Father’s Day is the perfect excuse to fire up the grill and enjoy good food with family. This year, celebrate with a spread that’s full of flavor but lighter on added sugars, saturated fat and heavy sides. A few simple swaps and additions can make your backyard BBQ both satisfying and supportive of your health goals.
Lean and Flavorful Proteins
Grilling doesn’t have to mean greasy burgers or processed meats. Try these options for protein-packed main dishes that are easy on the heart and waistline.
Grilled Salmon with Lemon-Herb Marinade:
Salmon is rich in omega-3s and holds up well on the grill. Marinate in olive oil, lemon juice, garlic and chopped dill for 30 minutes, then grill skin-side down until cooked through. Serve with grilled lemon slices.
Chicken Thighs with Smoky Paprika Rub:
Boneless, skinless chicken thighs stay juicy and are easy to season. Rub with a mix of smoked paprika, garlic powder, cumin and a pinch of sea salt. Grill on medium-high heat until nicely charred and cooked through.
Turkey or Chicken Burgers:
Swap beef for ground turkey or chicken and season with herbs, mustard and finely chopped onion. Grill until firm and serve on whole grain buns or lettuce wraps with avocado and tomato.
Grilled Portobello Mushroom Caps:
These make a great plant-based main dish. Brush with balsamic vinegar, olive oil and thyme, then grill until tender. Serve as a “steak” or on a bun with your favorite toppings.
Grilled Shrimp with Citrus-Garlic Marinade:
Shrimp cooks quickly on the grill and pairs well with bright, zesty flavors. Marinate peeled shrimp in olive oil, orange juice, minced garlic and a splash of low-sodium soy sauce for 20–30 minutes. Thread onto skewers and grill for 2–3 minutes per side until pink and opaque. Serve with a squeeze of fresh lime.
Veggie Sides That Steal the Show
Let your side dishes shine with colorful, grilled veggies and refreshing salads.
Zucchini and Bell Pepper Skewers:
Thread chopped zucchini, red onion and bell peppers onto skewers. Brush lightly with olive oil, garlic and oregano. Grill until tender and slightly charred.
Grilled Corn with Lime and Chili:
Brush corn cobs with olive oil and grill until browned. Squeeze fresh lime over the top and sprinkle with chili powder and a pinch of sea salt.
Cucumber-Tomato Salad with Feta:
Toss chopped cucumber, cherry tomatoes, red onion and crumbled feta with olive oil and red wine vinegar. Chill until ready to serve.
Grilled Asparagus with Parmesan Crumble:
Asparagus spears grill in just a few minutes and deliver crunch and flavor. Toss with olive oil and cracked pepper, then grill until just tender. Sprinkle a small amount of shaved Parmesan right before serving for a salty, satisfying finish.
Smarter Sauces and Seasonings
Skip the bottled BBQ sauces that can be high in added sugar and sodium. Instead, try:
- A quick yogurt-based tzatziki made with cucumber, lemon and garlic
- A homemade salsa with grilled tomatoes, jalapeño, lime and cilantro
- A mix of Dijon mustard and balsamic vinegar as a glaze or dipping sauce
Remember, Father’s Day is about connection and celebration. Keeping the menu simple with whole ingredients and fresh flavors helps everyone leave the table feeling good!
By Cassie Story, RD, Nutrition Subject Matter Expert.
