As the so-called “green heart of Italy,” Umbria is a place we highly recommend to our Italy travel clients, and Umbria food is a large part of why. Umbria food is authentic, rich, and deeply rooted in central Italy’s fertile plains and rolling hills.
But I first discovered it by accident. I was living in Florence and ordered a panino with prosciutto. The cute Italian behind the counter smiled and said, “Prosciutto is good, but prosciutto di Norcia is the best.” I had never heard of Norcia, but being single and in my early 20s, I wanted to keep this sparkly-eyed ragazzo talking. I inquired as he waxed poetic about his verdant home region of Umbria and the incredible food there.
I’m not joking when I say the Norcia prosciutto sandwich was one of the best I’ve ever had. It inspired me to book my first trip to the Umbrian hillside town of Orvieto. The minute I got off the funicular and walked into the historic town center, I was in love. The boy was long forgotten, but the food I discovered on that trip will live forever in my heart.
In this article, I’ll explain Umbria food, from the key ingredients to some genuinely iconic dishes you should not miss, and even some restaurants I love. If you’re hungry, prepare to be hungrier, Andiamo!
12 Iconic Umbrian Food Dishes
Here are 12 of the most popular dishes that define Umbria food:
Agnello Scottato
Agnello scottato is a traditional Umbrian dish made with lamb. The lamb is seared and then cooked with garlic, rosemary, and olive oil. The simple, aromatic ingredients enhance the lamb’s natural sweetness. The dish is often served with roasted potatoes or sautéed greens. It is a prime example of how Umbrian cuisine uses minimal ingredients to highlight the flavors of high-quality meat.
Bruschetta al Tartufo
Next on our list of must-try Umbria food is one of the most straightforward yet delicious: bruschetta al Tartufo. Toasted and rubbed with garlic, a slice of rustic bread is topped with a drizzle of high-quality olive oil and a generous shaving of black truffle. This dish highlights the truffle’s earthy notes, and the olive oil and garlic complement each other perfectly. It has few ingredients, but each bite is a flavor explosion.
Crostini al Tartufo
Crostini al Tartufo is a popular appetizer that typically features slices of toasted bread, often made from rustic Umbrian loaves, topped with a spread of creamy, truffle-infused pâté or truffle butter. Interestingly, despite Umbria not having a coast, it’s often made with anchovies. It pairs wonderfully with an Umbrian white wine, such as one from the Colli Orvieto area outside of Orvieto.
Frittata di Erbe
A frittata, or Italian omelette, is a typical dish in Umbria. Frittata di erbe is made with fresh, wild herbs like nettles, dandelion, and chives, which are foraged from the surrounding countryside. The spices are sautéed with garlic and then mixed with beaten eggs. It’s often served as a light lunch or appetizer, embodying the region’s emphasis on using what’s available in nature. Fun fact: Italians don’t consider eggs breakfast food, so you’ll likely only see a frittata on the menu for lunch or dinner.
Cicoria Ripassata
Cicoria ripassata is a simple side dish with wild chicory sautéed with garlic, olive oil, and chili flakes. The bitterness of the greens is balanced by the richness of the olive oil, making it a perfect accompaniment to meat or a main course when paired with bread. It’s a commonly eaten dish in homes and trattorias across Umbria.
Panpepato
Panpepato is a traditional Umbrian Christmas cake made with nuts, pine nuts, dried fruit, chocolate, cinnamon, cocoa, and cloves, all held together by honey and sugar. The cake is flavored with pepper, which gives it a subtle heat that balances the sweetness of the other ingredients. It’s a rich, dense cake often enjoyed during the holiday season, but can be found year-round in local bakeries.
Pappardelle al Cinghiale
One of the most beloved Umbrian pasta dishes is pappardelle al cinghiale. This dish features thick pasta ribbons and rich, slow-cooked wild boar sauce. The sauce is made by braising the wild boar with tomatoes, red wine, herbs, and vegetables until the meat is fall-apart tender. The boar’s bold flavors pair perfectly with the thick pasta, making it a true Umbria classic.
Porchetta
Porchetta is a slow-roasted whole pig, seasoned with herbs like garlic, wild fennel, and rosemary, and cooked until the skin is crispy and the meat is tender. In Umbria, porchetta is often served in sandwiches or as part of a larger meal, accompanied by bread and vegetables. You can also find this outside of Umbria because it’s a popular street food all over Italy.
Ricotta Salata
Ricotta salata, a salted and aged version of ricotta cheese, is a staple in many Umbrian dishes. The cheese is firm and crumbly, with a slightly tangy flavor. It’s often grated over pasta dishes instead of parmesan or served as a cheese platter, though we enjoy it as part of this modern take on bruschetta.
Strangozzi al Tartufo
Strangozzi is a handmade pasta similar to thick spaghetti and is a staple in Umbria. Strangozzi al Tartufo features this pasta served with a sauce made from black truffles, extra virgin olive oil, garlic, and sometimes butter. The earthy flavor of the truffle infuses the pasta, making it a must-try for truffle lovers.
