25 Healthy Gluten-Free Italian Dinner Recipes

ByNick Garcia
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Eating gluten-free doesn’t mean missing out on flavor, especially when it comes to Italian cooking. The heart of real Italian cuisine isn’t heavy pasta or bread, but simple ingredients prepared with care: fresh vegetables, good olive oil, bright herbs, seafood, tender meats, and slow-built flavor.

In this collection of 25 gluten-free recipes, you’ll find light, rustic dishes inspired by traditional Mediterranean kitchens, from vibrant salads and grilled proteins to comforting soups and nourishing classics that feel elegant without being complicated.

These meals are naturally gluten-free, full of color and texture, and designed to taste just as good on a quiet weeknight as they do at a family gathering. Grab your favorite olive oil, pour a splash of lemon or white wine, and let’s start cooking.

Pasta & Risotto Dishes

1. Gluten-Free Spaghetti Carbonara

Serves: 4 | Time: 20 minutes

Ingredients:

  • 1 lb gluten-free spaghetti
  • 6 oz guanciale or pancetta, diced
  • 4 large egg yolks
  • 1 whole egg
  • 1 cup Pecorino Romano, finely grated
  • Black pepper, freshly ground
  • Salt for pasta water

Instructions:

  1. Bring a large pot of salted water to boil and cook pasta according to package directions.
  2. While pasta cooks, crisp guanciale in a large skillet over medium heat until golden, about 5-7 minutes.
  3. In a bowl, whisk together egg yolks, whole egg, Pecorino, and plenty of black pepper.
  4. Reserve 1 cup pasta water, then drain pasta.
  5. Remove skillet from heat, add hot pasta to guanciale, tossing to coat.
  6. Add egg mixture and toss vigorously, adding pasta water gradually until creamy (not scrambled).
  7. Serve immediately with extra Pecorino and black pepper.

2. Mushroom Risotto

Serves: 4 | Time: 45 minutes

Ingredients:

  • 1.5 cups Arborio rice
  • 6 cups chicken or vegetable stock, warmed
  • 1 oz dried porcini mushrooms
  • 8 oz fresh cremini mushrooms, sliced
  • 1 small onion, finely diced
  • 3 cloves garlic, minced
  • ½ cup dry white wine
  • 3 tbsp butter, divided
  • ½ cup Parmigiano-Reggiano, grated
  • 2 tbsp olive oil
  • Fresh parsley, chopped
  • Salt and pepper

Instructions:

  1. Soak porcini in 1 cup warm water for 20 minutes. Drain, reserving liquid, and chop.
  2. Heat olive oil and 1 tbsp butter in a large pan. Sauté fresh mushrooms until golden, set aside.
  3. In the same pan, sauté onion until soft, about 5 minutes. Add garlic, cook 1 minute.
  4. Add rice, stirring to coat, toast for 2 minutes.
  5. Add wine, stirring until absorbed.
  6. Add porcini and their liquid (strain to remove grit), stir until absorbed.
  7. Add warm stock one ladle at a time, stirring frequently, waiting until each addition is absorbed before adding more (about 20-25 minutes total).
  8. When rice is creamy and al dente, stir in sautéed mushrooms, remaining butter, and Parmigiano.
  9. Season with salt and pepper, garnish with parsley.

3. Seafood Risotto

Serves: 4 | Time: 50 minutes

Ingredients:

  • 1.5 cups Arborio rice
  • 1 lb mixed seafood (shrimp, mussels, clams, calamari)
  • 6 cups fish or seafood stock, warmed
  • 1 cup cherry tomatoes, halved
  • 1 small onion, finely diced
  • 3 cloves garlic, minced
  • ½ cup dry white wine
  • 3 tbsp olive oil
  • 2 tbsp butter
  • Fresh parsley and basil, chopped
  • Pinch of saffron (optional)
  • Salt and pepper
  • Red pepper flakes (optional)

