BBQs aren’t exactly synonymous with healthy eating. They often feature heavy meats, creamy sides, and portions as big as your backyard. “People often associate BBQs with overindulgence,” says Brannon Blount, RDN, who is based in Danville, Virginia, adding that the many sides and choices may prompt people to eat more than normal.
That said, just because you’re grilling doesn’t mean you can’t build a healthy plate. In fact, a variety of BBQ foods, from appetizers to dessert, are genuinely nutritious. Here are nine backyard favorites that are as good for you as they are delicious.
1. Grilled Chicken
Of course, BBQs don’t always feature chicken in its healthiest form. (We’re looking at you, sweet sauces and salty breading.) When you’re doing the barbecuing, though, you can control what goes on your meat. “For a healthier approach, choose skinless cuts when possible and use marinades made with ingredients like olive oil, citrus juice, herbs, garlic, and yogurt,” White says.
2. Corn on the Cob
Grilling corn enhances its natural sweetness, White says, so the grilled version might not need many additional flavors. “Try topping it with lime juice, chili powder, fresh herbs, a drizzle of olive oil, or a sprinkle of feta cheese instead of heavily buttering or salting it,” she says.
3. Grilled Vegetables
It’s hard to go wrong adding more veggies to your plate. “Grilled vegetables are an easy way to add more fiber, vitamins, and color to summer meals,” says Blount.
Some nutrient-dense, grill-friendly options include grilled asparagus, summer squash, and artichokes. Keep the preparation light and summery by tossing vegetables in olive oil and herbs before barbecuing, Blount says. “This helps enhance flavor without relying on heavy sauces or excess sodium,” she says.
4. Watermelon
5. Beans or Bean-Based Sides
That high fiber content is particularly noteworthy for health. “Fiber is especially beneficial for digestive health, blood sugar management, and fullness,” White says.
Traditional baked beans are often loaded with added sugar, but they don’t have to be. White says that lighter versions can lean on spices like paprika or smoky condiments like mustard.
6. Grilled Fish
White recommends using marinades with herbs, citrus, garlic, or olive oil. “Grilling fish in foil packets with vegetables can help prevent sticking while adding moisture and extra nutrients,” she says.
7. Coleslaw
Not all coleslaw is created equal — mayo-heavy versions can be high in calories and saturated fat. One cup contains roughly 300 calories and 20 g of fat, with 3 g from saturated fat. But using other dressings can improve coleslaw’s nutritional profile. “Choosing a lighter vinaigrette or yogurt-based dressing, and adding ingredients like carrots or even sunflower seeds, can boost flavor and nutrition,” says Blount.
8. Pasta Salad
As with coleslaw, the healthfulness of pasta salad largely depends on its preparation. “Pasta salad can be a balanced option when it includes vegetables and a protein source like peas, mozzarella, or grilled meat,” says Blount. “Using whole-grain pasta can also help add more fiber,” she says.
Dressing made with Greek yogurt, olive oil, or vinaigrette helps keep calories and fat in check, White says.
9. Berries
While they’re in season, take advantage of berries’ impressive nutrient profile. “Berries are packed with antioxidants, fiber, and vitamin C, making them one of the most nutrient-dense summer fruits,” says Blount.
Enjoy strawberries, blueberries, raspberries, and blackberries as a whole-food dessert or bake them into a low-sugar fruit crisp.
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