Italian cuisine can be found all over the world. Whether it’s lasagne from Bologna, carbonara from Rome or pizza from Naples, Italy’s food is almost universally popular but Sardinian dishes haven’t gained the same level of recognition. This does not mean that Sardinian cuisine is bad or uninspiring – quite the opposite in fact!

Sardinia’s rich culinary traditions mean today visitors have an extremely wide selection of ingredients and dishes to choose from. These are reminiscent of Italian food in some ways but are distinctly Sardinian, with flavor combinations you just don’t find on the mainland.

Interested in finding out more? Let’s dive into everything Sardinian food has to offer.

An introduction to Sardinian cuisine

Sardinia has a very long history (which you can read about in this blog post). Thanks to its ideal location in the Mediterranean sea, the island has always been a hub for trade and new ideas, but has also retained its own character. Even when Sardinia was conquered by different empires and kingdoms over the centuries, the local people strongly resisted any hint of change to their way of life.

Sardinia has always had access to a wide variety of food sources. Volcanic soil meant olive trees, vines and wheat grows well, the long coastline means all sorts of fish and seafood was available and the more mountainous inner regions have the perfect conditions for sheep, pigs and goats.

Multiple food sources means a wide range of dishes have been developed over the centuries and trust us, Sardinians know how to get the best out of their food.

While certain ingredients and techniques were taken from the different civilizations who spent time on Sardinia, the people have always relied on their high-quality, seasonal ingredients. After tasting some of them you’ll understand why – there’s no need to add tons of spices or competing flavors when the core ingredients taste so incredible.

Sardinian Produce

While Sardinian cuisine pulls from a wide variety of ingredients, there are some that you will definitely want to try during your travels.

Sardinian cheese

You will not find many cows on Sardinia as there isn’t room for large herds, so sheep have always been the primary source for milk on the island.

Pecorino cheese is cheese made from sheep’s milk, and there are many versions of it here. The classic hard cheese Pecorino Romano is produced in Sardinia (the name reflects its origins in ancient Rome) but you should also try Pecorino Sardo and Fiore Sardo. These are also hard cheeses but have different textures and flavors, and come in a range of ages. We find it hard to choose just one so if you have the chance, try a little of all of them.

Ricotta is also a very popular cheese, either served fresh or left to mature for 20 days. Again this is made with sheep’s milk which gives the ricotta a distinctive taste that is very moreish.

One cheese that we do not suggest trying to find is the casu marzu. The name means ‘rotten cheese’ because of insect larvae eggs that are added to the cheese when it is being made. The maggots that hatch from the eggs start eating the cheese, and this breaks the hard pecorino down to a much softer texture. Traditionally this cheese would be eaten while the maggots were still alive, which is why the Italian government banned sales. The risk of infection or illness was simply too high.

Sardinian essentials

There are all sorts of different breads made in Sardinia. The Civraxiu loaves are the most typical, made with a mix of wheat and semolina flours and with a thick crust that helps keep it fresh for longer. However, there is one standout which has extremely ancient origins – Pane Carasau.

Pane Carasau bread is an ultra thin, crisp flatbread that is baked twice. It stays crisp for a long time and so was carried by Sardinian shepherds when they knew they would be on the move for extended periods. Historians have traced back the origins of Pane Carasau to the Nuragic civilization that lived on Sardinia over 3000 years ago so this is possibly the most authentic thing you can taste here!

Olive oil is another Sardinian staple. While there have been olive trees producing olive oil in Sardinia since ancient times, it was not until the Spanish occupation in the 15th-16th centuries when production hit a new high. The Spanish strongly encouraged the planting of new trees and improving volumes and today the quality of Sardinian olive oil is excellent.

Most people think of saffron as being from the east, but Sardinia is Italy’s main producer of the famously valuable spice. Brought to Sardinia by the Phoenicians around the 9th century BC, saffron was quickly incorporated into many traditional dishes – another example of the island’s rich history influencing the Sardinian cuisine.

Sardinian meat and fish

As we talked about above, the principle meat source on Sardinia is sheep, so you will see a lot of lamb meat and also mutton on the menu. There are also plenty of goats (whose meat is delicious when slow-roasted) and pigs. Sardinians make use of the entire animal when they are butchered, so don’t be surprised to see dishes featuring intestines, lamb’s feet, liver and other offal.

Unsurprisingly for an island, fish features heavily in the Sardinian diet. Everything from sea urchins and lobster to seabass, tuna, mussels and clams is available in Sardinia so if you’re a seafood fan, you’ll be in heaven.

The other fish-based Sardinian delicacy is bottarga. Made from dried mullet fish roe (sometimes tuna roe) which is pressed into small cylinders and set, it is then either sliced or grated to give a dish a salty, savory kick of flavor.

Traditional Sardinian Dishes

You will not struggle to find amazing food wherever you are in Sardinia, but here are some of our favorite things to eat when we visit:

Malloreddus

Malloreddus is the name of a type of Sardinian pasta. The small ridged pieces of pasta are one of the most typical pasta shapes here and work with many types of sauce. You may have seen it before under a different name, outside of Sardinia it is called gnocchetti sardi or Sardinian gnocchi because of its shape.

