Show me an American who doesn’t love at least one Italian dish, and I’ll eat my hat.
Actually, scratch that. I’ll eat one of these 20 succulent Italian food recipes instead ! 🙂
What makes these recipes so great?
Well, many people’s idea of an Italian night is to pull out the pasta and a jar of marinara. And oh are they missing out!
As you’ll see, these recipes go far beyond the bland with interesting ingredients, whole grains, and plenty of protein.
So, whether you’re in the mood for Italian meatballs, a healthier take on alfredo sauce, creamy panna cotta, or quick-cooking lasagna, these recipes have got you covered.
Enjoy!
When tomatoes are in season, ditch the jar of pasta sauce. Perfectly ripe tomatoes don’t even need to be cooked down into a marinara – in fact, that’s a waste of a great heirloom.
For this recipe, pick small-to-medium tomatoes that are bigger than grapes but smaller than a baseball. The fresh tomatoes are quickly sautéed in garlicky olive oil, and then cooked pasta gets added to the pan.
Stir in spinach to wilt, put dollops of fresh ricotta on top, and drizzle with olive oil before serving.
498
Calories21 g
Protein47 g
Carbs26 g
Fat8 oz. whole-wheat short pasta (such as farfalle)
1/3 cup extra-virgin olive oil
3 cloves garlic, minced
8 cocktail-size tomatoes, quartered
Salt and freshly ground black pepper to taste
2 cups fresh spinach leaves
1/3 cup fresh basil, slivered
1/2 cup (about 2 oz.) grated Parmesan
1 cup fresh ricotta
Get the RecipeCraving creamy alfredo? There are other ways to satisfy your stomach’s demands, like this low-fat pasta dinner. It still has Parmesan for the flavor you’re after, but the pasta sauce is made from ricotta instead of heavy cream.
That means this lightened up chicken alfredo is packed with protein, yet it has less than 20 grams of fat per serving.
506
Calories44 g
Protein46 g
Carbs16 g
Fat1 lb. grilled chicken breasts, sliced into strips
1 lb. dry linguine, fettucine or spaghetti
Salt and freshly ground black pepper to taste
1 cup reserved pasta water
6 oz. fresh baby spinach, steamed just until beginning to wilt
2 Tbsp. extra-virgin olive oil
1 1/2 tsp. lemon zest
2 Tbsp. lemon juice
1 1/2 cups part-skim ricotta
1/2 cup finely shredded Parmesan (plus more for serving)
Get the RecipeThese veggie skewers are so easy to put together – you’ll find any reason to serve them.
They’re a beautiful appetizer for a dinner party or backyard cookout. But you can also enjoy caprese salad anytime when you enjoy these skewers as a snack or light lunch.
The assembly is most of the work. Cut the tomatoes and basil in half, and put everything on a toothpick. But the only real cooking involved is the balsamic reduction, which simmers over low heat for about ten minutes until it thickens like a syrup.
217
Calories11 g
Protein8 g
Carbs14 g
Fat1 cup balsamic vinegar
2 cups cherry tomatoes, halved
4 oz. fresh mozzarella cheese balls
1/4 cup fresh basil leaves, cut in half
Salt and freshly ground black pepper to taste
Toothpicks
Get the RecipeBaking chicken breast is extremely easy, but what’s delicious and healthy can become a boring dinner when you have it too many nights in a row.
With this recipe, baked chicken isn’t spiced up with a seasoning blend or stuffed with cheese. Just a simple topping of fresh tomatoes, basil, balsamic vinegar, and olive oil – inspired by basic bruschetta – will liven up your weeknight meal.
301
Calories42 g
Protein5 g
Carbs12 g
Fat4 chicken breasts (about 5 oz. each)
4 small tomatoes, chopped
1 clove garlic, minced
1/2 small red onion, chopped
1 tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1/8 tsp. sea salt
Handful of fresh basil, chopped
Get the RecipeFrozen pizza can seem like a fair compromise when you’re craving takeout. Depending on the brand and toppings, the macros aren’t half bad. But you can do one better by planning in advance.
When assembling a pizza at home using the dough, sauce, and toppings of your choice, it doesn’t have to go in the oven right away. Pre-bake the crust before you build it up, and your homemade pizza can be frozen for up to three months.
438
Calories28 g
Protein53 g
Carbs15 g
Fat1 lb. whole-wheat pizza dough (store-bought or homemade)
1/2 cup tomato sauce
1 cup spicy Italian chicken sausage, cooked (or other meat)
1 cup diced bell peppers (or other veggies)
1 1/2 cups shredded mozzarella (more or less to taste)
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowThis recipe has beef, potatoes, carrots, and peas, so it’s the seasonings that make it into a delicious Italian stew. Of course you’ll need garlic – more or less, depending on your tastes.
