7 Simple Swaps for a Healthier Summer BBQ
Summer is barbecue season—a time for outdoor meals, smoky flavors, and gathering with friends and family. But traditional BBQ fare often leans heavy on processed meats, sugary sides, and greasy snacks. The good news? With a few simple swaps, you can enjoy all the flavor and fun of a summer cookout while making choices that leave you feeling good.
Here are some easy ways to create a healthier summer BBQ spread, using fresh, organic ingredients and better-for-you options that everyone will love.
1. Swap Chips for Crunchy Alternatives
Chips and dip are a BBQ staple, but they can be high in sodium and lacking in nutrients. Try serving a colorful platter of raw veggies like bell peppers, carrots, cucumbers, and snap peas with guacamole or hummus. You can also add organic popcorn or roasted chickpeas for a crunchy, satisfying snack.
2. Choose Leaner Grilling Options
Instead of processed hot dogs or high-fat burgers, try grilling lean proteins like chicken breast, turkey burgers, or plant-based patties. Portobello mushrooms, zucchini, and eggplant slices also hold up well on the grill and add delicious smoky flavor.
3. Lighten Up the Sides
Traditional BBQ sides like potato salad and coleslaw are often loaded with mayo and added sugar. Try making lighter versions using Greek yogurt or olive oil-based dressings. For a fresh twist, serve a quinoa salad with chopped veggies and herbs, or a watermelon and cucumber salad with lime and mint.
4. Use Whole Grains
Skip the white hamburger and hot dog buns and go for whole grain or sprouted grain options. They add more fiber and keep you fuller longer. You can also offer lettuce wraps as a lighter alternative.
5. Rethink Dessert
Instead of sugary cakes and cookies, opt for naturally sweet treats like grilled fruit skewers, frozen banana slices dipped in dark chocolate, or DIY fruit pops made with blended berries and coconut water. These options satisfy your sweet tooth without the sugar crash.
6. Offer Smarter Snacks
Keep healthier, ready-to-eat snacks on hand for guests to grab between activities. Organic snack bars made with oats, nuts, and fruit are a great option (we love Kate’s Real Food bars). They’re easy to pack, don’t require refrigeration, and give you lasting energy for yard games or a post-meal walk.
7. Stay Hydrated the Healthy Way
Skip the soda and sugary drinks in favor of infused water or homemade iced tea. Add slices of lemon, cucumber, or fresh herbs like mint or basil to a pitcher of water for a refreshing drink that keeps everyone cool and hydrated.
Celebrate the Season, Feel Your Best
With a little planning, you can host or enjoy a BBQ that’s just as delicious as it is nutritious. Making small swaps doesn’t mean giving up your favorite flavors—it simply means choosing options that fuel your body and taste great. This summer, enjoy the cookouts, savor the sunshine, and feel good about what’s on your plate.
For more healthy tips, follow along with our blog.