Food in Rome: How To Eat Like a Local
One of the top things to do in Rome has to be to savour its food. Even if you have only two days in Rome, eating should be an essential part of your itinerary.
And there’s no better way to explore Roman cuisine, and the city itself, than to find the best food tour in Rome. It’s a sure-fire way to uncover the secret on how to eat like a local in Rome. Not all food in Rome is created equally. There are a good number of tourist traps among the truly authentic restaurants in Rome. The trick is to get the inside scoop from a local.
That’s why I always recommend finding a great local food tour.
Choosing the best food tour in Rome
I often take walking food tours in new cities and the main thing I look for is a tour guide that has lived there for a long time. I want someone who knows the best places to eat in Rome and can truly give you insider tips on how to eat like a local in Rome. A tour that takes you to the “mom and pop” shops while mixing in historical anecdotes and extra tips on the best restaurants in Rome is ideal.
I was thrilled to find all of that with Tommaso of Secret Food Tours in Rome.
Secret Food Tours promises to show you where to eat in the historical centre of Rome.
But wait… you’re probably thinking that’s exactly where the touristy restaurants are. That’s the beauty of it. Tommaso showed us where to find the most authentic and best food in Rome just steps away from the city’s most famous sights.
Breakfast in Rome
A typical Italian morning begins with cappuccino, usually with a sweet pastry. while standing at the coffee bar (prices are higher if you sit down). Given that lunch is served after 1 p.m., locals often look for another caffeine fix later in the morning.
But, don’t order a latte after 11 a.m. Milky coffee is considered to be breakfast in Rome.
The tour began in one of those famous spots in Rome: Piazza Navona. In this square (actually an oval), ancient Romans held chariot races and other sporting events, including a few bouts with lions.
Who would have thought that, in one corner of the piazza, you would find one of the best coffee cafés in Rome?
Romans don’t linger over coffee and we were soon off for some Rome sightseeing. Within minutes from the piazza, we were immersed in the beautiful old streets of the city.
Bliss tip! Looking for an affordable hotel in Rome? I stayed at Hotel Canada, a 3-star hotel in an elegantly restored building near the Termini Station. A Best Western Premier Collection Hotel, it was very comfortable and clean, with friendly service and an old world charm.
Revelations on the best pizza in Rome
If you want to eat like a local in Rome, stand in the street to eat your pizza.
Ready for some Pizza 101? It turns out that I knew very little about pizza.
I thought that Italian pizza was always round, as in “when the moon hits your eye like a big pizza pie.” Well, that’s the case if you go to a sit-down restaurant in the evening.
If you want to grab some pizza during the day, it’s a big pizza rectangle. A slab, in fact.
And for the best pizza in Rome, you go to a bakery and buy a rectangle.
Tommaso said you can tell it’s fresh if there is a sheen of olive oil on top.
Then, you take your pizza outside and eat it in the street to enjoy all of the flavours of Rome. We did just that when we sampled three kinds of pizza: zucchini flower, tomato and Neapolitan.
Pizza, as we know it today, was invented in Naples in the 1700s. It was considered to be a street food at the time, but it became popular once the royals tasted it. They saw food as a way to connect people in a country of divided loyalties. The popular pizza Margherita, garnished with tomatoes, mozzarella and basil to represent the colours of the Italian flag, was named after the Queen. It was a tasty bit of public relations in the pre-Twitter days.
This cheese is the must-eat in Rome
This might surprise you. The most memorable food item I tasted that day was, well, a blob of cheese. That blob was burrata, a fresh cheese made from a mix of mozzarella and cream. It has a rich milky, buttery flavour that’s unlike anything I’ve ever tasted anywhere else.
While Tommaso was entertaining us with a story about the Palazzo Farnese (where we were), papal bribery and a concubine, I was preoccupied with the party of taste sensations that was going on inside my mouth.
Sometimes, the most unexpected things in travel are the best things. If there is one food to try in Rome, this is it.
Taste the ultimate Italian street food: suppli
Italian street food is not necessarily food that you have in the street. Rather, it’s a term to describe a traditional Roman food that was eaten by the working class. And suppli are some of the most delicious examples of Roman street food.
Suppli are deep fried risotto rice balls, similar to arancini, with a burst of delicious melted mozzarella in the center. And, of course, everything deep fried is good.
The name suppli arose during the 19th century French occupation of Italy. The story goes that, upon discovering the mozzarella centre in the suppli, the French troops used the French word “surprise“. This later evolved to suppli for Italians.
