By: Mindful Menu
Grilling is a beloved summer pastime that brings people together with the promise of delicious, smoky flavors. While traditional BBQ fare can be indulgent, it’s possible to enjoy a healthier version of this classic cooking method. In this blog, we’ll cover essential grilling tips and provide several healthy recipes for the grill to make your next barbecue both tasty and nutritious. Plus, check out my favorite grilling accessories on Amazon!
You can find all of these recipes below and in the FREE Mindful Menu app for Apple or Android.
Preparation is the key to a perfectly cooked meal. Follow these simple steps to get your grill ready for your meal masterpiece.
Gas grills are a very popular BBQ option because they are simple to use and maintain.
Charcoal grilling is a great option for those who appreciate the authentic, smoky flavor that only charcoal can provide. The high, consistent heat from charcoal briquettes or lump charcoal allows for excellent searing, which creates a rich, caramelized crust on meats and vegetables. Additionally, the ability to control the heat by adjusting the arrangement of the coals offers versatility in cooking different types of food.
Grilling on a Blackstone or similar flat grill opens up a world of possibilities for cooking delicious and healthy meals. These griddles provide a large, even cooking surface that’s perfect for everything from breakfast to dinner. One of the great advantages of using a flat grill is its ability to cook food quickly and evenly, retaining moisture and flavor without the need for excess oil.
The healthiest way to cook on the grill involves using lean cuts of meat, plenty of vegetables, and avoiding charring. Using marinades and herbs can add flavor without extra calories or unhealthy fats.
Indirect grilling is considered one of the healthiest forms of grilling. This method involves cooking food away from the direct flame, reducing the formation of harmful chemicals. Additionally, using gas grills or natural lump charcoal can contribute to healthier grilling.
Chicken breasts, turkey, and fish like salmon are among the healthiest meats to grill. They are low in saturated fat and high in protein. Lean cuts of beef and pork can also be healthy options if you trim visible fat.
Yes, grilling can be a healthy way to eat. It allows excess fat to drip away from the food, reducing overall fat content. Additionally, grilling enhances the flavors of food without the need for heavy sauces or oils. Pairing grilled meats with vegetables can create balanced and nutritious meals. For inspiration, check out these healthy recipes for the grill!
If you are hosting a party or have a lot of mouths to feed, try this crowd-pleasing recipe for BBQ pulled pork sandwiches!
Serves 4
Ingredients:
4 boneless, skinless chicken breasts
2 tablespoons olive oil
Juice of 2 lemons
3 cloves garlic, minced
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh thyme
Salt and pepper to taste
Instructions:
1. In a bowl, combine olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.
2. Add the chicken breasts and marinate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6–7 minutes per side, or until fully cooked.
5. Let rest for a few minutes before serving.
Serves 4
Try making your own fajita seasoning for this recipe:
1 tsp. ground cumin
1⁄2 tsp chili powder
3⁄4 tsp garlic powder
1⁄2 tsp onion powder
sea salt and black pepper to taste.
Shake all ingredients in a sealed bag.
Ingredients:
1 lb ground beef or turkey
1 1⁄2 tbsp fajita seasoning or make your own (see above)
1 bell pepper (yellow) sliced
1 bell pepper (red) sliced
1/2 onion (red) sliced
4 slices cheddar cheese (sliced)
1 tbsp olive oil
4 hamburger buns
2 tbsp cilantro (optional)
1 cup lettuce (optional)
1/3 cup guacamole (optional)
Instructions:
1. If you are using a Blackstone flat top grill, you can cook the veggies right on the griddle next to your burgers! If you’re using a gas or charcoal grill, you’ll need to cook the fajita veggies on their own: Heat a large pan over medium high heat, and drizzle in some oil (enough to coat the bottom of the pan). Add sliced red onions and bell peppers as soon as the oil begins to simmer. Stir to combine.
2. Turn the heat to medium/low and allow to cook for 10–15 minutes or until tender. Stir often. The onions should be translucent and beginning to caramelize. Remove from heat.
3. Heat your grill to medium-high heat, and make sure the grill is well greased or burgers are sprayed with cooking spray so the burgers won’t stick to the grill.
4. Form 4 burger patties, leaving a small indentation in center to promote even cooking.
5. Season each patty with fajita seasoning and cooking spray if grill is not greased.
6. Place burgers on grill and season the other side.
7. Cook to desired doneness, about 4–5 minutes per side or until no longer pink and thoroughly cooked.
8. The last minute of cooking, place 1 slice of cheese on each burger patty and close the lid on grill to melt.
9. Remove from grill and place burgers on buns.
10. Top with cooked onions & peppers & other toppings of your choice (cilantro, guacamole, lettuce, diced avocado).
These steak kebabs, combined with the fresh and tangy yogurt dipping sauce, make a perfect summertime meal that’s full of flavor and color.