Instructions:

  1. Clean seafood: devein shrimp, scrub mussels and clams.
  2. Heat 2 tbsp olive oil in a large pan. Sauté onion until soft, add garlic, cook 1 minute.
  3. Add rice, stirring to coat, toast for 2 minutes.
  4. Add wine and saffron if using, stir until absorbed.
  5. Add warm stock one ladle at a time, stirring frequently (about 15 minutes).
  6. Meanwhile, in another pan, heat 1 tbsp olive oil. Add mussels and clams with ¼ cup wine, cover and steam until opened (5-7 minutes). Remove and set aside.
  7. When risotto has cooked 15 minutes, add shrimp and calamari, continue adding stock.
  8. After 5 more minutes, add cherry tomatoes and cooked mussels/clams.
  9. When rice is creamy and seafood cooked (total about 25 minutes), stir in butter.
  10. Garnish with fresh herbs, serve immediately.

4. Gluten-Free Pasta Primavera

Serves: 4 | Time: 25 minutes

Ingredients:

  • 1 lb gluten-free penne or fusilli
  • 2 cups broccoli florets
  • 1 zucchini, sliced into half-moons
  • 1 yellow squash, sliced into half-moons
  • 1 red bell pepper, sliced
  • 1 cup cherry tomatoes, halved
  • 1 cup asparagus, cut into 2-inch pieces
  • 4 cloves garlic, minced
  • ½ cup dry white wine
  • ¼ cup olive oil
  • ½ cup Parmigiano-Reggiano, grated
  • Fresh basil, torn
  • Salt and pepper
  • Red pepper flakes (optional)

Instructions:

  1. Bring a large pot of salted water to boil and cook pasta according to package directions.
  2. In the last 3 minutes of cooking, add broccoli and asparagus to pasta water. Drain, reserving 1 cup pasta water.
  3. While pasta cooks, heat olive oil in a large skillet over medium-high heat.
  4. Sauté zucchini, squash, and bell pepper until tender-crisp, about 5 minutes.
  5. Add garlic, cook 1 minute until fragrant.
  6. Add white wine, simmer 2 minutes.
  7. Add cherry tomatoes, cook until they start to soften, 2-3 minutes.
  8. Add drained pasta and vegetables to skillet, toss to combine.
  9. Add pasta water as needed to create a light sauce.
  10. Toss with Parmigiano and fresh basil, season with salt, pepper, and red pepper flakes.

5. Pesto Zucchini Noodles

Serves: 4 | Time: 15 minutes

Ingredients:

  • 4 large zucchini, spiralized
  • 2 cups fresh basil leaves, packed
  • ½ cup pine nuts, toasted
  • 3 cloves garlic
  • ½ cup Parmigiano-Reggiano, grated
  • ½ cup extra virgin olive oil
  • 2 cups cherry tomatoes, halved
  • Salt and pepper
  • Juice of ½ lemon

Instructions:

  1. Make pesto: In a food processor, combine basil, pine nuts, garlic, and Parmigiano. Pulse until coarsely chopped.
  2. With processor running, slowly add olive oil until smooth. Season with salt, pepper, and lemon juice.
  3. Spiralize zucchini into noodles.
  4. For raw zucchini noodles: Toss with pesto and cherry tomatoes, serve immediately.
  5. For warm zucchini noodles: Heat 1 tbsp olive oil in a large skillet, add zucchini noodles and sauté 2-3 minutes until just tender. Toss with pesto and tomatoes.
  6. Garnish with extra Parmigiano and pine nuts.

