Healthy 4th of July Recipes Loved by Nutritionists

With the Fourth of July right around the corner, you're likely busy making plans to celebrate the long weekend (perhaps with a big cookout!). While it can be a great time to socialize with friends and family, it may also cause some anxiety for people trying to reach specific health goals. 

From all the briskets and hot dogs (did you know America eats 150 million hot dogs on this day every year?) to BBQs and pasta salads... it can feel like you only have two options: abstain completely or binge and see your blood glucose levels face the consequences. 

Luckily, there’s another way! With a few tweaks, you can enjoy some delicious Fourth of July recipes while staying healthy. 

Read on for tips on keeping your blood glucose levels steady through the holiday from registered dietitians and nutritionists. Also, get some great meal ideas from a few of their favorite recipes!

Blood-Sugar Friendly Tips for the Fourth of July

Maintaining normal blood sugar levels is about more than what you eat. So, while it may be tempting to lay by the pool all day, get a little movement in to keep blood sugar fluctuations at bay.

We spoke to a few experts to bring you some general tips for optimal blood glucose:

Stay active: Walk or engage in another activity after meals to keep yourself active. Instead of gorging all day and taking a short walk at the end of the night, try doing an activity after the appetizers, between dinner and dessert. You can dance, play some pool games... get as creative as you like. After all, it’s the Fourth of July!

Or, do what Amanda Donahue, MS, RD, CD, does: "On the fourth, I like to have some fun with family and friends while getting in some movement to help with glycemic control! Sometimes, this could be a game of pool volleyball, corn hole, or checking out a new hiking trail since the weather is finally warming up."

Keep your diet balanced: Eat adequate amounts of protein and healthy fats. This will help slow digestion and lead to a more stable glucose level increase. 

As Randi Yow, RDN, LDN, says, “Protein is key! Remember, protein helps keep those glucose responses less pronounced, so add lots of protein to your plate and eat it before your carb foods."

Here are some ideas for what to include in your meals: 

• Vegetables! It may seem obvious, but it's important to remember. Rather than iceberg lettuce, focus on more nutrient-dense vegetables such as broccoli, zucchini, spinach, kale, cauliflower, and bell peppers. 
• Whole food protein sources such as poultry, seafood, and unprocessed red meat are great additions. 
• Also include healthy fats like avocado, olive oil, or some high-quality cheese. 

Focus on fiber: Pick fiber-rich foods such as vegetables for your side dishes. For example, add a side salad and macaroni salad to your plate of pork chops! Looking for more specific tips from our nutrition team to keep your blood glucose levels healthy? Read on for their recommendations. 

You can try to make small tweaks, too, like trying slow cooker versions of your favorite recipes, skipping the vanilla ice cream with the peach cobbler, or going easy on the BBQ sauce. Or, take the initiative by making your July 4th celebration a potluck. This way, you’ll know there’ll be at least one healthy, tasty, blood-sugar-friendly dish around. 

And if you’re hosting and looking to tweak your usual Fourth of July menu, read on for some healthy swaps a few registered dietitians and nutritionists swear by.

Red, White, & Blue Caprese Salad from FreutCake 

Recommended By: Randi Yow, RDN, LDN 

Go all out for the festivities with this summery, star-spangled fruit salad. Randi says, “For the Fourth of July, I always like to make a festive (it’s so patriotic-looking!), fun, and healthy dish to bring to family gatherings. I love that this Blueberry Caprese Salad is delicious and healthy.” 

Ingredients

• 1-pint blueberries
• 2 pints tomatoes (you can also use cherry or grape tomatoes here)
• Firm buffalo mozzarella cheese in chunks
• Fresh basil
• A dash of balsamic vinegar
• Olive oil to taste
• Salt and pepper to taste

Buffalo Ranch Turkey Burgers from Festival Foods 

Recommended by Amanda Donahue, CD, RDN

Amanda Donahue, MS, RD, CD, loves burgers. She says, “My favorite all-American dish is a good burger. Of course, cheeseburgers aren’t always healthy, but these Buffalo Ranch Turkey Burgers are my favorite alternative to the usual! They’re super simple to make and highly customizable with whatever veggies you want (arugula, spinach, red onions, cucumbers, tomatoes, avocado/guacamole, etc.). For a more glucose-friendly meal, swap the buns out with butter lettuce or red leaf lettuce!”

Ingredients

• 1 tablespoon olive oil
• 1 packet ranch dressing mix
• 2 cups nonfat plain Greek yogurt
• ½ cup shredded carrot
• 1 small onion, finely diced
• 1 tablespoon minced garlic
• 1 teaspoon poultry seasoning
• 1 pound ground turkey
• ¼ cup Buffalo sauce

A Healthier Potato Salad from The Lemon Bowl

Recommended by Payton Baker, RD, MS, LMNT 

Did you know potato salad is among the most popular fourth of July foods? It’s not terrible for you, but it won’t be the healthiest dish at your Fourth of July party. You can sometimes alternate with a healthier corn salad or pair it with salads and kebabs to ensure a balanced meal.

But if you’re looking for a slightly healthier option, this Lebanese Potato Salad recommended by Payton Baker, RD, MS, LMNT, is to die for! It’s simple, delicious, and healthier than the traditional potato or macaroni salads that’s are popular around this time of year.

Ingredients

• 12 Yukon gold potatoes (halved)
• ¼ cup olive olive
• ¼ cup lemon juice
• ½ cup parsley, minced
• ½ cup scallions, minced
• ¼ cup fresh mint, minced
• Salt and pepper to taste

Easy Cauliflower Potato Salad Recipe from Root + Revel

Recommended by Katrina Larsen, MS, RDN, LD, CDCES

If you want to skip the potatoes altogether this year, this delicious potato salad is paleo and low-carb. It’s also an excellent option for those with food sensitivities (or intolerances) who are trying to reduce their carbohydrate intake. 

