Memorial Day is the perfect time to gather with friends and family, enjoy the outdoors, and celebrate the beginning of summer. For many, this holiday includes a classic barbecue with burgers, hot dogs, and plenty of side dishes. But if you’re looking to make your Memorial Day BBQ healthier without sacrificing flavor, you’re in the right place! We’ve got simple, nutritious healthy BBQ swaps that can transform your traditional cookout into a wellness-friendly feast, making it possible to celebrate while also supporting your health goals.
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6 Healthy BBQ Swaps for Memorial Day
#1 Swap Regular Beef Burgers for Leaner Proteins
Classic beef burgers are often a go-to at any barbecue, but they can be high in saturated fats and calories. Instead of using regular beef, try swapping in leaner protein options.
Healthy Swaps:
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Turkey or Chicken Burgers: Lean ground turkey or chicken provide a lower-fat alternative to beef while still delivering a juicy, satisfying burger. You can even try blending the ground meat with herbs, spices, and vegetables like onions or spinach for extra flavor and nutrition.
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Plant-Based Burgers: If you’re looking to avoid meat altogether, plant-based burgers (like those made from black beans, lentils, or chickpeas) can be a great choice. They’re high in fiber and plant-based protein, and you can easily customize them with your favorite spices or toppings.
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Grilled Portobello Mushrooms: For a vegetarian option, a grilled Portobello mushroom cap can serve as a satisfying, meaty alternative to a traditional burger. Simply marinate it with balsamic vinegar, garlic, and olive oil, then grill until tender.
These swaps lower the calorie content of your burgers while still providing a protein-packed meal. Lean proteins help promote muscle growth and recovery, and plant-based options are great for reducing inflammation and supporting overall health.
RELATED: Check out this Easy-Prep Double Bean Veggie Burgers for a fun twist.
#2 Choose Whole Grain or Lettuce Wraps Instead of White Buns
While burgers and hot dogs are often served on white buns, this can be an easy source of refined carbs and extra sugar that doesn’t add much nutritional value. Opting for whole grains or replacing the bun altogether with a low-carb alternative can make a big difference in the nutritional profile of your meal.
Healthy Swaps:
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Whole Grain Buns: Whole grain buns are made from whole wheat flour, which contains more fiber and nutrients compared to white flour. The fiber helps regulate digestion, keeps you fuller for longer, and provides steady energy.
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Lettuce Wraps: If you’re looking to cut out carbs or just want a lighter option, try using large lettuce leaves (like iceberg or Romaine) as a wrap for your burger. It’s a great way to reduce calories and increase your intake of leafy greens at the same time.
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Sweet Potato Buns: For a slightly sweet, carb-forward option that still maintains a healthier profile than traditional white buns, try slicing a baked sweet potato into rounds and using them as a bun substitute. Sweet potatoes are rich in vitamins A and C, and they provide fiber to help with digestion.
By swapping traditional white buns for whole grain options or lettuce wraps, you reduce the number of empty calories while boosting fiber intake, which can help you feel more satisfied and promote healthy digestion.
RELATED: 7 Powerful Benefits of a Whole Foods Diet
#3 Make Your Own BBQ Sauce
Most store-bought barbecue sauces are loaded with added sugars, high-fructose corn syrup, and preservatives, which can quickly add up in calories. Making your own BBQ sauce at home allows you to control the ingredients and customize the flavor to your liking.
Healthy Swaps:
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Homemade BBQ Sauce: Start with a base of tomato paste or ketchup (preferably sugar-free), and add in some apple cider vinegar, mustard, garlic, onion powder, smoked paprika, and a touch of honey or maple syrup for sweetness. You can even add chili powder or hot sauce for an extra kick.
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Low-Sugar BBQ Sauce: If you want to buy pre-made sauce, look for a brand that is lower in sugar and contains natural sweeteners like stevia or monk fruit. There are several healthier BBQ sauce options on the market now.
Homemade BBQ sauce cuts out the added sugars and unhealthy preservatives found in most store-bought versions. Plus, it’s a fun and creative way to tailor your sauce to your specific taste preferences while keeping your meal healthier.
