Healthy BBQ Makeover: Smart Swaps for a Gut-Friendly Summer Cookout

Rethinking BBQ Staples: Healthier Swaps for Classic Dishes

Lean Protein Power: Choosing Chicken, Fish, and Turkey

This summer, instead of indulging in high-fat proteins like beef and pork, try lean options like chicken, turkey, and fish. These proteins are known for being less inflammatory as they are lower in saturated fats and higher in polyunsaturated fats.

Veggie-Centric Grilling: Adding Color and Nutrients

If you’re looking to add more flavor and variety of color to your summer dishes, try adding grilled vegetables. Peppers, onions, mushrooms, zucchini, and squash are all great options to throw on the grill with chicken and skewer on kabobs. You can also bake or lightly sauté vegetables for alternative preparation methods. Or you can skip cooking altogether and enjoy a nice veggie platter or colorful salad. Consuming a wide variety of multi-colored vegetables increases your fiber, antioxidant, and micronutrient intake. Another goal is to make veggies the main focal point of the meal! Research has shown that a higher intake of plant foods, such as vegetables, is key to optimal health.

Smart Carb Choices: Whole Grains and Sweet Potatoes

Limit simple carbohydrates like white bread, pasta, and desserts. Opt for fiber-rich carbs like sweet potatoes, red potatoes, purple potatoes, whole grains like quinoa, brown rice, amaranth, sorghum, barley, or millet. Other high-fiber, high-micronutrient carbohydrate choices include beans and lentils. Increasing fiber intake helps stabilize blood sugar levels and optimize insulin utilization within the body. Fiber also helps you to stay full longer. Another smart carb choice is adding fruit!

Flavorful Marinades and Rubs: Ditching the Sugar and Salt

Herb-Infused Marinades: Adding Zest and Freshness

Marinades are a great way to add flavor and moisture to cooked proteins. You can even marinate vegetables or tofu! I love using Primal Kitchen dressings and marinades for grilling. They are minimally processed and use whole ingredients instead of corn syrup and other artificial flavors or additives.

Spice Rubs: Creating Bold and Savory Flavors

Try making your own spice rub for flavor! Check out this recipe for The Best Dry Rub for Chicken. It combines a variety of spices and seasonings to create a flavorful palate. I have even used this on pork chops. If you can tolerate spicy foods, consider making your own Cajun or Creole seasoning to use with fish, chicken, or sausage. It might also be a great addition to vegetables. Just be mindful when creating different seasonings to avoid spicy flavors if you experience reflux or have indigestion. Dry seasonings that contain parsley, basil, rosemary, or other herbs are generally better tolerated.

Limiting Processed Sauces: Making Your Own Healthy Alternatives

If you’re feeling really bold, you can even create your own sauces and marinades. Pre-prepared sauces tend to contain higher amounts of added sugars and other artificial ingredients. You can typically estimate amounts to taste when creating, but for those who love recipes, try this amazing vinaigrette recipe for any protein you plan to grill.

Side Dish Sensations: Lighter Options for Summer

Fresh Salads: A Burst of Flavor and Nutrients

Put all those carb-heavy, hot dishes aside for the summer and opt for more fresh salads. Take your marinated protein of choice and top it on a bed of lettuce, spinach, or other fresh greens alongside your favorite vegetables (raw or cooked). You may even top it off with a homemade vinaigrette to dress it. Here are some of my favorite varieties of salads with protein:

• Mixed greens, fresh berries, carrots, goat cheese, toasted walnuts, and marinated balsamic chicken topped with a balsamic vinaigrette

• Fresh romaine lettuce, cucumber, carrots, tomatoes, sautéed buttery shrimp with a lovely lemon vinaigrette

• Mixed greens with spinach, onion, gorgonzola, apples or grapes, green pepper, and marinated steak with a homemade Italian dressing  

Fruit Salads: A Refreshing and Light Dessert

Summer is a wonderful season to enjoy ripe, colorful, juicy fruit. Try mixing up a fruit salad with your favorite fruits and topping it with Greek yogurt and honey. You can even melt chocolate with coconut oil and drizzle it over fresh berries for a simple yet delectable treat! On really hot days, blend up some frozen pineapple and bananas to make a smooth sorbet.

Hydration and Healthy Drinks: Staying Refreshed

Infused Water: Adding Flavor Without the Calories

Jazz up water without adding calories! Some of my favorite combinations for flavoring water are cucumber with watermelon or fresh berries and mint leaves for a refreshing taste. For an invigorating vibe, try grated ginger and citrus (lemon, lime, or orange). You can even use sparkling water instead for a different twist.

Unsweetened Beverages: Iced Tea and Sparkling Water

Other summer beverage options include fruit-infused iced tea. Brew some black tea lightly sweetened with monk fruit or stevia, then add fresh mint or sliced peaches for an extra flavor boost. You can also try a variety of sparkling waters, such as Spindrift or Bubbly.

Mindful Eating at BBQs: Enjoying the Festivities Without Overindulging

Portion Control: Keeping Servings in Check

Too much of a good thing can be a bad thing. Aim to consume fair portions for effective weight management. MyPlate is a great visual to help you create a delicious spread! If you find that after one plate that you’re still hungry, wait 5-10 minutes after eating to see if you’re still truly hungry. Load your plate with fresh produce and limit high-carb foods to lower your total calorie intake.

Slowing Down and Savoring: Appreciating the Food and Company

Remember to take time when eating your meal—stop between bites to enjoy the conversation of good company. Chew proteins well (at least 15-20 chews per bite) to help aid digestion. Aim to consume your food over 30 minutes for optimal digestion and to allow your body to reach satiety before you possibly overeat. Use all your senses to get a full experience of the meal before you! 

1. _{Donofrio, J. (2024, June 9). Homemade Italian dressing. Love and Lemons. https://www.loveandlemons.com/italian-dressing-recipe/} 

2. _{Donofrio, J. (2024, May 13). Lemon Vinaigrette. Love and Lemons. https://www.loveandlemons.com/lemon-vinaigrette/} 

3. _{Eat healthy with myplate. MyPlate.gov | U.S. Department of Agriculture. (n.d.). https://www.myplate.gov/} 

4. _{EatingWell. (2024, April 22). Balsamic marinade. EatingWell. https://www.eatingwell.com/recipe/250315/balsamic-marinade/} 

5. _{Lin, I. (2024, June 24). We always make a double batch of this all-purpose dry rub for chicken and more. Simply Recipes. https://www.simplyrecipes.com/recipes/the_best_dry_rub_for_chicken/} 

6. _{One Creative Cook. (2025, March 21). Quick all-purpose marinade for veggies, meat, or tofu (no sugar or soy sauce!). One Creative Cook. https://www.onecreativecook.com/recipes/all-purpose-marinade#recipe-card} 

7. _{Younkin, M. (2024, March 5). The best balsamic vinaigrette. Barefeet in the Kitchen. https://barefeetinthekitchen.com/best-balsamic-vinaigrette/}