6. Gluten-Free Lasagna

Serves: 8 | Time: 1 hour 30 minutes

Ingredients:

  • 1 lb gluten-free lasagna noodles
  • 1.5 lbs ground beef or Italian sausage
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 28 oz crushed tomatoes
  • 6 oz tomato paste
  • 2 tsp dried basil
  • 2 tsp dried oregano
  • 15 oz ricotta cheese
  • 1 egg
  • 3 cups mozzarella, shredded
  • 1 cup Parmigiano-Reggiano, grated
  • Fresh basil
  • Salt and pepper
  • Olive oil

Instructions:

  1. Preheat oven to 375°F.
  2. Cook lasagna noodles according to package directions, drain and set aside.
  3. Make meat sauce: Heat olive oil in large pot, cook meat until browned. Add onion and garlic, cook 5 minutes.
  4. Add crushed tomatoes, tomato paste, basil, oregano, salt, and pepper. Simmer 20 minutes.
  5. Mix ricotta with egg, ½ cup Parmigiano, salt, and pepper.
  6. Assemble: Spread thin layer of meat sauce in 9×13 baking dish. Layer noodles, ricotta mixture, meat sauce, and mozzarella. Repeat layers 2-3 times.
  7. Top with remaining mozzarella and Parmigiano.
  8. Cover with foil, bake 30 minutes. Uncover, bake 15 more minutes until bubbly and golden.
  9. Let rest 10 minutes before serving. Garnish with fresh basil.

Protein-Forward Mains

7. Chicken Piccata

Serves: 4 | Time: 25 minutes

Ingredients:

  • 4 chicken breast cutlets (pounded thin)
  • ½ cup gluten-free flour (rice or almond)
  • 4 tbsp butter, divided
  • 3 tbsp olive oil
  • ⅓ cup fresh lemon juice
  • ½ cup chicken broth
  • ¼ cup capers, drained
  • Fresh parsley, chopped
  • Salt and pepper

Instructions:

  1. Season chicken with salt and pepper, dredge lightly in flour, shaking off excess.
  2. Heat 2 tbsp butter and olive oil in large skillet over medium-high heat.
  3. Cook chicken until golden, about 3-4 minutes per side. Remove and set aside.
  4. In same pan, add lemon juice and chicken broth, scraping up browned bits.
  5. Add capers, simmer 2 minutes until sauce reduces slightly.
  6. Remove from heat, whisk in remaining butter.
  7. Return chicken to pan, spoon sauce over, cook 1-2 minutes to heat through.
  8. Garnish with parsley and serve with roasted vegetables or over gluten-free pasta.

8. Saltimbocca alla Romana

Serves: 4 | Time: 20 minutes

Ingredients:

  • 4 veal or chicken cutlets (pounded thin)
  • 8 fresh sage leaves
  • 4 slices prosciutto
  • ½ cup dry white wine
  • 3 tbsp butter
  • 2 tbsp olive oil
  • Gluten-free flour for dusting
  • Salt and pepper
  • Toothpicks

Instructions:

  1. Place 2 sage leaves on each cutlet, top with prosciutto slice. Secure with toothpicks.
  2. Season with pepper (prosciutto provides salt), dust lightly with flour on the prosciutto side only.
  3. Heat olive oil in large skillet over medium-high heat.
  4. Cook cutlets prosciutto-side down first, about 2-3 minutes until crispy.
  5. Flip and cook 2 minutes more. Remove and keep warm.
  6. Add wine to pan, scraping up browned bits, simmer 2 minutes.
  7. Whisk in butter until sauce is glossy.
  8. Remove toothpicks from cutlets, pour sauce over and serve immediately.

9. Osso Buco

Serves: 4 | Time: 2 hours 30 minutes

Ingredients:

  • 4 veal shanks (about 1.5 inches thick)
  • Gluten-free flour for dredging
  • 3 tbsp olive oil
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 cup dry white wine
  • 1 can (14 oz) crushed tomatoes
  • 2 cups beef or chicken broth
  • 2 bay leaves
  • Fresh thyme sprigs
  • Salt and pepper

For Gremolata:

  • Zest of 1 lemon
  • 3 cloves garlic, minced
  • ¼ cup fresh parsley, chopped

Instructions:

  1. Preheat oven to 325°F.
  2. Season shanks with salt and pepper, dredge in flour.
  3. Heat olive oil in large Dutch oven over medium-high heat. Brown shanks on all sides, about 10 minutes total. Remove and set aside.
  4. In same pot, sauté carrots, celery, and onion until soft, about 8 minutes.
  5. Add garlic, cook 1 minute.
  6. Add wine, scraping up browned bits, simmer 3 minutes.
  7. Add tomatoes, broth, bay leaves, and thyme.
  8. Return shanks to pot, bring to simmer.
  9. Cover and transfer to oven. Braise 2 hours until meat is very tender.
  10. Make gremolata by mixing lemon zest, garlic, and parsley.
  11. Serve osso buco over creamy polenta, topped with gremolata.

10. Grilled Branzino

Serves: 2 | Time: 20 minutes

Ingredients:

  • 2 whole branzino (about 1 lb each), cleaned and scaled
  • 4 cloves garlic, sliced
  • 1 lemon, thinly sliced
  • Fresh herbs (rosemary, thyme, parsley)
  • ¼ cup extra virgin olive oil
  • Salt and pepper
  • Lemon wedges for serving

Instructions:

  1. Preheat grill to medium-high heat.
  2. Pat fish dry, season inside and out with salt and pepper.
  3. Stuff cavity with garlic slices, lemon slices, and fresh herbs.
  4. Brush outside of fish generously with olive oil.
  5. Place fish in oiled grill basket or directly on well-oiled grates.
  6. Grill 5-7 minutes per side, depending on size, until skin is crispy and flesh flakes easily.
  7. Drizzle with additional olive oil and serve with lemon wedges.

11. Chicken Marsala

Serves: 4 | Time: 30 minutes

Ingredients:

  • 4 chicken breast cutlets (pounded thin)
  • ½ cup gluten-free flour
  • 8 oz cremini or button mushrooms, sliced
  • ¾ cup dry Marsala wine
  • ½ cup chicken broth
  • 4 tbsp butter, divided
  • 3 tbsp olive oil
  • 2 cloves garlic, minced
  • Fresh parsley, chopped
  • Salt and pepper

Instructions:

  1. Season chicken with salt and pepper, dredge in flour.
  2. Heat 2 tbsp butter and olive oil in large skillet over medium-high heat.
  3. Cook chicken until golden, about 4 minutes per side. Remove and set aside.
  4. Add mushrooms to pan, cook until golden, about 5 minutes.
  5. Add garlic, cook 30 seconds.
  6. Add Marsala wine, scraping up browned bits, simmer until reduced by half, about 3 minutes.
  7. Add chicken broth, simmer 2 minutes.
  8. Return chicken to pan, simmer 5 minutes until cooked through.
  9. Remove from heat, swirl in remaining butter.
  10. Garnish with parsley and serve.

12. Italian Stuffed Peppers

Serves: 4 | Time: 1 hour

Ingredients:

  • 4 large bell peppers (any color)
  • 1 lb ground turkey or beef
  • 1 cup cooked white or brown rice
  • 1 can (14 oz) diced tomatoes
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 cup mozzarella, shredded
  • ¼ cup Parmigiano-Reggiano, grated
  • 2 tsp Italian seasoning
  • Fresh basil, chopped
  • 2 tbsp olive oil
  • Salt and pepper

Instructions:

  1. Preheat oven to 375°F.
  2. Cut tops off peppers, remove seeds and membranes. Place in baking dish.
  3. Heat olive oil in skillet, cook onion until soft, 5 minutes.
  4. Add garlic, cook 1 minute. Add ground meat, cook until browned.
  5. Stir in rice, diced tomatoes, Italian seasoning, salt, and pepper. Simmer 5 minutes.
  6. Remove from heat, stir in half the mozzarella and fresh basil.
  7. Stuff peppers with mixture, top with remaining mozzarella and Parmigiano.
  8. Add ¼ inch water to bottom of baking dish, cover with foil.
  9. Bake 40 minutes, uncovering last 10 minutes to brown cheese.
  10. Let rest 5 minutes before serving.