In any case, it’s a delicious and caloric boost to your day. I was so anxious to try it that I forgot to take a photo first. So, here is a stock photo to give you an idea of the surprising suppli.
The most popular place for suppli is a small food shop called Supplizio in the city centre at Via dei Banchi Vecchi, 143 – 00186 – Rome.
Shop at a food market in Rome
If you really want to find the best food in Rome, go to a local market.
On the tour, we visited Campo de’ Fiori, probably the oldest market in Rome. It’s been running every morning, except Sundays, since 1869.
It’s chock full of fresh flowers, fruit, vegetables, meat and fish. A visit on a busy morning is one of the best things to do in Rome. The colourful market is a feast for the eyes as well as the stomach. We had a taste of the first mandarin oranges of the season which, Tommaso advised, also entitles you to a wish.
It’s also a good place to buy souvenirs at a lower price than other places in the city. You’ll find products like olive oil, balsamic vinegar, limoncello and traditional boxed cakes.
If you plan to visit this market, the address is: Piazza Campo de’ Fiori, 00186 Rome. It’s one of the 15 prettiest piazzas in Rome.
Visit the Jewish ghetto for the best traditional food in Rome
In the mid-1500s, the Pope ordered the Jews in the city to be confined to a walled off neighbourhood. For 300 years, they lived in slums, isolated from the outside world.
It resulted in a culture that has had a major impact on the food in Rome. “They were the guardians of tradition,” said Tommaso. “They’re more Roman than Rome.”
Now, the neighbourhood has also become known for having some of the best local restaurants in Rome. This is where locals eat in Rome. The food is based on traditional ingredients like artichokes, cod and zucchini and much of it is kosher. It’s truly a taste of history.
Ordering the best pasta in Rome
When ordering pasta in Rome, the rule of thumb is to keep it simple. Stick with pasta dishes based on fresh, local ingredients.
On the tour, we tried a couple of the classics at a pasta restaurant in the Jewish ghetto — Amatriciana (tomato sauce) and Cacio e pepe (photo above) — along with some homemade Roman wine.
Cacio e pepe is made with pecorino Romano cheese and black pepper, along with starchy pasta water to create a creamy sauce. When Anthony Bourdain tried the dish, he described it as “simple and sublime” and quite possibly the “greatest thing in the history of the world.” A slight exaggeration perhaps, but when in Rome, you should try it.
By the way, don’t expect to find parmesan on the more traditional pasta dishes in Rome. Pecorino, an aged sheep cheese, is the preferred topping here.
The best dessert foods in Rome
No food tour, or indeed a visit to Rome, would be complete without sampling some sweets. I was thrilled that the tour included two of my favourites: cannoli (pastry filled with a sweet ricotta cream mixture) and gelato.
Both were invented in Sicily, but you’ll find them everywhere in Rome.
The cannoli were just like how your nonna would make them! And no wonder, since the shop was called I Dolci di Nonna Vincenza at Via dell’Arco del Monte, 98/A/B, 00186 Rome.
When it comes to finding the best gelato in Rome, look for all natural and seasonal ingredients.
We visited a tiny shop, Gelateria Corona, near Largo Argentina, which serves traditional gelato with inventive flavours. Would you like to try the chili and tobacco gelato? Or there’s the orange-lemon-chili in the photo below. I confess that I opted for more conventional flavours, which were melt-in-your-mouth delicious. Gelateria Corona is at Largo Arenula 27 in Rome.
There was, of course, much more to the Secret Food Tour than I’ve been able to describe here.
My stomach and I were delighted with all of the local tastes and tips shared on the tour. It’s an ideal thing to do near the start of your trip to Rome which will surely set you up for foodie bliss for the rest of your visit!
Have you ever been to Rome? What was your favorite traditional Roman food? Let me know in the comments below!
More Information:
Tour details: Secret Food Tours in Rome Book your Secret Food Tour in Rome here.
Where to stay in Rome: Check prices and availability at Hotel Canada in Rome or click here to review all Rome hotels.
Tourism Information: Turismo Roma, Discover Italy
Suggested Reading: Rick Steves Italy 2019
Avoid data roaming fees: I use an aloSIM eSIM (a digital SIM card) to stay connected when I travel. Get 5% off your first order with the promo code: TRAVELBLISSNOW.
Travel Bliss Now joined the tour as a guest of Secret Food Tours, but my opinions are always my own.
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Looks yummy. Sounds like a great way to get your moorings in a new city.
