Meat has traditionally been the star of barbecue season, but who’s to say it has to stay that way? By taking advantage of in-season summer fruits and vegetables, you can brighten your plate, reduce fat intake, and infuse meals with essential vitamins and minerals.
Not to mention, the average American consumes more than the recommended amount of meat but not enough fruits and vegetables, according to the U.S. Department of Agriculture (USDA), which recommends eating at least 1.5 cups of fruit and 2 cups of veggies per day.
A study published in May 2019 in the Lancet noted that one out of every five deaths worldwide was associated with diets that lacked fresh fruits and vegetables, seeds, and nuts. The majority of these deaths were due to cardiovascular disease, the researchers found. Other research, published in June 2019 in the journal Current Developments in Nutrition, estimated that roughly 1 in 7 cardiovascular deaths could be attributed to inadequate fruit intake, and 1 in 12 cardiovascular deaths could be attributed to a diet lacking in vegetables.
Grilled fruits and vegetables often make an appearance as a side dish, but making them the main event is particularly easy during grilling season. “I always tell people to make meat a part, not the heart, of a meal — and skewers work well for that,” says Marisa Moore, RDN, an Atlanta-based dietitian who specializes in culinary nutrition. Moore recommends filling the majority of a skewer with chunks of zucchini, peppers, onions, and mushrooms before adding meat.
Ultimately, the goal is to add more produce to your plate in some way. Whether it’s a tasty side or a healthy entrée, here are 13 fruits and veggies that dietitians say you should be grilling this summer, and why they’re good for you.
Avocado Is Loaded With Healthy Fats That Help Your Heart
Attention, avocado toast fans: This fruit deserves a spot on your grill, too! When exposed to smoke and fire, this breakfast favorite takes on a smoky flavor but will still have that creamy texture you love.
Nutrition-wise, avocado is a shoo-in for any healthy diet. It contains heart-healthy monounsaturated fats, which help lower “bad” LDL cholesterol and increase “good” HDL cholesterol, according to the Cleveland Clinic. You’ll also get 44.5 micrograms (mcg) of folate from ⅓ of an avocado, per the USDA, making avocados a good source of this nutrient. Folate is crucial because it helps red blood cells form and aids with healthy cell growth and function, Mayo Clinic notes.
To grill, cut the avocado in half and take out the pit, drizzle with olive oil and season, and then place the halves on the grill (peel side down). Check out this grilled avocado recipe from Eating on a Dime (it’s stuffed with salsa for extra deliciousness).
Zucchini Is Water Dense and a Good Source of Vitamin A
Zucchini is a notoriously abundant summer crop, according to the USDA, and when grilled, there’s loads of potential for this summer squash! Need some inspiration? Try adding grilled zucchini to a veggie-filled kebab, a hearty salad, or a layered sandwich, suggests Cara Harbstreet, RD, who specializes in intuitive eating as the Missouri–based founder of Street Smart Nutrition.
Bonus: “They’re easy to grow for the home gardener, and leftovers can be shredded for baking or freezing for later use,” she says, noting that any summer squash variety is a great option to incorporate into your summer grilling.
Zucchini isn’t the most nutrient-packed piece of produce available, but because it’s mostly water, it is very low in calories, says Moore. In addition, per the USDA, one cup of boiled zucchini offers 101 micrograms (mcg) of vitamin A, making it a good source of the nutrient. “Zucchini is also good for hydration, is very easy to come by, and is inexpensive,” she adds.
Moore recommends making grilled zucchini fries, like these from Patio Daddio BBQ, if you’re cooking for kids. This version can also easily be made vegan by skipping the Parmesan cheese.
How to Cook It: Chocolate-Covered Grilled Coconut
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Bell Peppers Provide More Vitamin C Than Oranges
Bell peppers are among the most versatile of all summer produce, thanks to the range of varieties they come in. “Bell peppers of differing colors provide similar nutrition but are subtly different when it comes to flavor,” Harbstreet says.
Although you may think of them as a veggie, bell peppers are actually a fruit. They’re an excellent source of vitamin C, and past research shows that the amount of vitamin C increases as peppers ripen from green to red. That said, vitamin C is sensitive to the heat, according to Harvard Health Publishing. That means high temperatures, such as in grilling, can break down the vitamin C you’d find in the raw food.
Red bell peppers tend to be the sweetest and have more vitamin C than orange ones, Moore says. But all bell peppers provide more than twice the daily recommended amount of vitamin C and are a good source of beta-carotene, potassium, folic acid, and fiber, per the University of the District of Columbia Center for Nutrition, Diet, and Health.
Bell peppers’ versatility makes the recipe possibilities virtually endless, but two places to start are the grilled pepper salad by Baked Bree and the quinoa-stuffed peppers by Jessica in the Kitchen.
Okra Offers Soluble Fiber, Which Is Good for the Heart
Although okra is one of her favorites, Moore admits its texture makes it hit or miss for many people. But she says grilling the whole vegetable and not overcooking this Southern staple can prevent sliminess.