Seafood Specialties

13. Shrimp Scampi with Zucchini Noodles

Serves: 4 | Time: 20 minutes

Ingredients:

  • 1.5 lbs large shrimp, peeled and deveined
  • 4 large zucchini, spiralized
  • 6 cloves garlic, minced
  • ½ cup dry white wine
  • Juice of 1 lemon
  • 4 tbsp butter
  • 3 tbsp olive oil
  • Red pepper flakes
  • Fresh parsley, chopped
  • Salt and pepper

Instructions:

  1. Spiralize zucchini, set aside on paper towels to drain excess moisture.
  2. Heat 2 tbsp olive oil in large skillet over medium-high heat.
  3. Season shrimp with salt and pepper, cook 2 minutes per side until pink. Remove and set aside.
  4. In same pan, add 1 tbsp olive oil and garlic, cook 30 seconds until fragrant.
  5. Add wine and lemon juice, simmer 2 minutes.
  6. Add butter, swirl until melted. Add red pepper flakes.
  7. Return shrimp to pan, toss to coat.
  8. Add zucchini noodles, toss gently for 1-2 minutes until just warmed (don’t overcook).
  9. Garnish with parsley and serve immediately.

14. Cioppino

Serves: 6 | Time: 45 minutes

Ingredients:

  • 1 lb mixed fish (halibut, cod), cut into chunks
  • ½ lb large shrimp, peeled and deveined
  • ½ lb mussels, cleaned
  • ½ lb clams, cleaned
  • 1 can (28 oz) crushed tomatoes
  • 1 cup dry white wine
  • 3 cups seafood or fish stock
  • 1 onion, diced
  • 1 fennel bulb, diced
  • 4 cloves garlic, minced
  • 3 tbsp tomato paste
  • ¼ cup olive oil
  • 2 bay leaves
  • 1 tsp dried oregano
  • Red pepper flakes
  • Fresh basil and parsley
  • Salt and pepper

Instructions:

  1. Heat olive oil in large pot over medium heat.
  2. Sauté onion and fennel until soft, about 8 minutes.
  3. Add garlic, cook 1 minute.
  4. Add tomato paste, cook 2 minutes, stirring constantly.
  5. Add wine, simmer 3 minutes.
  6. Add crushed tomatoes, stock, bay leaves, oregano, and red pepper flakes.
  7. Bring to simmer, cook 15 minutes.
  8. Add fish chunks and shrimp, simmer 3 minutes.
  9. Add mussels and clams, cover and cook until shells open, about 5 minutes.
  10. Discard any unopened shells and bay leaves.
  11. Season with salt and pepper, garnish with fresh herbs.
  12. Serve in bowls with crusty gluten-free bread.

15. Baked Cod with Tomatoes and Olives

Serves: 4 | Time: 30 minutes

Ingredients:

  • 4 cod fillets (6 oz each)
  • 2 cups cherry tomatoes, halved
  • ½ cup Kalamata olives, pitted and halved
  • 3 tbsp capers
  • 4 cloves garlic, sliced
  • ¼ cup dry white wine
  • ¼ cup extra virgin olive oil
  • Fresh oregano or basil
  • Lemon wedges
  • Salt and pepper

Instructions:

  1. Preheat oven to 400°F.
  2. Place cod fillets in baking dish, season with salt and pepper.
  3. In bowl, combine tomatoes, olives, capers, garlic, wine, olive oil, and herbs.
  4. Pour tomato mixture over and around fish.
  5. Bake 15-20 minutes until fish flakes easily with fork.
  6. Serve with pan juices and lemon wedges.

