The sun has officially risen on summer…and with it, grilling season! “As the summer rolls in, it’s time to ignite the grill,” asserts Sapna Peruvemba, MS, RDN, a registered dietitian and the brains behind Health by Sapna. Grilling is a fantastic method to sidestep the excess oils, fats, and breading often found in cooking, leading to a healthier outcome. Yet, not all grilling recipes are deemed healthful choices. Here, we’re spotlighting eight nutritious recipes to try this grilling season, along with tips on discerning whether a grilled recipe is a healthful choice for you and your family.
Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna
Kelly Powers, MA, RDN, registered dietitian and founder of Weeknight Dinners
Grilled burgers, while a timeless summertime favorite, often pack a punch of saturated fat (and sodium, depending on whether cheese is added). Thankfully, there are numerous healthier alternatives that don’t skimp on taste, such as grilled portobello burgers! This recipe still hits the spot for that cheeseburger hankering, thanks to the inclusion of paneer-style cheese, or cubed cottage cheese. “Portobello mushrooms are a flavorful meat substitute with a robust umami taste,” Peruvemba notes. “They’re rich in selenium and B vitamins, and grilling them brings out their savory, juicy texture—no beef patty necessary.”
Plant-based enthusiasts have plenty of reasons to embrace the grill as fervently as meat lovers—and grilled tofu is one of them. “Grilled tofu is a delightful and flavorful way to introduce plant-based protein to your cookout,” Peruvemba explains. “While everyone else is flipping burgers, why not opt for skewers with a savory za’atar twist.” Both tofu and za’atar are brimming with micronutrients and antioxidants, and this recipe is also crammed with veggies, offering a fiber and flavor-packed boost.
Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Emily Nabors Hall
Grilling can transform specific elements of a dish, adding an incredible depth of flavor to the final product, as seen in this grilled eggplant and red pepper dip. “This dip is a fantastic way to sneak in vegetables into a meal or snack,” says Kelly Powers, MA, RDN. The pine nuts, garlic, and paprika in the recipe contribute antioxidants and a delightful Mediterranean taste to this show-stopping dish, perfect for summer gatherings.
When it comes to Mediterranean flair, this grilled pasta salad is bursting with it. “This pasta salad is loaded with grilled veggies like zucchini, eggplant, and bell pepper, all high in fiber and phytonutrients,” Peruvemba remarks. “It’s hearty and incredibly satisfying,” Powers adds. Though it includes a bit of halloumi cheese, which adds a touch of saturated fat and sodium, it’s in such small quantities that it keeps the levels low.
If you’re new to grilling fish, the key to success is selecting a filet that can withstand the intense heat of the grill—like swordfish. This recipe, which features this unique fish, is also packed with veggies, herbs, and couscous, covering all the essential nutrient groups. “This well-rounded meal is brimming with texture, color, and flavor,” Powers says. Should swordfish not be accessible or if you prefer an alternative, salmon, halibut, snapper, or mahi mahi would all work beautifully here.
Christopher Testani
Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Among the grillable veggies, romaine lettuce might be one of the most unique options. Unlike most lettuces, which would simply wilt at the thought of the grill, romaine is robust enough to briefly endure the heat. This imparts a charred flavor to dishes while still retaining the satisfying crunch that romaine is known for, as well as the fiber, iron, folate, and vitamins A, C, and K it offers. This grilled Caesar salad is also a healthful hit, swapping out the cream and (most of the) mayo typically found in traditional Caesar dressing for heart-healthy avocado.
When evaluating the healthfulness of a grilled dish, it’s crucial to consider not only the food being grilled but also any rub or marinade applied. While animal-based proteins are a staple on grills across the nation, some options are healthier than others. The goal is to choose lean proteins such as skinless poultry, fish, and cuts of meat with minimal visible fat to keep saturated fat levels low. This is due to the fact that, while debated, studies have shown that saturated fat can raise cholesterol levels and increase the risk of heart disease. Moreover, consuming red meat over extended periods has been linked to higher risks of heart disease and colon cancer.
“In the U.S., meat is often the star of cookouts, but the grill can be used for so much more,” Peruvemba states. The possibilities range from side dishes to main courses. “Experiment with grilling foods you might not consume enough of, like veggies, fruits, and tofu,” she advises. “While most Americans get plenty of animal protein, only one in 10 meets the recommended intake for fruits, vegetables, and fiber. Grilling can help close that gap while maintaining flavor.”
Additionally, it’s vital to be mindful of the ingredients in marinades destined for the grill. “Avoid marinades loaded with added sugar,” Powers suggests. This is because excess sugar has pro-inflammatory properties that can contribute to chronic disease risk over time. For a sweet touch with added nutrition, opt for a touch of maple syrup, agave, or honey in your marinades, rather than refined cane sugar.
“Marinades and rubs can also significantly boost sodium levels, so opt for low-sodium versions or make your own blends,” Peruvemba advises. Excessive sodium intake over the long term can raise blood pressure levels, which can contribute to an increased risk of heart disease. Instead, enhance the flavor of your marinades with high-quality olive oils, vinegars, herbs, and spices, helping you to use fewer sodium-rich ingredients like salt, soy sauce, fish sauce, and Worcestershire sauce.
