Healthy Grilling Tips

Healthy grilling tips to turn up the heat on your wellness goals

Planning to light a fire under your grill this summer? Smart thinking: You’re doing the same thing for your plans to eat healthy.

Warmer, longer days call for lighter, healthier meals. And grilling — whether you’re making a quick weeknight dinner for the kids or hosting a backyard BBQ with friends — isn’t only fun, but it’s also one of the healthiest ways to cook.

“With a few smart choices, grilling can cut excess fat, bring out natural flavors and encourage more fruits and vegetables on your plate,” says Joan Savage, RDN, a registered dietitian and clinical nutritionist at Geisinger. “When you pair grilled proteins with colorful produce and whole-grain sides, you’re building balanced meals rich in fiber, vitamins and minerals, while keeping added fats in check.”

Don’t have a grill? You can still enjoy the same healthy flavors by using a grill pan on the stovetop, broiling in the oven or roasting at a high heat.

Why is grilling healthy?

As a cooking method, grilling is a great way to support your health and wellness goals. When you grill:

Excess fat drips away from meat, rather than pooling around it, naturally lowering calories, saturated fat and cholesterol.
Food cooks faster over high heat, helping fruits and vegetables preserve essential vitamins and minerals.
Natural sugars in produce caramelize when prepared at high temps, boosting flavor.
No added butter or oil is needed for cooking, so you can reduce overall fat intake without giving up taste.

“Grilling is a simple cooking method that allows the natural flavors of foods to shine, so you don’t have to rely on added fats and heavy sauces,” says Ms. Savage. “It’s an easy way to enjoy delicious, healthy food.”

7 healthy grilling tips

A few simple healthy grilling tips can help you get the most nutritional value from your cookout, while still enjoying all the flavors of summer.

Choose a healthy protein

Healthy grilling starts with lean proteins — which can help reduce your intake of saturated fats and support heart health.

Skinless chicken breast, ground turkey, unbreaded shrimp and fish are all excellent options. Fatty fish like salmon, trout and striped bass offer the added bonus of heart-healthy omega-3 fatty acids.

Even beef and pork, on occasion, can fit into a healthy eating plan. Just look for cuts that are labeled “lean” on the packaging and trim visible fat before cooking.

“Aim for 3 to 4 ounces of cooked protein per person, then round out your meal with vegetables and whole grains like quinoa, brown rice or whole-wheat pasta,” says Ms. Savage. “You can also pair whole-grain buns with your grilled proteins for extra fiber, flavor and texture.”

For added flavor — and healthy benefits — try marinating your meat overnight. You might even experiment with meatless options like tofu or veggie burgers.

Season with a no-sodium marinade or rub

You don’t need excess salt, sugar or heavy sauce to create delicious grilled meals.

Fresh herbs, citrus juice, vinegar, garlic and spices add layers of flavor without increasing sodium or added sugars. Consider dry rubs made with paprika, garlic powder, cumin, coriander, chili powder and black pepper.

Low-sodium marinades can also provide an added benefit.

“Marinating meat or fish for up to 2 hours with herbs and acidic ingredients like lemon juice or vinegar can reduce some high-heat byproducts, while keeping food tender and juicy,” says Ms. Savage. “Marinating not only infuses flavor, but also acts as a barrier to help reduce the formation of harmful chemicals linked to cancer.”

Just be sure to discard marinade after use, because it contains harmful bacteria from the raw meat.

Add color

The grill isn’t just for meat. Fresh grilled vegetables are not only healthy, but also taste delicious!

Colorful vegetables like bell peppers, zucchini, onions, mushrooms and asparagus become sweeter and more flavorful when grilled. And when you “eat the rainbow,” you’re increasing your range of nutrients.

Cut vegetables into small, similar-sized pieces for quick, even cooking. You can place them right on the grill or use a grill pan. If you opt for skewers or foil packs, lightly brush vegetables with a healthy fat, like sesame or peanut oil, to prevent sticking.

Serve them as a side dish, toss them into salads or top with grilled chicken or salmon for a complete meal.

Trim the fat and moderate grill temp

Trimming the fat doesn’t just make grilling healthier — it’s safer, too.

When fat drips onto hot coals or burners, flames can flare up and increase charring. Excessive charring may produce harmful compounds.

Choose skinless poultry or remove the skin before cooking. Trim visible fat from meats to reduce saturated fat and help prevent flare-ups. Cook over medium to medium-high heat and move food away from direct flames if flare-ups occur.

Watch for hidden sugar or sodium

Don’t drown your grilled masterpiece in hidden sugar or sodium. Many store-bought barbecue sauces, marinades and condiments are made with surprisingly high amounts of salt and added sugar.

Before buying, check nutrition labels and pay attention to serving sizes. Consider lightly brushing sauces on near the end of cooking or serving them on the side.

Simple alternatives such as fresh lemon juice, salsa, chimichurri or yogurt-based sauces provide plenty of flavor with less sodium and sugar. A cucumber-dill yogurt sauce, for example, can be a refreshing substitute for buttery or sugary glazes.

Pair with healthier sides

Don’t let unhealthy side dishes spoil your heart-smart meal. Traditional store-bought BBQ favorites like baked beans, coleslaw, macaroni salad and potato salad can be high in calories, saturated fat, sodium and added sugar.

Instead, try homemade versions like bean salad, fruit salad, veggie slaw or whole-grain pasta salad. They contain fiber, vitamins and minerals and can complement your grilled options with bold flavor.

Grill fruit for dessert

Even dessert can be healthy when it’s grilled.

Fruits like pineapple, peaches, apples and pears caramelize quickly on the grill, creating a naturally rich, sweet flavor without added sugar.

Choose fruits that are firm, not overly ripe, and cut them into large chunks to help them maintain their shape while cooking.

Serve grilled fruit on its own or pair it with a dollop of Greek yogurt or fresh mint for a simple summer treat.

Practicing safe grilling

Ms. Savage offers a few tips to keep your outdoor summer cookouts safe:

Prevent cross-contamination. Keep raw and ready-to-eat foods separate by using dedicated plates and utensils for raw meat.
Cook to safe internal temps. Use a food thermometer to make sure meat reaches the recommended internal temperature before serving.
Reduce charring. Cook over medium to medium-high heat and move foods to indirect heat if flare-ups occur. Heavy charring can cause “off” flavors and add potentially harmful substances.
Clean the grates. Brush grill grates before and after cooking to remove excess char that can transfer to your food. This helps prevent bitter flavors, excess smoke and dangerous flare-ups.

“With the right approach, grilling can be both nutritious and delicious,” says Ms. Savage. “Starting with lean proteins and adding colorful produce and healthier sides, you can create meals that support your long-term health, while still delivering all the flavors of summer.”