:max_bytes(150000):strip_icc()/healthy-grilled-recipes-zaatar-tofu-skewers-0424DINN51-a18d6045d82641ceada69eeb4cf7ecab.jpg?w=1024&resize=1024,1024&ssl=1 "7 Healthy Grilled Recipes for Easy, Flavorful Summer Meals")
Summer has finally arrived…as has grilling season! “Summer is rolling around, which means it’s time to fire up the grill,” says Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. Grilling is a fantastic way to skirt excessive oils, fats, and breading in cooking, often yielding a healthier final result. However, not all grilled recipes are considered healthy choices. Here, we’ll highlight eight nourishing recipes to try this grilling season, along with how to determine whether a grilled recipe is a healthy option for you and your family.
- Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna
- Kelly Powers, MA, RDN, registered dietitian and founder of Weeknight Dinners
8 Healthy Grilled Recipes
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Grilled Portobello Burger
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Carla Gonzalez Hart
While grilled burgers are a classic summertime favorite, they often boast high levels of saturated fat (and sodium, depending on whether or not you add cheese). Thankfully, there are plenty of better-for-you options available that are just as tasty, like grilled portobello burgers! This recipe still satisfies that cheeseburger craving, too, with the addition of paneer-style cheese (aka, cubed cottage cheese). “Portobello mushrooms have a strong umami flavor, making them a great meat substitute,” Peruvemba says. “They provide selenium and B vitamins, and grilling them enhances their savory, juicy texture—no beef patty needed.”
Za’atar Tofu Skewers
Jennifer Causey
There are so many delicious reasons plant-based eaters should be firing up the grill just as often as meat eaters—and one of these is grilled tofu. “Grilled tofu is a fun, flavorful way to add plant-based protein to your cookout,” Peruvemba says. “While everyone else is flipping burgers, why not try skewers with a savory za’atar twist.” Both tofu and za’atar are full of micronutrients and antioxidants to support overall health, and this recipe is also chock-full of veggies for a healthy dose of fiber (and flavor).
Grilled Eggplant and Red Pepper Dip
Greg Dupree, Prop Stylist: Julia Bayless , Food Stylist: Emily Nabors Hall
Grilling specific elements of a dish can add incredible depth of flavor to the final product—as exemplified by this grilled eggplant and red pepper dip. “Plus, this dip is a great way to add vegetables to a meal or snack,” says Kelly Powers, MA, RDN, registered dietitian. The pine nuts, garlic, and paprika in this recipe add both antioxidants and delicious Mediterranean flavor to this show-stopping dish that’s perfect for summer cookouts.
Grilled Mediterranean Salad
JENNIFER CAUSEY
Speaking of Mediterranean flavor, this grilled pasta salad brings plenty of it to the table. “This pasta salad is packed with grilled veggies like zucchini, eggplant, and bell pepper—all high in fiber and phytonutrients. It’s hearty and super satisfying,” Peruvemba says. “It has everything we want in a meal: protein, carbs, fat, and fiber,” Powers adds. While it does include a little bit of halloumi cheese, which adds saturated fat and sodium, it’s included in small enough amounts to keep levels low.
Grilled Swordfish With Couscous and Tomatoes
Fred Hardy
If you’re new to grilling fish, the secret to success is choosing a filet hearty enough to stand up to the high heat of the grill—like swordfish. And aside from featuring this unique fish, this recipe is also full of veggies, herbs, and couscous to cover all your major nutrient groups. “This balanced meal is full of texture, color, and flavor,” Powers says. If you don’t have access to swordfish or want to choose an alternative for any reason, salmon, halibut, snapper, or mahi mahi would all work beautifully here.
Grilled Honeynut Squash Salad
Christopher Testani
Although many of us fire up the grill during the summer months, the grilling season extends well into the fall. This opens up a variety of seasonal produce to add to your hot grates—like honeynut squash! “Grilling brings out the natural sugars in honeynut squash, making it even sweeter,” Peruvemba says. “It’s also a great source of beta-carotene, which supports skin and eye health—and the miso dressing adds flavor and gut-friendly benefits.” This salad is a fantastic way to reach your daily fiber goals, too, thanks to the napa cabbage and radicchio it features.
Grilled Romaine Salad With Avocado Dressing
Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Of all the grillable veggies, romaine lettuce might be one of the most unique options. While most lettuces would quite literally wilt to nothing if they even came near the grill, romaine is hearty enough to (briefly) withstand the heat. This adds an incredible charred flavor to recipes while still maintaining the satisfying crunch this lettuce is known for, as well as the fiber, iron, folate, and vitamins A, C, and K it contains. This grilled Caesar recipe is also a home run for health as it subs out the cream and (most of the) mayo commonly found in traditional Caesar dressing for heart-healthy avocado.
What Makes a Grilled Recipe a Healthy Choice?
When gauging healthfulness, it’s important to consider not only the food you’re grilling but also any rub or marinade added to it. Animal-based proteins are most commonly hitting hot grills nationwide—but some of these options are better for you than others. Ideally, we want to opt for lean proteins like skinless poultry, fish, and cuts of meat with minimal visible fat to keep saturated fat to a minimum. This is because—while controversial—saturated fat has been shown to increase cholesterol levels and heart disease risk in certain studies. Plus, high intake of red meat over long periods of time has also been linked to elevated heart disease and colon cancer risk.
“In the U.S., meat tends to take center stage at cookouts—but you can grill so much more than that,” Peruvemba says. These can range from sides to main dishes. “Try grilling the foods you don’t eat enough of, like veggies, fruits, and even tofu,” she says. “Most Americans get plenty of animal protein, but only one in 10 meet the recommended intake for fruits, vegetables, and fiber. Grilling can help bridge that gap while keeping things flavorful.”
Then, when it comes to what’s added to foods destined for the grill, it’s crucial to take note of the ingredients they’re made with. “Try to avoid marinades with a lot of added sugar,” shares Powers. This is due to added sugar’s pro-inflammatory properties, which can contribute to increased chronic disease risk over time (when consumed in excess). For sweetness with added nutrition, opt for small amounts of maple syrup, agave, or honey in your marinades over refined cane sugar.
“Marinades and rubs can also spike sodium quickly, so go for low-sodium versions or homemade blends,” Peruvemba adds. Excessive sodium intake over long periods of time can lead to elevated blood pressure levels, which can contribute to increased heart disease risk. Instead, bump up the flavor of your marinades with high-quality olive oils, vinegars, herbs, and spices—helping you to use less sodium-rich ingredients like salt, soy sauce, fish sauce, and Worcestershire sauce.
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