Barbecue season is upon us, and with it comes the opportunity to enjoy delicious, grilled meals with friends and family. However, traditional barbecue fare often leans heavily on meats, sugary sauces, and starchy sides. With a few creative tweaks, you can turn your barbecue into a health-conscious feast without sacrificing flavor. Here are 12 healthy barbecue ideas from a dietitian to get you started.
Veggie-Loaded Burgers
Upgrade your classic beef burger by adding finely chopped vegetables to the mix. Incorporate mushrooms, bell peppers, onions, and spinach into your ground meat. Not only do these veggies add a nutritional boost, but they also keep your burger moist and flavorful.
Turkey or Chicken Burgers
Swap out your traditional beef patties for leaner turkey or chicken burgers. These options are lower in saturated fat and can be just as delicious, especially when seasoned with herbs and spices.
Portobello Mushroom Burgers
For a vegetarian option that’s hearty and satisfying, grill marinated portobello mushrooms. Their meaty texture and umami flavor make them a great alternative to traditional burgers.
Fruit and Veggie Kabobs
Experiment with colorful fruit and veggie kabobs. Skewer chunks of pineapple, bell peppers, zucchini, cherry tomatoes, and red onions. These kabobs are not only visually appealing but also packed with vitamins and fiber.
Grilled Fish
Fish is a fantastic source of lean protein and healthy omega-3 fatty acids. Try grilling salmon, tuna, or trout. Marinate the fish in a mix of olive oil, lemon juice, and herbs for a delicious, healthy main dish.
Spiced Chicken Skewers
Chicken skewers are a versatile barbecue option. Marinate chunks of chicken breast in a mix of yogurt and spices like cumin, coriander, and paprika. Grill until golden brown and serve with a side of tzatziki sauce for a Mediterranean twist.
Stuffed Bell Peppers
Grill whole bell peppers stuffed with a mix of quinoa, black beans, corn, and diced tomatoes. These peppers are rich in fiber, protein, and antioxidants, making them a nutritious and filling dish.
Grilled Vegetables
A platter of grilled vegetables can be a centerpiece of your barbecue spread. Slice eggplants, zucchinis, and asparagus spears, and grill them until tender. Drizzle with a bit of balsamic vinegar and olive oil for added flavor.
Sweet Potato Wedges
Swap out traditional potato fries for sweet potato wedges. Slice sweet potatoes into thick wedges, toss with olive oil, and season with paprika and garlic powder before grilling. These wedges are a great source of beta-carotene and fiber.
Cauliflower Steaks
Thick slices of cauliflower, known as cauliflower steaks, are perfect for grilling. Brush with a mix of olive oil, garlic, and your favorite herbs, and grill until charred and tender. These make a great low-carb alternative to traditional meat dishes.
Whole Grain Salads
Complement your grilled dishes with whole grain salads. Try a quinoa salad with diced vegetables and a lemon vinaigrette or a barley salad with herbs and a light dressing. Whole grains are high in fiber and keep you feeling full longer.
Grilled Fruit for Dessert
End your meal on a sweet note with grilled fruit. Peaches, pineapples, and watermelon slices caramelize beautifully on the grill. Serve them with a dollop of Greek yogurt and a sprinkle of nuts for a healthy and satisfying dessert.
By incorporating these healthy barbecue ideas, you can enjoy all the fun and flavor of grilling season while staying mindful of your nutritional goals. Whether you’re experimenting with veggie kabobs or savoring a grilled portobello burger, these dietitian-approved tips will help you create a delicious and health-conscious barbecue spread.