The most typical dish made with this pasta is Malloreddus alla Campidanese, referring to the Campidano plains where the sauce originated. The sauce is made from pork sausages, tomato sauce and saffron slow cooked until gloriously rich.

If you prefer a lighter pasta, try Malloreddus tossed with fresh tomato sauce and heaps of grated Pecorino cheese.

Fregula

Fregula or fregola is a traditional Sardinian pasta made from semolina flour and water. The dough is shaped into small pearls before being toasted to give it a unique nutty flavor and golden color.

Unlike similar-looking couscous, you still need to boil it like regular pasta, but the end result is something really special.

Closely associated with the southern city of Cagliari, Fregula is most often paired with local seafood. Try Fregula con Arselle where fregola is cooked with clams in a garlic, white wine and tomato broth or a mixed seafood version flavored with saffron.

Culurgiones

Culurgiones are big pasta dumplings shaped to look like a wheat ear that are distinctly Sardinian. Traditionally filled with a mix of mashed potatoes, Pecorino cheese and mint, everyone has their own version. Some people use more potatoes, less cheese, a mix of cheeses or add lard, garlic or other vegetables, so try a few to see what your favorite is.

They are normally served tossed in a simple tomato sauce and extra virgin olive oil, and are a must-try when in Sardinia.

Porceddu

Porceddu, roast suckling pig, is possibly the most well-known Sardinian food, dating back centuries.

A young suckling pig rubbed with lard and wrapped in myrtle leaves before being slow roasted for hours either on a spit or in a fire pit. Often prepared for special occasions, the meticulous process would bring together the community and absolutely cannot be rushed.

Because of this, it is not served at many restaurants. To taste it for yourself, seek out an agriturismo or restaurants focused on traditional dishes but definitely check in advance if they serve Porceddu to avoid being disappointed.

Fish and seafood

There are a few different fish dishes that we recommend tasting if possible.

First up is Aragosta alla Catalana, which you will only find in and around the western city of Alghero. This area was particularly influenced by the Spanish occupation, and this lobster dish is one of the legacies of this time. After the lobster has been boiled it is mixed with fresh tomatoes, onion and a lemon olive oil dressing to create a salad. Sometimes potatoes are added as well but both versions are excellent.

Pasta ai Ricci di Mare is a delightful dish, made with sea urchins in a simple sauce, tossed with spaghetti or linguine. Another simple pasta is Spaghetti alla Bottarga, which uses flakes of the cured fish roe as a seasoning.

Breads

We talked about different types of Sardinian bread already, but there are two dishes made from bread that are absolutely worth seeking out.

The first is Pane Frattau, which was originally a way to use up broken bits of Pane Carasau. These bits of bread are soaked in sheep’s broth, topped with tomato sauce and grated Pecorino cheese and baked. Often a poached egg is added when serving and the combination of flavorful bread, sauce and egg is just divine.

The other dish is Zuppa Gallurese or Zuppa Cuata, although it is not actually a soup as the name suggests. Stale bread (all types can be used) is soaked with beef or lamb broth before being layered in a dish with pieces of cheese and baked. Different fresh herbs are often added as well depending on what’s available. The idea is to use up every scrap of older bread and cheese that would otherwise go bad so it’s different every time it’s made.

Sardinian desserts

There are lots of similarities between Sardinian and Sicilian desserts, with a focus on almonds and ricotta, so the flavors may be familiar to you.

Seadas or Sebadas are fried pockets of dough filled with fresh cheese and lemon zest, drizzled with warm honey. The cheese and honey combination might sound odd but trust us, it’s incredible!

Pardule are star-shaped tartlets filled with creamy ricotta, saffron, and citrus zest, which when baked creates something similar to a cheesecake, again, absolutely delicious.

There are also many different types of cookies and other pastries sold in Sardinian bakeries. Take a look at what’s on offer and then do what we do – ask for a selection so you can try a wide variety.

Sardinian Wine

Wine has been produced on Sardinia since ancient times. Archaeologists have found evidence of grape pressing in a Nuragic village which dates back to the Bronze Age and it is known that two grape varieties still grown today (Nuragus and Vernaccia) were introduced by the Phoenicians around 1000 BC. It’s safe to say that Sardinians know what they are doing when it comes to wine.

The most well-known Sardinian wines are Vermentino (white wine) and Cannonau (red wine) but there are many other smaller varieties to taste as well. One in particular to look out for is the Torbato, a rare white grape that was introduced by the Spanish but almost died out. It makes a stunning sparkling wine and we love it!

Sella & Mosca

The Torbato grape, along with others, was preserved thanks to the creation of Sella & Mosca vineyard in 1899. The founders of the winery were focused on the Sardinian territory and the local grape varieties, and today it is one of the largest wine estates in Europe.

While they have land all over Sardinia, the headquarters is still just outside Alghero and you can visit them to see the winery and taste some of their wonderful wines.

Sardinia is a fascinating place to explore, and we’re so excited to be able to include the island in our tour line-up. As always, food and drink plays a big part when planning our tour experiences and in Sardinia we have a lot of options to choose from.

If you’d like to come along on our next adventure here and taste the unique flavors of Sardinia while learning about the extensive history we’d love to hear from you! Contact us today or take a look at our upcoming tours.