Healthy Italian Stromboli (Whole-Wheat, Veggie-Packed & Guilt-Free

 Italian Stromboli is a classic rolled pizza-style dish filled with savory ingredients and baked until golden. Traditionally delicious but heavy, this healthy Italian Stromboli recipe lightens things up with whole-wheat dough, lean protein, lots of vegetables, and less cheese—without sacrificing flavor.

Perfect for family dinners, meal prep, or even a healthy party appetizer.

🌿 Why This Stromboli Is Healthier

  • Whole-wheat dough for more fiber and better digestion

  • Lean protein like grilled chicken or turkey

  • Veggie-loaded filling for vitamins and antioxidants

  • Reduced cheese for lower saturated fat

  • Baked, not fried—crispy without extra oil

🥖 Healthy Italian Stromboli Recipe

🛒 Ingredients (Serves 4–6)

For the dough

  • 1 whole-wheat pizza dough (store-bought or homemade)

  • 1 tsp olive oil (for brushing)

For the filling

  • 1 cup cooked lean chicken breast (or turkey / mushrooms for veg option)

  • ½ cup part-skim mozzarella cheese (shredded)

  • ¼ cup grated Parmesan (optional)

  • ½ cup bell peppers (thinly sliced)

  • ½ cup spinach or kale (chopped)

  • ¼ cup onions (thinly sliced)

  • ¼ cup olives (optional)

  • 2 tbsp marinara sauce (no added sugar)

Seasoning

  • 1 tsp Italian seasoning

  • ½ tsp garlic powder

  • Black pepper to taste

  • Red chili flakes (optional)

👩‍🍳 Instructions

  1. Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.

  2. Roll out dough into a rectangle on a lightly floured surface.

  3. Spread marinara thinly, leaving a 2 cm border.

  4. Layer fillings: chicken, veggies, cheese, and seasonings evenly.

  5. Roll tightly from the long side and seal the edges. Place seam-side down.

  6. Brush lightly with olive oil and cut small slits on top for steam.

  7. Bake for 20–25 minutes until golden brown.

  8. Rest 5 minutes, then slice and serve.

🥗 Nutrition Highlights (Approx. per slice)

  • High in protein

  • Rich in fiber

  • Lower in calories than traditional Stromboli

  • Balanced carbs, fats, and micronutrients

🔄 Healthy Variations

  • Vegetarian: Use mushrooms, zucchini, and ricotta

  • Low-carb: Try cauliflower crust

  • Vegan: Use dairy-free cheese and chickpeas

  • Mediterranean style: Add sun-dried tomatoes & feta

🍽️ Serving Suggestions

  • Pair with a fresh green salad

  • Serve with Greek yogurt garlic dip

  • Great for lunch boxes or meal prep


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