Sizzle Smart: 8 Nutritious Recipes for a Healthy BBQ Dinner

Just because summer’s over doesn’t mean we need to pack away the BBQ yet. Enjoy these last dog days of summer with our collection of nutrient-packed, healthy BBQ recipes that are perfect for your outdoor gatherings or a casual dinner. From lean protein options to vibrant vegetable dishes, these recipes will make your summer cookouts both tasty and the epitome of summer cookout nutrition. Enjoy the flavors of summer with Bala Health's guide to a nutrient-packed BBQ.

These recipes capture the essence of summer with their vibrant flavors and use of fresh ingredients, perfect for enjoying on the grill.

Here are 8 healthy grilling ideas to keep your gut healthy and your family and friends praising your grill skills: 

• Grilled Bison Burgers with Caramelized Onions

• BBQ Cornish Game Hens with Herb Butter

• Cedar Plank Salmon with Maple Glaze

• Grilled Ribeye Steak with Chimichurri Sauce

• Grilled Lamb Chops with Mint Pesto

• Grilled Shrimp Skewers with Garlic Butter

• Grilled Salmon Tacos with Avocado Salsa

• Grilled Lamb Kebabs with Tzatziki Sauce

1. Grilled Bison Burgers with Caramelized Onions

These bison burgers are a nutritious alternative to your usual summer burger fare. Elevate your normal burger dinner with some clean Bison protein and get both the health benefits and a delicious umami (or salty-sweet!) taste with the caramelized onions. 

 

Bison meat is leaner than traditional beef, offering you the same level of protein with fewer calories and less fat. Bison meat is also abundant in iron, zinc, and vitamin B which are essential for energy production and keeping your immune system in good health. Caramelized onions are rich in prebiotics, which support gut health and your microbiome. 

 

Enjoy with a summer salad or some simple grilled vegetables as a side. 

Ingredients:

• 1 lb ground bison
• Borsari seasoned salt mixture to taste
• 2 onions, thinly sliced
• 2 tbsp butter, beef tallow or ghee
• Brioche Burger buns
• Lettuce, tomato, and cheese for toppings

Directions:

1. Preheat your grill to medium-high heat. While the grill is warming up, begin preparing the onions.  
2. In a pan, melt butter over medium heat and add onions. Cook until caramelized, about 20 minutes.
3. While the onions are cooking, make the patties. In a bowl, combine the ground bison and Borsari seasoning. Form the mixture into patties.
4. Once the grill is ready, grill patties for 4-5 minutes per side or until desired doneness.
5. Assemble burgers on buns with caramelized onions, lettuce, tomato, and cheese.

Customizations: 

• For a more texturized burger: Add ¼ cup panko breadcrumbs and 1 egg
• For an alternative taste: Replace Borsari with 1 tsp Worcestershire sauce and salt and pepper to taste
• For a bit more spice: Add sauteed jalapenos to the burger mix 

2. BBQ Cornish Game Hens with Herb Butter

Bring a new twist to chicken dinner with BBQ cornish game hens. 

 

Cornish game hens are smaller and more flavorful than regular chickens, allowing you to enjoy the same protein profile with a richer flavor and a more tender texture. They are also rich in Vitamin B, which supports a healthy nervous system and energy metabolism. The herb butter is a deluxe take on your normal poultry seasoning and brings both additional prebiotic and antioxidative properties to the meal. The rosemary and thyme both support your gut health and help fight oxidative stress. 

 

Serve with a side of greens or vegetables. 

Ingredients:

• 2 Cornish game hens
• 4 tbsp butter, softened
• 2 cloves garlic, minced
• 1 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme, chopped
• Salt and pepper to taste
• Lemon wedges for serving

Directions:

1. Preheat grill to medium heat. While the grill is warming up, begin preparing the herb butter. 
2. Mix butter with garlic, rosemary, thyme, salt, and pepper.
3. Rub the herb butter under the skin and all over the hens.
4. Once the grill is warm, place hens on the grill, breast side up. Cover and grill for 40-45 minutes or until internal temperature reaches 165°F.
5. Let rest for a few minutes before serving with lemon wedges.

