How to make BBQ healthy

Dietitian.Lauren Hmede
Aug 2, 2019
2 min read

We asked some of the country’s top registered dietitian nutritionists to share their 10 go-to BBQ picks.

1. Vinegar-Based Slaw

Simply switching up the mayo-based dressing in coleslaw can turn an otherwise fat-laden side dish into a superfood salad.

Cabbage, a member of the cruciferous vegetable family, helps protect against heart disease and certain types of cancer. And vinegar helps boost satiety (a feeling of fullness) and suppress body fat accumulation.

2. Grilled Corn

Besides tasting delicious, corn is a rich source of fiber which aids in digestion and also contains other beneficial nutrients, including folate, thiamine, phosphorous and vitamin A.

3. Baked Beans

Baked beans are packed with slowly digested protein and deliver stick-to-your-ribs fiber, so they keep me super satisfied.

To keep baked beans on the lighter side, avoid high-calorie canned versions made with added preservatives and sweeteners. Instead, make your own with less salt and sugar and boost flavor by using spices like smoked paprika or chipotle powder.

4. Whole-Grain Pasta Salad With Veggies

A typical mayonnaise-based pasta salad is loaded with fat, carbs and sodium, but sparse in veggies and fiber.

Choose whole grains pasta and dress it with fresh lemon vinaigrette, and I always include a generous amount of veggies.

5. Lean Steak

Steak provides me with protein which is critical for muscle growth, iron, zinc and vitamin B12.

The key to choosing leaner cuts of steak, which can be tougher, is how you cook them.

Season flank steak then sear on both sides over a hot flame. Turn down the heat and let it cook. By cooking it slowly and slicing thinly across the grain, it is perfect for tacos, salads or just by itself.

6. Seasonal Salads and Dips

A good seasonal salad option could be black bean, mango and jicama salad, and go-to dip is [one made from] tomato, black bean and avocado. Dishes like these are so flavorful and completely satisfying thanks to the healthy fats, fiber and plant-based protein.

7. Potato Salad With a Lighter Dressing

Potato salad is the quintessential comfort food.

To boost its nutritional value, try using different-colored potatoes, add in veggies and lighten up the dressing.

High in potassium, fiber, vitamin C and a host of powerful antioxidants

8. Grilled Vegetables

The nice thing about grilling is that you don’t have to add as much extra fat as you do when you pan-cook foods.

The other thing is that you can cook them minimally just until they are crunchy tender -- so you are not destroying as many vitamins with long cooking times.

9. Bunless Burger

Opt for bunless burgers topped with sliced tomato, which are delicious this time of year.

Enjoying a protein-packed patty without the refined, white-carb bun is also a smart strategy for weight control.

10. Raw Fruits and Vegetables

Raw fruits and veggies are a no-frills, tasty way to stay hydrated at a BBQ.

Many summer fruits and vegetables are not only low in calories and rich in fiber, vitamins and minerals, but they're also loaded with water.