Healthy Swaps for Summer BBQs

By: Amy Carroll, MS, MCHES 

Summer means sunshine, BBQs, and fun, but for those focused on diabetes prevention or management, it can also mean a minefield of sugary sauces, refined carbs, and unhealthy fats. The good news is you don’t have to skip the fun to stay on track. With a few simple swaps, you can enjoy every bit of your summer BBQ while keeping blood sugar balanced and health goals intact.  The following tips will help you do just that.  

1. Swap sugary sauces for spice rubs or vinegar-based marinades. Many BBQ sauces are loaded with sugar. Instead of slathering the meat with a sugary glaze, try dry spice rubs made from chili powder, garlic, cumin, herbs, or my favorite smoked paprika. Make your own vinegar-based marinades using balsamic vinegar, apple cider, vinegar, or mustard mixed with olive oil and spices.  

Check out this yummy marinated:

https://happyhealthymama.com/the-best-chicken-marinade-healthy.html 

2. Swap the white buns for whole grain buns or lettuce wraps. White hamburger and hot dog buns are refined carbs that can spike blood sugar quickly. Whole grain buns offer more fiber, which slows glucose absorption. Skip the bun altogether and opt for a lettuce wrap. 

3. Swap that potato salad or pasta salad for a lighter bean-based or quinoa salad. Traditional summer potato or pasta salads are high in starch and often loaded with mayo. Instead, try a Mediterranean-style chickpea or black bean salad with a lemon, olive oil, and herb dressing. Add veggies like peppers, onions, cucumbers, and tomatoes. Adding beans and veggies will add more fiber and protein.  

Check out one of my favorite quinoa salads to make for summer BBQs: https://cookieandkate.com/best-quinoa-salad-recipe/ 

4. Swap chips for veggies or roasted chickpeas. Chips are a BBQ staple, but they add little nutritional value and lots of empty carbs. Replace them with healthy alternatives like carrot sticks, cucumber slices, and bell peppers. Need a healthy dip for these veggies? Try making a dip from plain Greek yogurt with fresh herbs and spices, like fresh dill, garlic, onion powder, and one of my secret ingredients, Worcestershire sauce.  

Check out this recipe to get you started:

https://www.wellplated.com/greek-yogurt-ranch-dip/ 

5. Swap sweetened beverages for infused water or iced herbal teas. Sugary drinks like lemonade, sweet tea, or soda are a major source of added sugar. Instead, infuse your water with citrus and mint, or cucumber and basil. I also love taking my herbal teas, like hibiscus tea, and turning it into an iced drink. Sparkling water with a splash of lime is also wonderful.  

Check out this recipe for infused water inspiration:

https://www.culinaryhill.com/8-infused-water-recipes/ 

6. Swap store-bought desserts for fruit or other healthy alternatives. Pies, cookies, and cakes can send blood sugar soaring. Fresh fruit is a natural treat that is high in fiber and antioxidants. Grill peaches or pineapple slices for a caramelized touch or make a bowl of mixed berries with a dollop of Greek yogurt.  

Check out this recipe for a healthy alternative dessert: https://dishingupthedirt.com/recipes/greek-yogurt-bark/ 

7. Swap processed meats for lean grilled protein. Hot dogs and sausages may be convenient, but are often high in sodium and saturated fat. Instead, go for the leaner proteins like grilled chicken, turkey burgers, or fish that provide high-quality protein.  

Remember, summer BBQs don’t have to derail your health goals or spike your blood sugar. With a few intentional swaps and a little planning, you can enjoy the flavors of the season without missing out on the fun. Focus on whole foods, fiber-rich veggies, lean proteins, and hydration to support your long-term health goals.