Torcolo
Torcolo is a ring-shaped cake from Umbria. It is often made with sweet dough, candied fruits like raisins, and a touch of anise. It is typically served during festivals and celebrations, particularly during the Carnival season. The cake is rich and fragrant, with a light texture contrasting its sweet, fruity flavors.
Torta al Testo
Torta al testo is a traditional flatbread from Umbria, known for its simple ingredients and unique cooking method. The dough is made from flour, water, salt, and olive oil, and it’s traditionally cooked on a flat, round stone griddle called a “testo.” The bread has a soft, chewy interior with a slightly crispy exterior, and it’s often served warm. Torta al Testo can be enjoyed independently, but it’s commonly filled with ingredients like local cured meats, cheese, or vegetables. It’s a staple of Umbrian cuisine and is often enjoyed as street food or during local festivals.
Tozzetti
Tozzetti is a traditional Umbrian cookie that is similar to Tuscan biscotti. They are made with almonds and sometimes flavored with anise. These crunchy treats are perfect for dipping into Vin Santo or other dessert wines. Tozzetti are often served at the end of a meal or enjoyed as a snack with coffee.
Zuppa di Farro
Zuppa di farro is a traditional Umbrian soup made with farro, vegetables, and occasionally meat or sausage. The chewy farro absorbs the flavors of the broth, creating a comforting and hearty dish perfect for cooler months. It is typically served with a drizzle of local olive oil and a sprinkle of grated cheese.
13 Ingredients Key to Umbria Food
As the only Italian region without a coastline, Umbria’s cuisine is unique to its location. It is marked by the use of local, high-quality ingredients, many of which are world-renowned for their excellence.
The history of Umbria food is intertwined with the region’s agricultural practices, where each village has honed its craft over generations. Being landlocked, outside cultures had less influence, and foreign invaders less often controlled it. For example, the impact of ancient Roman and medieval culinary traditions is still evident, with recipes passed down through the centuries.
From the vast olive groves to the truffle-laden forests and wild game to the renowned cured meats of Norcia, Umbria food tells the story of an area that prides itself on living in harmony with nature. The food is based on simple preparations of local ingredients and is one of the Italian regions’ best known for cucina povera. Here are 13 ingredients that are key to the regional cuisine of Umbria:
Baci Perugina Chocolates
Baci Perugina are iconic Italian chocolates created by the Perugina brand. Hailing from the Umbrian town of Perugia, they consist of a rich hazelnut ganache filling encased in a dark chocolate shell and topped with a whole hazelnut. The name “Baci,” meaning “kisses” in Italian, reflects the indulgent nature of the chocolate, which is often wrapped in love-themed foil. Since its creation in 1922, Baci di Perugina has become a symbol of Italian confectionery and is popular in Italy and worldwide.
Black Truffle
Umbria is known for its black truffle, tartufo nero, which grows wild in the region’s forests. The prized tuber, often found in the hills around Norcia, has a deep, earthy flavor. Black truffle is typically shaved over pasta dishes, used to top eggs, or served with meats. Its distinct aroma makes it a luxury ingredient; for many, it symbolizes Umbrian cuisine. Of the region’s many seasonal ingredients, think wild asparagus, fava beans, red cannara onions, and truffles, which take the spotlight. The height of truffle season (late autumn) is celebrated with festivals and special culinary events throughout the region.
Capocollo
Capocollo is cured meat made from the pig’s shoulder. It is seasoned with spices and slowly cured to develop its deep, savory flavor. Sliced thin and often served with bread or cheese, capocollo is a delightful addition to any meal.
Farro
Farro is an ancient grain that has been cultivated in Umbria for centuries. Known for its nutty flavor and chewy texture, farro is often used in Umbrian soups and salads or as a substitute for rice or pasta. Zuppa di farro (aka minestra di farro) is a traditional soup made with farro, vegetables, and sometimes meat, is a beloved regional dish. Farro’s versatility allows it to be incorporated into various dishes year-round.
Lentils
Lentils, especially the small, round, green lentils known as Castelluccio lentils (or lenticchie di Castelluccio), are a staple on the Umbrian menu. Grown in the high plains of the Monti Sibillini, these beans are prized for their tenderness and earthy flavor. A typical dish is zuppa di lenticchie, a hearty lentil soup made with garlic, onions, salt, and olive oil. These lentils are also used in salads, stews, and as a side dish to accompany meats. The annual Lentil Festival in Castelluccio celebrates the harvest, bringing together locals and tourists to enjoy the region’s most famous legume.
Olive Oil
Olive oil is the cornerstone of Italian and Umbrian cooking. The region is famous for its olive trees, particularly the varieties of olives native to Umbria, such as the Moraiolo, Leccino, and Frantoio. Umbrian olive oil is renowned for its robust, peppery flavor, often used to dress salads or drizzle over pasta. Its high quality is partially due to the region’s climate and partially due to the traditional, meticulous harvesting techniques passed down through generations. Umbrian olive oil isn’t just a cooking ingredient; it’s a cornerstone of the region’s agricultural identity.
