Rome
Looking for salad in Rome means choosing between dedicated bowls, relaxed sandwich shops and Italian restaurants with broader menus. This guide brings together useful options in Trastevere, Prati, Parioli and the historic centre, with attention to fresh ingredients, daytime availability, nearby sights and group-friendly menus. Check opening hours and booking needs before setting out, especially when planning a busy lunch or dinner.
For this list we researched places for salad in Rome and chose the businesses with the most expertise, the best customer reviews and complete, reliable information.
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#1L'Insalata Ricca is an Italian restaurant in Trastevere known for colourful salads, pasta, bruschetta, and pizza. Fresh ingredients, generous flavour, and an unpretentious atmosphere make it a practical choice when you want a lighter meal without giving up Roman comfort food.
The kitchen is accommodating with custom pizza combinations, including half margherita and half four-cheese.
#2Fratelli de Luca in Prati is a salad shop and juice bar on Via Germanico, with fresh bowls, coffee, and a welcoming café atmosphere. The Bowl Tonno Avocado combines crisp greens, tuna, avocado, tomato, almonds, rice, and a light dressing for a filling midday option.
It opens from 8:30 am to 7 pm Monday through Saturday and closes on Sunday.
#3Pizzas, pasta, fried specialities and burgers
Anastasio is a welcoming Italian restaurant on Via Anastasio II, with a menu spanning pizzas, pasta, fried specialities and burgers . Its atmosphere feels local and relaxed, while the kitchen’s carbonara and freshly prepared pizza are standout choices for a satisfying Roman meal.
It is open from noon to 11:30 pm most days, with Sunday service beginning at 4:00 pm.
#4Bistrot & Wine Bar Pasquino occupies a lively central-Rome setting near Piazza Navona, pairing Italian and international breakfasts with Roman cooking, pizza, cocktails and wine. The warm, relaxed atmosphere makes it versatile for an early start, lunch, aperitivo or an unhurried evening.
At V. del Governo Vecchio 79, it opens daily from 7:00 am until 2:00 am.
#5Generously sized panini
Farcito Sandwiches & Salads is a small, no-frills sandwich shop on Via Gualtiero Castellini in Rome, known for generously sized panini with a straightforward, well-made feel and fair pricing. It suits a quick, unfussy lunch when you want something different from the usual Roman options.
The shop is open on Saturdays from 11:00 am to 3:30 pm, making it a focused weekend stop.
#6Escosazio is a compact healthy-food restaurant on Via dei Banchi Vecchi, built around fresh, lighter options such as açai bowls, poke, tropical fruit juices, smoothies and sandwiches. It is a strong fit for a refreshing break from heavier Roman meals, whether you want a bowl, pressed drink or quick bite.
The shop opens Monday through Saturday from 10:00 am to 6:00 pm.
#7Red rice with salmon, avocado and cherry tomatoes
SaSa – Sandwich and Salad brings salads, panini and composed lunch plates to Viale Parioli. The menu includes appealing combinations such as red rice with salmon, avocado and cherry tomatoes , alongside its sandwich-shop offering.
With service extending from lunch into the evening most days, it works well for a flexible meal rather than a narrowly timed stop. Sunday hours run from noon to 6:00 pm.
#8Osteria del Sostegno focuses on Roman cuisine in an intimate setting on Via delle Colonnelle, close to the Pantheon. The menu includes classic choices such as Roman artichokes and amatriciana, alongside local wine that suits an unhurried meal.
Its atmosphere feels more rooted and local than a standard tourist stop, making it a good fit for diners seeking traditional flavours in a compact dining room. Advance booking is sensible.
#9Near the Pantheon and Piazza Navona
L'Insalata Ricca – Largo dei Chiavari is a Mediterranean restaurant near the Pantheon and Piazza Navona , with salads at the centre of a broad, approachable menu. It is especially suitable for a casual meal during sightseeing, combining attentive, friendly service with Italian staples and sensible pricing.
The restaurant welcomes diners daily from 11:00 am until midnight at Largo dei Chiavari 85/86.
#10Verdefresco is a health-food restaurant on Via Aureliana focused on fresh, lighter meals. Its offer includes salads, fresh-pressed juices and bowls such as the Hellas, Cesare and Japanese-inspired tuna versions, making it a natural stop for a nutritious lunch near the route to Villa Borghese.
The setting is contemporary and relaxed, with a menu designed for those seeking an alternative to flour-heavy meals.
