Backyard BBQs are a delicious summer staple, but they can often come with higher than ideal amounts when it comes to saturated fats, added sugar, and overall calorie intake. The good news? You don’t have to sacrifice flavor to make your cookout healthier! With a few easy, healthy BBQ swaps, you can enjoy all the smoky goodness of grilling while supporting your health goals.
I recently stopped by Great Day Louisiana to share some of my top tips when it comes to hosting a healthier BBQ this Memorial Day. Here’s a dietitian-approved guide to help you level up your next BBQ with healthy, satisfying alternatives.
Healthier BBQ Proteins
When it comes to protein, choose lean cuts that deliver flavor without excess fat. Instead of traditional 80/20 beef burgers, hot dogs, or brisket, try these smart swaps:
- Grilled chicken breasts
- Grilled chicken thighs
- Turkey burgers
- Amylu chicken burgers and sausage
- Tri-tip steak
- London Broil
- Applegate hot dogs
Each of these lean cuts contains less than 10 grams of total fat and under 4.5 grams of saturated fat per 4-ounce serving. They’re lower in calories and saturated fat but still packed with protein—perfect for heart health and muscle maintenance.
Pro tip: For leaner cuts of meat like a london broil, use marinades made with herbs, garlic, lemon juice, or vinegar to add big flavor without adding extra fat or sugar.
How can I upgrade my BBQ side dishes?
As much as we love them, traditional sides like creamy potato salad or mac & cheese can be heavy and high in saturated fat. And instead of chips and fries, opt for grilled vegetables! Grilling enhances the natural sweetness and smoky flavor of veggies, making them a crowd-pleasing option that’s both satisfying and low in calories. The grill is already fired up, might as well use it! Bighten your plate with these colorful, nutrient-dense options:
- Lightened-up coleslaw: Swap half the mayo for olive oil or Greek yogurt to reduce saturated fat and boost healthy fats.
- Watermelon cucumber skewers: These fresh, hydrating bites are a fun finger food and appetizer in one. They offer a cool crunch and natural sweetness that pairs perfectly with grilled meat.
- Some grill-friendly veggies include:
- Zucchini
- Bell peppers
- Mushrooms
- Red onion rounds
- Asparagus
- Corn on the cob
Colorful sides not only boost the nutrition of your BBQ spread, but also make your plate more visually appealing and satisfying. And replacing a second serving of meat with grilled veggies can save hundreds of calories and grams of fat—and help you meet your daily fiber and antioxidant needs.
What are some healthier dessert options?
End your BBQ on a sweet—but health-conscious—note by featuring fruit-forward desserts. Summer’s best flavors come from seasonal produce, and it doesn’t take much to turn them into a treat. Here are some ideas:
- This super Easy Mixed Berry Crisp
- Fresh strawberries sprinkled with a little sugar over angel food cake
- Fresh mixed berries with a dollop of whipped cream
- Healthier frozen treats like Yasso or GoodPop popsicles
What are some healthier drink options?
Beverages like soda, sweet tea, or alcoholic beverages can sneak in lots of added sugar and calories. Instead, sip on refreshing, lower-sugar options:
- Iced herbal teas (like mint or hibiscus): These are naturally caffeine-free, hydrating, and rich in antioxidants. You can always go half sweet half unsweet tea!
- Low-sugar mocktails: Try sparkling water mixed with Strawberry Lemonade or tepache (a fermented pineapple drink rich in probiotics), fresh citrus juice, and a sprig of mint or basil.
These options keep you cool and hydrated while cutting back on sugar—and they look just as festive in your favorite summer glassware.
Final Tips for a Healthier BBQ
- Plan a colorful plate: Aim to fill half your plate with veggies and fruit, one quarter with lean protein, and one quarter with whole grains (like a whole grain bun or corn).
- Watch portion sizes: BBQs can encourage mindless eating. Start with small portions—you can always go back for more!
- Make hydration a priority: Hot days and salty foods mean your hydration needs go up. Water, sparkling water, and herbal teas are your best friends.
- Pick one thing you really love: we’re all about adding more of the good vs. restriction over here. If there’s a certain thing you really love, like mac & cheese, or brisket, choose one and enjoy it!
Healthy BBQ Swaps in Summary:
| Traditional Choice | Healthier Swap |
|---|---|
| 80/20 beef burger | Grilled chicken breast or turkey burger |
| Mayo-heavy potato salad | Lightened-up coleslaw |
| Chips or fries | Grilled vegetables |
| Store-bought desserts | Homemade berry crisp or grilled peaches |
| Soda or sweet tea | Iced herbal tea or low-sugar mocktail |
The Bottom Line:
A healthy BBQ doesn’t mean giving up your favorite foods—it just means making smarter choices that still satisfy. By opting for lean proteins, colorful veggies, and naturally sweet desserts, you can enjoy a balanced, flavorful summer gathering that supports your wellness goals!