A Solo Traveller’s Guide To Rome: Where To Eat, What To Do And How To Stay Safe

If your Roman holiday fantasies were shaped by The Lizzie McGuire movie—Vespa daydreams, gelato-fuelled adventures and cartwheeling across the Spanish Steps—consider this your sign to stop waiting for your own Paolo and start tackling the Eternal City solo. 

To help you navigate the pasta, piazzas and potential pickpockets with confidence and competence, we’ve teamed up with ahm Travel Insurance to bring you the ultimate guide to eating, exploring and staying safe in Rome as a solo traveller. Here’s everything you need to make your Roman adventure unforgettable.

Prep Like A Pro Before You Go

Rome wasn’t built in a day, and neither should your itinerary. A little pre-trip planning can make your solo adventure infinitely smoother.

Let’s start with the packing essentials: comfortable walking shoes are a non-negotiable, because while Rome’s cobblestone streets are undeniably charming, they can be brutal on flimsy footwear. A portable power bank will save you when your phone inevitably dips into the red halfway through navigating a maze of ancient streets, and a cross-body or anti-theft bag will give you extra peace of mind in busy areas. 

Before you board, it’s also worth double-checking your travel insurance, sorting your SIM card, and downloading Google Maps offline so you can navigate the city’s cobbled labyrinth without annihilating your data. Learning a little of the language goes a long way, too. While it’s easy enough to get by with English, locals genuinely appreciate even the smallest attempt of Italian, and a cheerful ‘grazie’ or ‘buongiorno’ tends to earn a much warmer reception. 

Pick Your Roman Home Base

Choosing the right neighbourhood can make all the difference when travelling solo, and Trastevere, Monti, Centro Storico and Prati are some of the best bases for exploring Rome.  We’re skipping the sometimes sketchy area around Termini Station for first-timers—it’s cheap, sure, but can feel a little intimidating, especially after dark. 

Trastevere is one of the most atmospheric parts of Rome. It's traditional yet trendy, with a distinct old-world charm but lively, bohemian energy. During the day, its narrow streets are relatively quiet, but once evening rolls around, the neighbourhood buzzes with piazzas, wine bars and trattorias, with boutique stays like Hotel Santa Maria and luxurious Horti 14 putting you right in the middle of it all. 

Monti, meanwhile, is a mashup of hipsters and history. This compact neighbourhood sits right on the Colosseum and Roman Forum, and stays like Fifteen Keys and Dharma Hotel are excellent bases for exploring the surrounding sights. 

You don’t need to be fluent in Italian to guess that Centro Storico puts you in the centre of it all. With Piazza Navona, Campo de’ Fiori and endless charming laneways at your doorstep, staying here means you're never far from Rome's most iconic landmarks. Cloud 7 makes a perfect launchpad for solo wandering, selfie-snapping and aperitivo hopping. 

And finally, Prati offers a slightly quieter alternative. Located just across the river from the Vatican, it feels calmer than the tourist-heavy historic centre, making it ideal for travellers who like a little downtime after a big day of sightseeing.  Mama Shelter Roma is our pick from Prati. 

Regardless of where you’re staying, getting from the airport is pretty straightforward. Taxis are a fixed €55 from the designated taxi stand, while the SIT bus and Leonardo Express train run direct to Termini, though you will likely need a short final leg to your accommodation.  

Eat Like An Italian 

Make no mistake: white history buffs will revel in the culture, this is absolutely a city for the pizza, pasta and pastry paramours among us. Carbs reign supreme, gelato can be found on every corner, potent espresso keeps the city buzzing from morning ‘til night and no day is complete without a cornetto or two.  

Eating solo can feel intimidating in some cities, but in Rome, it quickly becomes one of the greatest pleasures of travelling solo. You get to order exactly what you want, practice your Italian without judgment, stay as long as you like, and maybe even end up swapping stories with a fellow traveller, expat, or local at the table next door.