The beef simmers in a mix of tomato sauce, garlic, basil, and oregano. To use fresh herbs instead, substitute a tablespoon of leaves for a teaspoon dried.
359
Calories30 g
Protein34 g
Carbs13 g
Fat1 lb. stewing beef, cut into 1” cubes
3/4 cup tomato puree
2 1/2 cups water
1 bouillon cube (optional)
1/2 tsp. salt
1 tsp. dried basil
1 tsp. dried oregano
1 bay leaf
2 cloves garlic, sliced
2 Tbsp. extra-virgin olive oil
1 1/2 cups frozen peas
2 potatoes, chopped
2 large carrots, chopped
Red pepper flakes to taste (optional)
Get the RecipeIt might seem inauthentic to make risotto with anything but Arborio rice. Farro, however, is another grain that’s been a staple in Italy for far longer than rice, which only arrived by trade in the Middle Ages.
So if you’re going to use anything else in your risotto, farro will keep the dish in line with real Italian cooking. Not only that, but it’s high in fiber and has greater nutrient density than white rice.
535
Calories55 g
Protein47 g
Carbs15 g
Fat3 Tbsp. extra-virgin olive oil, divided
1 Tbsp. chopped fresh rosemary
5 cloves garlic, minced
3 boneless skinless chicken breasts (about 6 oz. each)
1 1/2 cups boiling water
1 oz. dried porcini mushrooms
2 3/4 cups unsalted chicken stock
1 1/2 cups finely chopped onion
1 Tbsp. chopped fresh thyme
1 cup uncooked pearled farro
1/2 cup dry white wine
1/2 tsp. salt, divided
3 cups Lacinato kale, stemmed and sliced
1/4 cup (about 1 oz.) grated Parmesan
1/2 tsp. freshly ground black pepper, divided
Cooking spray
2 Tbsp. chopped fresh flat-leaf parsley
Get the RecipeWhen it’s warm out and you’re craving pasta, hot marinara and melted cheese is probably not the way you want to go. Whip up this refreshing salad with cherry tomatoes and homemade Italian dressing instead.
It doesn’t take much skill in the kitchen, and like any pasta salad, it’s adaptable enough to add or take out ingredients to your liking.
Prefer less fat? Go light on the dressing, and serve the rest on the side. Need more protein? Chop up some pancetta, or add turkey pepperoni.
620
Calories17 g
Protein67 g
Carbs32 g
FatSalad:
2 lb. pasta
2 cups cherry tomatoes
1 red bell pepper, roasted and diced
1 small yellow bell pepper, roasted and diced
1/4 red onion, minced
1 cup (about 4 oz.) Asiago cheese, finely shredded
1 cup fresh basil, cut into thin strips
1/4 tsp. freshly ground black pepper
Sea salt to taste
Basic Italian Dressing:
1 cup extra-virgin olive oil
1/4 cup + 2 Tbsp. white wine vinegar
2–4 cloves garlic
2 tsp. Italian seasoning
1 1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
Get the RecipeNormally when you’re cooking lasagna, it takes a long time minutes just to layer the noodles, sauce, and cheese in the pan. But even if you can get it out of the pan in neat slices, it’s going to come apart once you dig in.
So you may as well just forget about the squares of lasagna and make the whole thing in a skillet. The result has all the same flavor, and the noodles are still in thin sheets so it can’t be mistaken for a different pasta dish.
613
Calories48 g
Protein46 g
Carbs27 g
Fat1/2 lb. lean ground beef
2 cups diced onion
3 cloves garlic, minced
1/2 lb. pork breakfast sausage, cooked
8 oz. (about 10) lasagna noodles, broken into quarters
1 can (10 oz.) diced tomatoes
1 cup tomato sauce
2 cups water
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 cup (about 4 oz.) shredded mozzarella cheese
4 oz. fresh mozzarella pearls
Get the RecipeOne trick to making a robust soup that’s lean is to use turkey sausage for most of the protein, yet add a couple slices of bacon for flavor. Since this recipe makes ten bowls of Italian soup, that’s hardly any bacon per person – as if there were crumbles added as a garnish.
Except in this recipe, the bacon gets a chance to enhance the whole thing because it’s stirred in with sausage, kale, and beans 15 minutes before serving.