#11At Piazza di Pasquino, L'Insalata Ricca offers an organic-leaning restaurant setting for salads, Italian dishes, sides and drinks. The menu has enough variety for mixed groups, while the welcoming service is well suited to diners looking for recommendations or a relaxed evening meal.
Its location in the historic centre makes it a natural choice after exploring nearby squares, with opening hours from noon to 11:30 pm daily.
#12Close to the Colosseum
Il Giardino ai Fori is a stylish, comfortable restaurant at Largo Corrado Ricci, close to the Colosseum . Its welcoming atmosphere makes it well suited to a meal after sightseeing, with pasta and pizza among the more visible choices.
Open daily from 8:00 am to midnight, it can cover breakfast, lunch, dinner or a later stop in this historic part of Rome.
#13Serotonina Comfort Food is a casual restaurant on Via del Boschetto offering fresh wraps, plant-based and clean-eating choices, salads and pressed juices. It is particularly useful when you want a lighter alternative to Rome’s pasta-and-pizza circuit without giving up a quick, affordable meal.
The venue opens Monday to Friday from 11:00 am to 3:30 pm, with Saturday and Sunday closed.
#14MARKET is a central-Rome restaurant on Via Arenula, suited to a midday meal when you want a lighter change from traditional pasta-heavy dining. Poke is one of the clearest choices associated with the menu, offering a fresh, contemporary direction in an area packed with historic sights.
Lunch service runs daily from noon to 2:30 pm, so it is best planned as a daytime stop.
Summary
| # | Business | Rating | Reviews | Best for |
|---|---|---|---|---|
| #1 | L'Insalata Ricca | 4.5 | 2,006 | Fresh salads |
| #2 | Fratelli de Luca - Salad&Juice BAR (Prati) | 4.5 | 1,094 | Fresh lunch bowls and daytime coffee |
| #3 | Anastasio | 4.7 | 1,936 | Casual Italian meals beyond salad |
| #4 | Bistrot & Wine Bar Pasquino | 4.7 | 842 | All-day dining and aperitivo near Piazza Navona |
| #5 | Farcito Sandwiches & Salads | 4.8 | 94 | A relaxed Saturday panino |
| #6 | Escosazio | 4.6 | 689 | Healthy bowls |
| #7 | SaSa - Sandwich and Salad | 4.5 | 201 | Flexible salads and panini in Parioli |
| #8 | Osteria del Sostegno | 4.5 | 1,282 | Traditional Roman food in an intimate room |
| #9 | L'Insalata Ricca - Largo dei Chiavari | Roma | 4.1 | 2,165 | A casual salad stop in central Rome |
| #10 | Verdefresco | 4.6 | 161 | Light meals and healthy Italian options |
| #11 | L'Insalata Ricca - Piazza di Pasquino | 4.1 | 720 | Mixed groups seeking salads and Italian comfort food |
| #12 | Il Giardino ai Fori | 4.3 | 7,354 | A comfortable meal after visiting the Colosseum |
| #13 | Serotonina Comfort food | 4.5 | 171 | Quick weekday plant-based lunches |
| #14 | MARKET | 4.6 | 22 | A fresh midday meal near Via Arenula |
For businesses
Map and areas
Use the map to compare salad stops by area rather than crossing the city for one meal. Prati and the Vatican side suit daytime bowl runs, Parioli offers a more local option, while the historic centre works well between visits to Piazza Navona, the Pantheon and nearby landmarks. Check the route and current hours before leaving.
Prati is a practical area to start, with salad-focused venues on and around Via Germanico. These spots are suited to fresh lunch bowls, coffee and a relatively quick daytime visit. Check the daily schedule before travelling, as some locations close earlier or do not open every day.
Restaurants with broader Italian menus are usually the easiest choice for groups with different preferences. Locations near Largo dei Chiavari, Piazza di Pasquino and Piazza del Risorgimento offer salads alongside pasta, pizza, risotto or other familiar dishes.
Yes. The historic-centre options around Largo dei Chiavari and Piazza di Pasquino are convenient when your day includes the Pantheon, Piazza Navona or surrounding streets. Use the map to match the restaurant with your walking route and confirm its current service hours.
Confirm the opening hours, especially for smaller sandwich shops and daytime cafés. If you plan to visit at a busy time or with several people, ask whether a reservation is needed. It is also worth checking the available ingredients if you need a specific bowl combination.
Yes. Parioli and the Via Anastasio II area provide alternatives away from the busiest historic streets. Parioli is useful for salads and panini, while Via Anastasio II suits diners who want a broader casual Italian menu with pizza, pasta and other filling choices.