16. Grilled Salmon with Salsa Verde

Serves: 4 | Time: 25 minutes

Ingredients:

  • 4 salmon fillets (6 oz each)
  • Olive oil
  • Salt and pepper

For Salsa Verde:

  • 2 cups fresh parsley, packed
  • ½ cup fresh basil
  • ¼ cup fresh mint
  • 3 cloves garlic
  • 2 tbsp capers
  • 4 anchovy fillets (optional)
  • Juice of 1 lemon
  • ½ cup extra virgin olive oil
  • Salt and pepper

Instructions:

  1. Make salsa verde: In food processor, combine parsley, basil, mint, garlic, capers, anchovies, and lemon juice. Pulse until chopped.
  2. With processor running, slowly add olive oil until sauce comes together but remains slightly chunky. Season with salt and pepper.
  3. Preheat grill to medium-high heat.
  4. Brush salmon with olive oil, season with salt and pepper.
  5. Grill skin-side down first, 4-5 minutes.
  6. Flip and grill 3-4 more minutes until cooked to desired doneness.
  7. Serve salmon topped with generous spoonful of salsa verde.

Vegetarian Options

17. Eggplant Parmigiana

Serves: 6 | Time: 1 hour 15 minutes

Ingredients:

  • 2 large eggplants, sliced into ½-inch rounds
  • 3 cups marinara sauce
  • 2 cups mozzarella, shredded
  • 1 cup Parmigiano-Reggiano, grated
  • ½ cup gluten-free breadcrumbs (optional)
  • 2 eggs, beaten (optional, for breading)
  • Fresh basil
  • Olive oil
  • Salt

Instructions:

  1. Preheat oven to 400°F.
  2. Salt eggplant slices, let sit 30 minutes to remove bitterness. Rinse and pat dry.
  3. For lighter version: Brush eggplant with olive oil, roast on baking sheets 20 minutes, flipping once.
  4. For breaded version: Dip slices in egg, then breadcrumbs, and pan-fry in olive oil until golden.
  5. Reduce oven to 375°F.
  6. In baking dish, spread thin layer of marinara. Layer eggplant, marinara, mozzarella, and Parmigiano. Repeat layers.
  7. Top with remaining cheese.
  8. Bake 30 minutes until bubbly and golden.
  9. Let rest 10 minutes, garnish with fresh basil.

18. Caprese Stuffed Portobello Mushrooms

Serves: 4 | Time: 30 minutes

Ingredients:

  • 4 large portobello mushroom caps, stems removed
  • 2 cups cherry tomatoes, halved
  • 8 oz fresh mozzarella, diced
  • Fresh basil leaves
  • 3 cloves garlic, minced
  • Balsamic glaze
  • Extra virgin olive oil
  • Salt and pepper

Instructions:

  1. Preheat oven to 400°F.
  2. Clean mushrooms, remove gills with spoon if desired.
  3. Brush mushrooms with olive oil, season with salt and pepper.
  4. Place gill-side up on baking sheet, roast 10 minutes.
  5. Meanwhile, toss tomatoes with garlic, olive oil, salt, and pepper.
  6. Fill mushrooms with tomato mixture and mozzarella.
  7. Return to oven, bake 10-12 minutes until cheese is melted.
  8. Top with fresh basil and drizzle with balsamic glaze.

19. Polenta with Roasted Vegetables

Serves: 4 | Time: 45 minutes

Ingredients:

  • 1 cup polenta (coarse cornmeal)
  • 4 cups water or vegetable broth
  • ½ cup Parmigiano-Reggiano, grated
  • 3 tbsp butter
  • 2 zucchini, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 red onion, cut into wedges
  • 8 oz cherry tomatoes
  • 4 cloves garlic, minced
  • Fresh rosemary and thyme
  • Olive oil
  • Salt and pepper
  • Goat cheese for topping (optional)

Instructions:

  1. Preheat oven to 425°F.
  2. Toss vegetables with olive oil, garlic, herbs, salt, and pepper on baking sheet.
  3. Roast 25-30 minutes, stirring once, until caramelized.
  4. Meanwhile, bring water or broth to boil. Slowly whisk in polenta.
  5. Reduce heat to low, cook stirring frequently, 30-40 minutes until thick and creamy.
  6. Stir in butter and Parmigiano, season with salt and pepper.
  7. Serve polenta topped with roasted vegetables and crumbled goat cheese.

