Heart Healthy Ratatouille

(5.0)
By Judy Capodanno
Updated 11/17/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Low Sodium | Gluten Free | Diabetic | Mediterranean | GLP-1 | Low Cholesterol | Low Fat | Vegan | Vegetarian
Heart Healthy Ratatouille
Photo Credit: iStock

With a flavorful secret ingredient—freshly grated orange zest—this simple dish of oven-roasted vegetables takes dinner from basic to brilliant without relying on salt. This heart-healthy Ratatouille recipe is seasoned with a medley of fresh herbs, creating a vibrant, low-sodium side dish that fits perfectly into a heart-conscious diet. With only 14mg of sodium per serving, it is a delicious accompaniment to any meal.

Looking for more nutritious ways to fill your plate? Explore our collection of healthy side dishes for fresh inspiration, or find the perfect main course to serve with this ratatouille among our delicious low sodium dinner recipes.

Total Time
45 minutes
Servings
8
Calories
83

What Makes This Ratatouille Healthy

This recipe transforms a classic French stew into a nutritional powerhouse. By roasting the vegetables instead of frying them in excess oil, we keep the fat content low while preserving the vitamins in the peppers, tomatoes, and zucchini.

Key Health Highlights

  • Ultra-Low Sodium: At just 14mg per serving, this is a safe choice for low-sodium diets.
  • Rich in Antioxidants: Red peppers and tomatoes provide a significant boost of Vitamin C and lycopene.
  • Heart-Smart Fats: Uses a modest amount of olive oil, a staple of the Mediterranean diet known for supporting heart health.
  • Diet-Friendly: Naturally gluten-free, vegan, and vegetarian.
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FAQs About Ratatouille

Yes, it is packed with fiber-rich vegetables and uses heart-healthy olive oil, fitting well into a cardiac diet.

Traditional recipes can be, but this version has only 14mg of sodium per serving, making it extremely low-sodium.

It pairs beautifully with lean proteins like grilled chicken, white fish, or a poached egg for a vegetarian option.

Yes, it freezes very well. Just be aware the vegetables may be slightly softer upon reheating.

More Heart-Healthy Vegetable & Dinner Ideas

Vegetable Sides & Stews

If you enjoy the vibrant flavors of this ratatouille, explore our collection of other nutrient-packed vegetable side dishes. These heart-healthy recipes make it easy to add more color and fiber to your plate without excess sodium.

Heart Healthy Roasted Vegetables
Mixed Vegetable Casserole
Heart Healthy Green Beans with Almond Slices

Perfect Pairings

Turn this side dish into a complete dinner by serving it alongside one of these lean protein main courses. From crispy fish to savory poultry, these heart-healthy pairings perfectly complement the rich taste of roasted vegetables.

Heart Healthy Chicken Parmesan
Heart Healthy Panko-Crusted Tilapia
Grilled Turkey Burger

Chef's Tips

  • Uniform Cuts: Cut all vegetables (eggplant, zucchini, peppers) into similar-sized chunks to ensure they roast evenly and nothing gets mushy.
  • The Zest Factor: Don't skip the orange zest; the citrus oils brighten the earthy vegetables and mimic the flavor enhancement usually provided by salt.
  • Don't Overcrowd: Spread veggies in a single layer if possible, or use two pans, to get caramelized edges rather than steamed vegetables.

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    Preheat oven to 350°F. Lightly grease a large baking pan or casserole dish with nonstick cooking spray; set aside.

  2. Step 2

    In a large skillet, heat oil over medium heat until warm. Add garlic, rosemary and orange zest and cook about 3 minutes. Add onion, bell peppers, eggplant and zucchini and stir to combine.

  3. Step 3

    Transfer vegetable mixture to a large baking pan or casserole dish and cover with foil. Bake for 15 minutes, or until vegetables soften.

  4. Step 4

    Remove from oven. Stir in tomato sauce. Bake, uncovered, until warm, about 5 to 10 more minutes.

  5. Step 5

    Remove from oven and stir in tomatoes, orange juice, basil and black pepper. Cover with foil, return to oven and bake for 10 minutes.

  6. Step 6

    Remove from oven. Toss lightly and garnish with fresh basil leaves, if desired.

Nutrition Facts

Serving Size:
1/2 cup

83
Calories
2
g
Fat
0
mg
Cholesterol
14
mg
Sodium
15
g
Carbs
0
g
Sat. Fat
5
g
Fiber
2
g
Protein
9
g
Sugars
570
mg
Potassium
59
mg
Phosphorus

Alternative Cooking Methods

  • Stovetop: Simmer everything in a large Dutch oven over medium-low heat for about 30–40 minutes if you prefer a stew-like consistency over roasted.
  • Air Fryer: You can air fry the vegetable chunks in batches at 375°F for 10–12 minutes before tossing with the tomato sauce.

Serving & Storage Tips

  • Pairing: Serve alongside grilled chicken or fish for a complete protein-packed meal.
  • Leftovers: Ratatouille often tastes better the next day as the flavors meld. Store in an airtight container in the fridge for up to 4 days.
  • Freezing: This dish freezes well for up to 3 months. Thaw in the refrigerator before reheating.

Ingredient Substitutions

Yellow summer squash is a perfect 1:1 swap for zucchini.

If you don't have fresh rosemary, dried rosemary works (use ⅓ the amount) or swap in thyme or oregano.

Canned no-salt-added diced tomatoes can replace fresh plum tomatoes if they aren't in season.

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