Healthy BBQ ideas: Delicious and nutritious grilling for everyone

BBQ season is a beloved time of year, where the aroma of smoky grilled food fills the air, and friends and family gather for a good time. However, traditional BBQ dishes often come with high-fat meats, heavy sauces, and carb-laden sides. The good news is that you don’t have to sacrifice flavour or fun to keep your BBQ healthy. Here are some tips and recipe ideas that will allow you to enjoy a mouthwatering BBQ feast this weekend, without the guilt. 

1. Choose leaner proteins 

While burgers, sausages, and ribs are BBQ staples, they’re often high in saturated fats. Instead, opt for leaner cuts of meat and healthier protein alternatives: 

• Chicken breast or thighs: Skinless chicken is a lean, protein-packed choice. Marinate in herbs, lemon, garlic, and olive oil for a delicious and tender outcome. 

• Turkey burgers: Substitute traditional beef patties with turkey. To keep them moist, add finely chopped onions, garlic, and your favourite herbs. 

• Fish: Grilled fish, like salmon or trout, is not only healthy but also quick to cook. Season with a simple mix of olive oil, lemon, dill, and black pepper. 

• Plant-based options: Grilled portobello mushrooms, tofu, or veggie burgers are great options for those looking to reduce their meat consumption. Marinating tofu before grilling helps absorb flavours and gives it a delicious, crispy exterior. 

2. Get creative with veggies 

Vegetables are often overlooked in BBQs, but they can be the star of the show when grilled. Their natural sweetness is enhanced on the grill, and they provide essential nutrients and fibre: 

• Grilled vegetable skewers: Load skewers with a variety of colourful veggies like bell peppers, zucchini, cherry tomatoes, and red onions. Brush with olive oil, sprinkle with herbs, and grill until tender. 

• Corn on the cob: A BBQ classic, but instead of slathering with butter, try brushing with a mixture of olive oil, lime juice, and a sprinkle of chilli powder. 

• Stuffed peppers: Hollow out bell peppers and stuff them with a mixture of quinoa, black beans, corn, and spices. Grill until the peppers are charred and the filling is hot. 

• Asparagus and green beans: Lightly coat with olive oil, salt, and pepper, then grill until slightly charred. These make a fantastic side dish that’s both healthy and delicious. 

3. Healthier marinades and rubs 

Many store-bought marinades and BBQ sauces are loaded with sugar, sodium, and preservatives. Making your own at home allows you to control the ingredients: 

• Citrus-based marinades: Lemon, lime, and orange juices make excellent bases for marinades. Combine with herbs like rosemary or thyme, garlic, and a touch of olive oil for a fresh, zesty flavour. 

• Yogurt-based marinades: Perfect for chicken and lamb, yogurt marinades keep the meat tender while adding a rich, tangy flavour. Mix plain Greek yogurt with garlic, cumin, coriander, and a bit of lemon juice. 

• Spice rubs: Create your own dry rubs using spices like paprika, cumin, coriander, and chilli powder. Rub directly onto your meats or veggies for a punch of flavour without the added sugars. 

4. Smarter side dishes 

Traditional BBQ sides like potato salad, coleslaw, and baked beans can be calorie-dense. Opt for lighter, nutrient-rich alternatives: 

• Quinoa salad: A light and protein-rich side, mix cooked quinoa with diced cucumbers, tomatoes, red onions, and a lemon vinaigrette. 

• Grilled sweet potatoes: Slice sweet potatoes into rounds or wedges, brush with olive oil, and grill until tender. They’re a great source of vitamins and minerals and are naturally sweet. 

• Kale or spinach salad: Toss fresh kale or spinach with seasonal fruits like berries or peaches, some nuts, and a light vinaigrette for a refreshing side. 

• Cauliflower rice: A low-carb alternative to traditional rice, sauté cauliflower rice with garlic, onions, and a bit of olive oil. You can add herbs or even some grilled veggies for extra flavour. 

5. Desserts on the grill 

No BBQ is complete without dessert, and yes, you can keep it healthy too: 

• Grilled fruit: Pineapple, peaches, and watermelon all grill beautifully. The heat caramelises their natural sugars, enhancing their sweetness. Serve with a dollop of Greek yogurt or a sprinkle of cinnamon. 

• Fruit kebabs: Skewer chunks of your favourite fruits and lightly grill. The warmth brings out the fruits’ juiciness and makes for a refreshing, sweet treat. 

• Grilled banana splits: Slice bananas lengthwise, grill until soft, and top with a scoop of vanilla Greek yogurt, a drizzle of honey, and a sprinkle of nuts. 

6. Hydration and healthy beverages 

Finally, staying hydrated is key, especially when you’re out in the sun. While sugary fizzy drinks and alcoholic beverages are common at BBQs, there are healthier alternatives: 

• Infused water: Add slices of cucumber, lemon, lime, or berries to your water for a refreshing and flavourful drink. 

• Iced herbal teas: Brew herbal teas like mint, hibiscus, or chamomile, and serve over ice. These are naturally caffeine-free and can be sweetened with a touch of honey if needed. 

• Mocktails: Create alcohol-free cocktails using sparkling water, fresh fruit juice, and herbs like mint or basil for a refreshing drink that won’t leave you dehydrated. 

Healthy BBQs are all about balance, flavour, and creativity. By making thoughtful choices in your proteins, veggies, sides, and even desserts, you can enjoy a delicious BBQ spread that’s as good for your body as it is for your taste buds. So, fire up the grill, invite your loved ones, and enjoy a healthy BBQ that everyone will rave about!