Okra is worthy of that attention nutritionally. The USDA says eight boiled okra pods provide 13.9 milligrams (mg) of vitamin C, making it a good source, and 39.1 mcg of folate, making it a good source. The veggie also offers fiber (some of it soluble) and magnesium.
“Soluble fiber in particular is great because it reduces blood cholesterol levels and reduces risk of heart disease,” she says, adding that if you aren’t eating whole grains or nuts on a regular basis, you may not be getting enough magnesium, a mineral responsible for 300 enzymatic processes in the body, according to the National Institutes of Health (NIH).
Folate, or folic acid, is a B vitamin that plays an important role in helping the body metabolize fats and carbohydrates, according to the Harvard T.H. Chan School of Public Health. As the NIH notes, women of childbearing age and non-Hispanic Black women are at a higher risk of folate insufficiency, so okra can be a particularly smart food choice for these groups.
Grilling gives okra a smoky flavor, says Moore, and this grilled okra recipe from Add a Pinch can easily be scaled up to feed a crowd.
Tomatoes Provide Disease-Fighting Lycopene
Tomatoes, which are another fruit (actually a berry!) commonly identified as a veggie, are in season in the United States come summertime, per the USDA, and this is when they’re most flavorful, says Harbstreet. “Plus, roasting or grilling can bring out entirely new flavors in tomatoes and enhance the absorption of lycopene, an antioxidant found in tomatoes,” she says.
A review published online by the journal Frontiers in Pharmacology in May 2018 found that lycopene’s anti-inflammatory properties reduced the risk of heart disease in both men and women, and that it was particularly important for people who were at a high risk of cardiovascular disease.
This grilled tomato toast recipe by Todd & Diane: White on Rice Couple is an easy way to eat more grilled tomatoes and impress your friends.
Mushrooms Give You the Umami Flavor of Meat, Plus Fiber to Boot
Although wild mushrooms are in season in the spring and fall, farmed mushrooms are available year-round and work well on the grill, especially in a plant-based diet.
Portobellos can be a great substitute for meat, while other varieties of mushrooms can help you cut back on how much meat you eat. “You can blend mushrooms with meat, especially ground meat for burgers, mixing 50 percent meat and 50 percent mushrooms,” says Moore, noting that mushrooms add fiber and moisture to turkey and chicken burgers, which can become dry when cooked.
That’s a plus for your grocery bill, as plant foods tend to cost less than meats, and for your health, as plant-based eating is linked to numerous health benefits, research suggests.
“[Mushrooms are] a good transition for people who want to cut back on the amount of meat they eat, since mushrooms add a lot of that umami flavor that meat has,” says Moore.
Past research shows that these fungi are low in fat and packed with dietary fiber, vitamins, and minerals, no matter which edible variety you favor. A study published in October 2018 in the journal Nutrients estimated that 3.5 ounces of the three most commonly eaten mushrooms could provide as much as 100 percent of the recommended daily dose of vitamin D, if the mushrooms were grown using UV light; this makes mushrooms one of the very few non-animal sources of vitamin D.
According to the USDA, a cup of grilled portobello mushrooms offers 2.66 g of fiber, making them a good source. The American Psychological Association says the Japanese word "umami" means “delicious” and is commonly used to describe foods rich in protein.
Start with Moore’s recipe for blended turkey and mushroom meatballs to get more fun(gi) in your life.
Grilled Lemonade
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Corn Is a Summer Barbecue Staple
Corn on the cob is already a go-to summer food, and according to Harbstreet, that’s a good thing. Corn is a good source of dietary fiber, which is crucial for digestion and energizing carbohydrates, and it has two antioxidants — lutein and zeaxanthin — that are linked to eye health, according to a study published in April 2017 in the Journal of Food Science Technology. One ear of corn provides 4.93 g of fiber, per the USDA.
According to the USDA, corn can be grown in almost every state, but most corn grown in the United States is not fated for summer cookouts but rather for livestock feed and processed products. Like other summer veggies, corn tastes best at peak ripeness, says Harbstreet, and the peak season for sweet corn, the kind you’ll want to toss on the grill, is between May and September.
Harbstreet recommends rolling a grilled cob in herbed butter as an occasional treat, or, for healthier and more regular options, spreading on chimichurri sauce or pesto. You can also try incorporating it into salads, like this grilled corn salad with vegan chipotle ranch dressing by Minimalist Baker.
Red Onions Supply Sweetness and Antioxidants
“All onions are great on the grill, but I especially love red onions, which get really sweet,” says Moore, who adds that onions are a good source of antioxidants. Antioxidants help fight off imbalances in free radicals that contribute to the development of chronic diseases, notes the Cleveland Clinic.
Research suggests that although antioxidants are present in many types of onions, how much you get depends on which part of the onion you eat. In a study published in February 2019 in the Journal of Food Science and Technology, researchers analyzed the nutrient content of six onion varieties from the United States, New Zealand, India, Egypt, and Saudi Arabia. They found that the outermost layers of an onion bulb had the highest concentrations of antioxidants.