Ingredients for the Kebabs:
1 1/2 pounds sirloin steak, cut into 1-inch cubes
1 red bell pepper, cut into 1-inch pieces
1 green bell pepper, cut into 1-inch pieces
1 yellow bell pepper, cut into 1-inch pieces
1 large red onion, cut into 1-inch pieces
2 tablespoons olive oil
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon black pepper
Salt to taste
Skewers (if using wooden skewers, soak them in water for at least 30 minutes)
Ingredients for the Dipping Sauce:
1/2 cup plain Greek yogurt
1 tablespoon lemon juice
1 tablespoon olive oil
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh dill
1 clove garlic, minced
Salt and pepper to taste
Instructions:
1. Prepare the Marinade: In a large bowl, whisk together olive oil, soy sauce, balsamic vinegar, minced garlic, oregano, black pepper, and salt. Add the steak cubes and toss to coat. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
2. Preheat the Grill: Preheat your grill to medium-high heat.
3. Assemble the Kebabs: Thread the marinated steak cubes, bell peppers, and red onion onto skewers, alternating the ingredients to create a colorful pattern.
4. Grill the Kebabs: Place the kebabs on the grill and cook for 8–10 minutes, turning occasionally, until the steak is cooked to your desired level of doneness and the vegetables are tender with a slight char.
5. Make the Dipping Sauce: In a small bowl, combine the Greek yogurt, lemon juice, olive oil, parsley, dill, and minced garlic. Season with salt and pepper to taste. Mix until smooth.
6. Remove the kebabs from the grill and let them rest for a few minutes. Serve with the yogurt dipping sauce on the side.
Serves 4
Looking for meatless healthy recipes for the grill? These grilled mushrooms are a must-try for grill owners! Impress your guests with this low carb but high flavor vegetarian dish.
Ingredients:
2 tomato (roma) diced small
1/4 cup mozzarella cheese (shredded)
1 tsp olive oil divided use
1/8 tsp dried rosemary
1/8 tsp ground black pepper
1 clove garlic (minced)
4 large portobello mushroom caps
2 tbsp lemon juice
2 tsp soy sauce
a few sprays olive oil cooking spray
Instructions:
1. Heat grill to medium-high.
2. Combine diced tomato, mozzarella cheese, olive oil, dried rosemary, ground black pepper, and minced garlic in a small bowl.
3. Remove brown gills and stems from the undersides of mushroom caps using a spoon, and discard.
4. Combine 1/2 teaspoon oil, lemon juice, and soy sauce in a small bowl; brush over both sides of mushroom caps.
5. Place the mushroom caps, stem sides down, on the grill coated with cooking spray, and grill for 5 minutes on each side or until soft.
6. Spoon 1/4 cup tomato mixture into each mushroom cap.
7. Cover and grill for 3 minutes or until the cheese is melted.
If you are hosting a party or have a lot of mouths to feed, try this crowd pleasing recipe.
Ingredients:
4–5 pounds pork shoulder
1 cup BBQ sauce
1/4 cup apple cider vinegar
1/4 cup brown sugar
2 tablespoons paprika
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon salt
1 teaspoon black pepper
1 teaspoon cayenne pepper (optional)
Buns and coleslaw for serving
Instructions:
1. In a small bowl, mix brown sugar, paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper.
2. Rub the pork shoulder with the spice mixture.
3. Preheat the grill to medium-low heat.
4. Place the pork shoulder on the grill and cook indirectly for 5–6 hours, until the internal temperature reaches 195°F.
5. Shred the pork and mix with BBQ sauce and apple cider vinegar.
6. Serve on buns with coleslaw.
Grilled pineapple makes for a light and healthy dessert that’s perfect for summer. It’s best on gas or charcoal grills.
Ingredients:
1 pineapple, peeled, cored, and sliced into rings
2 tablespoons honey
1 teaspoon cinnamon
Vanilla ice cream or yogurt
Chopped pecans or walnuts (optional)
Instructions:
1. Preheat the grill to medium heat.
2. In a small bowl, mix honey and cinnamon.
3. Brush pineapple slices with the honey mixture.
4. Grill for 2–3 minutes per side, until caramelized and warm.
5. Serve as is or with a scoop of ice cream or vanilla yogurt.
6. Top with chopped nuts if desired.
My Top Grill Accessories List — Grilling is more than just a method of cooking; it’s a fun way to gather friends and family while enjoying the fresh flavors of healthy ingredients. To make the most of your grilling adventures and whip up delicious meals, having the right accessories is key. Check out our carefully curated Amazon shopping list for tools and accessories that will not only make your grilling experience easier but also help you cook healthier!
Grilling is a beloved summer activity that can be both enjoyable and healthy with the right approach. By following our essential grilling tips and trying out healthy grilling recipes, you can savor delicious meals that are also good for you. And since no cookout is complete without a yummy drink, why not check out these delicious mocktail recipes as well? Additionally, if you’re looking for some healthy dessert options, we’ve got you covered!
What are your best, tried and true, healthy recipes for the grill?
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
