Memorial Day is the ultimate summer kick-off, and with that, we have one thing on our mind: good-mood food! While this weekend is all about soaking up the sun, celebrating with friends and family, and recharging with some R&R, nothing says holiday weekend quite like yummy snacks and recipes. So, whether you’re hitting the beach, hosting a backyard BBQ, or just lounging around, we’re here to make sure you have a tasty Memorial Day with these mouth-watering recipes. And if you’re trying to keep your summer fitness goals in check, not to worry! These holiday eats are just as delicious as they are nutritious.
From savory to sweet, and everything in between, here are the most delicious MDW foods with options for every eating plan.
18 Healthy Memorial Day Recipes
#1 Crispy Baked Avocado Fries
Made with a simple breadcrumb and cooked to golden perfection, these oven-baked avocado fries are the perfect finger food for any gathering — no deep-frying needed! Crispy on the outside, creamy on the inside, and a healthy alternative to traditional oil-soaked fries. Oh, and did we mention they’re dairy-free, gluten-free, vegan, and paleo-friendly?
Ingredients:
- 1 large avocado, more firm than soft but ripe enough to eat
- ½ cup almond meal (or sub panko bread crumbs)
- ¼ cup unsweetened non-dairy milk (we used almond milk)
- ½ tsp paprika (optional)
- ½ tsp garlic powder (optional)
- Salt and pepper, to taste
Directions:
Step #1: Preheat the oven to 450 degrees F and line a baking sheet with parchment paper. Then, prepare the avocado. Cut the avocado lengthwise and remove pit, peel skin, and slice into wedges.
Step #2: In a medium-sized bowl, combine almond meal and spices. Mix well to combine and set aside.
Step #3: In a separate bowl, add almond milk and dip each avocado slice in liquid. Then, dredge each slice in the almond meal mixture until well coated.
Step #4: Once coated, evenly place avocado slices on baking sheet. Bake for 15-20 minutes, or until slightly golden. Once cooked, remove from oven. Cool slightly and serve warm.
#2 Healthy Honey & Lime Mojito
Naturally sweetened with a drizzle of honey, this healthy mojito recipe proves it’s totally possible to enjoy a cocktail without hurting your fitness goals. It’s refreshing, cooling, and the perfect way to kick off summer. Going alcohol-free? Swap the rum for your favorite kombucha or coconut water!
Ingredients:
- 8-10 fresh mint leaves
- 1 tbsp honey
- 1 lime, juiced
- 1 cup ice cubes or crushed ice
- 2 ounces white rum
- Club soda or sparkling water
Optional garnish:
- Fresh lime slices
- Fresh mint
Directions:
Step #1: Using a mortar and pestle (or small bowl and fork) muddle the fresh mint leaves. Add to a tall glass.
Step #2: Add the honey and lime juice to the glass and stir until well combined. Pour in the rum and mix well.
Step #3: Fill the glass halfway full with ice. Top with club soda or sparkling water and stir to combine. Top with optional fresh garnishes, such as mint leaves and sliced lime. Serve and enjoy!
#3 Smashed Red, White, & Blue Potatoes
Made with red, white, and purple potatoes, this easy-prep recipe is a flavorful and festive must-have at any party or gathering! Running low on potatoes or looking for a low-carb alternative? Swap Brussels sprouts in place!
Ingredients:
- 1 lb. baby red, purple, and yellow potatoes
- 2-3 tbsp olive oil
- Sea salt, to taste
- Freshly ground black pepper, to taste
- ¼ teaspoon garlic powder (optional)
- ¼ teaspoon onion powder (optional)
- Chopped fresh parsley, chives or scallions (optional)
Directions:
Step #1: Preheat the oven to 450 degrees F and line a baking sheet with parchment paper
Step #2: While the oven is heating, add potatoes to a large mixing bowl. Coat with olive oil. Season with salt and pepper and any additional seasonings of choice. Add potatoes to oven and bake for 25-30 minutes.
Step #3: Remove from oven and cool slightly. Then, using the bottom of a glass cup or measuring cup, smash the potatoes ½ an inch (so they are smashed but not falling apart). Once smashed, add any additional seasoning if necessary and place back in the oven. Bake for an additional 20 minutes or until crispy.
Step #4: Once golden and crispy, remove from oven. Top with garnish of choice, such as fresh herbs. Serve and enjoy!
