The 2024 Summer Olympics will begin this summer in Paris. While athletes compete for gold, what better way to get in the spirit than with some healthy French recipes?
French cuisine conjures up images of rich sauces, warm bread, creamy cheese and lots of wine. This may sound like culinary decadence, but the truth is there are plenty of healthy French recipes.
In 1992, researcher Serge Renaud first coined the term “French Paradox.” In a paper of the same name, he describes how the French, despite their rich cuisine, have lower rates of cardiovascular disease than people in other developed countries.
Later research showed that a core benefit of traditional healthy French recipes is that they are made from whole ingredients.
A 2021 study shows that French adults who eat more minimally processed foods consume more animal protein, have more plant-based protein variety, and have better overall diet quality than adults who eat more highly processed foods. high. As a result, they had better cardiometabolic health than people who ate more ultra-processed foods.
Overall, fresh, delicious ingredients are part of a healthy French recipe. Like the Mediterranean diet, French cuisine relies on a variety of high-quality ingredients and minimal processing.
You’ll find a variety of meats, vegetables, and oils in healthy French recipes. They also tend to eat only small amounts of food during meals.
Adopting French eating habits, such as using natural ingredients instead of processed foods, eating wisely, and minimizing snacks, may have health benefits.
5 Healthy French Recipes Under 300 Calories
If you’re ready to dive into the world of French cuisine, these healthy homemade recipes are a great place to start.
They’re all classic French flavours, nutritious and without a lot of complicated preparation.
All you need are a few pans and a decent carving knife.
1. Slow Cooker Chicken Ratatouille
Ratatouille is a traditional French Provence dish first recorded in Nice. This is a hearty vegetable stew made with summer vegetables and seasoned with garlic, rosemary and paprika.
Key ingredients include eggplant and zucchini, both of which are good sources of vitamins and dietary fiber.
This simple recipe calls for letting the vegetables simmer in the slow cooker for several hours until they are tender and rich in flavor. Add poached chicken breasts for a healthy protein addition to a French meal.
Nutritional information per serving
- Calories: 236
- Total fat: 10 grams
- Saturated fat:2g
- monounsaturated fat:6g
- cholesterol: 73 mg
- sodium: 63 mg
- carbohydrate:13g
- Dietary fiber:6g
- sugar: 10 grams
- protein: 25 g
2. Breadless French Onion Soup with Cheese Crisps
This rich cheese soup is a classic French soup believed to have originated in Paris in the 19th century.
It’s becoming increasingly popular among customers at Paris’s Les Halles market, where it’s considered delicious and cheap, and is said to cure hangovers.
This version is packed with the key ingredient—onions—but gives it a modern twist by topping the finished soup with Parmesan chips.
Nutritional information per serving
- Calories: 268
- Total fat:16g
- Saturated fat: 8 grams
- monounsaturated fat:2g
- cholesterol: 41 mg
- sodium: 445 mg
- carbohydrate:13g
- Dietary fiber:2g
- sugar:5g
- protein:23g
3. Ham and Asparagus Mini Quiches
Quiche is believed to have originated in the Lorraine region of eastern France and entered the Parisian dining scene at the end of the 19th century.
The original Quiche Lorraine included bacon, eggs, and crème fraîche, but modern chefs have innovated by adding vegetables, cheese, and meats like ham to this hearty, comforting dish.
The recipe uses asparagus, which not only tastes fresh but is also rich in nutrients such as iron, vitamin A and folate.
Nutritional information per serving
- Calories:250
- Total fat:13g
- Saturated fat:6g
- monounsaturated fat:3g
- cholesterol: 215 mg
- sodium: 179 mg
- carbohydrate:19g
- Dietary fiber:1 g
- sugar:1 g
- protein: 15 g
4. Roasted Honey Dijon Chicken with Lentil and Peach Salad
The French have been serving mixed salad, Or homemade salad, since the early 19th century. These dishes are a combination of fresh and prepared ingredients that make up a complete meal.
This version pairs tangy French green lentils with juicy grilled peaches and spicy Dijon mustard. Lentils are rich in protein, fiber and iron, while peaches contain healthy doses of vitamins C and A.
Nutritional information per serving
- Calories: 258
- Total fat: 10 grams
- Saturated fat:2g
- monounsaturated fat: 7 grams
- cholesterol: 44 mg
- sodium: 465 mg
- carbohydrate:26g
- Dietary fiber: 8 grams
- sugar: 14 g
- protein:19g
5. Fresh Berry Peanut Butter Pancakes Recipe
Crepes are a popular French food served in crepes, cafes and even street stalls.
Thin pancakes can be filled with sweet or savory ingredients. This recipe calls for a simple peanut butter and fresh berry filling.
Berries are nutritional superfoods that provide potassium, magnesium, vitamins C and K, and fiber. This crepe recipe is perfect for a healthy breakfast or even a French dessert.
Nutritional information per serving
- Calories: 209
- Total fat: 8 grams
- Saturated fat:6g
- monounsaturated fat: 0 g
- cholesterol:20mg
- sodium: 88 mg
- carbohydrate: 31 g
- Dietary fiber:2g
- sugar: 20 g
- protein:1 g
Frequently asked questions
Do you need to go to a specialty store to buy French ingredients?
Many French recipes use familiar ingredients like chicken, beef, vegetables, and healthy oils. Condiments such as garlic, paprika, wine, or vinegar can add flavor to many dishes. They should be easy to find in typical grocery stores.
Are there any vegetarian or vegan French dishes?
Many French recipes can be adapted to be meat-free or vegan. You can substitute vegetable oil for cream and use non-dairy alternatives like soy or coconut milk when a recipe calls for cream. Meatless staples like tofu, beans or lentils can replace animal protein.
Should French food be paired with wine?
Drinking is a personal choice and many people choose not to! Even in France, wine consumption has been declining in recent years. Drink a glass of Perrier water and enjoy a French meal.
Find more delicious and healthy recipes in the MyFitnessPal app, where you can also track your calories, macronutrients, sleep and other health metrics to help you achieve your fitness and nutrition goals.
