Do you think French cuisine means butter croissants and foie gras? Think again! It’s perfectly possible to eat healthily the French way. Discover these French dishes that prove that tradition and nutrition can go well together. You’ll see it’s possible to have a sweet tooth and stay fit.
Niçoise Salad
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Originally from Nice, this typical salad from the south of France will delight your taste buds with its assortment of colorful vegetables and lean meat.
Although it has been updated many times, the classic ingredients of a Niçoise salad are as follows: salad, tomatoes, green beans, potatoes, hard boiled eggs, black olives, tuna, peppers, onions, and radishes.
Add a little vinaigrette, and voilà!
Nutritional value (for 100g):
| Calories | 87 – 100 kcal |
| Proteins | 6.25 – 7.5g |
| Fat | 6.25 – 7.5g |
| Carbohydrates | 5 – 6.25g |
| Fibers | 1.25 – 1.75g |
Here’s a recipe from the website Marmiton (in French)
Salmon Tartare
Usually served as a starter, salmon tartare can also be served as a main dish with side dishes.
The salmon is finely chopped and mixed with various seasonings to enhance the flavors of the fish while preserving its delicate texture.
The ingredients vary per recipe, but in general you’ll need salmon, avocado, chives, shallots, capers, lemon juice, and olive oil.
Nutritional values (per 100g):
| Calories | 125 – 167kcal |
| Proteins | 12.5 – 16.7g |
| Fat | 6.7 – 10g |
| Carbohydrates | 0 – 2.5g |
| Fibers | 0.5 – 1.0g |
Here’s a recipe from the website Ricardo Cuisine (website in French)
Lentil salad
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A tasty and nutritious dish, lentil salad is most often served as a starter or sometimes as a main course.
It is renowned for its health benefits and its richness in vegetable protein and fiber.
You can serve it warm or even chilled making it an ideal choice for a fresh summer dish.
In terms of ingredients, keep it simple with lentils, carrots, red onions, tomatoes, cucumbers, parsley, celery, peppers, and vinaigrette.
Nutritional values (per 100g) :
| Calories | 83 – 100kcal |
| Proteins | 5 – 6.7g |
| Fat | 3.3 – 5g |
| Carbohydrates | 10 – 11.7g |
| Fibers | 3.3 – 5g |
Here’s a recipe from the website Marmiton (website in French)
Ratatouille
Ratatouille is a traditional Mediterranean dish of vegetables simmered in olive oil and seasoned with herbes de Provence.
The vegetables used are generally tomatoes, courgettes, aubergines, peppers, and onions.
This dish is low in calories but rich in nutrients.
Nutritional values (per 100g):
| Calories | 60 – 80kcal |
| Proteins | 1 – 1.6g |
| Fat | 4 – 6g |
| Carbohydrates | 6 – 8g |
| Fibers | 2 – 2.8g |
Here’s a recipe from the website Marmiton (website in French)
Vegetable quiche
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This quiche is made with a variety of vegetables such as courgettes, peppers, mushrooms, spinach, tomatoes, onions, and leeks.
The vegetables are first tossed in olive oil and then placed in the oven until the crust is golden brown.
You can even serve it cold, it’s a multi-purpose dish.
Nutritional values (per 100g):
| Calories | 125 – 150kcal |
| Proteins | 5 – 7.5g |
| Fat | 7.5 – 10g |
| Carbohydrates | 10 – 12.5g |
| Fibers | 1.5 – 2.5g |
Here’s a recipe from the website Marmiton (website in French)
Stuffed cabbage
This dish is traditionally made with blanched cabbage leaves stuffed with a mixture of minced meat, usually beef or pork,rice, and aromatic herbs.
Once the leaves are surrounded by the stuffing, the whole thing is simmered in a broth to soften and blend the flavors.
Although hearty, this dish is still healthy and low in calories.
Nutritional values (per 100g):
| Calories | 125 – 133kcal |
| Proteins | 6.7 – 10g |
| Fat | 3.3 – 4.3g |
| Carbohydrates | 13.3 – 15g |
| Fibers | 1.7 – 2g |
Here’s a recipe from the website MaSpatule (website in French)
Bouillabaisse
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Originally from the Marseille region, bouillabaisse is a typical dish from the south of France.
This fish soup, generally made with rock fish such as scorpion fish, conger eel, and red mullet, often includes aromatic herbs, tomatoes, fennel, saffron, and garlic.
Even with all these ingredients, bouillabaisse is a healthy Provençal dish like many others.
Nutritional values (per 100g):
| Calories | 125 – 133kcal |
| Proteins | 6.7 – 10g |
| Fat | 3.3 – 4.3g |
| Carbohydrates | 13.3 – 15g |
| Fibers | 1.7 – 2g |
Here’s a recipe from the website Marmiton (website in French)
Sole meunière
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A classic of French cuisine, this dish is appreciated for its simplicity and delicate flavor.
It’s also a simple recipe. Coat a filet of sole in flour and sautéin butter until golden brown.
All you have to do is add some lemon juice and you’re ready to go!
You can even serve it with steamed potatoes, rice, or green vegetables.
Nutritional values (per 100g):
| Calories | 125 – 150kcal |
| Proteins | 12.5 – 15g |
| Fat | 5 – 7.5g |
| Carbohydrates | 2.5 – 5g |
| Fibers | 0.5 – 1g |
Here’s a recipe from the website L’atelier des chefs (website in French)
Green beans with Garlic and Parsley
This side dish is typical in French cuisine. Green beans are a perfect source of vitamins C, K, and dietary fiber.
This recipe is very simple. Just cook the beans in boiling water, then fry the garlic in a pan before adding the green beans and seasoning.
It’s a super simple recipe!
Nutritional values (per 100g):
| Calories | 33 – 50kcal |
| Proteins | 1.3 – 2g |
| Fat | 1.3 – 2g |
| Carbohydrates | 6.7 – 10g |
| Fibers | 2.7 – 3.3g |
Here’s a recipe from the website Menu végétarien (website in French)
Scallops
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Often served with large meals or on special occasions, scallops are a refined and delicate dish.
They are frequently pan-fried to obtain a slightly crispy texture and served with a light, tasty sauce.
Nutritional values (per 100g):
| Calories | 125 – 167kcal |
| Proteins | 12.5 – 15g |
| Fat | 5 – 7.5g |
| Carbohydrates | 2.5 – 5g |
| Fibers | 0.5 – 1g |
Here’s a recipe from the website Marmiton (website in French)
Source of nutritional value:
I aim to share my tips and recommendations for the beautiful country of France. My goal is to help you plan your next adventure, whether it’s a weekend getaway or a once-in-a-lifetime trip. From finding the best hotels and restaurants, to discovering unique activities and sights, I’ve got you covered!