Norcia Prosciutto
Ah, my first prosciutto love: Norcia. Norcia is a town in the southeastern part of Umbria, and a type of prosciutto (or dry-cured pork ham). Made from locally raised pigs and aged for months in cool mountain air, Norcia prosciutto is renowned for its rich, savory taste and tender texture. The ham is often served thinly sliced as part of a charcuterie platter or paired with local cheeses and wines.
Pecorino Cheese
Pecorino is a type of sheep’s milk cheese. Italy has many types of pecorino, but the Umbrian version is particularly renowned for its flavor and texture. Pecorino di Umbria is commonly used in pasta dishes like “cacio e pepe,” grated over soups, or enjoyed as an antipasto, or appetizer. Besides pecorino, there are many delicious Umbrian cheeses to try, but this one is my favorite.
Sagrantino di Montefalco Wine
Sagrantino is a bold, tannic red wine produced exclusively in Umbria, particularly around Montefalco. Made from the Sagrantino grape, it is known for its deep color, intense flavors, acidity, and tannins. Often described as full-bodied, Sagrantino has notes of dark fruits like black cherry, plum, and blackberry, accompanied by earthy, herbal, and sometimes spicy undertones. It pairs beautifully with rich and flavorful Umbrian food. If you go wine tasting while in Umbria, be sure to seek out this fine wine.
Wild Boar
Wild boar, or cinghiale, is one of the most iconic meats in Umbrian cuisine. This strongly flavored meat is often used in hearty dishes like pappardelle al cinghiale, where tender chunks of wild boar are slow-cooked in a decadent, tomato-based sauce and served with wide pasta ribbons. The meat is also used to make boar sausages, stews, and cured meats. My kids, for example, adore wild boar prepared the Umbrian way, which is cooked in tomato sauce with salty olives.
Wild Game
Wild game is a key feature in the Umbrian culinary tradition, thanks to the region’s lush forests. Wild boar, deer, and hare are among the most commonly hunted animals, and their meat is used in everything from hearty stews to cured meats. Wild game is typically prepared with simple ingredients, allowing the meat’s natural flavors to shine. Umbrians pride themselves on their ability to prepare wild game in a way that enhances its robust, gamey taste, while still being palatable even to the most discerning of eaters.
Three Traditional Places to Enjoy Umbrian Cuisine
The Slow Food traditions are alive and well, so you can find excellent Umbrian food throughout the region. However, a few restaurants are known for their exceptional offerings.
Assisi
For those venturing into the countryside, Osteria del Mulino, located outside the small town of Assisi, serves various rustic, farm-to-table dishes that highlight the best Umbrian ingredients.
Norcia
To me, the hands-down best place in Norcia is Norcineria Laudani. It is the only place in Norcia that still cuts all its meat by hand (instead of using an electric carving wheel). The restaurant takes extreme pride in its products and offers a great sampling of the area’s delicacies, including prosciutto and other cured meats.
Perugia
If you are in Perugia, Trattoria del Borgo Elce is a great spot. It serves traditional dishes like pappardelle al cinghiale, pasta with truffles, and zuppa di farro.
Frequently Asked Questions About Umbria Food
Traditional Umbrian cuisine is known for its rustic, earthy flavors, which highlight local ingredients like wild game, legumes, truffles, and olive oil. Dishes are simple yet bold, often cooked over open flames or slow-simmered, reflecting the region’s agrarian roots.
Some of Umbria’s most iconic dishes include:
- Crostini al tartufo: Grilled bread topped with black truffle paste.
- Porchetta: Slow-roasted, herb-stuffed pork, often served at festivals or in panini.
- Strangozzi al tartufo or al pomodoro: A thick pasta served with truffle or tomato-based sauces.
- Torta al testo: A flatbread filled with sausage, greens, or cheese.
- Zuppa di farro: Hearty spelt soup with vegetables and sometimes pancetta.
Umbrian cuisine emphasizes local and seasonal ingredients, including:
- Black and white truffles (especially from Norcia)
- Olive oil from areas like Trevi and Spello
- Legumes like lentils from Castelluccio
- Game meats such as wild boar, pigeon, and rabbit
- Sheep’s milk cheeses and cured meats like Norcia prosciutto
Get A Personalized Travel Itinerary
Get To Know Umbria Italy
Umbria may be one of Italy’s lesser-known regions, but its food is anything but forgettable. To fully appreciate the region’s food, it helps to know where to go and
what to see. Check out our introduction to Umbria Italy, which introduces five must-visit towns—like Assisi, Spoleto, and Orvieto—and outlines ten essential things to do. Whether visiting a vineyard near Montefalco or truffle hunting in Norcia, this guide will help you plan a trip that connects you with the culture and ingredients.
Classic Italian Recipes
Dreaming of eating classic Italian food now that you read all about Umbria Italy? Here are some classic Italian recipes to make at home:
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