Do you follow a particular diet? Are you headed to Italy this year and wondering if there’s anything at all that you can enjoy while still sticking to your meal plan? Worried you’re going to go hungry? Wondering what to eat in Italy? Wonder no more! Italy’s cuisine is vast and varied, with delicious foods to enjoy in every region. No matter what diet you follow, you will still enjoy the many great foods this land offers. 

Following a vegetarian diet, for example, in a land that thrives on fresh produce, is extremely easy. As the daughter of a greengrocer, I grew up eating a primarily vegetarian diet without even realizing it!

But one point to make…..

One caveat I want to make is that some dishes may appear vegetarian but have some meat byproducts in them. When many old-school chefs think meat, they think of actual meat you buy at the butcher! And not things like meat-based stocks, the animal rennet that is in many kinds of cheese, or the little bits of pancetta used in tomato sauces. So when in doubt, always ask the waitstaff to make sure that it meets your definition of vegetarian. Vegetable rennet is making a name for itself even in old-school Italy, so more cheesemakers are using this option without sacrificing taste. 

So with this information, know that there are still countless dishes you, too, will be able to enjoy. And when looking at the menu, don’t forget to look at the contorni or the side dishes listed on the menu. Main second courses in Italy don’t come with sides, they are on the menu separately, so the list of side dishes is always long and delicious. A few contorni can easily make a complete meal. For example, if I see them on the menu, I almost always order oven-roasted potatoes. I don’t know what it is; perhaps the fresh rosemary or oregano? But the roasted potatoes in Italy are incredible! 

Below I want to highlight several dishes that you’re likely to find on the menus and that you will undoubtedly be able to appreciate while still sticking to your specific meal plan. 

Vegetarian Options (All Vegan Options Below are Also Vegetarian)

Pasta alla Norma 

A famous dish from the city of Catania in Sicily, this dish uses one of Sicily’s main summer vegetables, eggplants. The recipe was created by a chef in Catania after the Norma, an opera composed by Vincenzo Bellini. The chef was so proud of himself for making such a great dish; he said it was as good as the opera itself! It occasionally comes served with smoked mozzarella. You can ask to leave that out if you prefer.  

Gnocchi 

Gnocchi are little potato dumplings that originate from northern Italy. The colder climate of the north makes it the ideal growing environment for potatoes. They are served in countless ways throughout Italy, such as Alla Sorrentina (with tomato sauce and cheese), with vegetables, and mushrooms. Gnocchi are adaptable and work great in many recipes that call for traditional pasta.   

Pizza, Pizza, and More Pizza

 The pizza options in Italy are immense. Your vegetarian and vegan options are limitless. My favorites include mushrooms and roasted vegetables. 

Mostaccioli in Salsa Rosa

Because two sauces are better than one! This Roman dish combines a classic and simple red sauce, with a simple white sauce, also known as a bechamel sauce. Together, this creates a creamy, delicate, and inventive pink sauce.  

Acqua Cotta 

The literal translation of acqua cotta is cooked water, but there are a few more ingredients than that, all vegetarian! This dish is another specialty of Tuscany, particularly of the city of Maremma, and it’s considered part of the cucina povera, or poor man’s cooking. 

Eggplant Parmigiana 

Typically a favorite dish of Sicily, did you know that Emilia Romagna also claims the eggplant parmigiana as their own? Recipes vary slightly from restaurant to restaurant, but the non negotiable are obviously eggplants slightly fried in oil, and tomato sauce, Parmigiano cheese or mozzarella, or a combination of the two are often added. It then gets baked in the oven, ideally with a few minutes under the broiler to crisp up the top. 

Vegan Options

Pappa al Pomodoro 

This classic Tuscan dish uses day-old bread. Thanks to the addition of bread, it’s thicker than the tomato soup we’re used to here in the US. The texture almost resembles oatmeal. 

Aglio, Olio e Peperoncino 

This dish is a favorite peasant dish from the Campania region in Italy. Often eaten in olden times when resources were low, it’s now a favorite to prepare at home or enjoy perfectly prepared at many restaurants.

Pasta al Pomodoro

Eaten all over Italy, this is one of the most basic and best-received dishes both adults, and kids enjoy. It’s the go-to dish for parents of picky kids. It calls for simple ingredients such as a great tomato sauce, some basil and, of course, some pasta. Any shape pasta will do with this sauce.

Ribollita Soup

Ribollita is a warm and hearty first course typical of Tuscan cuisine. It is a soup made with day-old bread and vegetables whose main ingredients are black cabbage, savoy cabbage, and beans. 

Minestrone

Nothing is as comforting as a big bowl of vegetable minestrone on a cold winter day. Minestrone comes in various styles and methods but is always vegetarian, containing different kinds of vegetables, potatoes, and sometimes mushrooms. 

Orecchiette with Broccoli Rabe

A specialty of the region of Puglia, especially in the city of Bari, orecchiette are pasta shaped to resemble little ear lobes. If you travel to Bari, you might find homemakers preparing these in front of their homes, all too willing to sell them to eager tourists to bring them back home. In Puglia, they are most often served with broccoli rabe, hot pepper flakes, garlic, and grated cheese, though other common combinations include chickpeas, green peas, or other similar vegetables. 

