Healthy Grilling on the 4th of July!

By: Jacqueline Gomes, RD, MBA

Grilling is a delicious and festive way to celebrate the 4th of July—and with a few smart choices, it can be healthy too! Opt for lean proteins like chicken breast, salmon, shrimp, or lean ground beef (90% lean or higher) to keep saturated fat in check while still satisfying the crowd.

Swap heavy sides with lighter, flavor-packed options. Greek yogurt is a nutritious substitute for sour cream or mayo in dips, marinades, or creamy salads. It’s rich in protein, calcium, and probiotics that support digestion and gut health.

Grill a rainbow of vegetables like bell peppers, zucchini, and corn for added fiber, vitamins, and vibrant flavor. Serve kabobs, lettuce-wrapped burgers, or yogurt-based coleslaw to boost both nutrition and taste.

With a few simple swaps, your holiday grill can be both festive and nourishing!

Enjoy!

Grilled Moroccan Meatballs with Yogurt Sauce

Prep: 30 minutes

Makes: 8 Servings (about 16 meatballs)

Ingredients:

Yogurt sauce

1 cup plain Chobani Greek yogurt
1 English cucumber, peeled, and finely diced
Fresh lemon juice from 2 lemons
2 tablespoons chopped fresh dill (or 1 Tbsp dry dill)
½ teaspoon kosher salt
½ teaspoon black pepper

Meatballs:

2 large eggs
6 garlic cloves, minced
2 teaspoons ground cumin
2 teaspoons ground allspice
½ cup finely chopped cilantro
5 teaspoons kosher salt
1 teaspoon ground black pepper
2 pounds 90% lean Ground Beef
½ cup panko breadcrumbs
Olive oil for grilling

Directions:

For the yogurt sauce:

Combine all ingredients in a medium size bowl, refrigerate while preparing meatballs.

For the meatballs:

Heat outdoor grill over medium-high heat.
In a large bowl combine eggs through black pepper, now mix in ground beef and panko.
Using an ice cream scoop or 1/3 measuring cup, form 16 disc-shaped meatballs.
Grease grill grates generously and grill meatballs for about 4 to 5 minutes per side.
Serve with yogurt sauce and grilled vegetables if desired.

Recipe by: Jacqueline Gomes, RD, MBA