Memorial Day often marks the unofficial start of summer, a time for gathering with friends and family, enjoying the outdoors, and of course, sharing good food. If you’re working toward health goals, you don’t have to miss out on the fun. With a few simple choices, you can build a Memorial Day menu that’s delicious, satisfying and aligned with your wellness journey.
Here are a few better-for-you grilling ideas, side dishes and snacks to enjoy this Memorial Day, all made with fresh ingredients and minimal fuss.
Grilled Chicken or Turkey Burgers
Skip the high-fat, processed meats and opt for leaner options like chicken or turkey burgers. They’re packed with protein and can be seasoned any way you like.
Quick idea:
Mix ground turkey or chicken with garlic powder, onion powder, black pepper, and a little olive oil. Form into patties and grill until fully cooked. Serve on a whole grain bun or lettuce wrap with your favorite toppings like sliced tomato, red onion and avocado.
Colorful Grilled Vegetables
Grilling isn’t just for meat. A platter of grilled vegetables adds color, flavor and nutrients to your table.
Quick idea:
Slice zucchini, bell peppers, mushrooms and red onions. Toss lightly in olive oil, salt and pepper. Grill until tender and lightly charred. Serve as a side dish or add to sandwiches and wraps.
Fresh Fruit Skewers
Instead of heavy desserts, offer fruit skewers. They’re naturally sweet, hydrating and easy to grab.
Quick idea:
Thread chunks of watermelon, pineapple, strawberries and grapes onto skewers. Chill until serving. Optional: sprinkle a little lime juice or mint over the top for extra freshness.
Simple Chickpea Salad
This side dish is quick to make, full of fiber, and holds up well outdoors.
Quick idea:
In a bowl, mix drained canned chickpeas, diced cucumber, cherry tomatoes, chopped parsley and a squeeze of lemon juice. Add a pinch of salt and pepper. Let it sit for 10 minutes to let the flavors blend.
Balsamic Grilled Vegetable Skewers
A colorful and flavorful side dish that’s easy to prep and packed with nutrients.
Quick idea:
Thread zucchini, bell peppers, mushrooms and cherry tomatoes onto skewers. Brush lightly with olive oil and balsamic vinegar. Grill for 8–10 minutes, turning occasionally, until tender and lightly charred.
Greek Yogurt Ranch Dip with Veggies
A lighter, protein-packed dip that pairs perfectly with fresh vegetables.
Quick idea:
Mix plain Greek yogurt with a packet of ranch seasoning or your own blend of dried dill, garlic powder, onion powder and salt. Serve with carrot sticks, cucumber slices, celery and bell pepper strips.
Grilled Shrimp with Lemon and Garlic
Quick-cooking shrimp are a great lean protein option for grilling season.
Quick idea:
Toss peeled shrimp with olive oil, minced garlic, lemon zest and black pepper. Thread onto skewers and grill for 2–3 minutes per side, until pink and cooked through. Squeeze fresh lemon juice over the top before serving.
Watermelon and Cucumber Salad
This refreshing salad is hydrating and a great way to lighten up heavier spreads.
Quick idea:
Combine diced watermelon, cucumber and a sprinkle of feta cheese. Add a splash of lime juice and a few torn mint leaves for a fresh finish.
Sweet Potato Wedges
Swap traditional fries for these roasted sweet potato wedges with natural sweetness and fiber.
Quick idea:
Cut sweet potatoes into wedges, toss with olive oil, paprika and a pinch of salt. Roast at 400°F for 25–30 minutes, flipping halfway through, until golden and tender.
DIY Sparkling Water Bar
Offer a fun, healthy alternative to sugary sodas or punches.
Quick idea:
Set out plain sparkling water, sliced citrus fruits (lemons, limes, oranges), cucumber slices and fresh herbs like mint or basil. Guests can mix and match to create their own refreshing drink combinations.
By Cassie Story, RD, Nutrition Subject Matter Expert.
