top of page

Healthy 4th of July

Fourth of July is right around the corner! Are you looking to have some healthier options available at your cookout? If so, below are some healthier swaps for the most popular fourth of July foods.


  • Offer veggie and turkey burgers for your guests that are wanting to make healthier choices this fourth of July (Dr. Praegar's veggie burgers are a great option due to minimal and natural ingredients)

  • Purchase whole wheat buns instead of white buns

  • Top with some veggies such as lettuce, tomato, and onion

  • Add some healthy fats by topping with avocado or hummus instead of cheese

  • Choose mustard instead of ketchup to reduce sugar, or purchase an unsweetened and all natural ketchup. (Primal kitchen unsweetened ketchup is a good option)

Potato Salad

  • Swap golden potatoes for cauliflower or sweet potatoes to add additional nutrients

  • Swap the mayonnaise in the dressing for plain nonfat Greek yogurt

  • Add in some extra celery and onion to get more veggies in

Example of Ingredients for a "Healthier" Potato Salad

  • ½ cup plain nonfat Greek yogurt

  • 2 tablespoons fresh chopped dill

  • 1 tablespoon grainy mustard

  • ½ juiced lemon

  • 1 teaspoon onion powder

  • 1 teaspoon garlic powder

  • 1 teaspoon paprika

  • sea salt and pepper to taste

  • Mix the dressing and toss it with the cooked cauliflower or sweet potatoes, diced onion, celery, and dill pickles

Baked Beans

  • Choose lower sodium or no salt added navy beans if you are buying them canned

  • Substitute ketchup for tomato puree to reduce sugar (or use your unsweetened all natural ketchup if you got that for the burgers)

  • Substitute the sugar and molasses for honey or maple syrup. These have a lower glycemic index which doesn't cause the blood sugar to rise as much, and it contains more minerals and antioxidants

  • Leave out the pork and bacon, or substitute tempeh or turkey bacon to reduce saturated fat

  • Add some veggies for additional nutrients such as: diced bell pepper, zucchini, onion, greens, and squash

  • If you are buying prepared canned baked beans, consider looking at the labels and choosing one that is lower in added sugars, sodium, and saturated fats. (Eden Organic Baked Beans with Sweet Sorghum is a healthier option you can find at most grocery stores)

Example of Ingredients for "Healthier" Baked Beans

  • 1/4 cup water

  • 1 teaspoon each of garlic, onion, and paprika powder

  • 3 cans of no salt added navy beans

  • 4 cups low-sodium vegetable broth

  • 1/3 cup pure maple syrup

  • 1/4 cup tomato paste

  • 1/4 cup apple cider vinegar

  • 2 tablespoons Dijon mustard

  • Preferred amount of veggies of choice (onion, squash, zucchini, bell pepper, etc.)

  • Sea salt and pepper to taste


  • Add some chopped kale to your coleslaw mix to add in more nutrients

  • Swap the mayonnaise for plain nonfat Greek yogurt

  • Swap the granulated sugar for honey

  • Choose to use a vinaigrette dressing instead with extra virgin olive oil, fresh lemon juice, and red wine vinegar

Example of Ingredients for a "Healthier" Coleslaw Dressing

  • 1/2 cup plain nonfat Greek yogurt

  • 1/4 cup extra virgin olive oil

  • 2 tablespoons apple cider vinegar

  • 1 tablespoon maple syrup

  • 1 teaspoon of minced garlic

  • sea salt and pepper to taste

  • Mix salad dressing and toss with kale and coleslaw mix

Macaroni and Cheese

  • Swap the white pasta for Banza chickpea pasta to get more protein and fiber in

  • Swap the cheese for nutritional yeast or a low-fat cheese to reduce the saturated fat

  • Swap the whole milk for canned coconut milk or oat milk to reduce the saturated fat

  • Add some veggies to your mac and cheese such as broccoli, spinach, or peas

  • Substitute for a healthy pasta salad including Banza chickpea pasta, plenty of fresh veggies, and a light Italian dressing.

Example of Ingredients for a "Healthier" Mac and Cheese

  • 8 ounces of dry Banza chickpea pasta

  • 1 tablespoon olive oil

  • 3 cloves garlic minced or 1 tsp of garlic powder

  • ¼ cup almond flour

  • 2 cans unsweetened coconut milk

  • 2 tablespoons water

  • ½ cup nutritional yeast

  • 2 tablespoons lemon juice

  • 1 tsp of turmeric

Example of Ingredients for a "Healthier" Pasta Salad

  • 1 tablespoon red wine vinegar

  • 1 tablespoon lemon juice

  • 2 teaspoons Dijon mustard

  • 2 tablespoons olive oil

  • 1 teaspoon garlic powder

  • 1 teaspoon oregano

  • 1 teaspoon basil

  • Sea salt and pepper to taste

  • Preferred amount of diced fresh veggies such as: cucumbers, bell peppers, tomatoes, red onions, artichokes, capers, Kalamata olives, banana peppers, etc.

  • Toss the Italian dressing, fresh veggies, and Banza chickpea pasta

Corn on the Cob

  • Grill corn on the cob with extra virgin olive oil or avocado oil instead of butter

  • Grill some veggie skewers with a variety of veggies to get additional nutrients such as: zucchini, squash, portabella mushrooms, bell peppers, red onion, Brussels sprouts, etc.

Chips and Dips

  • Swap chips for vegetable crudités such as: carrots, celery, jicama, radishes, cucumbers, peppers, etc.

  • Swap chip dip such as French onion dip for hummus

  • Swap queso for guacamole, salsa, or cauliflower dip

  • Swap ranch for tzatziki

  • Purchase baked whole grain chips or crackers instead of white processed ones

  • Swap fruit dip for nonfat plain Greek yogurt with a little honey or stevia


  • Swap ice cream for banana cream (aka blended frozen banana). Make it fun and festive by making an ice cream bar where they can top their banana cream with blueberries, strawberries, coconut shavings, nuts, cocoa nibs, etc.

  • Swap berry cobbler for berry Greek yogurt parfait

  • Make dark chocolate strawberries and blueberries instead of white chocolate strawberries

  • Swap cookies for energy bites. Add some red, white, and blue sprinkles to them if you want them to be more festive

Energy Bites Ingredients

  • 1 cup old-fashioned oats

  • 2/3 cup toasted shredded coconut

  • 1/2 cup creamy peanut butter

  • 1/2 cup ground flaxseed

  • 1/2 cup dark chocolate chips

  • 1/3 cup honey

  • 1 teaspoon vanilla extract

  • Red, white, and blue sprinkles (optional)


  • Swap soda for sparkling water

  • Swap a beer for a light beer, seltzer, or glass of wine

  • Swap a sugary margarita for a skinny margarita or mojito

  • Swap a cocktail for a mocktail or kombucha

Skinny Margarita Ingredients

  • 2 ounces silver tequila

  • 3 tablespoons fresh lime juice

  • 2 tablespoons fresh orange juice (you can also substitute fresh watermelon juice since that’s often a Fourth of July staple)

  • 1 teaspoon light agave nectar

  • Add a little cayenne or jalapeno to make it a spicy skinny margarita

Skinny mojito Ingredients

  • ¼ cup organic strawberries, diced

  • ¼ cup organic blueberries

  • 10 organic mint leaves

  • ½ medium organic lime, juiced

  • 1 tablespoon agave

  • 1 ½ oz. white rum (leave this out to make it a mocktail)

  • Ice

  • Club soda

13 views0 comments

Recent Posts

See All


Post: Blog2_Post
bottom of page