A study published in September 2017 in the Journal of Hypertension found that people who ate the most onions and other alliums (which Merriam-Webster defines as a group of bulbous herbs that also includes garlic, shallots, chives and leeks) were 65 percent less likely to have heart disease than people who ate the least. In addition, they reduced their risk of high blood pressure by more than 25 percent.
Grilled onions make a great burger topping or a perfect side on their own. These grilled blossom onions by Proud Italian Chef work with any large onion and are healthier than deep-fried versions.
Peaches Contain Insoluble Fiber, Which Aids Digestion
Peaches aren’t just great in pie — they’re delicious on the grill, too! “Grilling peaches might not seem like the obvious option, but they’re surprisingly hardy over high heat,” says Harbstreet. Just know that not all peaches will grill as perfectly as you’d like. “I recommend using fresh peaches if possible, as using frozen or canned results in segments that are too soft or slippery for grilling,” Harbstreet adds.
To prepare a peach for grilling, Harbstreet suggests carefully using a paring knife to slice around the pit, allowing you to grill either halves or segments. “The contrast of sweetness with savory or smoky grilled recipes is a delicious way to enjoy an extra serving of fruit in a meal where you may not otherwise get much produce,” Harbstreet adds.
You’ll also score lots of health benefits from peaches. The fruit is loaded with soluble and insoluble fiber, which supports digestion and relieves constipation, according to the Cleveland Clinic. Past research conducted on animals showed that peach extract decreased cholesterol and high blood pressure, though more research needs to be done on humans.
Consider adding peaches to a salad, as in this salmon salad with grilled peaches and chimichurri from Harbstreet.
Pineapple Gives You All Your Vitamin C Needs
“Pineapple fans know the benefits of adding it to pizza, and the same logic applies to grilling,” says Harbstreet.
One way to enjoy: Next time you prep kebabs, put some pineapple on the stick! “Chunks or slices of pineapple added to kebab skewers can be a delicious complement to other grilled foods, and the juice from fresh or canned pineapple can be added to marinades and glazes for a subtle tropical flavor,” says Harbstreet.
Nutritionally speaking, you may have heard pineapple offers bromelain, an enzyme that breaks down protein and is touted as a pain reliever. But keep your expectations in check. “Using pineapple while grilling won’t yield the same effects as supplement forms of bromelain. Most of it is found in the stem of the pineapple, which we won’t typically eat,” explains Harbstreet. Not to mention, the National Center for Integrative and Complementary Health notes there’s a lack of studies on the enzyme for most of its proposed uses.
That’s not to say pineapple is without nutritional merit. “The primary benefit of eating pineapple is vitamin C. One cup provides over 100 percent of your daily vitamin C needs,” says Harbstreet. That makes this tropical fruit an excellent source of vitamin C, the USDA notes.
To reap the benefits, try this grilled pineapple recipe sans added sugar, from Hot Pan Kitchen.
Coconut Comes Loaded With Fiber — and Flavor
Coconut emits summer vibes — it’s a staple ingredient in so many frozen cocktails, and tastes great sprinkled on summery desserts. But have you ever considered grilling raw coconut? If not, add it to your summer to-do list!
Raw coconut “meat” (that white, fruit-like part) comes chock-full of fiber. Two raw pieces (measuring 2 inches by 2½ inches) give you 8 g of fiber, according to the USDA, making it an excellent source. Keep in mind coconut is high in fat, so enjoy it in moderation.
You will need a good knife to open your coconut. A clean screwdriver works, too (or you can buy the raw coconut prechopped). For a decadent but fiber-filled dessert, try this recipe for chocolate-covered grilled coconut.
Watermelon Pumps Up Your Potassium and Keeps You Hydrated
Few things are more refreshing than a piece of watermelon on a hot day. And that’s because watermelon is 92 percent water, according to the Mayo Clinic.
As Harvard notes, it's important to maintain your hydration levels because water regulates your body temperature, keeps organs functioning properly, and lowers your risk of infection, among other necessities.
You’ll also score key nutrients from watermelon, like potassium. Two slices of watermelon (about ⅛ of a whole watermelon) contain 640 mg of potassium, according to the USDA, making two wedges a good source.
If you want to keep things simple, Mayo Clinic recommends grilling the watermelon for two minutes on each side. Or for a more filling take, try this recipe from Love and Lemons, which has a corn, red bell pepper, avocado, and feta topping.
Asparagus Is a Vitamin K Powerhouse
There’s a lot to love about asparagus. Not only is it a delicious vegetable (and arguably even more so when grilled), but you also get ample health benefits when you enjoy it.
For example, three large asparagus spears contain a total of 25 mcg of vitamin K, according to the USDA, making it an excellent source. Vitamin K is responsible for making the proteins necessary for blood clotting and bone building, according to Harvard.
Whip up this grilled asparagus from Foodie Crush, which is ready in just 15 minutes (and all you need is salt, pepper, and lemon wedges — plus, of course, asparagus!).
Roxana Ehsani, RD
Medical Reviewer
Roxana Ehsani, RD, is a Miami-based licensed dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands. She is an adjunct instructor for sports nutrition at Virginia Tech in Blacksburg.
Ehsani appears as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, Glamour, and more, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes, whom she sees through her private practice.