#4 BLT Chicken Lettuce Burgers
All of these healthy Memorial Day dips and spreads would go perfectly with one thing: a juicy burger! But, unlike traditional burgers served on white bread and loaded with cheese and mayo, we’re grilling up something equally delicious but way more nutritious: BLT chicken lettuce burgers. Customize it by swapping chicken for any protein (or veggie) of choice — including plant-based options like roasted mushrooms or tofu!
Ingredients
- 2 chicken breast
- 1 turkey bacon strip, cooked
- 4 leaves iceberg lettuce
- 1 red onion, sliced
- 1 tomato, sliced
- 1 avocado, sliced
- 2 tbsp fresh parsley, chopped
- 1 tbsp garlic, chopped
- 2 lemons, juiced
- ¼ cup olive oil
- 1 tbsp tahini
- 1 tbsp dijon mustard
Directions
Step #1: Start by preheating the oven to 200°C or 400°F and line a large baking dish with parchment paper.
Step #2: Next, make the marinade by adding the chopped parsley, garlic, ¾ of the lemon juice, and the olive oil to a bowl and whisk well.
Step #3: Add the chicken to the parchment-lined baking dish and pour over the marinade, completely coating the chicken breasts.
Step #4: Bake for 20-25 minutes, or until completely cooked, flipping the chicken halfway through.
Step #5: While the chicken is cooking, make the dressing by adding the rest of the lemon juice, tahini, and dijon mustard to a bowl and whisk well.
Step #6: Add two of the lettuce leaves to a serving plate and add the cooked chicken breast, onion, tomato, avocado, and cooked, crumbled bacon. Drizzle with dressing and top with another lettuce leaf. Enjoy!
#5 Low-Sugar Summer Spritz
Cheers to the long weekend! This festive memorial day cocktail will have you sipping your way to good health. Make a big pitcher following the recipe below and enjoy with good company! To make this alcohol-free, simply swap the wine with your favorite kombucha of choice.
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 or agave (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!
#6 Simple Caprese Kebabs
Paleo and keto-friendly, and made with 5 fresh ingredients! Whip these up in 10 minutes or less – no cooking or baking required!
Ingredients:
- 1 pint cherry tomatoes
- 1 container mozzarella balls (chopped in half or quarters, if needed)
- ¼ – ½ cup fresh basil leaves
- 1-2 tbsp olive oil
- 1-2 tbsp balsamic vinaigrette
- Salt and pepper, to taste
Directions:
Step #1: In a small bowl, combine the olive oil and balsamic vinaigrette. Stir until well combined.
Step #2: To create the kebabs, start by threading the mozzarella onto the stick. If the mozzarella balls are large, you may need to chop them in halves or quarters. Then, add the cherry tomatoes followed by a fresh piece of basil. Repeat until the skewer is filled. To finish, drizzle with the balsamic olive oil mixture. Season with salt and pepper to taste. Serve and enjoy!
#7 Chopped Greek Salad
You can’t have a summer gathering without a big Greek salad! This simple recipe is loaded with fresh seasonal veggies and will add a hefty dose of nutrients to any plate.
- 1 cucumber, thinly sliced
- 1 green bell pepper, thinly sliced
- 1 red bell pepper, thinly sliced
- 2 cups cherry tomatoes, halved
- ¼ red onion, thinly sliced
- 1 cup feta cheese, cubed
- ½ cup Kalamata olives
Greek Salad Dressing:
- ¼ cup olive oil
- 1 clove garlic, minced (optional)
- 2-3 tbsp red wine vinegar
- ½ tsp dijon mustard
- 1 tsp oregano
- sea salt and black pepper, to taste
Directions:
Step #1: Add all of the salad fixings into a large bowl and toss until well combined.
Step #2: To make dressing, whisk the olive oil, vinegar, garlic, mustard, and spices in a small bowl until well combined.
Step #3: When ready to serve, plate salad and drizzle with dressing. Enjoy!
#8 Spicy Shrimp & Mango Ceviche
Keep it fresh and flavorful with this shrimp and mango ceviche. Slightly spicy yet sweet and zesty, this recipe is easy to whip up and can be easily adapted to meet any dietary needs! Swap the shrimp for avocado or grilled tofu, trade the mango for extra veggies, or add in your favorite seasonal produce. Plus, you can use the salsa as a veggie dip or add it to any main meal or salad.
