Healthy BBQ Recipes for Your Summer Cookouts
Summer is the perfect time for outdoor gatherings and BBQ cookouts. While traditional BBQ fare can be heavy on calories and fats, you can enjoy delicious, healthy, and nutritious meals with a few simple tweaks. Here are some healthy BBQ recipes, including vegan options, to make your summer cookouts both tasty and health-conscious.
Grilled Lemon Herb Chicken Skewers
Ingredients:
- 2 lbs chicken breast, cut into cubes
- 2 lemons, juiced
- 3 cloves garlic, minced
- 1/4 cup olive oil
- 2 tbsp fresh rosemary, chopped
- 2 tbsp fresh thyme, chopped
- Salt and pepper to taste
- Wooden or metal skewers
Instructions:
1. In a large bowl, whisk together lemon juice, garlic, olive oil, rosemary, thyme, salt, and pepper.
2. Add chicken cubes to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the marinated chicken onto skewers.
5. Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is cooked through and slightly charred.
6. Serve hot with a side of grilled vegetables or a fresh salad.
Vegan Portobello Mushroom Burgers
Ingredients:
- 4 large portobello mushrooms, stems removed
- 1/4 cup balsamic vinegar
- 2 tbsp olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 4 whole-grain burger buns
- Your favorite burger toppings (lettuce, tomato, avocado, etc.)
Instructions:
1. In a small bowl, mix together balsamic vinegar, olive oil, garlic, salt, and pepper.
2. Brush the mushrooms with the marinade and let them sit for about 15 minutes.
3. Preheat the grill to medium heat.
4. Grill the mushrooms for about 5-7 minutes on each side, or until tender and juicy.
5. Toast the burger buns on the grill for a minute or two.
6. Assemble the burgers with your favorite toppings and serve.
Grilled Vegetable Platter
Ingredients:
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1 red bell pepper, cut into strips
- 1 red onion, cut into rings
- 1 cup cherry tomatoes
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
1. In a large bowl, toss all the vegetables with olive oil, balsamic vinegar, salt, and pepper.
2. Preheat the grill to medium-high heat.
3. Place the vegetables on the grill and cook for about 8-10 minutes, turning occasionally, until they are tender and have nice grill marks.
4. Transfer the grilled vegetables to a platter and garnish with fresh basil. Serve as a side dish or on top of whole-grain pasta or quinoa.
Vegan BBQ Jackfruit Sandwiches
Ingredients:
- 2 cans young jackfruit in water, drained and shredded
- 1 cup BBQ sauce (check ingredients for vegan)
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- 4 whole-grain sandwich buns
- Coleslaw for topping (optional)
Instructions:
1. Heat olive oil in a large pan over medium heat. Add the onion and garlic, and sauté until softened.
2. Add the shredded jackfruit to the pan and cook for about 5 minutes.
3. Pour in the BBQ sauce, stirring to combine. Cook for another 10-15 minutes, until the jackfruit is tender and heated through.
4. Season with salt and pepper.
5. Toast the sandwich buns on the grill or in a toaster.
6. Assemble the sandwiches by placing a generous amount of BBQ jackfruit on each bun and topping with coleslaw, if desired. Serve immediately.
Grilled Pineapple with Cinnamon and Honey
Ingredients:
- 1 pineapple, peeled, cored, and cut into rings
- 2 tbsp honey (or maple syrup for vegan option)
- 1 tsp ground cinnamon
Instructions:
1. Preheat the grill to medium heat.
2. In a small bowl, mix together honey and cinnamon.
3. Brush the pineapple rings with the honey-cinnamon mixture.
4. Grill the pineapple for about 2-3 minutes on each side, until grill marks appear and the pineapple is caramelized.
5. Serve as a sweet and healthy dessert or side dish.
Summer BBQs don’t have to be unhealthy. With these nutritious and delicious recipes, you can enjoy your cookouts while staying on track with your health and fitness goals. From juicy grilled chicken skewers to satisfying vegan portobello burgers and sweet grilled pineapple, there’s something for everyone to enjoy.
We hope these recipes inspire you to get creative with your summer cookouts. For more healthy eating tips and fitness advice, check out our other blogs on the Hoodfit site. Happy grilling!