20. Minestrone Soup

Serves: 6 | Time: 45 minutes

Ingredients:

  • 2 cans (15 oz each) cannellini beans, drained
  • 1 can (14 oz) diced tomatoes
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 zucchini, diced
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 4 cups vegetable broth
  • 2 cups water
  • 2 cups spinach or kale, chopped
  • 1 cup gluten-free small pasta (optional)
  • 2 bay leaves
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ¼ cup olive oil
  • Parmigiano-Reggiano rind (optional)
  • Fresh basil
  • Salt and pepper

Instructions:

  1. Heat olive oil in large pot over medium heat.
  2. Sauté onion, carrots, and celery until soft, about 8 minutes.
  3. Add garlic, cook 1 minute.
  4. Add zucchini, cook 3 minutes.
  5. Add tomatoes, beans, broth, water, bay leaves, oregano, basil, and Parmigiano rind if using.
  6. Bring to boil, reduce heat and simmer 20 minutes.
  7. If using pasta, add and cook according to package directions.
  8. Add spinach or kale, cook until wilted, 2-3 minutes.
  9. Remove bay leaves and cheese rind, season with salt and pepper.
  10. Serve with fresh basil and grated Parmigiano.

21. Frittata with Spinach and Tomatoes

Serves: 4-6 | Time: 25 minutes

Ingredients:

  • 8 large eggs
  • ½ cup whole milk or cream
  • 2 cups fresh spinach, chopped
  • 1 cup cherry tomatoes, halved
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • ¾ cup Parmigiano-Reggiano, grated
  • 3 tbsp olive oil
  • Fresh basil
  • Salt and pepper

Instructions:

  1. Preheat broiler.
  2. Whisk together eggs, milk, ½ cup Parmigiano, salt, and pepper.
  3. Heat olive oil in 10-inch oven-safe skillet over medium heat.
  4. Sauté onion until soft, 5 minutes. Add garlic, cook 1 minute.
  5. Add spinach, cook until wilted, 2 minutes.
  6. Add tomatoes, cook 2 minutes.
  7. Pour egg mixture into skillet, gently stir to distribute vegetables.
  8. Cook without stirring until edges begin to set, about 5 minutes.
  9. Sprinkle remaining Parmigiano on top.
  10. Transfer to broiler, cook 3-5 minutes until top is golden and set.
  11. Let cool 5 minutes, garnish with basil, slice and serve.

Lighter Fare

22. Italian Wedding Soup

Serves: 6 | Time: 45 minutes

Ingredients:

  • 1 lb ground chicken or turkey
  • 1 egg
  • ⅓ cup gluten-free breadcrumbs
  • ¼ cup Parmigiano-Reggiano, grated
  • 2 cloves garlic, minced
  • 8 cups chicken broth
  • 1 cup gluten-free small pasta (acini di pepe or orzo)
  • 4 cups fresh spinach or escarole, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • Fresh parsley
  • Salt and pepper
  • Olive oil

Instructions:

  1. Make meatballs: Mix ground meat, egg, breadcrumbs, Parmigiano, garlic, salt, and pepper. Form into small 1-inch meatballs.
  2. Heat olive oil in large pot, brown meatballs in batches. Remove and set aside.
  3. In same pot, sauté onion, carrots, and celery until soft, 8 minutes.
  4. Add broth, bring to boil.
  5. Add meatballs, reduce heat and simmer 10 minutes.
  6. Add pasta, cook according to package directions.
  7. Add spinach or escarole, cook until wilted, 2-3 minutes.
  8. Season with salt and pepper, garnish with parsley and Parmigiano.

