Lighten Up Your Summer BBQ with Healthy Grilled Food

Healthy grilled food is perfect for the whole family.

Nothing says summer like a backyard BBQ. This season, why not skip the hamburgers and hot dogs and whip up some lighter alternatives? For a better-for-you BBQ, try these flavorful and healthy grilled food recipes.

Grilled Veggie Sandwiches

Trying to eat more veggies? Give this versatile BBQ recipe a try as a delicious side to grilled pork chops or smother the sandwiches in homemade tomato sauce for a fun twist on ratatouille. You can also add cooked fusilli to the grilled vegetables for a light pasta dish: 

Ingredients:

• Sliced seasonal vegetables (onions, peppers, zucchini, eggplant, portobello mushrooms, asparagus)

• Nonstick cooking spray

• Sea salt

• Pepper

• Whole-grain burger buns

• American or pepper jack cheese (optional)

• Tomato sauce (optional)

Directions:

1. Preheat your grill to high heat.

2. Slice the seasonal vegetables, including onions, peppers, zucchini, eggplant, portobello mushrooms, and asparagus.

3. Lightly coat the sliced vegetables with nonstick cooking spray to prevent sticking.

4. Sprinkle sea salt and pepper lightly over the vegetables to enhance the flavors.

5. Place the seasoned vegetables on the hot grill and cook for approximately five to six minutes or until they become tender and slightly charred. Flip them occasionally to ensure even cooking.

6. While grilling the vegetables, lightly toast the whole-grain burger buns on the grill.

7. Once the vegetables are cooked to your desired tenderness, remove them from the grill. Place a generous amount of grilled vegetables on each toasted burger bun. Top with cheese and tomato sauce for a delicious vegetarian meal.

Shrimp Skewers

Grilling doesn't have to be all about the meat. These shrimp skewers are ideal if you need an easy weeknight dinner on the table in less than 30 minutes. Just serve with fluffy rice and steamed bok choy dressed in hoisin sauce.

Ingredients:

• 1½ pounds shrimp (about 32 pieces), peeled and deveined

• ½ teaspoon paprika

• ½ teaspoon salt

• ¼ teaspoon ground black pepper

• ¼ cup soy sauce

• 2 tablespoons honey

• ½ tablespoon sesame oil or vegetable oil

• 1 tablespoon vinegar or lemon juice

• 2 tablespoons garlic, minced

• ½ teaspoon fresh ginger, grated

Directions:

1. Mix shrimp with paprika, salt, and pepper in a large mixing bowl until evenly coated.

2. In a separate mixing bowl, whisk together soy sauce, honey, sesame oil, vinegar, garlic, and ginger until well combined. Set aside 2 tablespoons of the sauce mixture and add the rest to the shrimp. Toss well to coat evenly and marinate for 10 minutes.

3. Thread 4-5 shrimp onto each skewer.

4. Lightly brush oil over the grill or grill pan and preheat over medium-high heat for 1-2 minutes until the oil starts sizzling and shimmering. Place the skewers evenly spaced on the grill and grill for 3-4 minutes on each side or until nicely charred.

5. Alternatively, you can bake the shrimp skewers or air fry them (unthreaded or shortened skewers) at 375°F for 12-15 minutes.

6. Baste the skewers with the reserved sauce mixture and cook for an additional 1-2 minutes on each side to enhance the flavor.

7. Serve immediately.

    

Grilled Chicken Enchiladas

This delicious Tex-Mex comfort food combines tender grilled chicken with flavorful enchilada sauce, gooey melted cheese, and soft tortillas. It’s a crowd-pleasing chicken dinner that brings together smoky grilled flavors and the rich and satisfying taste of traditional enchiladas.

Ingredients for the Chicken:

• 2 pounds chicken thighs

• 2 tablespoons olive oil

• ¼ cup green chile rub

For the Filling:

• 16 ounces cream cheese, softened

• 2 tablespoons green chile rub

• 3 cups shredded cheddar cheese, divided

For the Enchilada Sauce:

• 2 tablespoons olive oil

• 2 tablespoons all-purpose flour

• 2 tablespoons red chili powder

• 1 tablespoon green chile powder

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• ¼ teaspoon dried oregano

• ½ teaspoon ground cumin

• ½ teaspoon kosher salt

• 2¼ cups chicken broth

• 2 tablespoons tomato sauce

• ¼ cup heavy whipping cream

For the Enchiladas:

• 20 fajita size flour tortillas

• Cilantro for garnish

• Shredded lettuce

• Diced tomatoes

• Diced onion

• Salsa

• Sour cream

Directions:

1. Prepare a grill fire to about 350°F.

2. Pat the chicken thighs dry with paper towels. Drizzle with olive oil and season with green chile rub on both sides.

3. Cook the chicken thighs for 5 minutes over indirect heat with the grill closed. Flip the chicken and continue to cook until it reaches an internal temperature of 160°F, about 10 minutes.

4. Remove the chicken from the grill and let it rest for about 5 minutes. Chop the chicken coarsely.

5. Combine the softened cream cheese, shredded cheddar cheese, and green chile rub in a bowl. Add the chopped chicken and mix well with a wooden spoon.

6. In a skillet, heat olive oil over medium heat. Add flour and whisk together, cooking for about 2 minutes. Add the chili powder, onion powder, garlic, cumin, oregano, and salt. Whisk until combined.

7. Slowly whisk in the chicken broth and tomato sauce. Cook for about 5 minutes, then add the heavy whipping cream. Remove from heat and let the enchilada sauce cool before assembling.

