There’s nothing like the smell of a summer BBQ! Grilled food, sunshine, and good company are great! But for many people who are trying to eat healthier, reduce inflammation, or feel better overall, cookout season can feel like a minefield of sugar-laced sauces, charred meats, and heavy side dishes that leave you sluggish and bloated.
Here’s the good news: you can still enjoy everything you love about BBQs, without compromising your health. With a few simple shifts in how you prep, cook, and serve your meals, you can feel just as great after the meal as you do during it.
What’s Really Happening on the Grill?
Grilling is delicious and social, but traditional high-heat cooking can also produce unwanted compounds, like HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons). These form when meat is cooked over open flames. HCAs and PAHs are linked to inflammation and long-term health risks. But don’t worry, I’m not saying “give up your grill.” Instead, let’s learn how to use it better.
8 Ways to Grill Smarter This Summer
1. Turn down the heat.
Lower temps = less char and fewer harmful compounds. Aim for golden, not blackened.
2. Pre-cook your meat.
Bake or pan-cook meat partway before finishing it on the grill. Less grill time = less exposure to high heat.
3. Trim excess fat.
Fat drips = flare-ups = more smoke and more PAHs.
4. Use grill tools.
Grill mats, skewers, or cedar planks can reduce direct flame contact and keep things clean.
5. Flip more often.
Turning your food frequently helps it cook evenly and prevents over-charring.
6. Skip foil and nonstick.
Instead, use stainless steel or cast iron to avoid unwanted chemicals and reduce waste.
7. Cut off charred pieces.
No shame, we’ve all overcooked a steak or two. Slice off the blackened parts before serving.
8. Marinate your food.
This is one of the best ways to boost flavor and reduce harmful compounds from forming while grilling. Win-win.
Marinades That Work Hard & Taste Great
Most store-bought marinades are packed with sugar, preservatives, and low-quality oils. Making your own is easy, cost-effective, and better for your body.
Lemon Garlic Marinade (for chicken or fish):
- 2 tbsp olive or avocado oil
- Juice and zest of one lemon
- 2 cloves garlic, minced
- 2 tbsp chopped fresh herbs (like rosemary, parsley, or dill)
- 1 tsp sea salt
- ½ tsp black pepper
Healthy Steak Marinade:
- ¼ cup balsamic vinegar
- ¼ cup coconut aminos (or low-sodium soy sauce)
- 2 tbsp olive or avocado oil
- 1 clove garlic, minced
- 1 tsp onion powder
- 3 tsp Italian seasoning
- 1 tsp sea salt
- 1 tsp black pepper
Let your meat soak for at least 30 minutes or overnight for deeper flavor. Bonus: many herbs and acids in these marinades have natural antioxidant properties!
Healthy Swaps for Classic Sides
The usual suspects, potato salad, baked beans, sugary sauces, can derail your goals fast. Here are a few simple swaps to lighten things up and keep you feeling good:
1. Fresh veggie-based salads, like cucumber-tomato, arugula with citrus, or a Greek salad with quinoa
2. Use fermented toppings, like sauerkraut or pickled onions for gut-friendly flair
3. Add healthy fats, like avocado or olive oil-based dressings instead of mayo
4. Choose condiments wisely: look for those without lots of added sugar, clean-label options or make your own
A Healthier Potato Salad
Ingredients:
- 2 lbs red potatoes, diced
- ⅓ cup avocado oil mayo (Primal Kitchen is a great option)
- 2 tbsp Dijon mustard
- 2 tbsp apple cider vinegar
- ½ tsp sea salt
- ½ tsp black pepper
- ¼ cup chopped dill pickles or 2 tbsp sauerkraut
- ¼ cup finely chopped celery
- 2 tbsp chopped red onion (or green onion for milder flavor)
- 2 hard-boiled eggs, chopped (optional)
- 2 tbsp chopped fresh dill and/or parsley
Instructions:
- Boil potatoes in salted water until fork-tender (about 10–12 minutes). Drain and cool completely.
- In a large bowl, whisk together mayo, mustard, apple cider vinegar, salt, and pepper.
- Add cooled potatoes, pickles/sauerkraut, celery, onion, and eggs (if using). Toss to coat.
- Stir in fresh herbs last and adjust seasoning to taste.
- Chill for at least 30 minutes before serving—tastes even better the next day!
This version skips the sugar, seed oils, and artificial ingredients while packing in nutrients that support digestion, blood sugar balance, and hormone health. Pair it with grilled chicken or salmon and a side of greens for a balanced BBQ plate that feels as good as it tastes!
Smart Add-Ons to Boost Nutrition
Want to level up your BBQ even more? Add ingredients that naturally support digestion and overall wellness:
1. Herbs & spices, like rosemary, turmeric, and garlic for anti-inflammatory benefits
2. Cruciferous veggies, like Brussel sprouts, cabbage, broccoli, or kale to support natural detox pathways
3. Produce rich in Vitamin C, like bell peppers, pineapple, or citrus to balance oxidative stress
BBQ season should be about enjoyment, connection, and delicious food—not guilt, fatigue, or “starting over on Monday.” With just a few mindful choices, you can make your next cookout supportive of your health goals and full of flavor.