“With this delicious salad, you won’t feel like your diet restricts you. So you can join in the fun without worrying about what’s in your food,” says Katrina Larsen, MS, RDN, LD, CDCES. 

Ingredients

• 1 head organic cauliflower, cut into florets
• 6 organic potatoes (half Yukon gold and half red potatoes), roughly chopped
• 3/4 cup Paleo mayo
• 2 tablespoons spicy whole-grain mustard
• 1/2 lemon, juiced
• 2 cloves garlic, minced
• salt and pepper, to taste
• 1/2 cup organic wild capers (drained)
• 1 cup cornichons (tiny sour French pickles)
• 1/2 cup red onion, diced
• 1/4 cup organic parsley, chopped

A Rainbow Quinoa Salad from the Minimalist Baker

Recommended by Kimberly Vair, MS, RDN, 200-RYT

Don’t want a fruity salad, but don’t want to dig into a big serving of coleslaw either? Kimberly Vair, MS, RDN, has the perfect option for you with this non-traditional coleslaw swap.

It’s a bit involved to make so we suggest prepping it in advance, but it’s worth it. The dressing, in particular, is to die for.

Ingredients

• 1 tsp sesame oil, toasted or untoasted
• 1/3 cup dry white quinoa, rinsed and drained
• 2/3 cup water
• 1 cup frozen edamame
• 1 large head of broccoli
• 1/2 medium red bell pepper, sliced
• 1 1/2 cups purple cabbage, shredded or thinly sliced purple cabbage
• 1 cup shredded kale or chopped cilantro (optional)

For the dressing:

• 1 tablespoon almond, peanut, or cashew butter
• 2 tablespoons chili garlic sauce
• 3 tablespoons maple syrup
• 3 tablespoons tamari (or soy sauce or coconut aminos)
• 3 tablespoons lime juice
• 2 1/2 tablespoons sesame oil
• 1 teaspoon fresh minced ginger
• 1 tablespoon crushed peanuts (optional)

Deviled Eggs with a Twist from The Mediterranean Dish

Recommended by Kimberly Vair, MS, RDN, 200-RYT

Kimberly also loves a good deviled egg on her plate and has the perfect recipe for the season. She does have a tip, as she says, “If you don’t want to go with a full yogurt addition here, you can do a half olive-oil based mayonnaise and half Greek yogurt mix as well if you like. It tastes just as good!”

Ingredients

• 6 large eggs
• ¼ cup Greek yogurt
• 1 teaspoon Dijon mustard
• Kosher salt
• ½ teaspoon garlic powder
• Sweet or smoked Spanish paprika
• 2 teaspoons chopped chives, for garnish
• Capers (optional)

A Red, White & Blue Twist on Ice Cream from Oh, The Things We’ll Make

Recommended by Amanda Donahue, MS, RD, CD

When you think of dessert, you’re probably thinking S’mores, peach cobblers, whipped cream... and while you don’t have to avoid all of it if you’re looking for a healthy alternative, skip the store-bought dessert for Amanda’s favorite patriotic popsicle!

“These are a great alternative to a classic on the 4th of July (what's Independence Day without ice cream!?)! I add vanilla to the plain Greek yogurt for a little added oomph.”

Ingredients

• 1 cup Greek yogurt (or coconut milk, coconut cream, or coconut yogurt)
• 1/2 cup blueberries
• 1 cup strawberries
• Honey, maple syrup, or other sweetener to taste

Watermelon Feta Basil Salad From Salt and Baker

Recommended by Carlee Hayes, RDN, CD

“This salad is a refreshing treat to beat the summertime heat that I really love,” says Carlee Hayes, RDN, CD. Cool down with this juicy watermelon salad, which has a refreshing twist with basil, a little feta, and an almost-vinaigrette dressing. 

The great thing about salads is that you can tweak the ingredients slightly to accommodate any allergies or restrictions you may have. So feel free to add or remove things here and experiment.

Ingredients

• 6 cups seedless watermelon, cut into cubes
• 4 ounces feta cheese
• ¼ cup fresh basil
• Kosher salt and freshly ground black pepper to taste
• 1 tablespoon lime juice, freshly squeezed
• 1 to 2 tablespoons honey
• 2 tablespoons olive oil
• 1 tablespoon Champagne vinegar

Some Final Tips to Help You Stay Healthy  

• Stick to sugar-free mixers and limit alcohol to a moderate amount, alternating with water.
• Stay hydrated! Drink plenty of water. To keep up the festive theme, infuse your water with blueberries and strawberries. You’ll also get more micronutrients that way. 
• Wear sunscreen (check out our nutritionist recommendations to pick a great sunscreen). 

Remember to Kick Back and Have Fun Of course, while these tips are important for staying healthy, don’t forget the weekend is a time for fun and celebration. Remember to sit back and relax mentally. Worrying about your glucose levels (or other health goals) will only create stress and rob you of the chance to make some fond memories with friends and family. Nutrisense nutritionist Amanda Donahue, MS, RD, CD, said it best: “Don't forget to enjoy the spectacular, sparkling fireworks show that evening to celebrate Independence Day!”

Remember to Kick Back and Have Fun 

Of course, while these tips are important for staying healthy, don’t forget this is a time for fun and celebration. Remember to sit back and relax mentally. 

Worrying about your glucose levels or other health goals will only create stress and rob you of the chance to make some fond memories with friends and family. 

Nutrisense nutritionist, Amanda Donahue, CD, RDN, put it best when she said, “Don't forget to enjoy the spectacular, sparkling firework show that evening to celebrate Independence Day!”