8. Dip each flour tortilla into the enchilada sauce and place them on a rimmed dish. Spoon the chicken filling into the center of each tortilla and roll them up. Place the rolled enchiladas into a baking dish, seam side down.

9. Spoon the remaining enchilada sauce over the top of the enchiladas. Cover the baking dish with foil.

10. Place the baking dish onto the grill and cook at 350-375°F with the grill closed for about 30 minutes.

11. Remove the foil from the baking dish and sprinkle the enchiladas with shredded cheese. Close the grill and cook for another 10-15 minutes, or until the cheese is melted.

12. Remove from the grill and let the enchiladas cool for about 5 minutes. Garnish with chopped cilantro if desired.

13. Serve the enchiladas with shredded lettuce, diced tomatoes, diced onion, salsa, and sour cream.

Turkey Burgers

Love burgers? No problem. Trade your beefburger for a turkey burger. Generally, turkey burgers are lower in calories and fat than traditional beefburgers, including saturated fat, a kind of fat that can raise harmful LDL cholesterol.

Ingredients:

• 1 pound ground turkey

• 1 cup shredded cheddar cheese

• 1 egg

• ¾ cup Panko bread crumbs

• 1 tablespoon Worcestershire sauce

• 1 teaspoon all-purpose seasoning

• 4 brioche or hamburger buns

Directions:

1. Preheat the grill to 400°F and clean the grill grates.

2. Combine the ground turkey, shredded cheddar cheese, egg, Panko bread crumbs, Worcestershire sauce, and all-purpose seasoning in a large mixing bowl. Use your hands to mix everything together until well combined. If the mixture is too dry, add a little water to achieve the right consistency. If it's too wet, add more Panko bread crumbs accordingly.

3. Divide the mixture into 4 equal-sized portions and shape them into patties that fit the size of your buns.

4. Place the turkey patties on the preheated grill and cook for 4 to 5 minutes on each side, adjusting the cooking time depending on the thickness of the patties.

5. Once the turkey burgers are cooked through and reach an internal temperature of 165°F, remove them from the grill.

6. Serve the turkey burgers on the brioche buns and garnish with your favorite toppings and condiments.

Chickpea and Tomato Salad

Potato salad may be a BBQ staple, but it often contains a lot of high-fat mayonnaise, so it's not always the healthiest choice. Toss up a chickpea and tomato salad instead. You'll gain extra fiber plus potassium, a mineral that can help regulate blood pressure. You can whip it up in fewer than five minutes. 

Ingredients:

• 1 can (15 ounces) canned chickpeas, rinsed and drained

• 1 cup grape tomatoes, halved

• 1 tablespoon olive oil

• 1 tablespoon balsamic vinegar

• 2 tablespoons fresh basil, chopped

Directions:

1. Combine the rinsed and drained chickpeas and halved grape tomatoes in a mixing bowl.

2. Drizzle the olive oil and balsamic vinegar over the chickpeas and tomatoes.

3. Add the chopped fresh basil to the bowl.

4. Gently toss all the ingredients together until well combined.

5. Taste and adjust the seasoning if desired by adding salt and pepper to taste.

6. Allow the salad to marinate for a few minutes to allow the flavors to meld together.

7. Serve the chickpea and tomato salad as a refreshing and filling side dish at your BBQ or any meal.

Grilled Corn

Corn is one of summer's true pleasures. Make the most of this in-season treat by roasting it on the grill. 

Ingredients:

• Corn ears, shucked

• Olive oil

• Chili powder

• Sea salt

• Pepper

Directions:

1. Preheat the grill to medium heat.

2. Take each shucked corn ear and wrap it tightly in aluminum foil.

3. Place the foil-wrapped corn ears on the grill.

4. Grill the corn for approximately 20 minutes, turning the ears frequently to ensure even cooking.

5. Carefully remove the foil-wrapped corn ears from the grill.

6. Unwrap the foil to expose the grilled corn.

7. Lightly brush each ear of corn with olive oil, ensuring all sides are coated.

8. Sprinkle chili powder over the corn, adjusting the amount according to your desired level of spiciness.

9. Season the corn with sea salt and pepper to taste.

10. Gently rub the seasonings onto the corn to distribute them evenly.

3-Ingredient Whole Grilled Chicken

For an excellent alternative to classic roast chicken ready in a fraction of the time, try this whole spatchcocked chicken for a quick and easy dinner idea. 

Ingredients:

• 4 pound whole chicken

• 1 stick softened butter

• 2 tablespoons BBQ Rub

Directions:

1. Preheat the grill to 400°F with indirect heat.

2. Unpack the chicken and discard the neck and organs from the cavity. Pat dry with paper towels. 

3. To spatchcock the chicken, flip it breast side down and cut out the spine with kitchen shears. Flip the chicken breast side up and use your palms to press down firmly in the center of the chicken to flatten. 

4. Spread softened butter all over the chicken, including under the breast skin. Sprinkle the BBQ rub inside and outside of the bird.

5. Place chicken on the grill, over indirect heat, breast side up. Close the lid and grill for 45 minutes or until the internal temperature hits 165°F.

6. Remove from the grill and let it rest for 15 minutes.

For a good-for-you BBQ that tastes terrific, share these ideas for healthy grilled food with the entire family!

By Karen Ansel, MS, RDN

Sources:

Health, 18 Health Benefits of Whole Grains

USDA, Food Composition Database

American Heart Association, The Skinny on Fats

American Heart Association, Eating Fish for Heart Health

American Heart Association, Fish and Omega-3 Fatty Acids

National Institutes of Health, Vitamin A

These articles are not a substitute for medical advice, and are not intended to treat or cure any disease. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise, or medication regimen.