Panzanella Salad

A classic Tuscan recipe, this salad is the perfect summer lunch or dinner when tomatoes are at their peak. Light, refreshing, and genuine, it was once considered poor man’s cooking as it utilizes older bread.

Lentil Soup

Eaten all over Italy, particularly in Northern Italy, lentils have a nutty flavor and are packed with protein and full of fiber. Believed to resemble little coins of money, just about all of Italy eats lentils on New Year’s Day as an omen of prosperity in the New Year. 

Tuscan Bean Soup

Tuscans are known as “the bean eaters,” so you would be hard-pressed to visit any Tuscan restaurant and not find a version of bean soup on the menu. Typically served with crusty Tuscan (salt-free) bread, other typical ingredients in this soup include carrots, celery, parsley, and tomatoes. 

Pasta all’Arrabbiata

A favorite of the city of Rome and the region of Campania, pasta arrabbiata literally means angry pasta. The “anger” comes from the heat in this sauce. Peperoncino or other chiles are a crucial ingredient.  

Gluten-Free

Insalata Pantesca

Tomatoes, olives and red onions are some of the primary flavors of Sicily. This salad combines all these ingredients nicely, along with boiled potato dices, to make an easy summer salad with a strong, pungent taste. Originating from the island of Pantelleria, this salad sometimes contains capers. (Also vegan and vegetarian!) 

Orange & Red Onion Salad

Kissed by the sun year-round, Sicily is famous for its oranges and other citrus fruits. It’s the region where most Italian citrus fruits are grown. As such, it’s not too surprising to learn that this salad originates from this region. While these ingredients might not seem to go very well together at first, put your doubts to the side and see that together, they offer a refreshing alternative to everyday salads. (Also vegan and vegetarian!)

Tomato, Potato & Egg Salad

Served frequently in the summer months when tomatoes are at their best, this salad is a staple in Calabria. Using locally grown tomatoes and local olive oil, this salad is often found on the menus of beach clubs and lidos, as it’s the perfect meal to enjoy at the beach!

Milan-Style Potatoes

Potatoes are hardly regional in Italy but are enjoyed throughout the country. Potatoes are the most versatile vegetable there is. Italians are estimated to eat over 80 kilos of potatoes a year! In Milan, they prefer serving them in red sauce or in umido. Potatoes in red sauce are lovely in the cold winter months. (Also vegan and vegetarian!)

Roman-Style Spinach

Roman spinach is frequently found on restaurant menus as a side dish to chicken or fish. Pine nuts are a favorite ingredient for Romans; in fact, the city is filled with pine nut trees that provide shade and this delicious nut. (Also vegan and vegetarian!)

Zucchini alla Scapege

This simple and delicious side dish is a specialty of Naples. Zucchini is a beloved summer vegetable often served in countless ways, from antipasto to main courses to the apparent side dishes to meats or seafood. Scapece refers to conserving foods in vinegar. (Also vegan and vegetarian!)

Risotto

Risotto is a specialty of northern Italy and is enjoyed in countless flavor combinations, with mushrooms being a national favorite. Those following a Gluten-Free diet in Italy will be happy to see risotto on the menu of numerous restaurants. Many versions are also vegan and vegetarian!

Polenta

A naturally gluten-free specialty from northern Italy, polenta is the perfect dinner for a change from rice. A frequent accompaniment to polenta is mushrooms and peppers. Many versions are also vegan and vegetarian!

Rice Salad

Ideal for picnics, days at the beach, and even for lunch boxes, an Italian rice salad is a staple dish served all over Italy. You will find it in countless combinations, utilizing pickled vegetables, eggs, and some ham and cheese. Many versions are also vegan and vegetarian!

Sicilian Pesto

Perhaps less famous than the basil pesto of Liguria, Sicilian pesto is no less tasty. Utilizing ingredients well-known in this region, such as tomatoes and ricotta cheese, this no-cook sauce can be added to rice dishes or even to top off slices of toasted GF bread. 

Eggs in Purgatory

A specialty of southern Italy, eggs in purgatory are often served as a light lunch option. Southerners add lots of crushed red pepper. It’s uncertain where the name came from—some claim that the egg white represents the purity of Heaven, while the fiery red sauce represents the other side! Thus, the eggs are in between, in purgatory.    

Stracciatella alla Romana

The word stracciatella in Italian means “little shreds” or items that have been “torn.” One might say that the eggs in this soup resemble little shreds, from whence came the name. This is a Roman dish but is now recognized throughout the country. It’s the perfect soup for a cold winter’s dinner.  

Insalata Caprese

Caprese salad is a classic summery salad from the island of Capri, off the Amalfi Coast. It is believed that a war veteran wanted to create a dish that represented his country’s flag colors, so he selected a handful of ingredients that contained the colors of the Italian flag. You will find this dish on most Italian menus.

Melon and Prosciutto

Nothing is as refreshing, light, and satisfying as this simple antipasto, or it can also be enjoyed as a light meal. While found all over Italy, you’ll undoubtedly want to try this if you’re visiting Emilia Romagna, where authentic Prosciutto di Parma comes from. The melon should be perfectly ripe and juicy, but still have a slight bite. Drizzle a little extra virgin olive oil to elevate this even more.

Your options are limitless!

As you can see, you will not be short for options when traveling to Italy. You’ll surely find a wealth of options, no matter what diet you follow.