Croatian cuisine: 3 traditional dishes in a healthy version

Croatian cuisine: traditions and distinctive features 

Croatian cuisine is highly diverse. In coastal regions, light Mediterranean dishes dominate, featuring fish, seafood, olive oil, fresh vegetables and herbs. In inland regions, the cuisine is heartier and more meat-based, with stewed, grilled and roasted dishes, as well as flour-based foods, being particularly popular. 

Strong Italian influences are especially visible in Dalmatia and Istria, where pasta, risotto, and dishes prepared with olive oil and garlic are particularly popular. Croatia is also known for its stews, roasts, one-pot meals, and paprika-based dishes inspired by Hungarian, Austrian and Turkish culinary traditions. 

Many Croatian dishes are based on fresh, locally sourced ingredients, including fish, meat (especially pork and lamb), cheese, olive oil and seasonal vegetables. Simplicity and ingredient quality are key principles of Croatian cooking. Compared with many Central European cuisines, Croatian cuisine offers more light and healthy options, although richer and more calorie-dense dishes are also common. 

Croatian cuisine: 3 key ingredients 

1. Olive Oil 

Olive oil is one of the cornerstones of Croatian cuisine. It has been produced along the Adriatic coast, particularly in Istria, Dalmatia and the surrounding islands, for centuries. Local olive varieties give the oil distinctive flavours that vary by region, ranging from delicate and fruity to bold and slightly peppery. Croatian olive oil is often cold-pressed and is considered a high-quality product, appreciated beyond the country's borders as well. Production frequently takes place on small family-owned farms using olives harvested locally. 

Although Croatian olive oil is not as widely known or mass-produced as Spanish or Greek olive oil, it offers many advantages. Croatian producers regularly earn top positions in international quality rankings. Croatian olive oil is often regarded as a premium product. Its characteristic bitterness and peppery finish indicate a high concentration of polyphenols, natural antioxidants associated with numerous health benefits. 

In Croatian cuisine, olive oil is used in many ways: as a base for salads, served with bread, added to marinades, or used as a flavour carrier in fish, vegetable and pasta dishes. In many households, it is the primary cooking fat used every day. 

2. Figs 

Figs are among the most distinctive fruits of the Croatian coastline. Thanks to the warm Mediterranean climate, they ripen under abundant sunshine, developing intense sweetness and aroma. They are enjoyed both fresh and dried. The latter being a particularly popular snack outside the summer season. Figs are also used in desserts and as accompaniments to savoury dishes, often paired with cheese or meat. Fig preserves and jams are another iconic Croatian speciality. 

Both green and purple figs grow in Croatia. The green variety is more common, and wild fig trees can often be found in coastal regions. Figs are among the fruits richest in calcium. Fresh figs contain approximately 35 mg of calcium per 100 g, while dried figs provide as much as 200 mg per 100 g. 

3. Pršut ham 

Pršut is a traditional Croatian dry-cured ham, often referred to as “Croatian prosciutto” because of its similarity to the famous Italian product. It is made from pork leg that is salted and then air-dried. The ham matures for many months, often under specific climatic conditions, including exposure to characteristic Croatian winds.  

Depending on the region, pršut may be smoked or simply air-dried. It is typically served in thin slices as an appetiser, often accompanied by cheese, olives and bread. Pršut is one of the most recognisable products of Croatian cuisine. 

Croatia: 3 popular dishes in a healthy version 

Traditional Croatian cuisine is relatively light in many regions, although some classic dishes can be rich and calorie-dense. The recipes below have been adapted to align with the principles of a healthy, balanced diet. 

Olive oil, rich in monounsaturated fatty acids, serves as the main cooking fat. Seasonal fruits and vegetables typical of Croatia are key ingredients, and seafood features prominently in a way that is both nutritionally beneficial and highly authentic. 

1. Pašticada: traditional version 

Pašticada is one of the most famous and highly regarded dishes in Croatian cuisine, particularly in Dalmatia. It consists of beef slowly braised in a rich, aromatic sauce made with red wine, root vegetables, and ingredients such as dried plums, figs, garlic and warming spices. In place of beef, pašticada may also be made with veal, lamb, goat meat or game. 

