A guide to healthy (and delicious) summer BBQ 

The unmistakable aroma of a backyard barbecue is one of summer’s greatest joys. But BBQs are often associated with heavy, indulgent foods that can leave us feeling sluggish and guilty. Good news: you don’t have to sacrifice your well-being to enjoy a summer cookout! You can absolutely savor all the smoky flavors and good company while making choices that nourish your body and leave you feeling great.

Smart grilling tips for a healthier cookout

Making a few mindful choices can significantly boost the health factor of your BBQ without sacrificing flavor.

• Choose lean proteins: While burgers and hot dogs are BBQ staples, consider leaner options. Fish (like salmon or tilapia), skinless chicken breasts or thighs, and turkey burgers are excellent choices. If you opt for red meat, select leaner cuts like sirloin or tenderloin and trim any visible fat.

• Marinate for flavor and health: Marinating your meats and even vegetables adds incredible flavor and can help reduce the formation of harmful compounds during grilling. Use marinades with herbs, spices, citrus juices, and olive oil. Remember to discard any marinade that has touched raw meat. Try this Simple Lemon Herb Marinade.

• Load up on veggies: Vegetables are your best friends at a BBQ. They’re packed with nutrients and can be grilled to perfection. Bell peppers, zucchini, corn on the cob, asparagus, onions, and mushrooms all take on a wonderful smoky flavor when grilled. Consider making vegetable skewers or grilling larger pieces in a grill basket.

• Mind your portions: It’s easy to overeat when faced with an array of delicious BBQ fare. Aim for a healthy plate by filling half with fruits and vegetables, one-quarter with lean protein, and one-quarter with whole grains.

• Keep it clean: Cleaning your grill after each use prevents leftover burnt bits from transferring to your food and helps reduce smoke.

Delicious and healthy BBQ recipes

Ready to fire up the grill? Here are some ideas for your healthy BBQ menu:

Main Dishes

• Grilled shrimp or fish skewers: Quick-cooking and delicious, shrimp and various fish fillets (like salmon or cod) are fantastic on the grill. Marinate them in lemon, garlic, and herb mixtures for a burst of flavor. Looking for more inspiration, check out these 35 Grilled Fish Recipes That’ll Turn You Into A True Grill Master.

• Lean chicken or turkey burgers: Skip the processed burgers and make your own with lean ground chicken or turkey. Add finely minced vegetables like bell peppers or onions to keep them moist and flavorful. Serve on whole-grain buns or lettuce wraps. This recipe for Southwestern Turkey Burgers brings the spice.

• Portobello mushroom burgers: For a satisfying vegetarian option, marinate large portobello mushroom caps and grill them. They have a hearty texture and absorb flavors beautifully. This recipe, dubbed The Best Grilled Portobello Mushroom Burger, might even fool meat lovers in the crowd!

Healthy Side Dishes

Swap out heavy, creamy sides for lighter, fresher options:

• Grilled vegetable medley: Toss sliced zucchini, bell peppers, red onion, and cherry tomatoes with a little olive oil, salt, and pepper, then grill until tender-crisp.

• Quinoa salad with roasted vegetables: A fiber and protein-rich base for a salad. Combine cooked quinoa with grilled corn, black beans, diced avocado, red onion, and a cilantro lime vinaigrette.

• Colorful coleslaw with greek yogurt dressing: Give traditional coleslaw a healthy makeover by using a Greek yogurt-based dressing instead of mayonnaise. Add a mix of shredded cabbage, carrots, and a touch of apple cider vinegar and honey.

• Watermelon and feta salad: A refreshing and surprising combination! Cubed watermelon, crumbled feta, fresh mint, and a drizzle of balsamic glaze make for a light and flavorful side. Get the recipe.

Refreshing Desserts

Finish your meal on a sweet, healthy note with grilled fruits:

• Grilled pineapple slices: The natural sugars in pineapple caramelize beautifully on the grill, enhancing their sweetness. Serve plain or with a small scoop of low-fat vanilla yogurt.

• Grilled peaches with a hint of cinnamon: Halved peaches grilled until tender and slightly charred are a delightful dessert. A sprinkle of cinnamon elevates the flavor.

By incorporating these tips and recipes, you can host a healthy and incredibly delicious BBQ that everyone will enjoy.

Happy grilling from Welia Health!