RELATED: These simple and healthy oven-baked sweet potato fries are a must-have.
#4 Swap Classic Potato Salad for a Veggie-Loaded Alternative
Potato salad is a staple side dish at many Memorial Day BBQs, but traditional recipes often use heavy amounts of mayonnaise, making the dish high in calories and unhealthy fats. By swapping out some ingredients and adding more veggies, you can create a lighter, nutrient-packed version of this favorite dish.
Healthy Swaps:
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Greek Yogurt-Based Potato Salad: Instead of using mayo, swap it out for plain Greek yogurt. Greek yogurt is lower in calories, higher in protein, and provides probiotics that are good for gut health. Add in mustard, lemon juice, and fresh herbs for flavor.
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Cauliflower Salad: For a lower-carb option, swap the potatoes for cauliflower. You can steam or roast the cauliflower and then mix it with Greek yogurt, mustard, and chopped veggies like celery, onions, and pickles. It gives you the same creamy texture with fewer carbs and more fiber.
By using Greek yogurt instead of mayonnaise, you reduce fat content while adding protein and probiotics. The cauliflower swap offers a low-carb alternative that’s still satisfying, and the added veggies contribute to a higher intake of vitamins, minerals, and fiber.
RELATED: This Greek Pasta Salad is the perfect hearty lunch or side dish that’s always a crowd-pleaser.
#5 Opt for Grilled Veggies Instead of Fries
French fries are often a BBQ favorite, but they’re typically fried in oil and served in large portions, making them a high-calorie, low-nutrient choice. Grilled veggies are a fantastic way to add flavor and nutrients to your healthy BBQ swaps without the guilt.
Healthy Swaps:
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Grilled Vegetables: Think outside the usual corn-on-the-cob and experiment with other veggies like zucchini, bell peppers, eggplant, mushrooms, and asparagus. Simply toss them in olive oil, season with salt, pepper, and your favorite herbs, then grill until tender.
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Grilled Sweet Potatoes: If you’re craving a potato-like side, grilled sweet potato wedges are a fantastic option. Sweet potatoes are a great source of complex carbohydrates and offer a sweeter, more nutrient-dense alternative to traditional fries.
Grilled vegetables are lower in calories than fries and packed with vitamins and antioxidants. They’re a great way to increase your intake of fiber and micronutrients while still enjoying a flavorful, satisfying side dish.
RELATED: Check out this Healthy Zucchini Fries recipe for more tips on grilling your favorite veggies.
#6 Hydrate with Infused Water Instead of Sugary Drinks
Sugary sodas and cocktails are often popular choices at BBQs, but they’re full of empty calories and offer little nutritional benefit. Instead, focus on hydrating with healthier beverages that keep you refreshed without the sugar crash.
Healthy Swaps:
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Infused Water: Add slices of fruits like lemon, lime, berries, or cucumber to your water for a refreshing twist. You can also try adding herbs like mint or basil to enhance the flavor.
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Sparkling Water: If you want something with a bit of fizz, sparkling water is a great alternative to sugary sodas. You can infuse it with fruit for added flavor, or opt for a naturally flavored sparkling water.
Infused water and sparkling water are low-calorie, hydrating options that don’t spike your blood sugar like soda or sugary drinks. They help keep you hydrated, which is important for overall health, especially in the heat of summer.
RELATED: 8 Ultra-Hydrating Drinks That Aren’t Water
Enjoy the Flavors of Summer with a Healthier BBQ Spread
This Memorial Day, you can still enjoy a delicious BBQ without compromising your health goals. By making a few simple healthy BBQ swaps — like opting for leaner proteins, using whole grains, and swapping heavy sides for veggie-packed alternatives — you can create a healthier, more nutrient-dense BBQ spread that everyone will love.
These small changes can help you feel your best while still celebrating the season and the holiday in style. So, fire up the grill, try these healthy swaps, and make this Memorial Day your healthiest one yet!