3. Cedar Plank Salmon with Maple Glaze

Enjoy a lovely summer evening with our maple glaze salmon recipe. Salmon is known for being rich in omega-3 fatty acids, which reduce inflammation and support brain function, cellular health, and a healthy heart. Salmon’s also a great source of high-quality protein, vitamin D, B12, and selenium, all of which support the immune system and overall health. The bioactive peptides in salmon also support the production of beneficial gut bacteria and reduce inflammation. 

 

Serve with a side of wild rice or pilaf for a nutritious and delicious summer meal. 

Ingredients:

• 2 lbs wild-caught salmon fillet
• 1/4 cup maple syrup
• 2 tbsp soy sauce
• 1 tbsp Dijon mustard
• 1 cedar plank, soaked in water
• Lemon slices for garnish

Possible substitution: Use coconut aminos in place of soy sauce 

Directions:

1. In a bowl, mix maple syrup, soy sauce, and Dijon mustard.
2. Place salmon on the cedar plank and brush with the glaze. Let marinate for 30 minutes.
3. Preheat grill to medium heat. Place the cedar plank with salmon on the grill and cover. Cook for 20-25 minutes until salmon is cooked through.
4. Garnish with lemon slices before serving.

 

4. Grilled Ribeye Steak with Chimichurri Sauce

This simple and delicious meal is a fantastic voyage the parillas of Argentina. Steak is a great source of high-quality protein, which your body needs for muscle growth and repair. It also includes a variety of vital nutrients, including B vitamins, iron, and zinc which your body needs for energy production and immune system health. The chimichurri sauce is loaded with inflammation-fighting antioxidants. These herbs also have prebiotic properties, which support the good bacteria in your gut, resulting in a healthy gut microbiome. 

 

Serve with a side salad or complex grain for a nutritious feast. 

Ingredients:

• 2 ribeye steaks (or your choice of cut)
• Borsari seasoned salt mixture to taste
• Olive oil

Chimichurri Sauce:

• 1 cup fresh parsley, chopped
• 1/4 cup fresh oregano, chopped
• 3 cloves garlic, minced
• 1/2 cup olive oil
• 2 tbsp red wine vinegar
• 1 tsp red pepper flakes
• Salt and pepper to taste

Possible substitution: Use bison steak in place of beef for a leaner, equally nutritious meal.  

Directions:

1. Preheat grill to medium heat. While the grill is warming up, begin preparing the chimichurri sauce. 
2. In a bowl, combine parsley, oregano, garlic, olive oil, vinegar, red pepper flakes, salt, and pepper. Set aside.
3. Rub steaks with olive oil, salt, and pepper.
4. Grill steaks for 4-6 minutes per side for medium-rare or until desired doneness.
5. Let rest for a few minutes, then serve with chimichurri sauce on top.

5. Grilled Lamb Chops with Mint Pesto

Garnish your lamb chops with some mint pesto for a meal that’s as elevated as it is nutritious. Lamb is a great source of high-quality protein, packed with iron, zinc and B vitamins. The protein is essential for healthy muscles, while the nutrients boost your immune system function. The herbs of the mint pesto bring antioxidant and prebiotic properties to the meal, which can reduce inflammation and support the gut health of your microbiome. 

 

Dig in and enjoy a delicious meal that’s good for your body too. Serve with a side of whole grains or nutrient-dense leafy greens. 

Ingredients:

• 8 lamb chops
• Salt and pepper to taste
• Olive oil

Mint Pesto:

• 1 cup fresh mint leaves
• 1/2 cup fresh parsley
• 1/4 cup pine nuts
• 1/2 cup olive oil
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic
• Salt and pepper to taste

Directions:

1. Preheat grill to medium heat. While the grill is warming up, begin preparing the mint pesto. 
2. Blend mint, parsley, pine nuts, olive oil, Parmesan, garlic, salt, and pepper until smooth.
3. Rub lamb chops with olive oil, salt, and pepper.
4. Grill lamb chops for 3-4 minutes per side for medium-rare.
5. Drizzle mint pesto over the lamb chops before serving.