Tuscan White Bean Salad (Insalata di Fagioli e Tonno)

Light, rustic, and perfect as a lunch or side dish.

Ingredients (Serves 3–4)

  • 2 cans cannellini beans, drained & rinsed
  • 1 can tuna in olive oil (do not drain — use the oil)
  • 1 cup cherry tomatoes, halved
  • ½ small red onion, very thinly sliced
  • 2 tbsp extra-virgin olive oil
  • Juice of ½ lemon
  • 1 tbsp red wine vinegar (optional but great for brightness)
  • 1 tbsp chopped parsley
  • Salt & black pepper to taste
  • Optional: capers or olives for extra brine

Instructions

  1. Add the beans, tuna (with oil), tomatoes, and sliced onion to a large bowl.
  2. Drizzle in olive oil, lemon juice, and vinegar.
  3. Season with salt, pepper, and parsley.
  4. Toss gently so the beans don’t mash.
  5. Let rest 10–15 minutes so flavors meld.

Serving Suggestions

  • Serve over arugula
  • Add shaved Parmesan if desired
  • Delicious as a chilled salad or room-temp

✔ Naturally gluten-free

Grilled Chicken Paillard with Arugula & Parmesan

Thin, fast-cooking chicken with a bright lemon-olive-oil salad on top.

Ingredients (Serves 2–3)

  • 2 large boneless skinless chicken breasts
  • 2–3 cups baby arugula
  • Juice of 1 lemon
  • 2 tbsp extra-virgin olive oil
  • ¼ cup shaved Parmesan
  • Salt & pepper
  • Optional: cherry tomatoes or shaved fennel

Instructions

  1. Pound the chicken thin
    Place chicken between plastic wrap and pound to ~¼-inch thickness.
  2. Season
    Sprinkle both sides with salt and pepper.
  3. Cook
    • Grill over medium-high heat 3–4 minutes per side
      or
    • Pan-sear in a little olive oil until golden
  4. Make the salad topping
    Toss arugula with lemon juice, olive oil, salt, and pepper.
  5. Plate
    Place chicken on a plate, top with arugula salad, and finish with shaved Parmesan.

Tips

  • Add a drizzle of balsamic for sweetness
  • Substitute grilled zucchini or tomatoes as a side

✔ Gluten-free — just avoid croutons or breaded chicken

Zuppa di Pesce (Light Italian Fish & Seafood Soup)

Fragrant, brothy, and great with firm white fish.

Ingredients (Serves 4)

  • 2 tbsp olive oil
  • 3 cloves garlic, thinly sliced
  • ½ small onion, diced
  • 1 cup cherry tomatoes or 1 cup crushed tomatoes
  • ½ cup dry white wine
  • 3 cups fish stock or vegetable broth
  • ½ lb firm white fish (cod, halibut, or snapper), cut into chunks
  • ½ lb shrimp or mixed seafood
  • 1 tsp dried oregano
  • Pinch red pepper flakes (optional)
  • Salt & pepper to taste
  • Fresh parsley or basil for garnish
  • Optional: lemon wedge for serving

Instructions

  1. Heat olive oil in a pot and sauté onion and garlic until fragrant.
  2. Add tomatoes and cook 2–3 minutes to soften.
  3. Pour in white wine and simmer until slightly reduced.
  4. Add broth, oregano, salt, pepper, and red pepper flakes.
    Simmer 10 minutes.
  5. Gently add fish, then shrimp/seafood.
    Cook 5–7 minutes — just until seafood is opaque.
  6. Taste and adjust seasoning.
  7. Garnish with herbs and a squeeze of lemon.

Notes

  • Use only fresh gluten-free broth
  • Mussels or clams make a great addition

✔ Naturally gluten-free — avoid serving with bread unless using GF bread

Related posts:

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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