19 Healthy Red White & Blue Recipes For 4th of July

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 19 fun, festive, and flavorful reasons to celebrate! And while this holiday is known for indulgent treats and savory BBQs, we’ve got you covered with healthy twists on classic favorites. This year, celebrate without compromising your health and fitness goals. From vibrant salads bursting with flavor to healthy desserts that will keep you cool and hydrated under the summer sun, these recipes will satisfy your taste buds and nourish your body.

How to Make Healthy Fourth of July Recipes 

Making healthy Fourth of July recipes can be as simple as finding good-for-you 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. Here are some ideas:

  • Swap white burger buns for lettuce wraps or whole grain buns to reduce refined carbs and increase fiber.
  • Use lean protein options like turkey or chicken burgers instead of beef to lower saturated fat content.
  • Opt for homemade marinades and dressings instead of store-bought versions to avoid added sugars and fillers
  • Replace mayo-based dressings with lighter options like Greek yogurt or avocado
  • Grill fresh summer fruits like peaches, pineapples, or plums for a sweet and healthier dessert option instead of sugary treats.
  • Make homemade veggie burgers using ingredients like black beans, lentils, or quinoa for a nutrient-packed patty alternative.
  • Swap sugary beverages or cocktails for unsweetened iced tea, sparkling water, or mocktails

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!

19 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 Raspberry Yogurt Bark

In need of a healthy dessert recipe? Try this low sugar, protein-packed FitOn PRO Raspberry Yogurt Bark! 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
  • 2 tbsp maple syrup
  • 2 tbsp tahini
  • 1 tsp vanilla extract
  • ¼ cup raspberries
  • 2 tbsp slivered almonds
  • 1 tbsp hemp seeds


Step #1: Start by lining a small baking sheet with parchment paper.

Step #2: Add the yogurt, tahini, maple syrup, and vanilla to a mixing bowl and stir.

Step #3: Using a spatula, evenly spread the yogurt mixture onto the lined baking sheet.

Step #4: Add the raspberries, almonds, and hemp seeds on top.

Step #5: Place in the freezer and allow the yogurt bark to set for 4 hours.

Step #6: Once set, remove from the freezer and slice or break into individual servings.

Step #7: Store in an airtight contain in the freezer for up to 1-2 weeks for an easy grab and go guilt-free treat.

#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. 


  • 1 cup oats
  • 1 scoop protein powder (of choice)
  • 1 ripe banana
  • 2 eggs (or flax eggs)
  • ¼ cup Greek yogurt
  • ¼ cup unsweetened almond milk (or favorite dairy-free milk of choice)
  • 1 tsp baking powder
  • ½ tsp cinnamon
  • 1 tsp vanilla extract
  • Cooking spray or a small amount of oil for greasing the pan


Step #1: In a blender or food processor, grind the oats until they become a fine powder.

Step #2: In a mixing bowl, combine the oat flour, protein powder, baking powder, and cinnamon. Mix well. In a separate bowl, mash the ripe banana until it reaches a smooth consistency. Add the mashed banana, eggs, Greek yogurt, almond milk, and vanilla extract to the dry ingredients. Stir until the batter is smooth and well-combined. If the batter appears too thick, add a splash of almond milk to thin.

Step #3: Next, heat a non-stick pan over medium heat. Lightly grease with cooking spray or coconut oil.

Step #4: Pour ¼ cup of the batter onto the heated pan for each pancake. Cook for 2-3 minutes on each side, until you see little bubbles starting to form. Flip and cook the other side for another 1-2 minutes, until the pancakes are golden and cooked through.

Step #5: Serve warm with your favorite toppings, such as fresh berries, sliced bananas, a drizzle of honey or maple syrup, or a serving of 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!


  • 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 


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.


  • 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


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)


  • 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)


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!


  • 1 box Simple Mills Vanilla Muffin & Cake Mix (or your favorite store-bought cupcake mix)
  • 3 eggs
  • ⅓ cup coconut oil, slightly melted
  • ⅓ cup water 
  • 1 tbsp vanilla extract 
  • 1 jar Simple Mills Vanilla Frosting (option to make homemade frosting or sub favorite healthy frosting of choice)

To serve:

  • Fresh strawberries, roughly chopped
  • Fresh blueberries


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:


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


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. 


  • 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 


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!

#15 Patriotic Veggie Skewers

The savory and protein-packed version of our fruit skewers! This recipe is festive, easy to prep, and requires a short grill time. Use chicken, red onion, red bell peppers, and cherry tomatoes to keep it patriotic, or customize with any veggie or lean protein of choice!


  • 2 boneless, skinless chicken breasts, cut into bite-sized squares
  • 1 red bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 pint cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Sea salt and black pepper, to taste
  • Any additional vegetables of choice, such as zucchini, squash, or mushrooms


Step #1: Cut all the ingredients into bite-sized pieces aside from the cherry tomatoes. Set the veggies aside, then prep the marinade. 

Step #2: For the marinade, combine the olive oil, dried oregano, dried thyme, salt, and pepper. Add the chicken pieces and toss to coat evenly. Marinate for at least 15 minutes, or up to several hours in the fridge.

Step #3: Assemble the skewers by threading the chicken, red bell pepper, red onion, and cherry tomatoes onto skewers, alternating ingredients for a colorful and festive look.

Step #4: When ready to grill, preheat the grill to medium-high heat. Grill and cook for about 10-15 minutes, turning occasionally, until the chicken is fully cooked and the vegetables are slightly charred and tender. Serve with any dipping sauce or garnish of choice!