If you’re exploring the Colosseum, make a beeline for Trattoria Luzzi, a charmingly chaotic joint just around the corner from the ancient amphitheatre. This one is Nonna-approved: generous portions, red checkered tablecloths, and old-school hospitality. If it’s packed (which it often is), stroll down the street to their second outpost on the next block. Same menu, smaller space, fewer crowds. 

Across the river in Trastevere, Tonnarello is well worth the pasta pilgrimage. The lines are famously enormous, but just down the street is a much smaller second location that serves the same saucy goodness with a fraction of the wait time. 

While you’re in the neighbourhood, pop into Bar San Calisto, a slightly scruffy but beloved neighbourhood bar next door, where cheap drinks, lively locals and a wonderfully unpolished energy make this the perfect pasta pitstop. 

Elsewhere around Rome, classics like La Matriciana dal 1870 continue to serve timeless Roman fare, Roscioli is famous for its silky cacio e pepe, Da Enzo al 29 turns out the city’s most talked about carbonaras, and La Gatta Mangiona remains a firm favourite for outstanding Roman-style pizzas. Lizzie was right: this IS what dreams are made of. 

Explore Rome’s Greatest Hits 

Rome is basically an open-air museum, and exploring solo means you can wander at your own pace. 

Essential stops for history buffs include the Colosseum, where you can picture gladiators duking it out without anyone judging your dramatic reenactments; the Pantheon, with its jaw-dropping dome and oculus; the ancient ruins of the Forum and Palatine Hill; the heavenly frescoes of the Sistine Chapel; the monumental St. Peter’s Basilica; and the eerie Catacombs, for a slightly spookier peek into Rome’s past.

For premium people watching, the Spanish Steps and Piazza Navona are always buzzing. And, of course, there’s the Trevi Fountain, though we recommend going early in the AM or late at night to dodge the selfie sticks. Crowds aside, throwing a coin over your shoulder and making a wish at the Trevi Fountain is basically a rite of passage. When in Rome, right? 

Stay Street-Smart In The Eternal City 

Like almost everywhere in the world, a little awareness goes a long way when travelling solo in Rome. Stick to well-lit streets at night, trust your instincts, and don’t be afraid to ask locals for help—many Romans are very generous with directions, recommendations and tips (even if the explanation comes with a whole lotta fervent gesticulations). 

Walking is often the most enjoyable way to explore, but when your destination is further afield, the metro is usually the easiest option for solo travellers. It’s simple, predictable and connects many of the major sights (though if you’re out late, hopping in a short Uber will get you from A to B safely). 

Feeling confident enough to tackle Rome’s extensive bus system? Download Moovit. This handy free app shows real-time updates on bus locations, how long until they arrive, and how full they are, which can save you from squeezing onto a sardine-level service on a 40+ degree day. Google Maps will get you most of the way there, but Moovit connects directly with Rome’s transport network, so it’s often quicker to pick up delays or route changes. 

And of course, mind your belongings. Packed piazzas and crowded trains are prime pickpocket territory, so keep your bag zipped and valuables close.  

Ready to take Rome solo? Start with ahm Travel Insurance, brush up on your Italian and let the adventure begin. Find out more here. 

Editor’s note: This article is sponsored by ahm Travel Insurance and proudly endorsed by The Urban List. To find out more about who we work with and why read our editorial policy here. 

Limits, sub-limits, conditions and exclusions apply. This is general advice only. This product is distributed by Australian Health Management Group Pty Limited (ABN 96 003 683 298, AR 266711) and administered by Travel Insurance Partners Pty Limited (ABN 73 144 049 230, AFSL 360138). Travel insurance is underwritten by Zurich Australian Insurance Limited (ABN 13 000 296 640, AFSL 232507). Please consider your own needs and the Combined FSG/PDS to decide if this product is right for you. For information on the Target Market and Target Market Determinations, visit ahm.com.au/travel-insurance/forms-and-guides.