a table full of traditional New Orleans food

New Orleans, renowned for its rich culinary traditions, might not be the first place that comes to mind when thinking of healthy dining. However, the Big Easy has evolved to cater to health-conscious visitors and locals alike. It’s now easier than ever to find nutritious options while still enjoying the unique flavors of Louisiana.

From the French Quarter to Magazine Street, here’s your roadmap to finding healthy takes on New Orleans’ legendary cuisine.

How to Make Traditional New Orleans Dishes Healthier When Dining Out

When dining out in New Orleans, you can often make simple requests to make traditional dishes healthier:

  • Ask for sauces, gravies, and dressings on the side to control portions
  • Request grilled or blackened proteins instead of fried options
  • Ask for red beans and rice to be served without sausage or with turkey sausage instead
  • In gumbo or jambalaya, request extra okra or other vegetables to increase fiber content
  • Substitute white rice with brown rice or cauliflower rice where available
  • Choose broiled or grilled seafood over fried options in dishes like po’ boys
  • Request whole grain bread for sandwiches when available
  • Request alternatives to cream-based sauces like Crystal hot sauce, Louisiana hot sauce, spicy creole mustard, or vinegar-based pepper sauce
  • Choose boiled crawfish over fried seafood during crawfish season (typically early spring through early summer)
  • Request grilled or steamed oysters instead of fried or charbroiled with butter
  • Choose seafood-based étouffée over heavier meat versions

The Eat Fit Program

Before diving into specific restaurants in New Orleans that serve healthy food, we need to mention the Eat Fit program, a health initiative founded by registered dietitian Molly Kimball through Ochsner Health. The Eat Fit team works with local restaurants to create delicious dishes that meet heart-healthy requirements while maintaining the taste and flavor New Orleans is known for. The Eat Fit seal makes it easy for diners to identify menu items that meet its nutritional criteria.

Look for the Eat Fit seal at local restaurants, grocery stores, and even the Louis Armstrong New Orleans International Airport.

Healthy Breakfast Spots in New Orleans

Start your day right with these health-conscious breakfast options that prove morning meals in New Orleans can be both nutritious and delicious.

Meals From the Heart Cafe

Location: 1100 N. Peters St. Bay 13 (French Market)

Located in the historic French Market, this cafe specializes in heart-healthy breakfast options that cater to various dietary needs. Their vegan pancakes have become a local favorite, and their breakfast menu includes everything from shrimp & grits to vegan beignets – a rare find in New Orleans. The cafe’s morning offerings prove that traditional New Orleans breakfast can be made healthier without sacrificing flavor.

The Station Coffee Shop & Bakery

Location: 4400 Bienville St

The Station has become a leader in offering Eat Fit approved breakfast and bakery items. Their menu includes a variety of healthy morning options, from protein-packed breakfast bowls to gluten-free baked goods that meet Eat Fit criteria. They’ve proven that bakery items can be both health-conscious and delicious, with a particular focus on whole grain and sugar-alternative options. Their coffee program features locally roasted beans and plant-based milk alternatives.

Bearcat Cafe

Location: 2521 Jena St and 845 Carondelet St

Bearcat’s breakfast menu shines with its “Good Cat” options, featuring healthy takes on morning classics. Their vegan breakfast dishes and tofu scrambles are standouts, and they offer numerous gluten-free options. The cafe’s morning atmosphere is perfect for both quick business breakfasts and lazy weekend brunches.

Ruby Slipper Cafe

Multiple locations throughout New Orleans

Known for their popular breakfast and brunch offerings, Ruby Slipper Cafe has incorporated numerous Eat Fit approved options into their menu. Their healthy breakfast choices include egg white omelets, whole grain breads, and fresh fruit options. The restaurant proves that traditional New Orleans breakfast can be both nutritious and satisfying, with Eat Fit approved items available at all their locations.

The Daily Beet

Location: 3300 Magazine St and 1000 Girod St

Early risers flock to The Daily Beet for their fresh smoothie bowls, avocado toast variations, and healthy breakfast plates. Their morning menu emphasizes local ingredients and fresh produce, with plenty of vegan and gluten-free options available. The bright, airy atmosphere makes it a perfect spot to start your day.

Eat Fit Approved Dining

Legacy Kitchen

Location: 700 Tchoupitoulas St.

Legacy Kitchen has fully embraced the Eat Fit program with a dedicated section of their menu featuring approved items. Their culinary team has successfully adapted classic New Orleans dishes to meet health standards while maintaining authentic flavors. The restaurant’s Eat Fit options include everything from appetizers to main courses, making it possible to enjoy a complete meal while adhering to nutritional guidelines.

Copper Vine

Location: 1001 Poydras St.

