The 2024 Summer Games will be kicking off in Paris this summer. What better way to get into the spirit than by enjoying some healthy French recipes while the athletes go for the gold?
French food can conjure images of rich sauces, warm bread, creamy cheese, and plenty of wine on the side. That may sound like culinary decadence, but the truth is there are many healthy French recipes.
In 1992, researcher Serge Renaud first coined the phrase the “French paradox.” In a paper of the same name, he described how people in France, despite their rich cuisine, have a lower incidence of cardiovascular disease than people in other developed nations.
Later research suggests that one core benefit of traditional healthy French recipes is that they’re made from whole ingredients.
A study from 2021 showed that French adults who ate more minimally processed foods consumed a higher amount of animal protein, more plant protein diversity, and had an overall higher diet quality than adults who ate more highly processed foods. The result was a better cardiometabolic health profile than those who consumed more highly processed foods.
Overall, the fresh, tasty ingredients are part of the formula for healthy French recipes. Like the Mediterranean diet, French dishes rely on a variety of high-quality ingredients with minimal processing.
You’ll find a variety of meats, vegetables, and oils in healthy French recipes. They also tend to eat small portions and only at mealtimes.
Adopting French eating habits like using whole ingredients instead of processed foods, eating reasonable portions, and minimizing snacking, may offer health benefits.
4 Healthy French-Inspired Recipes Under 300 Calories
If you’re ready to dive into the world of French foods, these homemade healthy recipes are a great place to start.
They all include classic French flavor, nutritious foods, and not a lot of complicated preparation.
All you need are a couple of pans and a decent knife for chopping vegetables.
1. Breadless French Onion Soup With Cheese Crisps
This rich, cheese-covered soup is a French classic that is believed to have originated in 19th-century Paris.
It grew popular among patrons of Paris’s Les Halles market, where it was considered both a delicious, inexpensive meal and, allegedly, a hangover cure.
This version is loaded with the key ingredient—onions—but gives it a modern twist with parmesan-asiago crisps laid atop the finished soup.
Nutritional Info per Serving
- Calories: 268
- Total fat: 16 g
- Saturated fat: 8 g
- Monounsaturated fat: 2 g
- Cholesterol: 41 mg
- Sodium: 445 mg
- Carbohydrates: 13 g
- Dietary fiber: 2 g
- Sugar: 5 g
- Protein: 23 g
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2. Ham and Asparagus Mini Quiches
Quiche is believed to have originated from the eastern French Lorraine region and made its way into Parisienne dining in the late 19th century.
The original quiche Lorraine includes bacon, eggs, and creme fraiche, but modern chefs have innovated by adding vegetables, cheeses, and meats like ham to this hearty, comforting dish.
This recipe uses asparagus for a fresh flavor and a boost of nutrients like iron, vitamin A, and folate.
Nutritional Info per Serving
- Calories: 250
- Total fat: 13 g
- Saturated fat: 6 g
- Monounsaturated fat: 3 g
- Cholesterol: 215 mg
- Sodium: 179 mg
- Carbohydrates: 19 g
- Dietary fiber: 1 g
- Sugar: 1 g
- Protein: 15 g
3. Grilled Honey Dijon Chicken With Lentil and Peach Salad
The French have been serving salade composée, or composed salads, since the early 19th century. These dishes consist of a combination of fresh and prepared ingredients that make up a complete meal.
This version pairs rich French green lentils with juicy grilled peaches and zingy Dijon mustard. The lentils are packed with protein, fiber, and iron, while the peach brings a healthy dose of vitamins C and A.
Nutritional Info per Serving
- Calories: 258
- Total fat: 10 g
- Saturated fat: 2 g
- Monounsaturated fat: 7 g
- Cholesterol: 44 mg
- Sodium: 465 mg
- Carbohydrates: 26 g
- Dietary fiber: 8 g
- Sugar: 14 g
- Protein: 19 g
4. Fresh Berry Nutella Recipe for Crepes
Crepes are a popular French food, served at creperies, cafes, and even street stands.
The thin pancakes can be filled with sweet or savory ingredients. This recipe calls for a simple-to-make filling of Nutella and fresh berries.
Berries are nutritional superfoods, providing potassium, magnesium, vitamins C and K, and fiber. This crepe recipe can be perfect for a healthy breakfast or even a French dessert.
Nutritional Info per Serving
- Calories: 209
- Total fat: 8 g
- Saturated fat: 6 g
- Monounsaturated fat: 0 g
- Cholesterol: 20 mg
- Sodium: 88 mg
- Carbohydrates: 31 g
- Dietary fiber: 2 g
- Sugar: 20 g
- Protein: 1 g
Frequently Asked Questions
Do I need to go to a specialty store for French ingredients?
A lot of French recipes use familiar ingredients, like chicken, beef, vegetables, and healthy oils. Flavorings like garlic, paprika, and wine or vinegar add flavor to many dishes. They should all be easy to find in a typical grocery store.
Are there vegetarian or vegan French dishes?
Many French recipes can be adjusted to be meatless or vegan. You can substitute plant-based oils for butter and use non-dairy alternatives like soy or coconut milk when a recipe calls for cream. Meatless entree staples like tofu, beans, or lentils can take the place of animal proteins.
Should I have wine with French food?
Drinking alcohol is a personal choice and many people choose not to! Even in France, wine consumption has dropped in recent years. You can enjoy a French meal just as much with a glass of Perrier.
Look for more delicious healthy recipes in the MyFitnessPal app, where you can also track your calories, macronutrients, sleep, and other health markers to help you reach your fitness and nutrition goals.
