Last updated on February 20th, 2025
Do you dream of coming to Italy but worry about finding good food with your lactose intolerance?
Good news! Though Italy’s the land of mozzarella and ricotta, it’s surprisingly easy to enjoy its world-famous cuisine without lactose. I’ve lived in Italy since 2012, traveled extensively across the country, and eaten plenty of lactose-free dishes and meals.
Many of Italy’s most iconic regional specialties naturally focus on vegetables, seafood, and high-quality meats—none of which contain lactose.
This is my ultimate guide to eating lactose-free in Italy and it covers everything you need to know, including:
- Navigating meals—what to eat for breakfast, lunch, dinner, and snacks
- Popular lactose-free dishes to order at each course
- Foods to avoid if you’re lactose-free in Italy
- Finding lactose-free products in grocery stores
- Essential tips for dining out safely with a lactose-intolerance
- Key Italian phrases to communicate dietary needs
Let’s take a closer look at your next lactose-free trip to Italy!
Allergies & Dietary Restrictions in Italy: If you’re traveling in Italy and have special dietary needs, be sure to check out:
Eating with Dietary Restrictions in Italy
How to Eat Vegetarian In Italy
How to Eat Vegan in Italy
Eating Gluten-Free in Italy
Eating in Italy While Pregnant
Eating Dairy-Free in Italy
Eating Lactose-Free in Italy
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Eating Lactose-Free in Italy: Tips for Every Meal
No matter the time of day, keeping a few key points in mind will make dining in Italy with a lactose intolerance much easier. For a detailed guide on what to look for and what to avoid, skip down to Eating Lactose-Free At Restaurants In Italy.
Breakfast: Lactose-Free Choices in Italy
Whether staying at a hotel, B&B, or grabbing breakfast at a bar, lactose-free options are readily available.
- Milk alternatives for coffee and cereal are usually soy-based, with oat and almond milks becoming more common.
- Italian pastries contain butter but are naturally low in lactose; however, pastry cream (crema pasticcera) is made with milk. Some pastries may be vegan—just ask!
- Bread in Italy is typically lactose-free, making it a safe option at hotels or bakeries
- At a café, savory sandwiches (colazione salata) like prosciutto on bread are a reliable choice.
- If concerned about cross-contamination in coffee preparation, be sure to mention it when ordering.
Lactose-Free Lunch And Dinner In Italy
Eating out with a lactose intolerance in Italy is simple with a few guidelines:
- Most pasta in Italy is lactose-free but avoid lasagne and stuffed pasta which contain butter or cheese.
- Cheese is often served on the side, making dishes like pasta easy to customize.
- Safe sauce options include tomato-based sauces, puttanesca, arrabbiata, and vegetable-based sauces. Read more about regional pasta in Famous Italian Pasta Dishes – by Region and Popular Italian Pasta Sauces.
- Grilled, pan-fried, roasted, or deep-fried meats and seafood are usually lactose-free unless prepared in a regional sauce.
- Side dishes (contorni) are mostly vegetable and legume based, making them naturally lactose-free.
Tip: Always inform your server about your dietary restrictions to avoid hidden dairy and lactose in sauces and food prep.
Lactose-Free Snack Options in Italy
For a quick bite between meals, Italians grab focaccia, sandwiches, or fruit. Travelers can find great lactose-free snacks at street food stalls, bakeries, and grocery stores such as:
- Bakery bread, including focaccia and schiacciata, is lactose-free.
- Pizza rossa (tomato sauce-only pizza) is a fantastic lactose-free street food found all over Italy.
- Sandwiches can be made lactose-free by simply requesting no cheese.
- Nuts and fresh fruit from local markets are convenient and naturally safe
- Cured meats like prosciutto and salami are widely available in grocery stores, markets, and delis
Tip: Savory snacks are your best bet, as most traditional Italian sweets contain dairy and thus, lactose (unless it’s labeled as lactose-free).
Eating Lactose-Free At Restaurants In Italy
To ensure a smooth dining experience in Italy as a lactose-free traveler, always inform your server and ask for recommendations. Whether you’re at a casual trattoria or an upscale restaurant, you’ll find plenty of lactose-free regional and flavorful dishes to enjoy in Italy.
Fine Dining Tip: If you’re planning to dine at a Michelin-starred or fine dining restaurant, notify them at least 48 hours in advance to confirm they can accommodate your dietary needs.
