14 Healthy Grilled Recipes to Keep Your Summer Menu Exciting (2024)

FAQs

How to grill food healthy? ›

You could do grilled ribs, grilled pork tenderloin, or even learn how to grill steak. Want grilled fish? We got that too. Try a show-stopping full red snapper or our jerk shrimp & pineapple bowls, or for something more low-key, go grilled shrimp, grilled mahi mahi tacos, or even grilled scallops.

Beef, pork and lamb can all be healthy choices for the grill. Be sure to choose lean cuts of meat, keep portions around 3-4 ounces per serving and limit the amount of fatty ingredients like butter and oil.

And that is a big plus, because research has shown that grilling with gas is thought to be safer than grilling over charcoal, according to Healthline. There is less smoke and heat with gas grilling – two things that can spur the creation of those cancer-causing compounds.

Nothing beats the added nuances of flavor imparted by wood or charcoal. A pure charcoal fire can be enhanced with wood chips. By choosing a complementary wood for the meat or fish being grilled, you can make the flavors even better.

Using leaner cuts of meat can greatly reduce your saturated fat intake. Buying loin of pork instead of ribs, or lean steak rather than a fattier cut, are healthier choices. And don't forget to remove skin from chicken. It might be more expensive to buy leaner meat, so you need to think differently about how you use it.

Are grilled chicken healthy? ›

It's low in calories, low in fat and has a high nutritional value. Grilled chicken is also a great source of protein. People who get enough of this nutrient are more likely to maintain muscle mass and support a healthy metabolism. No wonder why chicken can follow you from infancy to adulthood!

Beef: Boneless strip steak, top sirloin steak, flank steak, tenderloin steak (filet mignon) and tri tip roast; 90% lean ground beef. Veal: Any trimmed cut. Pork: Boneless loin chop, tenderloin, center loin chop, sirloin roast and rib chop. Lamb: Look for the word “loin”

Grilling isn't just a tradition, it also can be one of the healthiest ways to cook. There's no oil to add extra fat and calories; no heavy breading or frying to weigh grilled meat down.

Grilling can create cancer-causing chemicals

When cooking over high heat, especially an open flame, you are exposed to two main carcinogens: heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Studies show HCAs and PAHs cause changes in DNA that may increase the risk of cancer.

Grilled meats have reduced fat content because fat drips off as the food cooks. This results in healthier meals and makes it easier to manage a low-fat diet. Reduced fat intake also helps lower bad cholesterol levels.