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

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

By: Lexy Parsons

Summer is here which means one thing — the ultimate summer celebration is right around the corner. Enter: Fourth of July, the festive holiday known to make a bang. And, this summer, there’s lots to celebrate!

Fourth of July weekend is often filled with fun times with family and friends and lots of good food! But, that doesn’t mean it needs to be unhealthy food! Healthy Fourth of July recipes can be just as flavorful, festive, and delicious. And, we’re willing to bet these red, white, and blue recipes 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 eight healthy red, white, and blue recipes with options for any type of eating plan! 

8 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 Tahini Yogurt & Raspberry Bark

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


  • 1½ cups greek yogurt
  • 2 tbsp tahini
  • 1½ tbsp maple syrup
  • 1 tsp cinnamon
  • ¼ cup raspberries
  • ¼ cup blueberries 
  • 2 tbsp pumpkin seeds
  • 2 tbsp buckwheat groats, (or granola), optional


Step #1: Line a small rectangular baking dish with baking paper.

Step #2: In a small bowl, whisk together the yogurt, tahini, maple syrup, and cinnamon. Use a spatula to evenly spread the yogurt mix across the lined baking tray, the bark should ideally be no more than 1cm thick.

Step #3: Gently press the raspberries, blueberries, pumpkin seeds, and buckwheat groats, if using, into the top.

Step #4: Place the tray into the freezer to set for a minimum of 4 hours.

Step #5: Remove the tray from the freezer and slice or break into shards. Keep stored in the freezer for up to 2 weeks.

#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!


  • 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


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!  


  • 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


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. 


  • 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 


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! 

Enjoy Your Healthiest Summer Yet! 

With these eight 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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