140
Calories8 g
Protein23 g
Carbs2 g
Fat2 slices bacon
1/2 lb. lean Italian turkey sausage, casings removed
2 large russet potatoes, cut into 1/2” cubes
1 large onion, chopped
2 cloves garlic, finely chopped
1 tsp. Italian seasoning
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 tsp. crushed red pepper flakes
4 cups water
3 1/2 cups reduced-sodium chicken broth
4 cups chopped fresh kale (or Swiss chards)
1 can (15 oz.) cannellini beans, drained and rinsed
1 cup fat-free half-and-half
Get the RecipeAlthough this dessert likely has American origins, an Italian cream cake is hard to pass up no matter where it’s being served.
And when you make it yourself, it’s possible to make a lighter version by substituting ingredients, like using applesauce in place of half the butter.
Yet this cake is more flavorful than one smothered in buttercream thanks to cream cheese frosting, toasted coconut, and walnuts.
297
Calories4 g
Protein38 g
Carbs15 g
FatCake:
1/3 cup unsalted butter, softened
1 cup granulated sugar
2 large eggs
1/3 cup unsweetened applesauce
1/2 tsp. vanilla extract
1 1/3 cups all-purpose flour
3/4 tsp. baking soda
1/8 tsp. salt
2/3 cup buttermilk
1/3 cup chopped pecans, toasted
1/4 cup flaked coconut, toasted
Cream Cheese Frosting:
1 package (8 oz.) cream cheese, softened
2 Tbsp. butter, softened
2 cups powdered sugar
1/2 tsp. vanilla extract
1/3 cup chopped pecans, toasted
Get the RecipeThere are countless ways to cook eggplant, but according to some eaters, this is the only one that counts.
This classic eggplant parm is easy to make with thick slices of the veggie topped with thick slices of fresh mozzarella cheese. Although the recipe includes a quick tomato sauce, you can use pre-made marinara to save time.
414
Calories30 g
Protein35 g
Carbs19 g
FatMarinara:
1 Tbsp. extra-virgin olive oil (more if necessary)
1 Spanish onion, diced
4 cloves garlic, peeled and thinly sliced
3 Tbsp. chopped fresh thyme
1/2 medium carrot, finely grated
2 cans (28 oz. each) peeled whole tomatoes, crushed by hand, juices reserved
Salt and freshly ground black pepper
Eggplant Parmesan:
3 large eggplant
1 bunch fresh basil leaves, sliced
1 lb. fresh mozzarella, sliced 1/8” thick
1/2 cup (about 2 oz.) grated Parmesan
1/4 cup fresh bread crumbs, lightly toasted
Get the RecipeTo make tender Italian lamb chops, start by marinating them in olive oil, fresh herbs, and garlic. A couple hours later, remove the chops, brush off the excess oil, and broil them for a few minutes per side.
While the lamb cooks and rests to juicy perfection, throw together an Italian topping that makes almost any dish more amazing.
Gremolata is commonly made with parsley, garlic, and olive oil, but other herbs can easily be substituted. In this recipe, for example, fresh mint makes a great Mediterranean pairing with the lamb chops.
275
Calories24 g
Protein2 g
Carbs19 g
FatLamb:
4 rib lamb chops, frenched
1/2 cup extra-virgin olive oil
4 sprigs torn mint
2 cloves garlic
1/2 tsp. freshly ground black pepper
Gremolata:
1 clove garlic
1/4 tsp. lemon zest
1/4 tsp. salt
1/2 cup mint leaves, loosely packed
2 tsp. extra-virgin olive oil
Get the RecipeItalians are known for rich desserts like cheesecake and tiramisu. However, you can end your hearty Italian dinner on a light note with this chamomile panna cotta. It’s so smooth and delicious, you’ll hardly believe this is a low-fat recipe using yogurt instead of heavy cream.
The chamomile adds an extra Italian touch. A traditional herbal tea brewed from flowers, it lends a soothing flavor as well as antioxidant properties.
130
Calories8 g
Protein20 g
Carbs2 g
Fat1 1/4 cups low-fat milk, divided
2 chamomile tea bags
1/2 vanilla bean, split and scraped
1/4 tsp. coarse salt
1 Tbsp. unflavored powdered gelatin
1/4 cup honey (plus more for drizzling)
2 cups plain fat-free yogurt
Get the RecipeThe bulk of this meatloaf is lean ground beef, which is how there can be 25 grams of protein in a 200-calorie serving. Macros don’t reveal anything about the taste, though, because it’s not the bland meatloaf you may have grown up with.
This version is full-flavored with balsamic vinegar and Parmesan, plus mozzarella cheese melted on top. And if you have it on hand, use a homemade marinara instead of ketchup for an extra-special Italian meatloaf.
