Breakfast

14 Healthy Red White & Blue Recipes For 4th of July Weekend

That you’ll want to continue enjoying all summer long!

By: Lexy Parsons

Fire up the grill, gather your friends and family, and prepare to let sparks fly. Fourth of July is here, and we’re giving you 14 fun, festive, and flavorful reasons to celebrate! From healthy twists on holiday classics to new trendy recipes, there’s something for everyone. And aside from being incredibly tasty, you’ll be happy to know these recipes are just as nutritious as they are delicious. That’s right — it’s totally possible to enjoy your holiday while maintaining your summer health and fitness goals. So, let’s get the party started with these red, white, and blue recipes that will be loved by all!

How to Make Healthy Fourth of July Recipes 

Making healthy fourth of July recipes can be as simple as finding healthy swaps for not-so-healthy ingredients. Instead of serving (or enjoying) processed foods or foods high in sugar or fat, consider making recipes that are more nutrient-dense and made with real ingredients. 

This could mean swapping out hydrogenated chips and cheesy dip for a platter of veggies with homemade hummus, or forgoing the processed burger bun and opting for lettuce or even sweet potato toast!

No matter your diet plan, making healthy fourth of July recipes can be simple and fun. Here are fourteen healthy red, white, and blue recipes with options for any type of eating plan! 

14 Healthy Red White & Blue Recipes 

#1 Red, White, and Blue Fruit Skewers

This simple recipe can be enjoyed by kids and adults alike! Fruit skewers are fun, require little prep or clean-up, and are a healthy way to satisfy your sweet tooth! To make these festive fruit kabobs, simply thread your patriotic-colored fruit onto a wood skewer. Start with a red fruit (think: raspberries, strawberries, cherries, or watermelon), add sliced banana for a white fruit, and finish with blue (such as grapes, blueberries, or blackberries). 

#2 Strawberry Yogurt Bark

In need of a healthy dessert recipe? Try this low sugar, protein-packed FitOn PRO Strawberry Yogurt Bark recipe! Thanks to the antioxidants, fiber, and low sugar, the berries make this dish equally as healthy as it is festive! 

Ingredients:

  • 3 tbsp sliced almonds

  • 3 cups Greek yogurt

  • 3 tbsp dark chocolate chips

  • 4 tbsp honey

  • 1½ cups strawberries, sliced

  • 1 tsp vanilla extract

  • 3 tbsp reduced sugar jelly

Directions:

Step #1: Line a rimmed baking sheet with parchment paper.

Step #2: In a bowl, stir together the yogurt, honey, and vanilla extract until well combined. You can also swap in a low sugar flavored yogurt and leave out the sweetener.

Step #3:Spread the yogurt onto the baking sheet in a rectangular shape. It should be about 1/4 inch thick. Swirl in the jelly. Scatter the strawberries, almonds, and chocolate chips on top.

Step #4:Place in the freezer for at least 3 hours or until yogurt is fully hardened. Cut or break the yogurt into pieces and store leftovers in a freezer bag for up to 3 months.

#3 Watermelon, Black Olive, Mint & Feta Salad

This cooling and flavorful salad is sure to be a crowd-pleaser! With hints of sweet, savory, and refreshing, these summer ingredients pair perfectly together to create a light and healthy Fourth of July recipe! Serving as the star ingredient, watermelon is hydrating and low cal! 

Want to make this dish dairy-free? Replace the feta cheese for a dairy-free cheese alternative, or swap it out with hard-boiled eggs!

Ingredients:

  • 1 small red onion, diced 
  • 8 cups watermelon, cubed and chilled
  • ⅓  pound feta cheese (or dairy-free alternative), crumbled
  • 1 cup black olives, pitted 
  • 1 bunch fresh Italian parsley, chopped 
  • 2-3 tbsp fresh mint, chopped 
  • 3-4 limes, juiced 
  • ¼ cup extra virgin olive oil
  • ½ tsp black pepper

Directions:

Step #1: In a large bowl, add the watermelon, feta, olives, and onion. Toss until well combined.

Step #2: In a separate bowl, stir the olive oil, lime juice, and black pepper, then pour onto the salad until well coated. Toss gently. 

