options.
Lemon Granita: A light, icy dessert made from sugar, water, and lemon juice, perfect for a refreshing end to a meal.
Affogato: A single scoop of gelato drowned in a shot of hot espresso is a flavorful, moderate portion dessert.

Comparison of healthy vs. indulgent Italian menu items


Feature	Healthy Option	Indulgent Option
Preparation	Grilled, roasted, baked, or steamed	Fried or pan-fried with heavy butter
Sauce	Tomato-based (marinara, pomodoro) or olive oil and garlic (aglio e olio)	Cream-based (Alfredo, Carbonara) or rich meat sauces (Bolognese)
Protein	Lean chicken, seafood, vegetables, or legumes	Fried chicken/veal, sausage, high-fat cured meats
Dish Type	Minestrone, Caprese salad, grilled fish, pasta primavera	Fettuccine Alfredo, lasagna, chicken parmesan
Portion Size	Moderate, or split with a companion	Large, often oversized, restaurant portions
Sides	Sautéed spinach, grilled asparagus, side salad	Fried zucchini, truffle fries, cheesy garlic bread
Dessert	Fruit sorbet, granita, affogato	Cannoli, tiramisu, rich chocolate cake

Conclusion: Navigating the menu for a healthier meal

Eating healthily at an Italian restaurant is not about deprivation; it's about making smart, informed choices that align with the true spirit of traditional Italian cooking. By prioritizing fresh, whole ingredients, opting for lighter preparation methods, choosing lean proteins, and being mindful of portion sizes, you can enjoy a delicious and satisfying meal. Start with a broth-based soup or a fresh salad, opt for a grilled seafood or chicken entree, or choose a pasta dish with a tomato-based sauce and extra vegetables. Remember to savor your food and listen to your body's signals of fullness. Buon appetito!

Optional Outbound Link

For more information on the principles of the Mediterranean diet, see the American Heart Association's resources on healthy eating.

Frequently Asked Questions

No, not at all. Traditional Italian cuisine, based on the Mediterranean diet, is quite healthy, focusing on fresh vegetables, lean proteins, and whole grains. The unhealthiest meals are typically Americanized versions that overuse heavy cream sauces, cheese, and fried ingredients.

For a much healthier pasta dish, choose spaghetti with marinara sauce. Marinara is tomato-based, lower in calories, and rich in antioxidants, unlike the high-fat, cream-based alfredo sauce.

Choose a thin crust and load it with vegetable toppings like mushrooms, peppers, and spinach. Skip the high-fat processed meats like pepperoni and ask for less cheese to reduce calories and fat.

Despite being made with a vegetable, classic eggplant parmesan is not a healthy choice. It involves breading and frying the eggplant and layering it with large amounts of cheese, making it high in fat and calories.

Instead of fried calamari, a better appetizer is grilled seafood, like mussels in a light tomato broth. This provides lean protein without the added fat and calories from frying.

Yes, you can. Opt for lighter, naturally sweet desserts like fruit sorbet, lemon granita, or an affogato, which are lower in calories and fat than heavy desserts like cannoli or tiramisu.

A great way to control portion size is to plan to take half of your entree home for a second meal. You can also fill up on a starter salad or broth-based soup to feel satisfied with a smaller main course.