Thanks so much Null. It really is a perfect way to start your visit to Rome.
I have a good friend who does food tours in every major city she visits. Not only is she addicted, but she’s getting me into it. Any food tour that steers to you burrata cheese is brilliant, and that little plate of it so obviously looks like a highlight. Can you share the shop where you got that? Looking through your blog, I see you’ve done the “Secret Food Tours” in several cities; must be a phrase to look for.
(And I never figured out why you can’t order a caffe latte after 11:00 in Italy. I like milk with my coffee, any time of day.)
Thanks Tom. I do food tours in most major cities too, and I’ve really enjoyed the tour offered by the company, Secret Food Tours, because their guides are always local. I wish I could tell you the name of that cheese shop. In my notes, I’ve noted that there was no sign on it. It is near Campo de’ Fiori and the Palazzo Farnese if that helps any. I imagine that if you find fresh burrata in any shop where you see locals shopping, it would be good.
Oh how I loved this article, it was a trip down memory lane and you photos of the city and food were wonderful. I am now going to check out your other posts! Thanks for inspiring.
Thanks so much. I have always thought that the best way to learn about a city is through its food.
Why did I read this on an empty stomach?! I absolutely love Rome and this really makes me want to return. I’ve taken a Secret Food Tour in London before and it was fabulous.
LOL, well, that will give you some cravings. I’ve taken Secret Food Tours in other cities as well and enjoyed them all. Thanks Carmen!
Thank you so much for sharing a post about food in my favorite country in Europe. I studied abroad in Arezzo (couple hours away by train) and I loved visiting Rome. Your food tour seemed to cover a ton! I’m so jealous. Pecorino, like you said, is the preferred topping and I’m perfectly okay with that! It’s so good. These pictures make my mouth water.
Thanks Darah. I’m so glad you enjoyed the post. I can’t wait to travel and eat my way through the rest of Italy as well.
Its been so long since we went to Rome. Not that long since we went to Italy, but I can never tire of this gorgeous country! I was picturing myself sampling each of those dishes as I went through your post. Yummmm!
Thanks Punita! I can’t wait to sample the food in the rest of Italy. Now I want to take the Secret Food Tours in Naples and Florence.
I love this post and I’m happy to say I did all this and more on my visits in Rome. I can barely wait to return and have another bite of great Italian food.
Thanks so much. Rome and its food does call us back, doesn’t it?
What a mouthwatering post! The markets are so colorful and the all those selections of gelato are simply irresistible. I’d love to try the burrata…looks so creamy 🙂
Thanks so much! I definitely recommend the burrata (and the gelato)!
Wow, I thought I knew Italian food, but there’s things here I’ve never heard of. Like burrata and suppli, both which look amazing. Funnily enough, I stuffed myself with pizza tonight (in Vietnam of all places), but still my mouth is watering reading this. Now I know what to look for when I go to Rome :).
Thanks Chris. I hadn’t heard of suppli before either and but I loved learning about it on the tour.
My mouth is literally WATERING looking at these pictures! This year it´s officially ten years since the last time I was in Rome and it sounds like it might just be time to head back… with some stretchy pants 😂😂 I was just a little baby backpacker at the time eating whatever street pizza I could get my hands on, but next time I´m definitely going to do it bigger and better (and hungrier!!) especially with those supplis!
Thanks Erica. I agree that stretchy pants are in order to thoroughly tour Rome!
This would be a delightful way to spend a day! I didn’t realize the politics behind pizza and using it to connect the classes back in the day. Also, the flavor combination of orange-lemon-chili gelato sounds amazing, now I need to find it somewhere!!
Thanks Cynthia! It’s a fantastic way to spend a day, with just enough walking to allow you to keep eating.
I did this tour in 2019 and LOVED It! We are returning to Rome in 2022 and would love to eat at the pasta restaurant but I cannot find any photos of the name of it. Do you happen to have it? I booked an apartment right by the pizza place because we loved it so much! Highly recommend this tour- food and history! It was wonderful!
Thanks so much. I’ve taken several tours with Secret Food Tours and enjoyed them all. Based on my notes, I think the name of the pasta place is Taverna Cairoli. https://www.tavernacairoli.it/. IT was in the Jewish Ghetto. Enjoy your trip!
Thank you very much for these tips! We are visiting Rome next week, and a food tour is on our list, too! So your recommendations will be very helpful for us to taste traditional Italian dishes!
You’re welcome – – so glad to hear it was helpful. A food tour is always such a great way to find the hidden away local places to eat. Enjoy!!