Step #3: Option to garnish with extra mint. Serve and enjoy! Best if enjoyed the same day 

#4 Red, White, & Blue Spinach Salad

This colorful summer salad can be whipped up in minutes, and easily customized to fit any dietary plan. Want an extra boost of protein? Toss in grilled salmon, tofu, or chicken. Looking to increase satiety? Add in healthy fats like avocado or a sprinkle of nuts and seeds to keep you feeling full! 

To maintain the healthy Fourth of July recipe theme, we’re adding in strawberries, blueberries, and hard-boiled egg to this dish! 

To prepare the salad, mix fresh spinach, strawberries, blueberries, red onion, and 

pre-prepped hard-boiled eggs in a large bowl. Toss with a drizzle of olive oil and balsamic vinegar or any dressing of choice. Plate and serve!

#5 Berry Chia Pudding 

Chia seeds are packed with fiber, protein, and Omega-3 fatty acids, making them a nutrient-dense addition to any healthy Fourth of July recipe. Plus, these tiny seeds absorb up to 12 times their weight in water, keeping you feeling fuller for longer!  

Ingredients:

  • 3 tbsp chia seeds
  • 1 cup unsweetened almond, coconut, or oat milk
  • 1 banana, mashed
  • 1 tsp cinnamon
  • ½  tsp vanilla extract

To serve: Blueberries, raspberries, and strawberries

Directions:

Step #1: Mix the chia seeds in a bowl with almond milk (or milk of choice)

Step #2: Stir in the mashed banana, cinnamon, and vanilla. Stir to combine

Step #3: Place in the fridge overnight to set, or at least 6 hours

Step #4: Serve with strawberries, raspberries, and blueberries, and any additional toppings of choice (such as coconut yogurt or almond butter). 

#6 Patriotic Yogurt Parfait 

Yogurt parfaits are one of the best snacks to munch on when you want something healthy that feels guilty. Enjoy this as your breakfast, dessert, or as a snack at your Fourth of July gathering! 

To make this patriotic yogurt parfait, layer your yogurt of choice (greek or dairy-free) into a cup, topping with layers of red and blue berries of choice. Customize it to your dietary needs by adding granola, cacao nibs, or even mixing protein powder into your yogurt!

Speaking of protein, for a high-protein version, choose a Greek-style yogurt base. If you want to keep it dairy-free, opt for a coconut or almond milk variety. Regardless of the yogurt you choose, keep it low-sugar by choosing an unsweetened version.

#7 Festive Protein Pancakes

Who says pancakes can’t find their way into a healthy Fourth of July celebration? Kick your holiday weekend off with these deliciously festive protein pancakes. They are simple to make and customize to your own dietary needs. 

Ingredients:

  • 3 egg whites
  • 1 scoop protein powder
  • 1 tsp cinnamon
  • 1 tsp maple syrup
  • 2 tbsp ground flaxseed
  • 3 tbsp almond milk
  • 1 banana, mashed
  • 1 tsp baking powder (optional)
  • 1 tsp coconut oil
  • 2 tbsp Greek yogurt, to serve 

Directions:

Step #1: To make the pancakes, place all of the ingredients, except the coconut oil, in a bowl and whisk until combined.

Step #2: Heat a non-stick pan over medium heat and melt the coconut oil.

Step #3: In batches, pour the batter into a pan until you’ve reached your desired pancake size. Cook one side until you see little bubbles starting to form. Flip carefully and cook the other side until the pancakes are golden and cooked through.

Step #4: To serve, divide the pancakes between 2 plates and top with berries and Greek yogurt.

#8 Watermelon Pizza 

Typical store-bought pizzas are made with dairy-filled cheese, processed white flour, and excess oil and sodium. Why not skip the bellyache and opt for something more light and refreshing? We’re talking about watermelon pizza — the hydrating seasonal swap that will have you feeling healthier than ever with every bite. Bring this healthy Fourth of July recipe with you to your holiday party and watch how fast it disappears! 

