10 Ways to Enjoy BBQ Season Without Gaining Weight

Meat often takes center stage at a BBQ, and while burgers and hot dogs are obvious choices, they’re far from the only ones. “Leaner cuts of meat are always a good way to cut back on fat,” says Krinsky. “Lean ground turkey and bone-in skinless chicken are great on the barbecue, and shrimp and scallops are a fun way to fancy up your grill!”

Although nutrition facts vary by brand, a typical beef hot dog without the bun — such as one from from Hebrew National — contains about 150 calories and about 5 grams (g) of saturated fat. On the other hand, half a fillet of grilled chicken (which weighs about the same as a hot dog) has just 73 calories and 0.4 g of saturated fat, according to the U.S. Department of Agriculture (USDA).

For extra flavor, Krinsky suggests marinating meats in fresh pineapple juice, a natural, flavorful meat tenderizer. And when she gets behind the grill at her own cookouts, Krinsky is a huge fan of kebabs: Simply thread veggies and a lean meat of your choice onto skewers and place them on the grill, and then drizzle them with homemade pesto, almond butter, or roasted red pepper sauce and a sprinkle of fresh herbs, she suggests.

Your grill wasn’t just made for burgers and steaks — and whether you have plant-only eaters at your picnic table or you’re a vegan or vegetarian yourself, a few hearty meat alternatives could do everyone’s health some good. Krinsky suggests grilling portobello mushrooms stuffed with goat cheese and fresh herbs. Slip them onto buns and you have satisfying vegetarian burgers. “Eating more plant-based food can add more fiber, vitamins, and minerals to your diet in a delicious way, and there are so many options available on the market now,” says Hultin. Indeed, according to MD Anderson Cancer Center at the University of Texas, one of the things that stands out about plant-based foods is their fiber, which can help keep you regular, stabilize your blood sugar, lower your cholesterol, and reduce your risk of colorectal cancer.

Though portobello mushrooms don’t have much protein — you get about 2 g from one mushroom — you are getting 1 g of fiber, according to the USDA. In some people, fiber can also increase satiety, notes a systematic review of 44 studies that looked at 38 different sources of fiber. Plus, a soft goat cheese, which Krinsky recommends, provides more than 5 g of protein per ounce, says the USDA.

Alternatively, you may want to opt for a packaged meatless burger option, such as an of-the-moment Beyond Burger or Impossible Burger. While they’re more processed than homemade veggie burgers and pack saturated fat similar to their beef counterparts, they have some pros for people looking to lose weight. For example, the Beyond Burger has 20 g of protein, courtesy of peas and rice. Meanwhile, the Impossible Burger has 19 g of protein, thanks to soy and potato. Diets high in protein have been shown to increase satiety and promote weight loss, according to a research review published in September 2020 in the Journal of Obesity and Metabolic Syndrome.

For another hearty meat-free main dish option, try stuffed bell peppers. Bell pepper is a veggie that shines with a smoky, charred flavor. Krinsky likes to stuff them with quinoa, lentils, or brown rice; then she tops them with crumbled feta cheese and pine nuts before grilling them with coconut oil. Finish the stuffed bell peppers with fresh herbs and balsamic vinegar for an unexpected, flavor-packed dish.

While the grill is heating up, chances are you’ll want to be munching on something. Often, the host will leave out a bowl of chips and dip, but you may want to think twice before grabbing a handful.

“Skip potato chips, and opt for crunchy veggies like peppers, carrots, and broccoli or cauliflower florets with salsa or guacamole,” suggests Maggie Michalczyk, RDN, blogger at Once Upon a Pumpkin.

A small, single-serving, 28-gram bag of plain potato chips has 152 calories, according to the USDA. In contrast, 1 ounce (oz) of red bell pepper (which has a similar volume) has about 7 calories, also according to the USDA.

Salsa is low in calories (2 tablespoons has about 12 calories, according to the USDA), and it gives you a hit of nutrients from the tomatoes (and onions, if your recipe calls for them).

Guacamole also has a lot going for it. “Guacamole is full of healthy fat and fiber, which will help to fill you up,” says Michalczyk. One avocado contains almost 13 g of monounsaturated fat, according to the USDA. And monounsaturated fat is considered a healthy fat that, when eaten in moderation, can help lower your LDL (“bad”) cholesterol levels, MedlinePlus notes.

Are you bringing your own appetizer to the cookout? For a super-easy idea, Krinsky suggests grilling green, yellow, red, and orange peppers and then pureeing them each separately for an assortment of vibrantly colored dips. Serve them with homemade pita chips.

Veggies are naturally low in calories and high in fiber — meaning they’re a weight loss powerhouse. If you’re attending a BBQ, don’t fret over whether they’ll be featured in the spread. Instead, take matters into your own hands and bring a side with you!

“I always feel best physically when my meals include some veggies, so I always offer to bring a salad or some sort of veggie-forward BBQ-friendly side, like my Apple Cabbage Slaw With White Beans, or my Watermelon Rind Coleslaw,” says Anne Mauney, MPH, RD, who blogs at Fannetastic Food.

“I'm certainly going to enjoy all the other delicious food that’s on hand, but this way I know that I can balance out my plate with some filling veggies while I’m savoring whatever else is being offered,” Mauney says.