Ingredients:
- 1 lb. cooked shrimp, peeled and deveined
- 1 ripe mango, peeled and diced
- 1 red bell pepper, diced
- 1 small red onion, diced
- 1 jalapeño pepper, seeded and finely minced
- ¼ cup fresh cilantro, chopped
- Juice of 1 lime
- 1 tbsp honey
- 1 tsp chili powder
- Sea salt and black pepper, to taste
Directions:
Step #1: In a large bowl, combine the shrimp, mango, red bell pepper, red onion, jalapeño, and cilantro
Step #2: In a small separate bowl, prepare the dressing by whisking together the lime juice, honey, chili powder, black pepper, and sea salt. Blend until smooth and well combined.
Step #3: Pour the dressing over the shrimp and mango mixture. Then, toss gently to coat.
Step #4: Cover and refrigerate for at least 30 minutes to allow the flavors to marinate. Serve chilled with an optional side of veggies, chips, or lean protein!
#9 Loaded Wonton Cups
These single-serve wonton poppers are the perfect appetizer or snack. The best part? You can fill them with any fixings you’d like! Customize them based on your food or dietary preferences, adding fillings such as chicken salad, black beans, salsa, and cheese, or guac and shrimp. There’s really no wrong choice!
While the filling is up to you, here’s how to make the crispy wonton cups:
Step #1: Preheat oven to 350 degrees F. Then, brush wonton wrappers with olive oil on both sides.
Step #2: Press each wonton wrapper into a mini muffin pan and bake until golden, about 6-9 minutes. Remove from oven and cool slightly. Then, fill each wonton center with filling of choice!
Step #3: If adding cheese or any ingredients that require warming or melting, place wontons back in the oven for an additional 4-5 minutes once filled. Remove from oven and cool slightly. Serve and enjoy!
#10 Rainbow Fruit Skewers
Looking for something sweet? Serve up some rainbow fruit skewers this holiday weekend! Did you know eating the rainbow and filling your plate with different colored fruits and veggies can provide you with a balanced diet full of nutrients? Think: the more colors, the more nutrients! Plus, this healthy recipe is a tasty and fun way for both children and adults to enjoy a sweet treat without overdoing it on the sugar.
You can even let your kids help with the recipe assembly! Simply place various colored fruits (think: red raspberries, orange tangerines, yellow pineapple, green grapes, blue blueberries) on a vegetable skewer in rainbow order. Plate, serve, and enjoy!
#11 Air-Fried Artichoke Hearts
Got an air fryer? Perfect! Now all you need is 4 minutes and a can (or two) of artichoke hearts for this easy-prep recipe. Serve with your favorite dip or spread!
Ingredients:
- 1 can artichoke hearts canned in water, drained
- olive oil or olive oil spray
- ¼ tsp garlic powder (optional)
- ¼ tsp onion powder (optional)
- Salt and black pepper, to taste
Directions:
Step #1: Drain artichoke hearts, then slice lengthwise into halves
Step #2: In a medium-sized bowl, add artichoke hearts, spices of choice, and a drizzle of olive oil to coat
Step #3: Add to air fryer basket and bake on 400 F for 15 minutes or until golden. Once tender, remove from the air fryer. Top with any additional garnish, such as parmesan cheese or fresh herbs. Serve with your favorite dip or spread such as aioli or tahini
#12 Watermelon Pizza
The dessert pizza of your dreams. Satisfy your sweet tooth with this hydrating recipe that will curb all your cravings in a healthy and delicious way. It’s loaded with antioxidants (thanks to the watermelon base and fresh berry topping) and packs a low-sugar, protein punch with the Greek yogurt sauce.
Ingredients:
- 1 center-cut slice of watermelon, 1-2 inches thick
- ½ cup Greek yogurt, unsweetened
- 1 tsp raw honey
- 1 tsp vanilla extract
- 1 cup of fresh mixed berries of choice, roughly chopped
- ½ cup mashed mixed berries (optional)
Optional toppings:
- Raw or dry-roasted almonds and pistachios, finely chopped
- Raw honey, to drizzle
- Cacao nibs or chocolate chips
- Coconut flakes, unsweetened
Directions:
Step #1: In a medium-sized bowl, mix the Greek yogurt, honey, and vanilla extract. Option to add ½ cup of mashed or finely chopped berries. Set aside
Step #2: Slicing from the center of the watermelon, cut a 1-2 inch slice of watermelon.
Step #3: Next, evenly spread the yogurt mixture on top of the watermelon.
Step #4: Slice the watermelon into 8 evenly sliced wedges, resembling that of a pizza.
