Healthy Fourth of July Recipes

Your July Fourth cookout doesn't need to be loaded with fatty or sugary foods. Try some of these healthy recipes.

Nutrition & Movement

july fourth picnic


Whether you're hosting a barbecue or attending one as a guest, you want to serve or bring the right dish. You'll want to prepare something that everyone will want to eat after a fun but long day in the sun.

We're here with recipes that are perfect for any Fourth of July celebration. So fire up the grill, dig out the checkered tablecloth and dazzle your cookout companions with these patriotic and delicious ideas.

Appetizers

Easy Hummus
Everyone comes to a barbecue hungry. So you want to be sure you have an appetizer with broad appeal. Hummus fits that bill. Try this version, which is low in fat and calories and has no cholesterol.

Black Bean Avocado Dip
Tired of guacamole? Serve this black bean avocado dip with low-fat pita or tortilla chips. It boasts a variety of vegetables, plus fiber, too.

Chicken Satay
A chicken recipe that calls for peanut butter? You heard that right! We promise these grilled chicken skewers will be mouthwateringly delicious.

Main Courses

Salmon Burgers and Sweet Potato Oven Fries
These salmon burgers are anything but basic, taking your barbecue fare up a notch and keeping it healthy, to boot. Surprise guests by baking your fries and serving them sweet-potato style.

Chili Garlic Lime Shrimp
This chilled seafood dish is packed with flavor. And you can't get much easier than this for prep: Mix all ingredients in a bowl. Cover, marinate and serve.

Grilled Chicken and Avocado Quinoa Pilaf
Satisfy guests' appetites with this colorful meal. This pilaf pairs avocados and bell peppers with quinoa and grilled chicken for a tasty dish.

Sides

Blistering Brussels Sprouts
Add some kick to your vegetables. The spice seasonings here like garlic, cumin and red pepper flakes give a powerful punch to these Brussels sprouts.

Roasted Vegetables
Not sure what veggies guests like? This Roasted Vegetables dish will have something for everyone such as butternut squash, red bell peppers and Yukon Gold potatoes.

Asparagus with Gremolata Sauce
Summer vegetables are usually light, bright and flavorful, and this asparagus dish is no exception. This simple recipe takes 10 minutes to prep and 10 minutes to cook.

Salads

Mango Watermelon Salad
Watermelon and mango fans are sure to salivate over this salad. Serving suggestion: Remove the watercress and serve with grilled salmon or chicken.

Colorful Fiesta Veggie Salad
Bored of corn on the cob already? Banish that boredom with this salad that contains corn as well as avocados, peppers and onion. Serving suggestion: Place it in a portobello mushroom cap.

Jicama and Strawberry Salad
Jicama is a sweet, edible root—also called a Mexican turnip. Combine jicama with strawberries and oranges for a light and tasty summer salad.

Desserts

Vanilla Berry Parfaits
Fourth of July is often a hot and sticky day. Cool things down with this refreshing, light and healthy treat that will be enjoyed by both kids and adults.

Yummy Chunky Chocolate Brownies
This recipe uses healthy dark chocolate. Replace some fat by using prune puree and add walnuts for a dose of healthy omega-3 fatty acids and vitamin E. To make the puree, blend some pitted prunes with a bit of water until you have a pasty consistency.

Light Peach Cake
Keep things light on a sweltering day with this peachy treat. You can substitute ripe, fresh, thinly sliced peaches for canned peaches, if they're available. You can also top the cooked cake with fresh peach slices, whipped cream, ice cream or powdered sugar.

ADVERTISEMENT

Black Women Turn to Midwives to Avoid COVID and ‘Feel Cared For’

Fear of the pandemic and historically poor outcomes for Black women giving birth in hospitals is fuelling a demand for home births.

Pregnancy & Postpartum

Menopause Goes Beyond Reproductive Issues

This change of life affects our health from head to toe; it's important to get educated and find the right health care provider.

Menopause & Aging Well