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Gluten Free Italian Food: It’s Not Just Pizza And Pasta! Authentic Italian Cuisine Without Fear Of Gluten

Italy boasts one of the most prominent and delicious cuisines in the world. You can find the most tasty food in Italy and you’ll be pleased to know that many dishes are naturally gluten free! Gluten free Italian food is perfect for a gluten free diet. Whether you’re lucky enough to be in Italy, or you are craving gluten free Italian food, I’ve got you covered for the best Italian dishes that are naturally gluten free.

In my experience, Italy is a fantastic country for gluten intolerance and gluten allergy awareness. There are plenty of gluten free options and their supermarkets are full of gluten free alternatives. Just look for “senza gluntine” (translates to gluten free) on the menu or the packet! The good news is that it doesn’t all have to be doom and gloom. Italy isn’t all about pasta and pizza. Here are my favourite gluten free Italian dishes you must try:

Chicken Cacciatore

Gluten Free Italian Chicken Cacciatore

Chicken Cacciatore is a naturally gluten free Italian dish, an easy throw together meal. Perfect for a one pot dinner. It is full of flavour and delicious, I make it in my household regularly! It is a warm, hearty dish consisting of chicken in a flavourful tomato based sauce which has garlic, onion, tomato, peppers and fresh or dried herbs and olives.

All ingredients are naturally gluten free and suitable for a gluten free diet. It is delicious served with rice or gluten free pasta. Alternatively, this dish is so delicious and morish it is perfect to have on its own! I like to add cannellini beans for a little extra filling.


Gluten Free Italian Farinata in a new tab)

I was so pleased to learn that this Italian food staple is gluten free! Farinata is a perfect gluten free Italian appetiser made from chickpea flour. I first tried this when I was in Palermo, Sicily waiting outside of a very busy restaurant. The waiter was handing out these little savoury squares paired with some red wine. At first, I thought I wouldn’t be able to eat it however upon asking I learned that Farinata is gluten free.

It is also naturally dairy free and vegan, made with simple ingredients. Chickpea flour, water, olive oil and salt and is combined and baked in a cast iron skillet in the oven. It is a delicious Italian appetiser and perfect as a side or on its own!


Gluten Free Italian Caponata

Sicilian Caponata is a very popular, naturally gluten free Italian food found on any Sicilian table. The best way to describe Caponata is a roasted eggplant chopped salad or relish. It makes for the perfect gluten free Italian appetiser! It is a vegetarian and vegan salad made of eggplant, onions, pepper, olives and capers and topped with fresh aromatic parsley. A burst of flavour with every bite!

This is delicious served on gluten free bread, or eaten as a side of a dish. If you love the creamy texture of eggplant then this Sicilian side dish packed full of vegetables and flavour is for you. 


Gluten Free Italian food Milanese Risotto

Risotto is a world renowned gluten free Italian dish. Dare I say Risotto is found on almost every menu around the world! It is a naturally gluten free Italian staple as it is made from rice. This is perfect for those with a gluten allergy or intolerance. You can add a variety of different ingredients to risotto, or keep it simple.

A Milanese risotto is made of arborio rice, white wine, chicken stock parmigiano and saffron. I like to use Milanese risotto as a base and add chicken or vegetables for a more balanced meal. Risotto is one of those dishes that is perfect year round. It can be served with a salad or with a hearty stew on top. 

Peposo (Tuscan Stew)

Gluten Free Italian Peposo

Peposo is a gluten free, hearty Italian beef stew found in the Tuscan region of Italy. Tuscan cuisine is known for its simple ingredients that pack a rich flavour. Peposo is the perfect example of gluten free Italian food. You can’t visit Tuscany and not have a steaming bowl of Peposo!

It is naturally gluten free and is very easy to make. It calls for beef, garlic, wine, olive oil and black pepper. The beef is slow cooked for hours to ensure a very tender and rich bite. It is a perfect, saucy dish to serve on top of a bed of creamy polenta, which is also naturally gluten free. 

Conclusion: Gluten Free Italian Food

There are a variety of gluten free Italian foods to enjoy. Whether you’re in Italy or at home, these dishes are accessible and easy to make. I tend to gravitate towards making dishes that are naturally gluten free as they are perfect for a gluten free diet. Gluten free Italian food is flavourful, fresh and mostly very easy to cook.

Remember to select gluten free ingredients when preparing food and always double check the label. Gluten free diets should not be limiting, there is a variety of wonderful Italian food you can enjoy.

Looking for other naturally gluten free dishes to try?

Gluten Free Greek Dishes Perfect for a Gluten Free Diet
Gluten Free Albanian Dishes You Must Try
Gluten Free Delicious Turkish Dishes

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