Step #5: Top each watermelon slice with fresh berries and any optional toppings such as almonds, pistachios, cacao nibs, or coconut. Option to drizzle with honey.
Step #6: Serve and enjoy!
#13 Simple & Creamy Guacamole
We can’t talk about healthy Memorial Day recipes without mentioning guacamole! Plus, I think we can all agree — freshly made guacamole tastes infinitely better than store-bought varieties. And, when you make it at home, you’ll know exactly what’s going in the recipe (hint: no excess sodium or any additives). This simple appetizer only requires a handful of nutritious ingredients and can be whipped up within minutes.
Ingredients:
- 2 ripe avocados, halved and pitted
- ½ medium red onion, finely chopped
- 1 pint cherry tomatoes, halved
- 1 clove garlic, minced
- 1 lime, juiced
- ½ tsp paprika
- ¼ cup cilantro, finely chopped
- Sea salt & black pepper, to taste
Directions:
Step #1: Scoop out the avocado flesh into a large mixing bowl. Then, using the back of a fork, roughly mash.
Step #2: Add the remaining ingredients and stir well to combine. Taste test, adjusting ingredients as desired.
#14 Dairy-Free Stuffed Mini Peppers
We love an easy-prep app that comes together in minutes, like these dairy-free stuffed mini peppers. Load them up with this simple cashew spread, or fill them with your favorite store-bought alternative (like DF Kite Hill Chive Cream Cheese or Siete Foods Cashew Queso).
Simply slice your mini peppers lengthwise, and load them up with your favorite dip or spread. You can even use guac or hummus! For a simple dairy-free cashew spread, follow our recipe below.
Ingredients:
- 2 cups cashews, raw (soaked and rinsed)*
- ½ cup lemon juice, freshly squeezed
- 2-3 garlic cloves
- Salt and black pepper to taste
- Finely chopped fresh herbs of choice (such as chives, scallions, parsley, or cilantro), optional
*Note: For a creamy cheese-like texture, Cashews must be soaked overnight or for at least 4 hours. Once soaked, drain and rinse.
Directions:
Step #1: Slice your mini peppers lengthwise and add them to a plate.
Step #2: To prepare your filling, add the above ingredients to a high-speed blender or food processor. Blend until well combined. The texture should be thick and creamy; you may need to scrape down the sides several times and reblend. Taste test and adjust flavoring as needed.
Step #3: Evenly spread ½ – 1 tbsp of cashew filling into the center of your sliced pepper half. Option to garnish with any additional toppings such as freshly minced herbs. Serve immediately and enjoy!
#15 No-Bake Berry “Cheesecake” Bars
No-bake desserts are the ultimate summer treat, and these dairy-free cheese-less cheesecake bars are no exception! They’re fully plant-based, easy to make, and will be loved by all. With two base options (a paleo granola base or nut and date base) and an easy-to-customize filling, this tasty dessert will be a guaranteed crowd-pleaser.
Ingredients:
Base:
Granola-based option:
- 1 8-10 oz. bag granola of choice (we love Purely Elizabeth or Paleonola)
- ¼ cup coconut oil, melted
Nut & Date-based option:
- 1½ cups pecans or walnuts
- 1 ½ cups pitted Medjool dates (soaked in hot water for 5-10 minutes, then drained and finely chopped)
Filling:
- 2 cups cashews (soaked for 3-4 hours minimum or overnight), rinsed and drained
- ⅓ cup maple syrup (or raw honey)
- ⅓ cup coconut oil, melted
- 1 lemon, juiced (about ¼ cup)
- 1 cup raspberries or wild blueberries (fresh or de-thawed if frozen)
- 1 tsp vanilla extract
- Pinch of sea salt (optional)
Directions:
Step #1: Prepare the granola-based crust by combining granola of choice and melted coconut oil in a high-speed blender or food processor. Blend until a dough forms. Note: you may need to scrape down the sides and blend several times. If using the nut and date-based crust option, repeat the above process using dates and nuts.
Step #2: Line an 8×8 pan with parchment paper, then evenly press the crust into the pan.
Step #3: Next, prepare the cashew berry filling. Add the drained cashews, melted coconut oil, maple syrup, lemon juice, sea salt, and vanilla extract into a high-speed blender or food processor. Blend until smooth and creamy. Add the berries and lightly pulse until well mixed. Taste test and adjust as needed adding any additional sweetener, lemon juice, or berries.
Step #4: Pour the cashew filling on top of the crust. Cover and freeze until hard (6-8 hours or overnight). Option to serve frozen or slightly dethawed. Enjoy!
