5 Italian Foods With High Protein

From pasta and risotto to pizza and lasagna, we all know Italian food likes to rack up the simple starches. But when it comes to protein, many wonder if it’s anywhere to be found amid the delicacies of il Bel Paese. Contrary to popular belief, it isn’t actually hard to obtain — you just need to know where to look on the menu.

Like virtually everywhere else, the advancing march of protein-crazed fitness culture (we’re looking at you, protein maxxing) has left its mark on Italy too, meaning you can find almost all of the major international high-protein products — from bars and supplements to Greek yogurt and cottage cheese — in the majority of supermarkets. But getting your hands on them may be harder in more rural towns, where you’ll have to rely on what the local cuisine has to offer — which itself can pack a surprisingly high amount of protein without needing to reach for the whey powder.

Italian cuisine tends to prioritize simplicity, local ingredients, and fresh produce. That means dishes vary enormously region to region, with heartier, butter-rich foods dominating up north, transitioning to plant-forward, EVOO-drenched Mediterranean flavors further south and along the coastline. Balance is at the heart of Italian food, one of the reasons why meals are structured into a carb-rich “primo” and protein-forward “secondo”. The myth of Italy’s “all-carb, no protein” lifestyle making the rounds on TikTok and Instagram Reels is founded upon a lazy misunderstanding of the essence of Italy’s eating habits (and yes, even pasta and pizza have protein — a typical margherita alone can give you over 40 grams). So from aged cheeses and cold meat cuts to veggie soups, here are the best Italian foods to help you hit your protein target — and why a visit to Italy doesn’t have to mean foregoing your macro goals. 

Italy’s love affair with Parmigiano-Reggiano, the PDO-certified granular hard cheese that originates in northern Italy’s Po Valley plains, has spread worldwide. For many, it’s impossible to picture any pasta dish without a hefty blizzard of the cheese. With its rich, nutty, and delicately salty flavor, it isn’t hard to see why — and with a whopping 32 to 33 grams of protein per 3.5 ounces, you can certainly grate it to your heart’s content.

Parmigiano-Reggiano (and its sibling, parmesan) is actually among the world’s most protein-dense cheeses, compared to most others, which tend to come in at closer to 15 to 25 grams for the same amount. This allows you to easily ramp up the protein content of almost any carb-loaded dish with as little as a few teaspoons, or enjoy it in bite sizes. And as if it weren’t already perfect enough, it’s lactose-free too. So if you’re hoping to hit the generally recommended 0.36 grams of protein per pound of bodyweight — or more if you’re physically active, pregnant, or breastfeeding — you can avoid being stingy with the Parmigiano-Reggiano. Just avoid adding it to your seafood pasta.

Cold cuts are undeniable stars of Italian cuisine from North to South, with everything from salami and mortadella to Parma ham and coppa being popularly served as antipasti, on an aperitivo tagliere, or even as a main — especially with honeydew melon in the summer. Most of these already pack a sizeable amount of protein — roughly in the high teens to low twenties per three ounces — but the undeniable protein king of the deli board is bresaola, coming in at around 33 grams.

A lean beef cut from Northern Italy, bresaola is a vibrant red, refined, deliciously salty, and has a dense, chewy texture, owing to its relatively low fat content. You can easily find it at butchers, delis, and restaurants across the country, but especially in the Alpine-flanked northern regions of Lombardy, Piedmont, and Veneto. Generally served with roast potatoes or cheese, bresaola is delicious, and a typical restaurant serving will give even Mr. Olympia-level bodybuilders more than enough protein for a single meal.

As a country surrounded by the Mediterranean Sea, there’s certainly no shortage of fish in Italian cuisine, especially in its coastal and Southern regions. Out of all of the choices to order at a restaurant, pesce spada — or swordfish — is one of the leanest sources of protein, with around 20 grams per 3- to 4-ounce serving.

Pesce spada is especially popular in Sicily, where it’s served either as a first course — typically with paccheri pasta, cherry tomatoes, and garlic — or as a secondo, where it’s either served as a fillet with tomatoes, olives, and capers, or it’s grilled “alla piastra,” with a drizzle of extra-virgin olive oil. When it’s fresh and well-made, the fish is delicate and tender, so much so that it can appeal even to the seafood skeptics among us. And with a significant helping of omega-3s, it’s more than just a solid protein choice — just make sure, as with all things marine, that you get it from a well-rated, reliable eatery.

The stereotype of plant-based food lacking in protein has long been debunked, but that doesn’t mean it’s always easy to know how to find a protein-dense meal in Italy without opting for a catch of the sea or land. No need to worry — there’s one central Italian comfort food staple that will save you.

Zuppa di ceci, chickpea soup, is an old Tuscan dish using inexpensive, local ingredients. It’s nutrient-dense, inexpensive, high in fiber, and a whole bowl will usually land around 20 grams of protein. If you aren’t strictly vegetarian and want to further boost its protein content, you can try one traditional variant that includes salt cod (baccalà).

Italy, especially Florence, is renowned for the imprint it left on the Renaissance — the 14th to 16th century movement that revolutionized European art and culture. But little did you know you could get a literal taste of the Renaissance by digging your teeth into a thick T-bone called “Bistecca alla Fiorentina” (Florentine-style steak).

Now it’s rather improbable that the Medici princes who enjoyed the dish at their lavish banquets were particularly concerned about their macro spread — the science would take a few more centuries to catch up — but unbeknownst to them, their beloved bistecche were giving them a hefty dose of protein. Now the exact amount depends on the specific cut, but you can rest assured you’ll be getting at least 19 grams or so per 3 ounces. With most trattoria servings landing at around 2.5 to 3.3 pounds, you can get your day’s worth in a single dish — that is, if you can finish it by yourself, as most of the steaks are served to share.