Worried about finding vegan food in Italy? You’re not alone – but there’s good news.
I created a short vegan travel guide to Liguria help fellow vegans enjoy the best of our regional cuisine without stress or compromise. I’ve lived and worked here for years, and trust me, vegan gems do exist!
Image Credit: Il Naturificio – https://ilnaturificio.it/
While vegan options aren’t always clearly marked or widely available, Italy has deep culinary roots in simple, plant-based cooking. Many traditional regional recipes were born out of cucina povera, a style of cooking that makes use of seasonal vegetables, legumes, and local ingredients – and can easily be enjoyed as part of a vegan diet.
In this guide, I’ll show you how to navigate vegan eating in Italy, with a particular focus on Liguria. You’ll find tips for eating out, shopping, and discovering dishes that are either naturally vegan or easy to adapt, along with a few restaurant suggestions and regional specialities to try.
Liguria is famous for its breathtaking coastline, charming villages, and rich culinary traditions. While seafood and cheese often take centre stage, the region also offers plenty of naturally plant-based dishes and easy-to-adapt options. This guide will help you enjoy the best of Ligurian cuisine while staying true to your values.
Veganism may not be mainstream in Liguria, but there are plenty of hidden gems for those who know where to look.
What’s Inside the Vegan Travel Guide to Liguria:
- How to order vegan food in Italian
- Traditional Italian and Ligurian vegan dishes
- Vegan-friendly first and second courses
- What to watch out for
- Where to shop and eat in Liguria
- Local markets, hidden gems, and tips for self-catering
- A handy vegan food vocabulary list
Download the Free Vegan Travel Guide to Liguria (PDF)
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Traditional Foods: Simple, Seasonal, and Full of Flavour
Liguria’s cuisine is deeply rooted in the land. Many traditional dishes are naturally vegan, based on simple, seasonal ingredients.
Naturally Vegan Ligurian Food Classics
● Farinata – A savoury pancake made from chickpea flour, water, olive oil, and salt. It’s crispy on the outside and soft on the inside, often enjoyed as a snack or appetiser. Best eaten fresh from a bakery, a sciamadda, or fainottu shop (small delis with wood-fired ovens selling regional street and takeaway foods).
● Panissa – Another dish made with chickpea flour, cooked into a thick polenta-like mixture, then cut into strips or cubes and typically pan-fried. It’s a great vegan street food option – crispy, savoury, and satisfying. Sometimes it’s also served cold in slices with a squeeze of lemon and a sprinkle of salt and pepper, more as a snack or antipasto.
● Cuculli – Light, fluffy chickpea (or wheat flour) fritters, typically flavoured with herbs like marjoram. These golden bites are deep-fried and traditionally eaten hot, often as street food or an appetiser. A perfect example of how simple ingredients can create something incredibly moreish.
● Castagnaccio – A chestnut flour flat bread garnished with raisins and pine nuts. Naturally sweet, dense, and slightly earthy – a classic autumn treat.
● Salvia fritta – Battered and shallow-fried sage leaves, often served at aperitivo with a glass of local Vermentino (white wine) – just make sure the batter doesn’t have any eggs.
● Focaccia – Typically made with olive oil (always check for lard). Variants include versions topped with herbs, onions, tomatoes, or olives.
● Sugo di funghi – A rich sauce made with fresh or dried mushrooms, perfect for pasta or polenta. Earthy and full of umami, it’s a simple yet deeply satisfying option, especially in autumn.
● Sugo di nocciole – A traditional Ligurian recipe inspired by the tuccu (a slow-cooked meat sauce), where meat is replaced with Misto Chiavari hazelnuts. The result is a creamy, flavourful sauce ideal for pasta.
● Mesciua – A humble yet nourishing soup from the La Spezia area, made with chickpeas, beans, and grains such as wheat, barley or spelt. A naturally vegan and protein-rich dish with peasant roots.
● Ceci in zimino – An old, rustic dish of Ligurian cuisine where chickpeas are stewed with greens (usually chard or spinach), garlic, and tomato. Full of flavour and comfort.
● Legumi in umido – A hearty mix of stewed legumes, rich in flavour and protein. Often found as a comforting side or a light main dish.
● Spinaci alla genovese – A tasty side dish of sautéed spinach with raisins, pine nuts, and crispy bread croutons. A lovely mix of sweet and savoury.
● Prebuggiun – Prebuggiun is a traditional mix of edible wild plants harvested in spring across the Italian Riviera. It’s used in soups, savoury pies, and ravioli like pansoti, or served with potatoes for rustic, earthy flavours. Each version is unique, depending on the local and seasonal herbs available.
Rustic Pastas and Ancient Techniques
● Testaroli – Ancient pasta cooked like a crêpe on terracotta plates, cut and boiled. Traditionally served with pesto or Parmigiano – ask for olive oil or vegan pesto.
● Trofie & Trenette – Signature Ligurian egg-free pastas. Trofie are twisted by hand; Trenette pairs well with pesto or mushroom sauces.
● Taglierini – Thin ribbons of fresh pasta, sometimes green from borage or spinach. Often egg-free and paired with mushroom sauces.
● Corzetti (Croxetti) – Intricately stamped pasta discs, traditionally served with walnut sauce, pesto, or marjoram and pine nuts. Ask about dairy in the sauce.
Vegan and curious about Ligurian food?
Read Italian and enjoy cooking?
You might like my other resource: Vegan in Liguria. It’s a short guide I prepared for bars and restaurants. Unlike the Vegan Travel Guide to Liguria, this booklet offers tips on preparing vegan dishes, plus ideas for adapting traditional Ligurian recipes using simple, local ingredients.