<< Back

8 Healthy Swaps for Your Next Summer Cookout

June 23, 2025

A summer cookout is all about good company, sunshine and – let’s be honest – the food. From burgers and hot dogs to creamy sides and sweet drinks, it’s easy to lose track of healthy habits when the grill fires up.

But here’s the good news: You don’t have to skip the fun (or your favorite foods) to stay on track. According to Ulysses Wu, MD, chief epidemiologist at Hartford HealthCare, a few small swaps can make a big difference — without sacrificing flavor.

“Grilling naturally adds great taste,” says Dr. Wu. “You can cut down on calories and saturated fat just by making smart ingredient choices and being mindful of portions.”

So before you head to your next backyard barbecue, try these nine simple ways to enjoy summer cookouts – the healthy way.

1. Rethink your protein.

Burgers and hot dogs might be classics, but they’re also loaded with saturated fat and sodium. Instead, try grilled chicken, turkey burgers and hot dogs, caprese chicken burgers or salmon.

“Leaner proteins often taste just as good, and come with far fewer health risks,” says Dr. Wu. “It’s a simple switch, but it makes a huge difference long-term.”

And if meat isn’t an option? A well-seasoned veggie burger or grilled tofu holds up just as well – with the bonus of added fiber and nutrients. And they’re delicious, too.

“Even a Portobello mushroom cap can be a great, satisfying alternative,” Dr. Wu adds. “One of my favorite recipes calls for a caprese grilled mushroom cap stuffed with skim mozzarella, tomatoes and fresh basil.”

As an added bonus, less meat often means less gastrointestinal bugs – and the illnesses that come with them.

“Undercooked meats, especially chicken, tend to be the largest concern when it comes to GI bugs,” Dr. Wu notes. “Leafy green and mayonnaise-based salads can also be culprits, though, so be sure to wash and store your ingredients properly.”

> Related: 9 Fresh and Healthy Grill Ideas for Your Summer Cookouts

2. Go light on the heavy sauces.

You don’t need to drown your food in ranch or barbecue sauce to get flavor. Grilling already adds a rich, smoky flavor – so let that be the star.

“Try dry rubs or marinades with olive oil, garlic, herbs and citrus,” suggests Dr. Wu. “They add flavor without all the sugar and salt you find in bottled sauces.”

If you do reach for condiments, try choosing mustard, hot sauce, or relish instead of ketchup and mayo. Even a squeeze of lemon adds a ton of flavor and acidity to chicken, fish and veggies

“Just remember, nobody likes an underseasoned burger or steak,” says Dr. Wu. “Often, that’s why we feel compelled to drown meat in heavy sauces. Salt and pepper – along with your other favorite spices – are your friends, and they’ll prevent you from adding extra calories from cheese and sauces.”

3. Choose your sides wisely.

Coleslaw and potato salad are cookout staples, but they’re often swimming in mayonnaise.

“Either go with a vinegar-based dressing, or try swapping mayo for Greek yogurt or fat-free cottage cheese,” says Dr. Wu. “You’ll keep the creamy texture but cut down on saturated fat.”

Bonus tip: Try making your next pasta salad with whole grain or legume pasta, tossed with plenty of veggies and a splash of olive oil and lemon juice to add some acidity and cut back on meats and cheeses.

> Want more health news? Text StartHere to 85209 to sign up for text alerts

4. Get creative with veggies.

Cookouts aren’t just about the main dish. Load up your plate with colorful, veggie-packed sides that still feel festive.

“Grilled veggie skewers, corn on the cob, or a cucumber-tomato salad can be refreshing and filling, or you can simply grill whole onions, squash, leeks and peppers. These are great either on top of burgers, or just by themselves,” says Dr. Wu.

“They also add fiber and nutrients that help balance your meal.”

And don’t sleep on the watermelon-feta skewers.

5. Find a healthy substitute for your chips and dip.

Chips and dip can disappear fast – and so can your healthy ambitions.

Instead, serve salsa, guacamole or hummus. And try baked chips, whole grain pita wedges or even crunchy veggie sticks for scooping.

“These swaps keep the crunch and flavor, without loading up on salt and fat,” says Dr. Wu. “You can also try making your own dips with some light sour cream and a pre-packaged seasoning to make it healthier.”

6. Drink smarter.

Sugary sodas and cocktails are common at cookouts, but they can sneak in hundreds of calories.

“Watch the hidden liquid calories – they add up quickly,” Dr. Wu cautions. “You may make a nutritious choice and reach for a turkey burger and veggies, but if you chase them with a six pack, several margaritas or a bottle of wine, you could be adding anywhere from 600 to 1,000 calories to your meal.”

Instead, reach for sparkling water with fruit, iced herbal tea or coconut water. Mocktails made with citrus, mint, and seltzer feel festive and refreshing — without the sugar crash or the dreaded hangover.

> Related: Wine, Beer or Cocktails: Which Is Healthiest? 

7. Don’t forget portion control.

When the food keeps coming, it’s easy to overdo it. Dr. Wu recommends thinking of your plate like a pie chart:

“Fill half with vegetables, a quarter with lean protein, and a quarter with a whole grain or starch,” he says.

That way, you can still enjoy your favorite cookout foods — just in a more balanced way.

8. Make dessert sweet and smart.

You don’t have to skip dessert — just get a little creative. Grilled fruit like pineapple or peaches brings out natural sweetness, especially with a sprinkle of cinnamon or a spoonful of yogurt.

“Fruit-based desserts are a great way to satisfy your sweet tooth, while still keeping things light,” says Dr. Wu. “You’re getting fiber and nutrients too.”

Other healthy treats? Berry parfaits with Greek yogurt, frozen banana “nice cream,” or fruit kabobs for an easy, shareable option.

Here’s the bottom line.

Summer cookouts don’t have to mean starting over on your health goals. With a few easy swaps and a little planning, you can enjoy all the cookout favorites — and feel good doing it.

“It’s not about being perfect,” says Dr. Wu. “It’s about making smarter choices that still let you enjoy the moment – and stay safe, too.”