One of the defining features of this dish is its lengthy preparation process. The meat is marinated for at least 24 hours, seared, and then slowly braised, resulting in exceptional tenderness and a deep, slightly sweet wine-infused flavour. Due to the time required to prepare it, pašticada is more of a festive dish. It is commonly served during important family celebrations and can also be found on the menu of most restaurants. Traditionally, it is served with homemade dumplings, most often gnocchi, which complement the rich sauce perfectly. 

Pašticada: healthy version 

Ingredients (4 servings) 

• 600 g beef top round 

• 3 tbsp olive oil 

• 1 tbsp mustard 

• 100 ml wine vinegar 

• 1 head of garlic 

• 150 ml Croatian dry red wine 

• 100 ml Croatian sweet dessert wine (Prošek) 

• 2 carrots 

• 1 onion 

• 1 parsley root 

• ½ celeriac root 

• 50 g dried figs 

• 50 g dried prunes 

• 250 ml beef stock 

• Seasonings:  

• 4 bay leaves 

• 1 tsp cloves 

• 2 sprigs fresh rosemary 

• ½ tsp nutmeg 

• 2 sprigs fresh oregano 

• ½ tsp salt 

• 500 g ready-made gnocchi 

Preparation 

1. Mix the marinade ingredients: mustard, wine vinegar, 100 ml red wine, cloves and salt. 

2. Peel the garlic. Cut small slits in the beef and insert pieces of garlic into them. Marinate the meat, place it in an airtight container and refrigerate for 24-48 hours. 

3. After marinating, heat the olive oil in a large pot. Remove the meat from the marinade and sear it on all sides over medium heat. 

4. Pour the remaining marinade into the same pot. Add the peeled and chopped vegetables, the remaining wine, dried figs, prunes and the remaining seasonings. Bring to a boil and simmer covered for about 40 minutes. 

5. Add the beef stock. Cover the pot (if ovenproof), or transfer everything to a baking dish. Bake covered at 200°C for 60 minutes. Turn the meat over, then continue baking at 180°C for another 60 minutes. The meat should be tender and the sauce rich and aromatic. Blend the sauce if desired. 

6. Slice the meat. Cook the gnocchi according to the package instructions. Serve with the meat and sauce. 

Nutrition per serving (1 of 4 servings) 

• Energy: 567 kcal 

• Protein: 39 g 

• Fat: 14 g 

• Carbohydrates: 66 g 

2. Blitva sa krumpirom (Swiss chard with potatoes): traditional version 

Blitva sa krumpirom is one of the simplest yet most iconic dishes in Croatian cuisine, particularly along the coast. "Blitva", a vegetable that is still relatively little known in Poland, refers to Swiss chard, a leafy beet variety grown for its large green leaves and stems rather than its root. It resembles spinach or pak choi but has a more pronounced, slightly earthy flavour. Rich in vitamins and minerals, it has been an important part of the local diet for centuries. 

Traditionally, Swiss chard is cooked together with potatoes and then combined with generous amounts of olive oil and garlic. Sometimes the vegetables are lightly sautéed to enhance their flavour. Blitva sa krumpirom is most often served as a side dish with grilled or baked fish and seafood, although it can also be enjoyed as a light vegetarian meal. In the healthier version below, it is served with fried eggs to increase its nutritional value and provide an adequate amount of protein. While Swiss chard may not be readily available in Poland, beet greens can be used as an excellent substitute. 

Blitva sa krumpirom (Swiss chard with potatoes): healthy version 

Ingredients (2 servings) 

• 600 g potatoes 

• 1 bunch beet greens or Swiss chard (approx. 500 g) 

• 3 tbsp high-quality olive oil 

• 4 garlic cloves 

• ½ tsp freshly ground black pepper 

• ½ tsp salt 

• 4 eggs 

Preparation 

1. Peel and dice the potatoes. 

2. Wash the beet greens or Swiss chard and chop both leaves and stems. Young leaves are best sautéed, while older, tougher leaves and stems should be boiled. Depending on the type and maturity of the greens you have, follow the appropriate method. 

