Tapas are one of life’s simple pleasures, offering small plates designed for sharing, full of flavour and variety.
But if you’re trying to stay on track with a healthy eating plan, the endless flow of croquetas, fried calamari and patatas bravas can feel like a minefield.
The good news is that tapas can absolutely fit into a balanced diet, you just need to know how to navigate the menu.
As a dietitian, I often tell clients that tapas are a fantastic opportunity to build a meal around variety, moderation and balance. Here’s how to do it.
Choose lighter, nutrient-packed dishes
Look out for vegetable-based tapas like pimientos de padrón, espárragos a la plancha or berenjenas asadas.
These are rich in fibre, vitamins and antioxidants, while being naturally low in calories. Soups like gazpacho or a small portion of salmorejo are refreshing options, though remember salmorejo is richer due to the bread and olive oil.
Seafood is another winner. Pulpo a la gallega, gambas a la plancha, or boquerones en vinagre offer lean protein and heart-healthy omega-3s.
However, try not over eat when it comes to oily fish as it can be quite calorific.
Opt for lean proteins
Protein helps keep you fuller for longer, making it an ally when eating out. Favour options like pinchos de pollo, conejo a la brasa, or a few thin slices of jamón ibérico – which packs a punch of flavour so you don’t need much.
Be mindful with fried or heavy choices
Of course, part of the joy of tapas is indulging in favourites like croquetas, patatas bravas or fried calamari.
These are best enjoyed in smaller amounts or shared with the table. The same goes for cheese platters: delicious, but best balanced out with some veggies.
Drinks make a difference
What you sip can add as many calories as what you eat. Just one small beer (caña) or sparkling water are lighter choices compared to sugary cocktails or soft drinks, or copious glasses of sugar-filled vino.
Alternating alcohol with water also helps keep you hydrated and avoid excess.
Portion control is your best friend
Tapas are perfect for pacing yourself. Instead of ordering everything at once, choose two or three dishes at a time, share them, and then check in with your appetite before ordering more. Eating slowly and socially not only enhances enjoyment but also helps prevent overeating.
Tapas don’t have to derail your diet. By filling your table with colourful vegetables, grilled seafood, and lean proteins, while keeping fried and cheesy dishes as the occasional treat, you’ll enjoy the best of Spanish food culture without guilt.
After all, healthy eating isn’t about restriction – it’s about balance. And tapas, with their variety and sharing style, are the perfect example of how balance can be both tasty and satisfying.