To make Watermelon Pizza, simply cut a thick slice of watermelon (about 1-2 inches)  width-wise. Top with coconut or greek yogurt, fresh (red and blue) berries, and optional mint or raw honey drizzle. Slice into pizza slices, and serve! 

#9 Dairy-Free Mixed Berry Yogurt Popsicles 

If you want to make the easiest no-bake dessert *ever* you’re going to want to try these yummy dairy-free coconut yogurt popsicles! All you have to do is fill a popsicle mold with your favorite full-fat coconut yogurt and fresh or frozen berries. Truly, it’s that simple! No popsicle mold? Use an ice cube tray and transform these into mini frozen yogurt bites!

Ingredients:

  • 2-3 containers of full-fat coconut yogurt of choice, we used Siggi’s vanilla coconut yogurt
  • 1-2 cups mixed berries of choice, we used strawberries and blueberries
  • 1-2 tsp honey or maple syrup, optional 

Directions:

Step #1: In a mixing bowl, combine the coconut yogurt and fresh berries. If needed, add additional sweetener such as honey or maple syrup. Stir well to combine. 

Step #2: Spoon the mixture into popsicle molds or an ice cube tray. If using popsicle molds, insert a popsicle stick once the mold is filled with the yogurt mixture. If using an ice cube tray, fill and cover with freezer-safe wrap or cover to prevent freezer burn. Freeze for 8 hours or until completely frozen. Serve frozen and enjoy immediately!  

#10 Patriotic Potato Salad 

This red, white, and blue side dish is a fun and festive BBQ necessity! Made without dairy and mayo, serve this yummy dish as a healthier alternative to traditional potato salad.

Ingredients:

  • 1 ½ lb. Red, purple, and yellow baby potatoes, washed and loosely chopped 
  • 4 hard-boiled eggs, peeled and finely chopped 
  • 2-3 cloves garlic, smashed 
  • ¼ cup extra-virgin olive oil 
  • ¼ cup red onion, finely chopped 
  • ¼ cup parsley, finely chopped
  • ¼ cup scallions, finely chopped
  • 1 tbsp fresh dill, chopped
  • ¼ cup red wine vinegar
  • 2 tsp dijon mustard 
  • 1 tsp paprika (optional)
  • ½ tsp turmeric (optional)
  • Fresh ground pepper, to taste 
  • Sea salt, to taste

Directions:

Step #1: Bring a large pot of water to a boil then add the potatoes and a dash of salt. Reduce heat and cook for 10-12 minutes or until potatoes are tender. Drain and set aside.

Step #2: While the potatoes are cooking, add eggs, garlic, onion, and fresh herbs into a large mixing bowl. Toss until combined. Then, add all of the remaining ingredients. Stir until well combined. 

Step #3: Once mixed, add the boiled potatoes to the bowl. Using a fork, slightly mash the potatoes and toss until well coated. Taste test and adjust ingredients as needed. Option to add an additional tbsp of olive oil if needed. Option to garnish with fresh spices. Chill for 1-2 hours before serving.

#11 Very Berry Spritzer 

Whether you’re celebrating sober or enjoying a cocktail or two, this easy-prep summer spritzer can be enjoyed by all! For a mocktail, simply replace the wine with kombucha or seltzer. Then, sip the holiday away, guilt-free!

Serves: 1 pitcher (6-8 servings)

Ingredients:

  • 1 bottle white wine of choice, chilled (sub with kombucha for mocktail)
  • 6-7 oz. sparkling water of choice 
  • ½ cup strawberries, sliced (fresh or frozen)
  • ½ cup blueberries, sliced (fresh or frozen)
  • 1 lime, sliced or juiced
  • 1 tsp honey (optional)

Directions:

Step #1: In a large pitcher, add all of the above ingredients, except seltzer. Stir well to combine. Taste test, and adjust ingredients as needed, adding additional fruit or any added sweetener. Chill in the fridge until ready to serve

Step #2: To serve, pour the mixture over ice. Add a splash of seltzer and any additional garnish such as fresh berries, lime, or rosemary. Enjoy!