#16 Loaded Mediterranean Quinoa Salad

This healthy appetizer or side dish features quinoa, a staple among many longevity diets, including the Blue Zones and Mediterranean diets. Fill it with your favorite mix-ins, such as olives, cucumber, or even blueberries!


  • 2 cups water or low-sodium vegetable broth
  • 1 cup quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ½ cup kalamata olives, pitted and sliced
  • ½ cup red onion, finely chopped
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh mint, chopped
  • ½ cup crumbled feta, optional 
  • 3-4 tbsp extra-virgin olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 garlic clove, minced
  • Sea salt and black pepper, to taste


Step #1: Cook the quinoa according to packaged directions. Meanwhile, wash and chop the cherry tomatoes, cucumber, olives, red onion, parsley, and mint. Set aside.

Step #2: Next, prepare the dressing. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and pepper.

Step #3: Assemble the salad by combining all the ingredients in a large mixing bowl, including the cooled quinoa, prepped veggies, and optional feta. Pour the dressing over the top, and toss until well mixed. Serve and enjoy!

#17 Red Pepper Hummus with Veggie Dippers

Another Mediterranean-inspired meal full of fiber, plant-based protein, and colorful veggies! Customize as desired, swapping red pepper hummus for your favorite flavor of choice, and add any veggies (or other dipping vehicles, such as grain-free crackers) to the plate to serve!


  • 1 can chickpeas, drained and rinsed
  • 1 roasted red bell pepper (jarred or homemade)
  • 2 tbsp tahini
  • 1 garlic clove, minced
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Sea salt and black pepper, to taste

To serve: 

  • Fresh vegetables for dipping (such as cucumber slices, carrot sticks, celery sticks, bell pepper strips, cherry tomatoes)
  • Grain-free crackers or whole-grain pita chips


Step #1: In a food processor, combine the chickpeas, roasted red bell pepper, tahini, garlic, olive oil, and lemon juice. Blend until smooth, adding water a tablespoon at a time if needed to reach the desired consistency. Transfer to a serving bowl and set aside.

Step #2: Next, chop fresh vegetables of choice into sticks or slices for dipping.

Step #3: Assemble the platter by adding the hummus to the center of a tray or platter. Then, arrange the fresh veggie dippers and crackers of choice around the hummus bowl. Serve and enjoy!

#18 Chocolate & Yogurt-Dipped Frozen Banana Pops

Makes 12 frozen banana pops


  • 6 ripe bananas
  • 1 cup plain full-fat Greek yogurt of choice
  • 1 cup dairy-free chocolate chips of choice
  • 1-2 tsp coconut oil
  • 12 wooden popsicle sticks 
  • 1 tsp vanilla extract, optional 
  • Raw honey or maple syrup as desired, optional


  • Crushed freeze-dried strawberries or blueberries 
  • Finely chopped nuts of choice 
  • Natural sprinkles of choice 
  • Mini dairy-free chocolate chips
  • Shaved coconut flakes, unsweetened 


Step #1: Line a plate or baking sheet with parchment paper and set aside. Next, peel the bananas then cut them in half, dividing the banana into two equal parts. Insert a popsicle stick into the sliced banana base, until it is about halfway. Add to the baking sheet and freeze for 1-2 hours or until frozen.

Step #2: Once the bananas are almost frozen, prep the toppings. First, melt the chocolate by adding the chocolate chips and coconut oil to a microwave-safe dish. Microwave in 30-second increments until melted, stopping between each to stir the chocolate. Once melted, remove from the microwave and set aside.

Step #3: Next, add the yogurt to a bowl. Option to add vanilla and sweetener of choice, if desired. Then, pour toppings of choice into individual bowls and set aside.

Step #4: Remove the bananas from the freezer. Dip half of the bananas (six) into the melted chocolate mixture, one by one, and then into the desired toppings. To keep it festive, opt for freeze-dried crushed strawberries and blueberries and shredded coconut as a topping. Then, place back onto the lined baking sheet. 

Step #5: Next, dip the remaining six frozen banana halves in the yogurt mixture until well coated. You may need to spread the yogurt mixture onto the banana with a spoon, depending how thick your yogurt is. Next, coat each yogurt banana with toppings of choice such as freeze-dried berries, crushed nuts, or festive sprinkles. Place the yogurt dipped bananas on the tray with the chocolate bananas.

Step #6: Place the tray back in the freezer for 1-3 more hours, or until frozen and firm. Store in the freezer until ready to serve. Enjoy!

#19 Berries & Coconut Ice Cream Float (Dairy-Free)


  • 2 cans kombucha, seltzer, or sparkling water of choice (Olipop would work well here — ideally Cherry Vanilla or Strawberry Vanilla) or Spindrift)
  • 4 scoops dairy-free coconut milk ice cream of choice (Cosmic Bliss, Coconut Bliss, etc)
  • Fresh berries, such as blueberries and raspberries 
  • Ice, to serve 


Step #1: Add a generous scoop of ice cream to a large glass. Top with a handful of fresh berries or any toppings of choice. 

Step #2: Pour the Olipop or sparkling beverage over the top. Add ice if desired, or serve as is. Repeat to assemble the remaining floats. Serve immediately and enjoy!

Enjoy Your Healthiest Summer Yet! 

With these 19 healthy Fourth of July recipes, head into the holiday 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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