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4th July Barbecue | What To Cook For A Healthy Independence Day

What better way to celebrate one the biggest days in our fair nation? Bar-B-Ques!

You don’t want to lose your gains but you want to celebrate with good food, right? Try out the below recipes for fun 4th of July meals that will satisfy your taste buds without sacrificing your macros.

Watermelon Granita

With this recipe you stay cool and feel refreshed.

healthy 4th july bbq

  • 4 cups of seedless watermelon
  • Juice of one lemon
  • ½ cup of sugar or 2 Tbs truvia
  • Optional: Mint


Put all of the ingredients in a blender until there’s no chunks

In a 13xcm pan, pour the ingredients in and place in the freezer

After 1 hour take a fork and rake the mixture

Freeze for one more hour, rake again and serve

If you don’t like watermelon try lemon, grapefruit, or strawberries (just add a little water)

Healthier Tacos

healthy 4th july bbq

Choose your choice of meat:

  • 1 lb of lean ground beef, fish (salmon is a solid choice), flank steak, or chicken
  • Corn tortillas
  • Plain Greek yogurt
  • Fresh salsa
  • Fresh guacamole
  • Cilantro
  • Red/green peppers
  • Tomatoes
  • Jalapenos


Season/marinate your meat and peppers – you want this to taste good!

Lightly brush tortillas and peppers with coconut or olive oil

Now for the fun part: put your peppers, tortillas and meat on the grill! Caution: Be careful when grilling tortillas, lightly toast and move to cool side

While everything is on the grill get your toppings set up. For added fun, let everyone choose their own toppings

Put the Greek yogurt in a bowl, this will act as a sour cream. Mix until smooth

Once you take everything off the grill, set up your taco station and relax

Best way to make your tacos is: Tortilla, meat, peppers, yogurt, cilantro, guac, salsa – but it’s totally up to your guests how they go about this.

To make it low carb, use romaine lettuce instead of a tortilla. The Greek yogurt is going to give you more protein right along side of your meat, the vegetables will keep you full, and the tortilla if you need carbs.

Grilled Portobello Mushrooms

healthy 4th july bbq

  • 4 Portobello mushrooms
  • ½ cup olive oil
  • ? cup Worcestershire sauce
  • 2 tbsp garlic
  • Salt to taste


Cut the stems off of your mushrooms, and wash any dirt off.

In a storage bag pour your olive oil, Worcestershire sauce, and garlic

Make sure everything is mixed good together

Toss the mushrooms in and make sure every inch is covered with the marinade

Let sit for 30 minutes

Grill both sides until cooked to the desired color and softness

I personally like my portobellos well done, a little crispy! This recipe is great for if you’re trying to stay health-conscious this 4th July as mMushrooms are a good source of vitamin D and B which helps you metabolize fats and proteins.

Spinach-Strawberry Salad

healthy 4th july bbq

  • 12oz bag of spinach
  • 16oz container of strawberries
  • Thin sliced almonds

For dressing:

  • ½ tbsp olive oil
  • ¼ tbsp balsamic vinaigrette
  • 4 teaspoons of Dijon mustard
  • Salt to taste


Empty spinach into a large bowl

Add quartered cut strawberries, and almonds (your desired amount)

For dressing:

Add olive oil, vinaigrette, and Dijon mustard to a small bowl.

Mix well and toss with salad

It’s always good to get your greens in your diet and a good bowel movement will help your energy levels. Besides, having a healthy colon is good for everyone.

Take-Home Message

The 4th July is all about us getting together with our families and celebrating the birth of our Nation. A good old-fashioned hamburger and a can of beer are a typical BBQ staple, but celebrating this 4th July doesn’t have to infringe on your diet or fitness goals.

It’s all about finding summer foods you love and making slight changes to make them healthier options. For example instead of a normal hamburger that is bursting with fat, why not try a hamburger patty on a whole grain bun with hummus and tomato instead of a white bun with lashings of mayo and cheese.

It’s fun experimenting with your favorite meals, but above all enjoy your holiday!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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