Summer is the perfect time to fire up the grill, but it doesn’t have to be all about burgers and hot dogs. If you’re looking for a lighter, more interesting take on grilling this season, there are plenty of fresh options that deliver flavor, variety and good nutrition. From colorful vegetables to bold global marinades, here are ways to make your next cookout feel anything but basic.
Grill-Friendly Proteins with a Twist
Instead of sticking to beef patties, try mixing up your protein choices:
- Shrimp Skewers – Marinate peeled shrimp in olive oil, garlic, lime juice and chili flakes. Thread onto skewers with bell peppers or pineapple chunks and grill for 2–3 minutes per side.
- Tofu Steaks – Firm tofu can take on bold flavors. Press and slice into thick slabs, then brush with a miso-ginger glaze and grill until crisp on the outside.
- Grilled Chicken Thighs with Chimichurri – Boneless thighs stay juicy on the grill and pair beautifully with a herby chimichurri made from parsley, garlic, red wine vinegar and olive oil.
- Portobello Mushrooms – For a meatless option, marinate large mushrooms in balsamic vinegar and herbs, then grill until tender. They’re great as a burger swap or sliced into salads.
Veggies that Steal the Show
Grilling brings out the natural sweetness in vegetables. Try:
- Grilled Romaine – Slice romaine hearts in half lengthwise, brush with olive oil and grill cut-side down for 1–2 minutes. Serve with lemon juice and shaved parmesan.
- Charred Corn on the Cob – Leave the husks on and soak in water for 15 minutes, then grill until lightly blackened. Peel and sprinkle with lime juice and chili powder.
- Zucchini Planks or Ribbons – Cut into wide strips, toss in olive oil and grill until just tender. These pair well with feta cheese, cherry tomatoes or a squeeze of lemon.
- Peaches or Pineapple – Grilling fruit caramelizes the natural sugars and adds a smoky twist. Try topping grilled peach halves with a dollop of Greek yogurt and a drizzle of honey.
Global Flavors, Simple Prep
You don’t need fancy ingredients to mix up the flavor. Try one of these easy ideas:
- Greek-style skewers with lemon, oregano and garlic
- Tandoori-inspired chicken with plain yogurt, turmeric and cumin
- BBQ tofu with low-sugar sauce and a dash of smoked paprika
- Cilantro-lime grilled fish with avocado salsa on the side
Make It a Meal
Round out your plate with simple sides that complement your fresh-off-the-grill items:
- Watermelon and cucumber salad with mint
- Quinoa or farro tossed with cherry tomatoes and basil
- Cold green beans with tahini dressing
- Grilled pita with hummus
Tips for Smarter Grilling All Season Long
Whether you’re cooking for one or feeding a crowd, a few small adjustments can help you feel your best after the meal:
- Use a meat thermometer to avoid overcooking, especially for chicken, seafood, or plant-based proteins that can dry out easily.
- Avoid charring foods too much, as it can create unwanted compounds. Trim off blackened bits and cook over medium heat when possible.
- Batch grill ingredients like chicken, zucchini, or corn to use in salads, bowls, or wraps throughout the week.
- Clean your grill grates between uses to prevent sticking and keep flavors fresh.
Grilling Should Feel Good
Summer meals don’t need to be heavy or complicated. With a few fresh ingredients and creative swaps, you can enjoy satisfying, flavorful cookouts that support your health goals and give you something new to look forward to.
The best part? Grilling brings people together. Enjoy the process as much as the food.
By Cassie Story, RD, Nutrition Subject Matter Expert