Copper Vine has distinguished itself by offering an extensive selection of Eat Fit approved dishes in an elegant wine garden setting. Their menu features creative, health-conscious interpretations of classic dishes, with a focus on fresh seafood and locally-sourced produce. The restaurant’s commitment to healthy dining extends to their wine list, where they offer detailed information about the nutritional content of their beverages.

Francesca

Location: 5030 Freret St.

Francesca specializes in Italian cuisine with a healthy twist, offering numerous Eat Fit approved options. Their menu demonstrates how traditional Italian dishes can be adapted to meet nutritional guidelines without sacrificing authenticity or flavor. From whole grain pasta options to lean protein dishes, they’ve successfully merged Italian culinary traditions with modern health consciousness.

Commander’s Palace

Location: 1403 Washington Ave.

A New Orleans institution that has embraced healthy dining, Commander’s Palace offers several Eat Fit approved options that combine classic New Orleans flavors with heart-healthy choices. Their fresh seafood dishes, in particular, demonstrate how fine dining can be both luxurious and nutritious. The restaurant’s commitment to local ingredients and seasonal menus ensures the highest quality in every dish, while their Eat Fit offerings make it possible to enjoy an elegant dining experience while maintaining healthy eating habits.

Fat Boys Pizza

Multiple locations throughout New Orleans

Despite its name, Fat Boys Pizza has become a leader in offering healthy pizza options in New Orleans. They feature three different Eat Fit approved pizzas with gluten-free crust options. These pizzas are thoughtfully crafted with lean proteins and abundant vegetables, proving that pizza can be both nutritious and delicious. Their commitment to the Eat Fit program has made them a go-to spot for health-conscious diners on a budget.

St. Roch Market

Location: 2381 St. Claude Ave.

St. Roch Market houses multiple vendors offering healthy options at reasonable prices. From fresh salads to poke bowls, you can find a variety of nutritious choices that won’t strain your wallet. Many vendors offer Eat Fit approved options and are happy to accommodate dietary restrictions.

Green Fork

Location: 1400 Prytania St

Green Fork has embraced the Eat Fit program while establishing itself as a destination for quick, nutritious meals. Their menu prominently features Eat Fit approved items, making it easy for health-conscious diners to find something they will enjoy. Their meal prep services and grab-and-go options have become particularly popular among busy professionals looking for healthy, pre-approved meal options.

Zea Rotisserie & Bar

Multiple locations throughout New Orleans

Zea Rotisserie & Bar offers a variety of Eat Fit approved options that demonstrate how traditional Louisiana flavors can be adapted for health-conscious diners. Their menu features lean rotisserie meats and fresh seafood dishes that meet the Eat Fit criteria. The restaurant’s commitment to offering healthy alternatives extends to their sides, where traditional items can be substituted with quinoa, brown rice, or extra vegetables.

Vegan and Vegetarian Dining Options in New Orleans

Meals From the Heart Cafe

Location: 1100 N Peters St. Bay 13 (French Market)

This French Market favorite shines with its extensive vegan menu. Their creative plant-based offerings include their famous vegan crab cakes, hearty salads, and innovative vegan po’ boys. All dishes are prepared with a focus on heart health, featuring low sodium content and no trans fats. The cafe’s welcoming atmosphere and flexible menu make it an ideal spot for mixed groups of vegans and non-vegans to dine together while exploring the historic French Market district.

Max Well

Location: 6101 Magazine St.

Max Well is a plant-based restaurant that focuses on whole, nutrient-dense foods. Their menu is free from refined sugars, offering instead a variety of colorful, flavorful dishes that celebrate vegetables in their purest form. From zucchini noodle pastas to superfood smoothie bowls, Max Well proves that vegan food can be both nourishing and delicious. Their weekend brunch has become particularly popular among health-conscious families.

Seed

Location: 1330 Prytania St.

Seed offers 100% plant-based Southern cuisine, reimagining New Orleans classics without animal products. Their menu includes vegan versions of gumbo, po’ boys, and even beignets. The restaurant’s commitment to sustainability extends beyond their menu to their eco-friendly business practices, making it a great choice for environmentally conscious diners. Their husband-and-wife team brings creativity and passion to every dish.

Kindred

Location: 3535 Claude Ave.

A newer addition to the vegan scene, Kindred has quickly established itself as a go-to destination for creative plant-based cuisine. Their raw desserts and innovative main courses prove that healthy eating can be exciting and satisfying. The restaurant’s location in a historic building adds to its charm, making it a perfect spot for special occasions or casual dining with friends.

Where to Find Gluten-Free Dishes in New Orleans

Mais Arepas

Location: 1200 Carondelet St.

Mais Arepas is a hidden gem for gluten-free diners. Their entire menu is gluten-free, offering a variety of Colombian-inspired dishes. From their signature arepas (corn-based flatbreads) to hearty meat and vegetable plates, Mais Arepas proves that gluten-free dining can be both delicious and diverse.