Lactose-Free Antipasti (Appetizers)
Choose from any of the following lactose-free appetizers:
- Tagliere di salumi – charcuterie board
- Crostini neri – liver pate on toasted bread
- Bruschetta – toasted bread with fresh tomatoes
- Prosciutto e melone – regional prosciutto with fresh melon
- Impepata di cozze – cooked mussels
- Insalata di polpo – octopus salad usually made with potatoes, lemon and parsley.
- Carpaccio – raw thin slices of meat or can be made with fish
- Tartar – raw beef or fish cut into small bites
Good To Know: Many of the recommendations on this list are the same as what you will find in my Guide to Eating Dairy-Free in Italy.
Lactose-Free Primi (First Courses)
Lactose-free pasta and soup in Italy is pretty straightforward and easy to find no matter where you are on the peninsula:
- Pasta made with a tomato-based sauce, vegetables or meat/seafood based sauces (avoid stuffed pasta and lasagne) such as arrabbiata, amatriciana, pomodoro, ragù, puttanesca, alla norma, alle vongole (with clams), ai frutti di mare (with mixed seafood).
- Carbonara – made with pecorino, low in lactose, so it might be ok with you
- Cacio e pepe – a roman pasta made with pecorino cheese which is low in lactose so it may be ok
- Pasta e fagioli – pasta with beans
- Soups – including vegetable soup (minestrone), lentil soup, farro soup and bean soups
Tip: Italian primi piatti vary greatly depending on the region. Coastal areas feature seafood-based pasta dishes, while inland cities favor heartier, tomato-based options. In the north, stuffed pasta, risotto, and polenta are more common, whereas central and southern Italy focus on semolina and egg-based pasta. For a deeper dive into regional specialties, check out my Regional Food Guides.
Lactose-Free Secondi (Second Courses)
Most Italian second courses are made without dairy, making them lactose-free:
- Grilled meats – including poultry, beef and pork
- Seafood – shellfish and whole fish
- Fried foods – may be mixed or specifically of one type of protein
- Stews such as spezzatino or peposo
Lactose-Free Contorni (Sides)
Most side dishes in Italy are naturally lactose-free such as the following:
- Fagiolini al pomodoro – stewed green beans in tomato sauce
- Fagioli all’olio – cannellini beans with olive oil
- Fagioli all’uccelletto – white beans with tomato sauce
- Caponata – sweet and sour stewed eggplant
- Patate arroste – roasted potatoes
- Patate fritte – french fries (make sure they are not fried in oil with gluten)
- Verdure saltate / ripassate – sauteed seasonal greens in olive oil and garlic
- Puntarelle – chicory in an anchovy and olive oil dressing
- Peperonata – stewed bell peppers
- Cianfotta – stewed summer vegetables
- Crauti – sauerkraut
- Friggitelli – pan fried small green peppers
- Verdure lesse – steamed mixed vegetables
- Verdure alla griglia – grilled mixed vegetables
- Carciofi alla Giudia – fried Roman artichokes
- Bietole al pomodoro – swiss chard cooked in tomato sauce
- Radicchio rosso alla Trevisana alla griglia – grilled radicchio
Tip: Seasonal vegetables tend to be made without any lactose but avoid them if they are gratinati, meaning they are made with a white sauce called bechamel that has milk, butter and cheese!
Lactose-Free Dolci (Desserts)
Many Italian desserts are made with dairy products which have lactose so it’s important to confirm before ordering. Here is a short list of common Italian desserts usually made without lactose (which are the same for those who are dairy-free):
- Ricciarelli – almond cookies
- Poached Pears
- Macedonia – fresh fruit salad
- Granita – shaved ice
- Sorbetto – sorbet
- Cremolata – macerated fruit and ice
- Castagnaccio – chestnut cake (in the fall in Tuscany)
- Amaretti Cookies – almond cookies
- Panforte – dried fruit and nut cake
- Torrone – nougat with nuts
- Cantuccini e Vin Santo – biscotti served with sweet wine
Lactose-Free Pizza In Italy
While most pizza in Italy includes cheese, the classic pizza marinara is completely lactose-free! Also known as pizza rossa, this famous pizza is topped with simple tomato sauce, olive oil, and herbs. It’s widely available at pizzerias, bakeries, grocery stores, and delis, making it a popular snack and street food.
For a more customized option at a sit-down pizzeria, ask if they can prepare a pizza marinara with added toppings like grilled vegetables, mushrooms, prosciutto, sausage or speck—all great lactose-free choices.
