The best healthy grilling tips are simple: choose lean proteins, use spice rubs instead of sugary sauces, fill half the table with fruit and vegetables, and swap mayo-heavy sides for fresh salads. Add yogurt or hummus dips instead of creamy ones and you can enjoy every summer barbecue without undoing your progress.
By A’verria Martin, Ph.D.
With grilling and picnic season underway, I started thinking about how to stay healthy while still enjoying these summer traditions. However, I realized it’s necessary to step away from fried foods, potato chips and fat-laden salads (read: traditional potato salad and macaroni salad) and refocus on foods that make you feel good inside and out.
Healthy grilling tips for the main course
- Choose lean proteins. For example, chicken breast, turkey burgers, fish, shrimp and lean cuts of beef like sirloin or flank steak.
- Use spice rubs instead of sauces. Low-sodium rubs add tons of flavor without the sugar in many barbecue sauces.
- Grill vegetables too. Zucchini, peppers, onions, mushrooms, corn and even peaches caramelize beautifully on the grill.
- Avoid charring. Cooking meat at very high heat can form compounds that may raise cancer risk. So trim excess fat, marinate first, flip often, and cut off any burned bits.
- Watch portions. A palm-sized serving of protein is plenty for most people.
Lighter swaps for picnic sides
To start, consider bringing cut-up fruit (think fruit kabobs) and vegetables to share, with hummus or Greek yogurt-based dips instead of heavy mayonnaise-based dips. In addition, choose whole grains and bean salads instead of white pasta salads. As a result, these healthy grilling tips pair perfectly with the recipes below, some of my favorite summertime sides.
Grill and picnic food safety
Healthy grilling tips also mean safe grilling. Use a food thermometer and cook to the USDA’s minimum temperatures: 165°F for poultry, 160°F for ground beef and pork, and 145°F for fish and whole cuts of beef or pork (with a 3-minute rest). Also, keep cold foods in a cooler below 40°F, and don’t leave food out for more than 2 hours, or 1 hour when it’s above 90°F. You can find the full list in the FoodSafety.gov temperature chart.
4 summer side dishes to pair with these healthy grilling tips
1. Cucumber caprese salad
Ingredients: 2 cucumbers; 1 pint cherry or grape tomatoes (about 30); 2 Tbsp chopped fresh basil; 1 cup fresh mozzarella (I like the little balls); 1 avocado; 1 Tbsp extra-virgin olive oil; 2 Tbsp balsamic vinegar; 1 tsp garlic powder; salt and pepper to taste.
- Wash and dry the cucumbers. Cut them into 1/4-inch slices, then cut the slices into quarters.
- Next, wash, dry and quarter the tomatoes. Dice the avocado.
- Place the cucumbers, tomatoes, avocado, basil and mozzarella in a bowl. Add the oil, vinegar, garlic powder, salt and pepper, and mix thoroughly.
- Serve immediately.
2. Chickpea, carrot and currant salad
Ingredients: 1 (15-ounce) can chickpeas, rinsed; 2 cups shredded carrots; 1 cup currants; 1/4 cup chopped cilantro; 1/4 cup chopped parsley; 2 Tbsp olive oil; 1 Tbsp orange juice; 1 Tbsp lemon juice; 1/2 tsp caraway seeds (optional); 1/2 tsp coriander; 1/2 tsp cayenne; salt and pepper to taste.
- First, mix the chickpeas, carrots and currants in a bowl.
- In a separate bowl, mix the remaining ingredients. Then pour over the chickpea mixture and stir well.
- Refrigerate in a sealed container for at least one hour before serving.
3. Confetti slaw with poppy-seed dressing
Ingredients (suggested amounts): 3 Tbsp cider vinegar; 1 Tbsp honey; 1 tsp Dijon mustard; 1 Tbsp chopped fresh dill; 1 tsp poppy seeds; 3 Tbsp olive oil; 3 cups shredded green cabbage; 2 cups shredded red cabbage; 1 cup matchstick carrots.
- Whisk the vinegar, honey, mustard, dill, poppy seeds and olive oil.
- Toss with the cabbage and carrots and serve. Because it has no mayo, it holds up well in the sun.
4. Quinoa with chickpeas and tomatoes
Ingredients: 1 cup quinoa; 1/8 tsp salt; 1 3/4 cups low-sodium vegetable broth; 1 cup canned chickpeas, drained; 1 tomato, chopped; 1 clove garlic, minced; 3 Tbsp lime juice; 4 Tbsp olive oil; 1/2 tsp ground cumin; 1/2 tsp chopped fresh parsley; salt and pepper to taste.
- First, rinse the quinoa. Bring the quinoa, salt and broth to a boil, then reduce the heat to medium-low, cover and simmer until tender, about 20 minutes.
- Finally, stir in the remaining ingredients and serve warm or chilled.
Put these healthy grilling tips to work
In the end, summer eating is about balance. So enjoy the celebration, fill your plate mostly with lean protein, vegetables and fresh sides, and save room for a small treat. For a main dish, try Chris’s healthy turkey burger recipe, and for eating away from home, see his tips for eating out on a diet. Want a nutrition and training plan for your goals? Text Chris at (619) 840-9099 for a free consultation at his private studio in Bay Park / Morena, San Diego.
This post was written by A’verria Martin, Ph.D., for the Eating for Success series and updated in 2026 by the Chris Keith Personal Training team. Chris Keith has coached clients in San Diego for over 30 years. Contact Chris to get started.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
What is the healthiest meat to grill?
Skinless chicken breast, fish, shrimp, turkey burgers and lean beef cuts like sirloin or flank steak are among the healthiest choices. They provide plenty of protein with less saturated fat than ribs, sausages or fatty burgers.
How do you make grilling healthier?
Choose lean proteins, marinate or use spice rubs instead of sugary sauces, grill plenty of vegetables, avoid charring your meat, and swap mayo-heavy sides for fresh salads, fruit and bean or grain dishes.
How long can picnic food sit out?
Perishable food shouldn’t sit out for more than 2 hours, or more than 1 hour when the temperature is above 90°F. Keep cold foods in a cooler below 40°F and hot foods hot until serving.
What are healthy sides for a barbecue?
Great options include fruit kabobs, grilled vegetables, cucumber or tomato salads, bean salads, quinoa salads and vinegar-based slaws. Pair them with hummus or Greek yogurt dips instead of creamy, mayo-based ones.