174
Calories24 g
Protein4 g
Carbs7 g
FatMeatloaf:
2 lbs. extra-lean ground beef
2 large eggs
1 cup shredded zucchini, liquid squeezed out
1/2 cup (about 2 oz.) grated Parmesan
1/2 cup finely chopped fresh Italian parsley
4 cloves garlic, crushed
3 Tbsp. balsamic vinegar
1 Tbsp. dry oregano
2 Tbsp. minced dry onion (or onion powder)
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Cooking spray
Topping;
1/4 cup low-sodium ketchup
1/4 cup (about 2 oz.) shredded part-skim mozzarella
2 Tbsp. chopped fresh Italian parsley
Get the RecipeNot all pasta dinners require making a sauce. Instead of worrying about marinara, focus on preparing some delicious garlicky greens.
This recipe starts by boiling a pot of water, but it’s not just for the pasta. Five minutes before it’s done, add the broccoli rabe. Mix together a quick sauce of olive oil, garlic, and red pepper flakes as everything cooks.
And of course, any Italian entrée is better with freshly grated cheese on top.
399
Calories12 g
Protein45 g
Carbs20 g
Fat1 lb. dry pasta
1 lb. broccoli rabe, stems removed, chopped into 1” pieces
1/2 cup extra-virgin olive oil
5 cloves garlic, minced
1/2 tsp. red pepper flakes (or more to taste)
1 tsp. salt (or more to taste)
1/4 cup grated Parmesan
Get the RecipeThis recipe might not be traditionally Italian, but wrapping things in prosciutto is.
And you’ll want to try it because it’s like the fancy version of wrapping food in crispy bacon; yet it’s even easier to do at home to make an appetizer or afternoon snack.
Prosciutto is a kind of cured ham that’s shaved extremely thin, making it possible to wrap around even odd-shaped veggies like cauliflower.
159
Calories9 g
Protein6 g
Carbs8 g
Fat1 small head cauliflower
1/2 cup tomato paste
2 Tbsp. white wine
1/2 tsp. freshly ground black pepper
1/2 cup (about 2 oz.) grated Parmesan
20 slices (about 7 oz.) prosciutto
6 Tbsp. extra-virgin olive oil
Get the RecipeIt’s hard to say no to bread when you’re watching carbs, even if it’s just for a couple weeks to lean out. Look on the bright side, though, and you can try awesome alternatives like this that might actually make it into your regular meal rotation.
For a bread-free bruschetta, the tomatoes aren’t the topping but become the platform to serve white beans and tuna.
326
Calories25 g
Protein16 g
Carbs19 g
Fat5 Tbsp. extra-virgin olive oil
Zest of 1 lemon
3 Tbsp. fresh lemon juice
3/4 tsp. salt
1/2 tsp. freshly ground black pepper
3 Tbsp. chopped chives
1/4 cup flat-leaf parsley (plus more for garnish)
1 can (15 oz.) cannellini beans, drained and rinsed
2 cans (5 oz. each) tuna, drained and broken into chunks
3 green onions, thinly sliced
8 thick slices large heirloom tomatoes
Get the RecipeNot all meatballs have to be eaten as a topping for spaghetti or a filling for subs. These are easy to make in a Crock Pot, yet good enough to wolf down without any extras.
These low-fat meatballs make a delicious appetizer, or you can eat a few with Parmesan or mozzarella cheese on top for a high-protein lunch. And, of course, they’re awesome with a bowl of any kind of pasta, and leftovers can make a mean sandwich.
244
Calories25 g
Protein16 g
Carbs9 g
Fat1 large egg
1 egg white
1 tsp. salt
1/3 cup seasoned bread crumbs
1 small onion, minced
1/4 cup fresh parsley, minced
6 cloves garlic, minced
1/2 cup (about 2 oz.) grated Parmesan
1 lb. 95% lean ground beef
1/2 lb. lean ground turkey sausage
1/2 Tbsp. extra-virgin olive oil
1 can (28 oz.) crushed tomatoes
1 can (14 oz.) diced tomatoes with Italian seasoning
1 tsp. red pepper flakes
2 tsp. Italian seasoning
1 cup low-sodium chicken broth
1 bay leaf
Get the RecipeThese low-carb Italian cookies are loaded with protein thanks to a combo of casein and whey powder. Aside from that, you only need egg whites, hazelnuts, and a couple squares of chocolate to make this cookie batter.
The result is an awesome sweet snack that has more protein than sugar. And since this recipe only makes a few cookies, you won’t be tempted to overindulge for days.
144
Calories8 g
Protein6 g
Carbs10 g
Fat1/2 cup hazelnuts
2 egg whites
2 Tbsp. WHEY+ vanilla protein isolate
1 Tbsp. vanilla casein protein powder
2 squares dark chocolate
Few drops of hazelnut flavoring or Frangelico (optional)
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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