Healthy BBQ Ideas That Won't Derail Your Diet

With summer finally here and some decent weather at last, we’ve no doubt that half of the UK are planning to rustle up a good BBQ this weekend. We understand that a tasty BBQ is a Summer right-of-passage, but what if we told you that you can still enjoy a lower calorie BBQ, without compromising on taste? We’ve put together our top tips and healthy BBQ ideas so that you can enjoy your favourite foods this Summer AND stay on track!

Make Summer Smart Swaps

OK, so sizzling sausages and delicious burgers are pretty great when it comes to BBQs. But sadly the full fat creamy pasta salads, potato salads and sides that come with it are all too tempting. Don’t worry though, there is some good news! Many well-loved BBQ sides dishes can be easily made healthier when made and measured from scratch. Avoid buying ready-made accompaniments, and get crafty in the kitchen! Trust us, you’ll thanks us later.

For pasta or potato salads:

Use lighter than light mayonnaise alternatives, which can be as little as 10 calories per tablespoon!
Use whole-wheat pastas and rice for increased fibre content
Opt for smaller portions of fresh potatoes or sweet potatoes, and remember to bulk out the salads with increased veggies and protein; think boiled eggs, lean bacon, chicken or chickpeas!

For the bread:

Try exante_kayl’s genius Soup Pitta bread ‘hack’ which has blown up on our social pages; here’s how…

Simply Add 50ml of water to any exante soup flavour of choice and mix onto a paste.
Use parchment baking paper to line a tray and pre heat the oven at 160 fan.
Bake for around 15mins on the middle shelf.

Fill up on the good stuff

Before you head straight for the soft, white baguette that’s staring at you from across the garden, fill your plate with as much healthy food as possible. Partly so there’s physically no room for any bread, but mostly because you will likely find you’re just hungry. Not hungry for bread or starchy carbs, but just generally hungry. Once you’ve settled into a plate of delicious vegetables and salads, you’ll be pleasantly satisfied and far less likely to head for the bread basket.

Portion Control

When you’re either hosting or attending a BBQ, (healthy or not), it can be very easy to overeat. While you might have good intentions to eat lower fat, lower carb versions of things, it’s easy to eat more than you need. Try to fill up on the vibrant fresh veggies you used for your healthy sides, so you’re less likely to opt for the processed foods! Plus, opt for leaner proteins such as chicken and pork and if there’s an option of fish – definitely take it!

If you’re hosting the BBQ, make sure you choose the lower fat meaty mains; for example 5% fat beef burgers, or chicken sausages instead of pork. For vegetarians, try veggie kebabs or grilled tofu. Full of flavour, protein and half the calories!

For some more delicious recipe ideas for throwing on the barbie’, check out the blog posts below:

Recipes

Dietitian Chef K | Summer Mackerel Salad with Beetroot, Pumpkin, and Chickpeas

2021-06-14 09:29:39 • By Kwayera Simpson

Recipes

Dietitian Chef K's Grilled Halloumi Salad with Roasted Peppers and Cous Cous

2021-07-01 14:20:44 • By Kwayera Simpson

Don’t drink your calories (well, not all of them)

The sun’s out and the BBQ is heating up…time for a wine, right? It can be all too tempting to knock back the glasses of wine and beer whilst enjoying a BBQ, we totally get it! We’re not saying cut it out completely, life is there for living after all! But just be mindful that alcohol can seriously pack a punch when it comes to calorie value (sorry!). Here are a few of our top tips for enjoying a tipple, whilst staying in control…

Spritz it up! – Pour a small measure of wine into the glass, followed by 3 parts soda water. Add some Ice and enjoy! Drinking larger volumes of liquid but less calories from the wine is a good way to still feel like you’re enjoying a drink with your BBQ guests
Try the exante Vimto®! Refreshingly different BURST sachets flavoured by the iconic Vimto fruit juice, these 12 calorie drinks are the perfect answer to your low calorie drink prayers!

Healthy BBQ Chicken Skewers Recipe

Healthy BBQ chicken skewers

If you’re after a delicious and guilt-free BBQ option to rustle up, try our simple chicken skewers recipe!

Ingredients:

2-3 skinless, boneless chicken breasts
1 red pepper, chopped
1 yellow pepper, chopped
1 red onion, chopped into chunks
3 tablespoons honey
3 tablespoons soy sauce
1 clove of garlic, crushed
Kebab Skewers

Method:

Mix the soy and honey together in a bowl.
Cut the chicken into chunks and mix together in the sauce.
Add the chopped peppers and garlic and season with salt and pepper.
Mix everything together then take pieces out individually and add them to skewers.
Cook on the BBQ for 15 minutes, or until cooked through – turning occasionally.

Are you having a BBQ this weekend? We’d love to hear how you enjoy a sunny BBQ and stick to plan – get in touch or tag us in your photos on Facebook or Instagram…we’d love to hear from you! Enjoy the British heatwave, and finally…don’t forget your sunscreen!

Katie Jerome

Writer and expert

Katie graduated from the University of Manchester in 2018 with a BSc in Marketing. Since leaving university, Katie enjoys discovering new recipes and making healthy food at home. As a follower of the exante 5:2 plan, Katie, who works in the Social & Content team knows first-hand the importance of a balanced lifestyle to reach an end goal.

Healthy BBQ Ideas That Won’t Derail Your Diet

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