#16 Dark Chocolate Strawberry Bark
Trending all over the internet, this viral healthy dessert recipe is a summer menu must-have. It’s low in sugar (with natural sweetness only from strawberries), full of healthy fats and protein thanks to natural PB, and is perfectly balanced with antioxidant-rich dark chocolate. Customize by swapping peanut butter for your favorite nut butter of choice, or add any additional berries to the mix, such as raspberries or blueberries!
Ingredients:
- 15 strawberries
- 1 cup peanut butter, smooth
- 2 unsweetened dark chocolate bar, roughly chopped
- 2 tsp coconut oil
- 1 pinch sea salt
- Shredded coconut
- Dark chocolate chips
Directions:
Step #1: Remove the stems and cut the strawberries lengthwise into thin slices, slicing along the wider side of the strawberry.
Step #2: Line a baking sheet with parchment paper and create a base layer. To do so, evenly spread the strawberries so that they are touching.
Step #3: Drizzle the peanut butter over the strawberries and evenly spread across the surface. Note: you will need a runny/drippy peanut butter. Place in the freezer.
Step #4: Meanwhile, roughly chop the chocolate bar, then add to a microwave-safe bowl with the coconut oil. Melt your chocolate in 30-second intervals, stirring in between each interval.
Step #5: Once the chocolate is melted, remove the baking tray from the freezer and spread the chocolate mixture over the top of the peanut butter layer. Spread evenly to cover the whole surface. Option to sprinkle with sea salt or add any additional toppings, such as coconut flakes or chocolate chips.
Step #6: Place back into the freezer for 2-4 hours to harden. Once completely firm, chop into bark-sized pieces. Keep frozen in an air-tight container until ready to enjoy!
#17 Moringa Mint Chip Ice Cream
Made with a few simple ingredients, including coconut milk, maple syrup, vanilla, and mint, this refreshing superfood ice cream will satisfy all your mint chocolate chip cravings in a healthy way. Not only is it dairy-free and free of refined sugar, but it’s also infused with moringa, a plant with potent health benefits. Customize as desired, adding your favorite mix-ins or toppings of choice!
Ingredients:
- 3½ oz canned coconut milk
- ⅓ cup maple syrup
- 1 tsp moringa powder
- ½ tbsp vanilla extract
- ½ tsp peppermint extract
- ½ cup dark chocolate chips
- Dash sea salt
Directions:
Step #1: Add the coconut milk, maple syrup, moringa, vanilla, mint, and sea salt to a high-speed blender. Blend until smooth. Taste test and adjust sweetness as needed.
Step #2: Add the non-dairy chocolate chips. Lightly pulse 1-2 times until the chocolate chips are evenly mixed.
Step #3: Pour the ice cream mixture into a bread loaf tray or a baking dish, then freeze until your mixture sets, ideally 4-5 hours or overnight.
Step #4: Serve with any toppings of choice such as nut butter, granola, or extra chocolate chips!
#18 Summer Citrus Mint Spritzer (Non-Alcoholic)
This light and fragrant mocktail will have you sipping your way through MDW without feeling like you’re missing out on all the fun. Free from alcohol, low in sugar, and made with healthy ingredients, this refreshing drink will be a beloved summer beverage, whether you’re going booze-free or not! Customize with any beverage base of choice, flavor with your favorite cold-pressed juice, and add any seasonal fruits for fresh flavor!
Ingredients:
- 8 oz kombucha
- 4 oz orange juice
- 4 oz sparkling water
- Fresh mint leaves, to serve
- Honey, to taste
Directions:
Step #1: Finely chop the mint leaves and add to the bottom of a pitcher.
Step #2: Add the kombucha, orange juice, and sparkling water to the pitcher and stir to combine. Taste test, adding optional honey if additional sweetness is desired.
Step #3: Chill in the fridge for 1-3 hours, letting the flavors marinate and combine.
Step #4: Remove from the fridge and taste test, adding any additional sweetness as needed.
Step #5: Serve over ice with optional fresh fruit and muddled mint. Top with additional sparkling water, and enjoy!
Kick-Off Summer In a Healthy & Delicious Way
Whether you’re grilling, air-frying, or baking in preparation for the unofficial start to summer, we’ve got everything you need to have a yummy and delicious holiday. From vegan and vegetarian options to low-sugar and protein-packed plates, there’s something for everyone! Make this Memorial Day Weekend a memorable one.
