The best healthy grilled ideas, from appetizers to desserts

Summer barbecue season is a journey of sorts. On the one hand, there are messages—albeit toxic ones—about looking a certain way in a swimsuit (now would be a good time to remind everyone that every body is a swimsuit body). Conversely, summer safaris tend to be full of foods that don’t quite make the cut for the relatively loose Mediterranean diet. Finding healthy grilling ideas can be a challenge.

“Summer barbecues can be tricky if you’re trying to eat healthy,” said Beata Rydyger, BSc, RHN, registered nutritionist and HPVHUB contributor. “Often, foods are high in calories and highly processed, with lots of sugar in sauces and snacks, as well as sodium and preservatives.”

To be clear, there’s nothing wrong with having these foods if you want, whether you have them now and then or opt for them all summer long. However, you may also have health and fitness goals and are looking for ways to enjoy yourself while maintaining what most dietitians and doctors would consider a “nutritious” diet. These healthy grilling ideas will satisfy your taste buds and help you reach your personal goals.

The best healthy snacks for a barbecue

A plate of vegetables is a no-brainer, but the dish may not be your cup of tea. The experts went beyond that tried-and-true suggestion and even shared dive strategies.

Fruit skewers

Toss some grilled fruit alongside the chicken and shrimp for an app that fits the barbecue bill while still being nutritious.

“These provide a sweet, hydrating treat packed with vitamins, antioxidants and phytonutrients,” Rydyger said. “They’re a great way to satisfy a sweet tooth in a healthy way and are visually appealing. Fruit skewers can include berries, pineapple, melon, kiwi and banana.”

Mini quinoa salad

Don’t let the “mini” fool you – Rydyger says mini quinoa salads are packed with nutrients.

“Quinoa is a complete protein that provides all nine essential amino acids and is gluten-free,” she said.

Rydyger likes to mix quinoa with some vegetables and a light dressing, such as lemon juice or extra virgin olive oil, which contains healthy fats.

dips

Yes, dips are on the table, literally (at a barbecue) and figuratively (for you, even if you’re trying to eat “healthy”).

“When it comes to sauces commonly found at barbecues, such as ranch, salsa, and guacamole, I recommend gravitating toward salsa and guacamole,” said Sophia Deahl, MS, RD, a functional medicine dietitian. “Sauce contains tomatoes, onions, peppers and herbs, which are rich in essential nutrients such as vitamins, minerals and antioxidants. These nutrients support our overall health and well-being. guacamole it’s a source of omega-3 fats, which are anti-inflammatory, and fiber, which help promote energy levels and satiety.”

The best nutritious BBQ-style sides

We’ll hit the net in a second. However, sometimes the sides are tastier than the main event. Unfortunately, they can be high in fat and refined carbohydrates. Nutrition experts recommended some delicious alternatives.

Sweet potato fries

Instead of standard fries or potato salad, consider sweet potatoes. Deahl loves that they’re full of fiber, vitamins and minerals.

“Cooking or air-frying them with some herbs or spices can be a tasty and nutritious side option, avoiding the extra oil of frying,” she said.

Whole grain pasta salad

If pasta salad is an all-time favorite, dig deeper. Rydyger said a simple swap (white pasta for whole grain) can significantly improve nutritional value (but not taste).

“Toss whole pasta … with a variety of colorful vegetables, some feta cheese and a light vinaigrette for a nutritious, satisfying, fiber-rich side,” she said.

Healthy grilled ideas for a main course

Take the hamburger. Or the hot dog. This is. This is the tip. Wait, are you here for more? The experts gave us some ideas on how to make your favorite grilled protein more nutritious.

“One of my favorite strategies for maintaining healthy eating habits is to make indulgent meals more nutritious,” said Deahl. “For main courses, one way to make traditional barbecue options like hamburgers, hot dogs, or chicken to be more nutritious is to opt for lean protein sources and incorporate vegetables into the meal. For example, using lean ground turkey or chicken for burgers, adding tomato or lettuce, or opting for chicken sausages instead of traditional hot dogs.”

The best summer party desserts

Good news: You’ll want to save room for dessert.

Strawberries covered in dark chocolate

Naturally sweet strawberries take an indulgent turn when dipped in dark chocolate.

“Fruit is naturally rich in vitamins, minerals and antioxidants, making it a nutritious choice,” said Deahl. “Dark chocolate is rich in antioxidants and can satisfy your sweet tooth with less sugar than milk chocolate. Pairing it with strawberries adds vitamins, minerals and fiber, making it a healthier dessert option.”

Homemade fruit sticks

Rydyger loves the DIY version quintessential summer delight.

“Purée fruits of your choice with a little honey and freeze them in popsicle molds for a homemade treat,” Rydyger said. “This option allows you to control the sugar content and maximize the nutritional benefits of whole fruits, offering a hydrating, refreshing dessert rich in vitamins and antioxidants.”

Summary

While eating healthy at a barbecue isn’t as easy as a summer breeze, you can find nutritious options that taste great. Using whole carbohydrates, such as hamburger buns or salad dressing, is one way to increase the nutritional content of your food. Quinoa salads and sweet potato fries are great apps and sides, and dips like salsa and guacamole have healthy fats and vegetables. Although plant-based proteins are hallmarks of Mediterranean diets, lean cuts of chicken or swapping beef patties for turkey can also reduce fat intake. Fruit-based desserts like chocolate-covered strawberries and homemade popsicles are indulgent and rich in antioxidants. Sometimes you might want to have your favorite pie or beef burger, that’s fine too. What’s important is that you enjoy yourself and achieve your goals. A doctor and a dietitian can offer personalized advice.

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