Whether you’re hosting a backyard BBQ, heading to the beach or lake (Seattle girlie here), or keeping things low-key with family, these healthy 4th of July recipes are perfect for celebrating summer.
I’ve rounded up 12 of my favorite better-for-you dishes—everything from fresh, flavorful mains to lightened-up sides and festive desserts. Think juicy Kofta Burgers, protein-packed ranch dip, and the viral strawberry bark you’ll want to keep in your freezer all season. Each recipe is easy to prep, made with real ingredients, and guaranteed to impress your holiday crowd. Let’s build your go-to 4th of July menu—no stress, all flavor.
Healthy Grilled Mains
Kofta Burgers
These Kofta Burgers are the juiciest, most delicious reason to fire up the grill this 4th of July. Seasoned to perfection, packed with protein and flavor, and served with a delish homemade tzatziki spread on toasted ciabatta buns – be prepared for your taste buds to explode. I mean, is it even summer without a good grill sesh?
Herby Greek Chicken Skewers With Tzatziki
Ok, this is the perfect summer meal. Made with an herby marinade for the chicken, colorful veggies like zucchini and red onion, and a zesty, creamy tzatziki, you’ll feel like you transported to the Mediterranean without having left your backyard. And yes, this is another Medi-themed main—it’s no secret that I’m obsessed. Perfect for a crowd or meal prep, this one’s an easy option to whip up any day of the week. Don’t forget to soak your skewers beforehand!
Grilled Summer Pasta Salad
Protein and veggie-packed, this is the most delicious summer salad. It’s one of my favorite healthy 4th of July recipes, and I guarantee everyone will love it. Made with a marinated grilled chicken (I use @getsidedish Chipotle Ranch dressing – so good, and made with the best ingredients!), corn, bell peppers, onion and spinach, and tossed together with some pasta, parm, and the easiest pesto vinaigrette, you can’t go wrong.
Pistachio-Crusted Fish Tacos
Ever since I perfected this recipe for my first cookbook, these tacos have been a part of the rotation. Although a grill is not required, nor is this a traditional summer holiday recipe, I had to include it in this roundup. Because if you’re like Bridger and I, the taco obsession is real. These fish tacos are an explosion of flavors that will blow you away with how easy-to-make and nutrient-packed they are. And can’t forget to mention the classic homemade guacamole that makes for the ultimate topping.
Light & Flavorful Sides
High-Protein Cottage Cheese Ranch Dip
This recipe has everything you could want in a dip. It’s creamy, flavorful, and made with real, nutrient-dense ingredients. Cottage cheese and Greek yogurt bring the protein, while lemon, garlic, and fresh herbs give it that classic ranch flavor—minus the processed stuff. Perfect for dipping veggies, spreading on wraps or burger buns, and a must-add to your 4th of July spread.
Mom’s Famous Potato Salad (Mayo-Free!)
One thing I know we can all agree on is that potato salad is a summer BBQ must-have. This one is special to me not just because it’s mayo-free (lol, I’ve never been a fan), but it’s my mom’s recipe I grew up loving. It comes alive with simple, protein-packed, nutrient-rich ingredients like hard-boiled eggs, red potatoes, and chopped dill pickles and scallions. And if you’re wondering how it maintains that creamy kick, it’’s simply from extra-virgin olive oil (aka liquid gold) and spicy brown mustard. Add in some seasonings and a little bit of apple cider vinegar, and you’ll never look back.
Viral Watermelon Summer Salad
I’ll admit this is not the first time this Viral Watermelon Summer Salad is ending up on a recipe roundup. It’s just that good, and still blows my mind, to be honest. It’s the most refreshing salad made with summer’s best fruit, watermelon, and plenty of fresh herbs, crumbled feta, cucumber and a citrusy splash of lime. Ideal for any summer BBQ and the perfect lake (or beach!) snack.
Healthy Fried Zucchini Blossoms
These Healthy Fried Zucchini Blossoms are one of my favorite summer recipes—light, crispy, and made with just a few simple, wholesome ingredients. If you’ve ever come across delicate zucchini flowers at the farmer’s market or in your garden and wondered how to cook them, this is it. This version skips the deep fryer in favor of a cleaner pan-fried method using avocado oil. Pair them with your favorite dip (like the Ranch Dip above) or enjoy them as-is.Â
Easy Homemade Pico de Gallo
This homemade pico is one of my go-to recipes when I want something fresh, quick, and flavorful. It’s made with just a handful of ingredients—ripe tomatoes, zesty lime, crisp onion, and fresh cilantro—and comes together in under 10 minutes. Scoop it with chips (I love grain-free Siete), or use it as a taco topping (told ya we’re taco-obsessed lol). Either way it makes for a light and flavorful summer app! Or, try my Mango Pico de Gallo for a sweeter version.
Better-For-You Desserts
S’mores Cookie Skillet
If there’s only one recipe you make from this list, let it be this one. I swear this cookie skillet will impress everyone. I’ve been making it for years, and the perfectly soft, chewy, texture hits every time. I like cutting it up into bars, but you can just scoop it straight from the skillet (because, why not?). Either way, adding some ice cream on top is always a good idea. Full of festive flavor, it’s a must-make! Check out the reel I made for it here, or try making this cookie cups version.
Funfetti Birthday Cake Ice Cream Sandwiches
What better way to celebrate the 4th than with these birthday cake ice cream sandwiches? A festive summer treat that feels indulgent but is secretly better-for-you. They’re gluten-free, dairy-free, refined sugar-free and grain-free, but you’d never know it from their next-level taste. If you grew up on Funfetti boxed cake, I guarantee you will love ‘em. The soft-on-the-outside, crisp-on-the-edges cookie texture combined with creamy dairy-free vanilla ice cream gives total birthday cake vibes in every bite — a fun, kid-friendly option for any celebration.
Viral Strawberry Bark
As soon as I saw this trend pop up, I had to make it. It’s the most fun twist on chocolate covered strawberries and a triple threat kind of treat: easy, delish, and almost too cute to eat (had to put my own spin on it with the flower shapes!). Plus, there’s minimal ingredients involved. So ideal. A perfectly sweet, salty, tart, and crunchy summer treat to keep in your freezer all season long!
Don’t forget to tag me @rachaelsgoodeats on IG if you make any of these — I love seeing your recreations. Hope you have a great 4th!
Find more summer cooking links here:
4th of July Hosting Essentials // Summer Grilling Essentials // my Summer Grill Guide
For all my go-to kitchen and cooking essentials (& more!), shop my Amazon Storefront.
