Healthy Summer Barbecue Recipes

Jun 8, 2022

Summer is officially here so you are probably looking for healthy bbq recipes. Search no further, get all your bbq recipes from sauces to sides and salads right here in this blog. 

Best Healthy BBQ Food

There are lots of healthy options that are BBQ friendly. What comes to mind are summer fruits and vegetables. Your classic watermelon, corn on the cob, and grilled vegetables. Vegetables are an easy healthy food that you can do on the bbq. Foodiecrush.com has a delicious recipe for grilled summer vegetables and a beautiful list of the best vegetables for the grill. 

The best vegetables for grilling are:

  • Zucchini: green or yellow work perfectly, cut into 1/3″ to 1/2″ slices before grilling (cut too thin and they’ll fall apart).
  • Peppers: bell peppers, poblano peppers, jalapeño peppers, sweet baby peppers, and shishito peppers. Slice bell peppers and remove the seeds before grilling for the easiest eating.
  • Portobello mushrooms or large brown mushrooms: No need to slice the mushrooms, grill them whole. Start the mushrooms gill side down then finish cap side down to hold in moisture.
  • Eggplant: grilled is my favorite way to eat eggplant, where it becomes tender, creamy, and smoky.
  • Carrots: grilling quickly softens carrots and makes a pretty tiger-striped presentation
  • Onions: any variety including green onions becomes oh so sweet when grilled
  • Asparagus: fatter asparagus cooks more evenly than skinny and won’t fall through the grates
  • Corn: cooking corn doesn’t get easier than this! 
  • Artichokes: these grilled artichokes are my fave! 
  • Cauliflower: slice as steaks so they hold together
  • Broccoli: slice as steaks or grill in florets
  • Romaine lettuce: try it like this! soo good! 
  • Tomatoes: best grilled only if halved or grilled whole, watch them as they tend to explode and leak

If you’re looking for a good recipes for grilling veggies try the one below!

Ingredients:

  • 2 portobello mushrooms
  • 1 eggplant
  • 1 zucchini
  • 1 yellow squash
  • 1 onion
  • 1 bunch thick asparagus
  • 1 red bell pepper
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon kosher salt
  • 1 tablespoon freshly ground black pepper

Instructions:

  1. Prepare the grill with clean grates and preheat to medium heat, 350°F to 450°F.
  2. Trim the ends of the eggplant, zucchini, yellow squash, and onion and cut into 1/3″ to 1/2″ slices. 
  3. Seed the red bell pepper and cut it into quarters. 
  4. Trim the ends of the asparagus.
  5. Drizzle the vegetables with olive oil and sprinkle evenly with salt and pepper. 
  6. Grill the vegetables with the lid closed until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers, onion, and mushroom; 5-7 minutes for the yellow squash, zucchini, eggplant, and asparagus.
  7. Serve warm or at room temperature.

Healthy BBQ Sauce Recipe for Chicken

Sauces are where it is easy to get in trouble at a BBQ and make healthy food unhealthy. Many sauces have added sugars and preservatives that are not good for us. I swear by Fixate by Autumn and Bobby Calabrese for many of my sauces and dressings and these are the recipes I share with my clients. 

Healthy BBQ Sauce 

Ingredients: barbecue sauce

  • 2 Tbsp. olive oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, finely chopped
  • 2½ tsp. ground chili powder
  • ¼ tsp. ground paprika
  • ¼ tsp. sea salt (or Himalayan salt)
  • 1 tsp. ground black pepper
  • 1 pinch of ground cayenne pepper
  • 1 cup ketchup, reduced-sugar
  • ¼ cup raw honey
  • 2 Tbsp. apple cider vinegar
  • 2 Tbsp. yellow mustard
  • 2 Tbsp. Worcestershire sauce
  • 1½ tsp. liquid smoke (optional)

Instructions: 

  1. Heat oil in a medium nonstick skillet over medium-high heat.
  2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until the onion is translucent.
  3. Add garlic; cook, stirring frequently, for 1 minute.
  4. Add chili powder, paprika, salt, pepper, and cayenne pepper; cook, stirring frequently, for 1 minute.
  5. Add ketchup, honey, vinegar, mustard, Worcestershire sauce, and liquid smoke (if desired); cook over low heat, stirring occasionally, for 30 minutes.

Healthy Salad Recipes for BBQ

The remainder of the recipes from this blog can be found originally here

Dill Cucumber Salad

Ingredients: dill cucumber salad

  • 2 tsp. ground coriander
  • ½ tsp. ground black pepper
  • ½ tsp. sea salt (or Himalayan salt)
  • 3 Tbsp. apple cider vinegar
  • 1 Tbsp. raw honey (preferably acacia honey)
  • 3 cups thinly sliced English hothouse
  • Cucumber (approx. 1 medium cucumber)
  • ½ cup thinly sliced red onion (approx. ½ medium onion)
  • 2 Tbsp. finely chopped fresh dill

Instructions: 

  1. Combine coriander, pepper, salt, vinegar, and honey in a medium bowl;
  2. Whisk until incorporated.
  3. Add cucumber, onion, and dill; toss to blend.
  4. Refrigerate salad, covered, for at least 1 hour, and enjoy!