 

6. Grilled Shrimp Skewers with Garlic Butter

Here’s one of our summer favorites for beach-side ease and high scores in taste and nutritional value. Shrimp’s an excellent source of lean protein (which supports muscle repair and growth) and is also great for omega-3 fatty acids, which fight inflammation and support heart health. The garlic in the garlic butter boosts immune health and is prebiotic, which fosters your gut microbiome health by feeding and nourishing the good bacteria in your gut. The vitamin C of the lemon juice also enhances iron absorption and fortifies your immune system. 

 

Serve with a side salad and whole grains for a fully balanced summer meal. 

Ingredients:

• 1 lb large Atlantic shrimp, peeled and deveined
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 cloves garlic, minced
• 4 tbsp butter, melted
• 1 tbsp lemon juice
• Fresh parsley for garnish

Directions:

1. Preheat grill to medium heat. While the grill is warming up, begin preparing the garlic butter. 
2. Toss shrimp with olive oil, salt, and pepper. Thread onto skewers. 
3. Mix melted butter with garlic and lemon juice.
4. Once the grill is ready, grill shrimp for 2-3 minutes per side until opaque.
5. Drizzle garlic butter over shrimp and garnish with parsley.

 

7. Grilled Salmon Tacos with Avocado Salsa

Bring taco night to the summer beach with these grilled salmon tacos with avocado salsa. The omega-3 fatty acids in salmon are great for supporting brain function, mood regulation, fighting inflammation, boosting heart health, and supporting heart health. 

 

Avocados are great in monounsaturated fats (great for heart health) and fiber, which supports digestive system function and also acts as a prebiotic to stimulate your gut microbiome. The vitamin C in the salsa’s lime juice also levels-up immune system health and aids in collagen production. 

 

Channel your summer beach days with this delicious, gut-happy meal. 

Ingredients:

• 1 lb wild-caught salmon fillet
• Olive oil
• Salt and pepper to taste
• 8 small corn tortillas

Avocado Salsa:

• 2 avocados, diced
• 1 tomato, diced
• 1/4 cup red onion, chopped
• 1 jalapeño, minced
• 2 tbsp lime juice
• Salt and pepper to taste

Directions:

1. Preheat grill to medium heat. While the grill is warming up, begin preparing the avocado salsa. 
2. Combine avocado, tomato, onion, jalapeño, lime juice, salt, and pepper.
3. Brush salmon with olive oil, season with salt and pepper, and grill until cooked through, about 4-5 minutes per side.
4. Flake salmon and serve in tortillas with avocado salsa.

8. Grilled Lamb Kebabs with Tzatziki Sauce

Bring dinner to the breeze and ease of the Mediterranean with this delicious and healthy kebab dinner. Lamb, rich in protein, iron, zinc, and vitamin B is great for muscle growth, energy production, and immune function. The Tzatziki sauce’s greek yogurt is a probiotic and gut health powerhouse, while the cucumbers provide fiber that both supports your gut and your digestion overall. The garlic also has immune-strengthening and anti-inflammatory properties, making a sauce that’s as tasty as it is good for you. 

 

Serve with a greek salad or whole grain pita. 

Ingredients:

• 1 lb lamb, cubed
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tbsp fresh oregano, chopped
• Salt and pepper to taste

Tzatziki Sauce:

• 1 cup Greek yogurt
• 1 cucumber, grated and drained
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste

Directions:

1. Toss lamb with olive oil, garlic, lemon juice, oregano, salt, and pepper. Marinate for 30 minutes.
2. Preheat grill to medium heat. While the grill is warming up, begin preparing the tzatziki. 
3. Mix yogurt, cucumber, garlic, lemon juice, dill, salt, and pepper.
4. Thread lamb onto skewers and grill for 3-4 minutes per side.
5. Accompany kebabs with tzatziki sauce.