Or try Krinsky’s suggestion of grilled corn salad made with cherry tomatoes, fresh basil, sliced red onion, a drizzle of olive oil, and a touch of freshly ground pink peppercorns. “Another favorite is grilled baby artichokes,” she says. “It’s best to steam them first then place on the grill. Finish them off with fresh lemon and grated Parmesan.”

This side dish is a BBQ staple, but traditional coleslaw recipes and premade products are loaded with saturated fat and calories. One cup of conventional coleslaw will net you more than 300 calories and 3 g of saturated fat, according to the USDA — and that’s before you even dig in to a burger.

If you are, for example, on a 2,000-calorie diet, the American Heart Association (AHA) recommends consuming fewer than 13 g of saturated fat per day. So, the coleslaw alone would put you at 23 percent of your daily limit. Why limit saturated fats? The AHA points to decades worth of research showing that it can raise your LDL (“bad”) cholesterol and increase your odds of developing heart disease.

Use Krinsky’s suggestions to go homemade and lighten up this tasty classic: She likes to include fresh tarragon, green apple, fennel, celery, flat leaf parsley, white cabbage, a squirt of apple cider vinegar, and a drizzle of grapeseed oil. “Simple and delicious,” she says.

You may tend to reach for soda, sweetened tea, or lemonade to wash down all that BBQ fare — but those beverages are packed with sugar and calories, which can contribute to weight gain and are completely or almost completely devoid of nutrients. “The calories can add up fast with beverages at a BBQ,” says Vicki Shanta Retelny, RDN, author of The Essential Guide to Healthy Healing Foods. An 8 oz glass of Minute Maid lemonade, for example, has 110 calories, according to the USDA, plus 28 g of sugar.

To ditch the unhealthy drinks without having to settle for plain water, Krinsky recommends serving up spritzers. Puree a variety of fresh fruits — berries, peaches, and watermelon work great — and set them out with a pitcher of seltzer for a DIY spritzer bar. Include citrus slices (like lemon, orange, and grapefruit), as well as herbs like basil and mint for garnish.

And if you want something alcoholic, Retelny suggests steering clear of high-calorie, sweetened fruity cocktails. “Go for less sweet wines and light beer, if possible, and be sure to hydrate by sipping still or sparkling water between alcoholic beverages, or make spritzers to dilute your wine,” she advises. “You can enjoy two drinks for the caloric price of one!”

Think the grill is off duty after the main course has been served? Think again! Take advantage of the delicious fresh fruit that’s in season during the summer months. In general, fresh fruit has fewer calories and more fiber than traditional sweets like cookies, brownies, and cake.

For a fun, mouthwatering treat, Krinsky grills peaches and serves them with a dollop of Greek yogurt, a few sprigs of fresh mint, and a drizzle of honey. Peaches offer small amounts of fiber, as well as various vitamins and minerals. In terms of weight loss, they’re also low in calories, with 1 cup containing only 71 calories, according to the USDA.

Another of Krinsky’s favorites: grilled pineapple served with crumbled feta cheese and fresh mint. And if you want to give the grill a break: “Elevate summer fruit like berries as a dessert with a drizzle of honey on top to bring out their flavor,” says Michalczyk.

Picking up condiments for your BBQ? You’ll want to read the ingredients lists on the bottles before making those purchases. In particular, look for added sugar, which is listed on the nutrition facts label. As the Centers for Disease Control and Prevention notes, added sugar contributes to weight gain, and eating too much of it may increase your risk of heart disease and type 2 diabetes.

A basic serving of ketchup (2 tablespoons) can have 6 g of added sugar, according to the USDA. The AHA recommends that women have no more than 25 g of added sugar per day, while men should limit their added sugar intake to 36 g. Some companies, including Heinz, offer “no sugar added” varieties, so look for that on the label. Overall, enjoying condiments in moderation can help you scale back on high-fructose corn syrup and sugar, which may support your weight goals.

This BBQ season, consider saying bye-bye to canned baked beans — for your taste buds and health. “Swap baked beans (which are often filled with fat and sugar) for a three-bean salad made with garbanzo beans, black beans, and red beans,” says Michalczyk. “These are all great plant-based sources of protein and fiber, too.” Typical baked beans have 22 g of sugar per cup, according to the USDA. Meanwhile, a cup of garbanzo beans has only 7.87 g of sugar, the USDA notes.

Another idea: “Make your own simple vegetarian baked beans with maple syrup, tomato paste, herbs, and spices — like my Vegan Spiced Baked Beans,” suggests Hultin.

“BBQs are a fun and festive time,” says Retelny. So focus on being present — called mindfulness — and enjoy yourself! Just don’t let your self-care fall by the wayside in the process.

One way to do that is by drinking plenty of water to stay hydrated, especially if it’s warm out. Bonus: Staying hydrated may keep hunger cues in check as well. As Johns Hopkins University points out, your body may mistake thirst for hunger, so swig that H2O generously.

As for what to serve yourself, Retelny advises filling your plate with a mix of colorful foods, including veggies and salsa, but not to deprive yourself of treats either. If you want to indulge in a traditional sweet, she says, take a small piece of one or two to savor, she suggests.

Observing the texture and flavors of your food as you eat is another mindfulness approach, called mindful eating. “Mindful eating goes a long way at BBQs,” Retelny says. Indeed, research shows that mindful eating may be a worthy tool to add to your weight management plan, as previous findings suggest it may aid portion control and reduce food cravings.

“If you go in with a plan,” Retelny says, “you’ll be more apt to stick with it and enjoy the company you are with, instead of overconsuming needless calories.”