Watermelon Salad

Ingredients: 

  • 4 cups cubed watermelon, seedless
  • 2 cups chopped cucumber, seedless
  • 28 unsalted roasted peanuts
  • 2 Tbsp. low-sodium tamari soy sauce (or Thai fish sauce)
  • 2 Tbsp. fresh lime juice
  • 1 Tbsp. coconut sugar
  • 1 Tbsp. torn mint leaves
  • 1 Tbsp. torn basil leaves
  • 2 tsp. finely grated lime peel (lime zest)
  • 1 clove of garlic, finely chopped (or grated)
  • 1 tsp. finely chopped (or grated)
  • Fresh ginger

Instructions: 

1. Combine watermelon, cucumber, peanuts, soy sauce (or fish sauce), lime juice, sugar, mint, basil, lime peel, garlic, and ginger in a medium bowl; mix well. Enjoy

Healthy Recipes for BBQ Sides

Greek Yogurt Mashed Potatoes

Ingredients: greek yogurt mashed potatoes

  • ¾ cup unsweetened almond milk
  • ¾ cup reduced-fat (2%) plain Greek yogurt
  • ¼ cup + 2 Tbsp. green onions, sliced, divided use
  • 2 lbs. medium red potatoes cut into cubes
  • Water
  • ½ tsp. sea salt (or Himalayan salt), divided use
  • Ground black pepper (to taste; optional)

Instructions:

  1. Heat almond milk, yogurt, and 2 Tbsp. green onions in a small saucepan over medium heat. Bring to a boil. Turn off the heat. Set aside.
  2. Place potatoes in a medium saucepan. Cover with water. Add ¼ tsp. salt. Bring to a boil over medium-high heat. Reduce heat to medium-low; gently boil for 15 to 20 minutes, or until tender. Remove from heat.
  3. Strain green onions from almond milk mixture; discard onions. Set aside.
  4. Drain water from potatoes. Return potatoes to heat. Gradually add almond milk mixture, mashing potatoes as milk is added; cook over low heat for 1 to 2 minutes. Remove from heat.
  5. Add remaining ¼ cup green onions, remaining ¼ tsp. salt and pepper (if desired).
  6. Serve warm.

Collard Greens Au Gratin

Ingredients:

  • Nonstick cooking ingredients spray
  • Hot water
  • ½ tsp. sea salt (or Himalayan salt), divided use
  • 2 bunches of collard greens, center ribs, and stems removed (approx. 6 cups)
  • 2 Tbsp. olive oil, divided use
  • 1 medium onion, chopped
  • 4 cloves garlic, choppedcollard greens au gratin
  • 2 Tbsp. whole-wheat flour
  • 1 cup unsweetened almond milk
  • ¼ tsp. ground nutmeg
  • ¼ tsp. ground white pepper
  • ¾ cup grated Parmesan cheese
  • ¼ cup whole-wheat panko breadcrumbs

Instructions:

  1. Preheat the oven to 400º F.
  2. Lightly coat a 2-quart baking dish with spray. Set aside.
  3. Heat water and ¼ tsp. salt in a large saucepan over high heat.
  4. Add collard greens; cook for 3 to 5 minutes, or until tender-crisp and bright green. Drain collard greens and place in an ice bath for 10 minutes.
  5. Drain collard greens; squeeze dry with paper towels. Coarsely chop. Place in a large bowl. Set aside.
  6. Heat 1 Tbsp. oil in a medium nonstick skillet over medium-high heat.
  7. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until the onion is translucent.
  8. Add garlic; cook, stirring frequently, for 1 minute. Remove from heat. Set aside.
  9. Add onion mixture to collard greens; mix well. Set aside.
  10. Heat remaining 1 Tbsp. oil in the same skillet over medium-high heat.
  11. Add flour; cook, whisking frequently, for 2 to 3 minutes, or until flour is light brown.
  12. Slowly add almond milk, whisking constantly. Season with remaining ¼ tsp. salt, nutmeg, and pepper. Bring to a boil, whisking frequently. 
  13. Reduce heat to medium-low; gently simmer, stirring frequently, for 5-10 minutes, or until thickened.
  14. Add almond milk mixture and cheese to collard green mixture; mix well. Place in a prepared baking dish.
  15. Top evenly with bread crumbs.
  16. Bake for 18 to 22 minutes, or until the sauce is bubbling.

If you feel like you are wanting more recipes, tips, and tricks on mental health, mindset, relationships, and a roadmap to living your healthiest life, I have many more tips and tools for your toolbox where those came from. All of my meal plans include access to hundreds of recipes and short, easy, all levels workouts. If you have any specific recipes you would like or fitness program questions, always feel free to reach out to me. My mindset work is all-encompassing and can help you release trauma and roadblocks to ensure a more balanced and joyful life. Thanks for reading. I hope this information was useful and finds you in a space of the heart. 

Love and Light Always,

Sarah

– Sarah Savino is my recommended Wellness, Mindset and Nutrition Coach who resides in Colorado but has a community of clients she guides and manages nationally. She has her frequent retreats that her clients are encouraged but not required to attend and someone who knows first hand how it is to be overworked and overweight. She is a living truth that once within the right community and with the right guide, everything is possible. She can be reached:

Dr. Shakib, your Irvine Posture Chiropractor