Summer is the perfect time to fire up the grill and enjoy a barbecue with family and friends. But if you’re looking to keep things on the healthier side, traditional BBQ fare might not always fit the bill. Luckily, there are plenty of delicious and nutritious alternatives that can make your BBQ both tasty and better for you. From leaner meats to vibrant veggies, here are some healthier options to add to your BBQ menu. Let’s dive in and discover some mouth-watering swaps for your next cookout.
Contents
- 1 Grilled Chicken Breast
- 2 Turkey Burgers
- 3 Veggie Skewers
- 4 Portobello Mushrooms
- 5 Grilled Shrimp
- 6 Sweet Potato Wedges
- 7 Corn on the Cob
- 8 Grilled Fish
- 9 Quinoa Salad
- 10 Fruit Kabobs
- 11 Cauliflower Steaks
- 12 Lentil Burgers
- 13 Grilled Asparagus
- 14 Black Bean Salad
- 15 Tofu Kebabs
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Grilled Chicken Breast
Marinate 4 chicken breasts in a mixture of 2 tablespoons of olive oil, juice of 1 lemon, 1 teaspoon of dried herbs (like rosemary or thyme), salt, and pepper for at least 30 minutes. Grill over medium heat for 6-7 minutes per side until cooked through. Serve with grilled vegetables for a balanced meal. Grilled chicken breast is lean, protein-rich, and lower in saturated fat compared to red meat, making it better for heart health.
Turkey Burgers
Mix 1 pound of ground turkey with 1/4 cup of finely chopped onions, 2 cloves of minced garlic, 1 teaspoon of your favorite spices, salt, and pepper. Form into patties and grill over medium heat for 5-6 minutes per side until fully cooked. Serve on whole-grain buns with lettuce, tomato, and avocado for a wholesome burger experience. Turkey burgers are lower in fat and calories while providing good protein, making them a great substitute for traditional beef burgers.
Veggie Skewers
Skewer a mix of chopped bell peppers, zucchini, cherry tomatoes, and red onions. Brush with olive oil and sprinkle with herbs like oregano or thyme. Grill over medium heat for 10-12 minutes, turning occasionally. These veggie skewers are rich in vitamins and antioxidants, adding a fresh and crunchy element to your BBQ.
Portobello Mushrooms
Marinate 4 large portobello mushrooms in a mixture of 1/4 cup of balsamic vinegar, 2 tablespoons of olive oil, 2 cloves of minced garlic, salt, and pepper for at least 30 minutes. Grill for 5-7 minutes per side until tender. Portobello mushrooms are low in calories, packed with nutrients like fiber and potassium, and have a hearty texture that can satisfy even the most devoted carnivores.
Grilled Shrimp
Toss 1 pound of shrimp with 2 cloves of minced garlic, juice of 1 lemon, 1 teaspoon of paprika, salt, and pepper. Grill on skewers over medium heat for 2-3 minutes per side until pink and opaque. Grilled shrimp are low in calories, high in protein, and provide essential nutrients like selenium and vitamin B12, making them a quick and healthy BBQ option.
Sweet Potato Wedges
Cut 2 large sweet potatoes into wedges, toss with 2 tablespoons of olive oil, 1 teaspoon of paprika, salt, and pepper. Grill over medium heat for 20-25 minutes, turning occasionally until tender. Sweet potato wedges are packed with fiber, vitamins, and minerals, offering a healthier alternative to regular fries.
Corn on the Cob
Brush 4 ears of corn with olive oil and sprinkle with herbs like parsley or cilantro. Grill over medium heat for 10-15 minutes, turning occasionally until charred and tender. Corn on the cob is high in fiber and contains essential nutrients like vitamin C and magnesium, and grilling brings out its natural sweetness.
Grilled Fish
Season 4 fish fillets (such as salmon or tilapia) with olive oil, juice of 1 lemon, salt, pepper, and your favorite herbs. Grill over medium heat for 4-5 minutes per side until cooked through. Grilled fish is rich in omega-3 fatty acids, which are good for your heart, and can be served with a side of vegetables or a fresh salad.
Quinoa Salad
Cook 1 cup of quinoa according to package instructions and cool. Combine with 1 cup of chopped vegetables (like cucumber, bell pepper, and cherry tomatoes), 1/4 cup of chopped herbs (like parsley or cilantro), and dress with 2 tablespoons of olive oil and juice of 1 lemon. This quinoa salad is high in fiber, packed with vitamins and minerals, and gluten-free, making it a refreshing and healthy side dish.
Fruit Kabobs
Skewer pieces of pineapple, watermelon, strawberries, and grapes. Grill for 2-3 minutes per side until lightly charred. These fruit kabobs are hydrating, rich in vitamins and antioxidants, and grilling enhances their natural sugars, making them a fun and colorful dessert option for your BBQ.
Cauliflower Steaks
Slice 1 large cauliflower head into thick slabs, brush with olive oil, and season with salt, pepper, and your favorite spices. Grill over medium heat for 5-7 minutes per side until tender. Cauliflower steaks are low in calories, high in fiber and vitamins, and take well to marinades and spices, making them a unique and healthy alternative to traditional BBQ meats.
Lentil Burgers
Mix 2 cups of cooked lentils with 1/2 cup of breadcrumbs, 1/4 cup of finely chopped onions, 1 clove of minced garlic, 1 teaspoon of your favorite spices, salt, and pepper. Form into patties and grill over medium heat for 5-6 minutes per side until golden brown. Lentil burgers are rich in fiber, protein, and essential nutrients like iron and folate, offering a hearty and flavorful vegetarian BBQ option.
Grilled Asparagus
Drizzle 1 pound of asparagus spears with olive oil, sprinkle with salt and pepper, and grill over medium heat for 5-7 minutes, turning occasionally until tender. Grilled asparagus is low in calories, high in vitamins A, C, and K, and has a delicious smoky flavor, making it a simple and nutritious side dish.
Black Bean Salad
Combine 2 cups of black beans with 1 cup of corn, 1 cup of chopped bell peppers, 1/2 cup of chopped red onions, and dress with 2 tablespoons of olive oil and juice of 1 lime. This black bean salad is high in protein, fiber, and antioxidants, colorful, flavorful, and easy to make ahead of time, making it a hearty and healthy side dish for your BBQ.
Tofu Kebabs
Skewer cubes of tofu with your favorite vegetables, marinate in a mixture of 1/4 cup of soy sauce, 2 tablespoons of olive oil, 1 tablespoon of maple syrup, and 1 clove of minced garlic for at least 30 minutes. Grill over medium heat for 5-7 minutes per side until the tofu is golden and the vegetables are tender. Tofu kebabs are a good source of protein, containing all the essential amino acids, and make a delicious and nutritious alternative to meat skewers.
This article originally appeared on RetailShout.
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