GW Fins

Location: 808 Bienville St.

GW Fins is known for its fresh seafood and accommodating approach to dietary restrictions. While their menu changes frequently based on the freshest catch available, they always offer gluten-free options. Their staff is knowledgeable about gluten-free dining, ensuring a safe and enjoyable experience for those with celiac disease or gluten sensitivity.

Casamento’s

Location: 4330 Magazine St.

Casamento’s is a century-old seafood restaurant that inadvertently caters to gluten-free diners. Their award-winning fried oysters are coated in cornmeal instead of wheat flour, making them safe for those avoiding gluten. In fact, all of their fried seafood is gluten-free, allowing gluten-free diners to enjoy classic New Orleans seafood without worry.

Meals From the Heart Cafe

Location: 1100 N Peters St Bay 13 (French Market)

Meals From the Heart Cafe is a haven for gluten-free diners in the French Market. From gumbo and red beans & rice to crab cakes and shrimp po’boys on gluten-free bread, they make New Orleans classics accessible to those avoiding gluten.

Pizza Delicious

Location: 617 Piety St.

While pizza might not be the first thing that comes to mind when thinking of healthy eating, Pizza Delicious offers gluten-free crust options that allow those with gluten sensitivities to enjoy this beloved dish. Their toppings include plenty of vegetable options, allowing you to create a relatively healthy pizza. The restaurant also offers Eat Fit approved combinations for health-conscious diners.

Other Healthy Restaurant Options in New Orleans

Carmo Seafood Restaurant

Location: 527 Julia St.

Carmo is a tropical cafe and bar that excels in offering innovative seafood dishes alongside numerous vegan and vegetarian options. Their menu draws inspiration from various world cuisines, resulting in unique, healthy dishes that cater to a wide range of dietary preferences. The restaurant’s commitment to sustainability extends to their ingredients, many of which are sourced from local farms and fisheries. Fresh fish dishes and creative tofu preparations make this a perfect spot for both seafood lovers and vegetarians to dine together.

Saba Mediterranean Restaurant

Location: 5757 Magazine Street

Saba brings the health benefits of Mediterranean cuisine to New Orleans. Known for its use of fresh ingredients and heart-healthy olive oil, Mediterranean food is naturally aligned with nutritious eating. Saba’s menu features a variety of vegetable-forward dishes, lean proteins, and whole grains. Their hummus and fresh pita are must-tries, offering a healthier alternative to many traditional New Orleans appetizers. The restaurant’s dinner service has become a favorite for date nights and family gatherings.

True Food Kitchen

Location: 801 Saint Charles Avenue

True Food Kitchen takes a holistic approach to healthy eating on Charles Ave. Their menu is based on Dr. Andrew Weil’s anti-inflammatory diet, offering a wide range of options for various dietary needs. From ancient grain bowls to grass-fed burgers, each dish is crafted to maximize nutritional value without compromising on taste. Their seasonal menu ensures that you’re always eating the freshest ingredients available. The restaurant’s commitment to health extends to their cocktails menu, featuring fresh-pressed juices and natural ingredients.

Grocery Stores and Markets

Whole Foods Market

Multiple locations throughout New Orleans

Whole Foods offers a wide selection of organic and natural foods, with many items bearing the Eat Fit seal. Their prepared foods section includes numerous healthy options perfect for those on the go.

Rouses Market

Multiple locations throughout New Orleans

A local institution, Rouses Markets has embraced the Eat Fit program while maintaining their connection to local food traditions. Their stores feature clearly marked Eat Fit approved items throughout, from prepared foods to grocery items. They offer an extensive selection of local produce, fresh seafood, and healthy prepared meals.

Fresh Market

Location: 3338 St. Charles Ave.

Fresh Market specializes in fresh, high-quality ingredients and offers many healthy prepared meals. Their selection of organic produce and lean proteins makes it easy to maintain a healthy diet while in New Orleans.

Crescent City Farmers Market

Multiple locations and days throughout the week

Supporting local farmers while eating healthy is easy at these markets. You’ll find fresh, seasonal produce, local seafood, and artisanal healthy prepared foods. Many vendors offer organic options and are knowledgeable about their products’ nutritional benefits. You can view upcoming market times and locations at crescentcityfarmersmarket.org.

Enjoying the Flavors of New Orleans With Healthy Dining Options

New Orleans is proving that a city famous for indulgence can also be a leader in healthy dining. From vegan beignets to Eat Fit options, the city’s culinary evolution reflects a broader shift in how it thinks about food. Local chefs are reimagining traditional recipes with healthier ingredients and introducing fresh perspectives on Creole cuisine.

As you explore New Orleans, you’ll find that healthy eating here isn’t about giving up the city’s soul – it’s about discovering how traditional flavors and modern wellness can create something entirely new and delicious.