#12 Red, White, & Blueberry Cupcakes

Looking to serve up a no-fuss dessert that’s both healthy and delicious? Grab a box of Simple Mills Vanilla Cupcake Mix and get baking! This easy-prep store-bought mix is paleo-friendly, gluten-free, and refined sugar-free. Top it off with their vanilla icing, then sprinkle some fresh berries on top!

Ingredients:

To serve:

  • Fresh strawberries, roughly chopped
  • Fresh blueberries

Directions:

Step #1: Preheat the oven to 325 degrees F and line cupcake pans with liners.

Step #2: Bake according to instructions, adding the mix to a large bowl along with eggs, oil, water, and vanilla. Mix until smooth.  

Step #3: Evenly spoon batter into cupcake liners and bake according to instructions. Once fully baked, remove from the oven and cool completely. 

Step #4: Once cooled, frost your cupcakes with Simple Mills Vanilla frosting. Then, top your muffins with fresh berries of choice (we used strawberries and blueberries). Serve and enjoy!

#13 Coconut Whipped Cream & Berries

This patriotic berries & (coco) cream recipe will have you and your party guests swooning. It’s packed with antioxidants, low in sugar, and made with less than 5 ingredients! To make this delicious dessert, simply follow the below recipe. Then, fill a cup with alternate layers of coco whip and fresh berries of choice! Simple, healthy, and satisfying!

Here’s how to make this Dairy-Free Coconut Whip:

Ingredients:

  • 1 (14 oz.) can full-fat coconut milk, chilled overnight
  • 2-3 tbsp pure maple syrup 
  • 1 tsp vanilla extract 

Directions:

Step #1: Chill the canned coconut milk in the fridge overnight and any mixing materials (such as your mixing bowl and beater) for at least 30 minutes prior to making your whipped cream. This is crucial to getting your coconut cream to whip and form a peak. 

Step #2: Once you’re ready to start, remove your mixing materials and canned coconut milk from the fridge. Be mindful not to shake the canned coconut. 

Step #3: Remove the lid from the canned coconut and scoop out the thick white layer of coconut cream on top. Add the thick cream to your chilled mixing bowl. Option to discard or reserve the leftover canned coconut water.

Step #4: Whip the cream until a peak forms and continue until the whipped cream is fluffy.

Step #5: Add the vanilla and maple syrup, then whip again for 1 to 2 minutes.

Step #6: Serve immediately, or store in an airtight container in the fridge until ready to use.

#14 Low-Carb Eggplant, Red Pepper, & Mozzarella Stack

This festive savory stack makes the perfect healthy appetizer. The best part? You just need 3 main ingredients and any additional dressings or seasonings of choice! It’s low in carbs, paleo-friendly, and can easily be made plant-based by swapping traditional mozzarella for a dairy-free alternative. 

Ingredients:

  • 2 eggplants, cut into  ½ – 1-inch slices
  • 2 red bell peppers, cut into quarters
  • 8 oz. fresh mozzarella, sliced
  • Olive oil, to coat 

To serve:

  • Pesto, balsamic vinegar, or dressing of choice
  • Fresh herbs such as basil or parsley 

Directions:

Step #1: Preheat the grill to medium-high heat. While the grill is heating, brush the sliced eggplant and bell pepper with olive oil and a dash of salt.

Step #2: Place veggies directly on the grill. Cook peppers for 3-5 minutes on each side and eggplant for 6-8 minutes on each side, or until soft and charred. Once cooked, remove from heat and set aside.

Step #3: To build your stack, start with the roasted eggplant as your base. From there, layer with one slice of roasted red pepper topped with a slice of mozzarella cheese. Option to place back on the grill for 2-3 minutes to melt the cheese.

Step #4: Finally, drizzle with balsamic vinegar, pesto, or a drizzle of olive oil. Add any additional toppings such as fresh basil. Serve and enjoy!

Enjoy Your Healthiest Summer Yet! 

With these fourteens healthy Fourth of July recipes, head into the holiday weekend feeling confident in your summer skin. Maintain your health and fitness goals by staying on track with your healthy eating plan! With simple swaps for any dish, you’ll never feel deprived of your favorite foods. These recipes may be festive, but they can be made and enjoyed all season long.  

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