3. Add the potatoes to salted boiling water. Cook for about 10 minutes. Then add the thicker stems and leaves (skip this step if using tender young leaves). Continue cooking for another 10 minutes, until the potatoes are tender. 

4. Heat 2 tablespoons of olive oil in a frying pan. Add the young leaves and garlic. Sauté until fragrant and the leaves wilt. Add the cooked potatoes and mix well. Cook for approximately 3 minutes. Season with black pepper and additional salt if necessary. Divide between plates.

5. Fry the eggs in the remaining olive oil and serve with the vegetables. 

Nutrition per serving (1 of 2 servings) 

• Energy: 602 kcal 

• Protein: 24 g 

• Fat: 25 g 

• Carbohydrates: 66 g 

3. Buzara: traditional version 

Buzara is a traditional way of preparing seafood that is popular throughout the Croatian coastline. It is most commonly made with mussels, shrimp or langoustines. The foundation of the dish is a fragrant sauce made with olive oil, garlic, white wine and fresh parsley. Some variations also include tomatoes and a small amount of breadcrumbs, which help thicken the sauce and create a creamier texture. 

There are two popular versions of buzara: white (bijelo) and red (crveno). The difference lies in the sauce ingredients. The white version uses only white wine, olive oil, garlic and parsley, while the red version also includes fresh or processed tomatoes. The ingredients are cooked only briefly, just until tender, preserving the natural flavour of the seafood. Buzara is naturally light and highlights the best qualities of its ingredients. Traditionally, it is served with crusty bread for soaking up the sauce, although pasta or rice may also accompany the dish. Buzara most likely has roots in Italian cuisine. 

Buzara: healthy version 

Ingredients (2 servings) 

• 500 g raw shrimp 

• 200 g fresh tomatoes (in summer) or cherry tomatoes (year-round) 

• 150 ml dry white wine 

• 1 bunch fresh parsley 

• 3 garlic cloves 

• 4 tbsp olive oil 

• 2 pinches salt 

• 3 pinches freshly ground black pepper 

• 100 g basmati rice 

Preparation 

1. Clean the shrimp if necessary. Cook the basmati rice. 

2. Peel and finely chop the garlic. Finely chop the parsley. 

3. Heat the olive oil in a deep frying pan. Add half of the garlic and the shrimp. Sauté for 2-3 minutes on each side until pink. Add the wine, half of the parsley and the chopped tomatoes. 

4. Season with salt and pepper. Simmer for about 5 minutes, until the sauce develops. 

5. Transfer the shrimp and sauce to a separate dish. Add the cooked and drained rice to the pan, stirring to absorb any remaining sauce and flavour. Sprinkle with the remaining parsley. 

6. Serve the rice with the shrimp and a light salad, such as lettuce dressed with lemon juice. 

Nutrition per serving (1 of 2 servings) 

• Energy: 598 kcal 

• Protein: 38.5 g 

• Fat: 21.5 g 

• Carbohydrates: 57.5 g 

MultiSport card in Croatia: key information 

If, alongside exploring local flavours, you'd also like to stay active during your time in Croatia, you can use your MultiSport card. Whether you're travelling for a city break, a holiday or a business trip, there's no need to interrupt your workout routine. 

The MultiSport card currently provides access to more than 11,000 sports and recreation facilities in total across Poland and five additional countries: Croatia, Slovakia, the Czech Republic, Bulgaria and Turkey, as well as over 55 different activities. To use the card abroad, you must have an active MultiSport mobile application with your identity verified at a participating facility in Poland. International visits are available to holders of MultiSport Plus, MultiSport Classic and MultiSport Light cards. 

If you're planning a trip to Croatia, it's worth checking facility availability, access conditions and available activities using the search tool available at: 

https://internationalvisitsmap.bsinternational.pl/