Pizza Basics: To learn more about pizza in Italy, check out
Ordering Pizza in Italy
Authentic Italian Pizza Toppings
How Do Italians Eat Pizza?
Do Italians Eat Pizza With a Fork?
Where to Eat Pizza in Florence – Venice – Rome
What is Pinsa? and Where to Eat Pinsa in Rome
Lactose-Free Gelato In Italy
Many classic Italian gelato flavors are naturally lactose-free! When ordering gelato in Italy, seek out vegan options or sorbetto (sorbet), which are typically made with fruit, chocolate, or nuts—without any milk or cream.
For another refreshing treat, consider trying granita in Sicily or cremolata, both of which offer a deliciously icy alternative to gelato.
Dairy-Free Gelato Recommendations: Check out my top picks for Florence – Venice – Rome.
Foods To Avoid For Lactose-Free Diets In Italy
Here is a short list of popular Italian foods made with lactose that you will see on menus:
- Supplì/Arancini – fried rice balls made with cheese
- Sformato – a savory flan made with milk and cheese
- Caprese – mozzarella and tomato salad
- Canederli – bread balls made with cheese and milk
- Lasagne
- Stuffed pastas
- Tagliere di formaggio – cheese board
- Polpette – meatballs may be made with milk and cheese
- Verdure gratinate – any kind of seasonal vegetable prepared this way is likely to be made with dairy.
Buying Lactose-Free Products In Italy
In accordance with EU regulations*, milk is classified as an allergen and must be clearly indicated on labels for both packaged and unpackaged foods. Additionally, restaurants and cafés are required to list dairy as an allergen on their menus.
This regulation makes shopping for dairy-free and lactose-free products in Italy quite straightforward. Items that are lactose-free are labeled senza lattosio, while those completely free of dairy will say senza latticini.
Italian supermarkets offer a wide range of lactose-free dairy alternatives, including butter, mozzarella, stracchino, cream, and even gelato, all found in the refrigerated section.
When checking labels, be mindful of phrases like contiene lattosio (contains lactose), contiene latte (contains milk), and contiene latticini (contains dairy) to avoid unwanted ingredients.
Tips For Eating Lactose-Free In Italy
Below are important summarized points from this article to reference if you follow a lactose-free diet in Italy:
- Always inform your server of your allergy or intolerance to lactose.
- Cross-contamination does happen so if you have a serious allergy, call a restaurant before you book and inform your hotel.
- Always read labels before consumption of pre-packaged goods looking for the terms senza lattosio (lactose-free) or contiene lattosio (made with lactose).
- Keep lactose-free snacks in your bag while traveling such as fresh fruit, nuts or regional bread and sandwiches.
- Many food items can be ordered without the ingredients with lactose (cheese) like sandwiches, pizza and rice.
- Parmigiano-Reggiano and Pecorino Romano may be cheeses that sit well even with travelers with lactose intolerance because the levels of lactose are low.
Helpful Vocabulary For Eating Lactose-Free In Italy
| Italian | Pronunciation | English Translation |
| Allergia | ahl-ler-jee-ah | allergy |
| Ho un allergia | oh oon ahl-ler-jee-ah | I have a (food) allergy |
| latticini | laht-tee-chee-nee | dairy products |
| Senza latticini | sehn-zah laht-tee-chee-nee | dairy-free |
| Senza lattosio | sehn-zah laht-toh-zee-oh | lactose-free |
| Senza formaggio | sehn-zah fohr-mahj-joh | cheese |
| Può contenere tracce di latticini | pwoh-cohn-teh-nehr-eh trahch-cheh dee laht-tee-chee-nee | May contain traces of dairy |
| Non posso mangiare latticini | nohn poh-soh mahn-jahr-eh laht-tee-chee-nee | I can’t eat dairy |
| Hai qualcosa senza lattosio? | ayy kwahl-koh-zah sehn-zah laht-toh-zee-oh? | Do you have something lactose-free? |
| Contiene….? | cohn-tee-ehn-neh | Does it have…? |
| Non posso mangiare… | Nohn poh-soh mahn-jahr-eh | I cannot eat… |
| Vorrei… | vohr-reh… | I would like.. |
| Formaggio | fohr-mahj-joh | cheese |
| Le uova | leh woh-vah | eggs |
| Latte di soia/avena/mandorla | laht-teh dee soy-ah/ah-veh-nah/man-door-lah | soy/oat/almond milk |
| Panna | pahn-nah | cream |
| Burro | boor-roh | butter |
