Last Updated on May 26, 2021

Have you ever been to a BBQ, cookout or patriotic get-together when you’re trying to lose weight or make healthy choices?

The foods typically served are processed and full of fat, sugar, and carbs.

Think hotdogs, hamburgers, buns, cheese, potato salad, coleslaw, baked beans, chips, Ranch dip, and desserts. #MERICA

It’s difficult to stay on track with fitness and health goals eating foods like that.

Luckily, I have lots of healthy meal ideas and red, white, and blue recipes you can use for your patriotic celebrations.

They’re quick, easy, and great for the metabolism.

The best part?  You’ll be able to eat guilt-free and avoid toxins, bloat, fatigue, and weight gain.

You can use these recipes at your own party or take them with you as a hostess gift.

Healthy 4th Of July Red White and Blue Berry Salad


Quick, Easy, Healthy 4th or July and Patriotic Recipes


The following recipes are healthy perfect for your next patriotic party.  They are delicious, nutritious, and made from real food.  They also have red, white, and/or blue colors.  

These healthy recipes will set your 4th of July party apart.  Organic ingredients are recommended.


Healthy 4th of July Recipes - Red, White and Blue Berries and Hearts of Palm Salad from nutritionist Christina Carlyle. Nutritious, Delicious, and Easy Healthy 4th of July Recipes you can enjoy guilt-free. These delicious, Healthy 4th of July Recipes are high in nutrients and fiber but low in calories, fat, and sugar.

Red, White & Blue Heart of Palm * Berry Salad

This 4th of July fruit salad is GORGEOUS and refreshing – especially on a hot summer day! 

This salad is light, filling and full of nutrients, fiber, anti-aging antioxidants and is low in calories.  It’s super easy to make, too.  

  • Wash, dry, and combine fresh raspberries, strawberries, blueberries, and chopped hearts of palm.  Use 1/4 cup each for 1 serving up to 2 cups each to make 8 servings.  As long as you keep the ingredients equal parts you can make as much or as little as you want.
  • Top with some fresh lemon or lime juice and garnish with some freshly chopped mint.
  • Optional:  Drizzle with a tiny bit of local honey for added sweetness.
  • The hearts of palm add more fiber and a pop of salt and texture that pairs perfectly with the berries.  Can’t find hearts of palm?  No problem!  Swap in chopped red delicious apples instead.



Bruschetta is light and low in calories but so full of fresh flavor and vitamins.  I know I mentioned before that you should skip bread… and I meant it.  But, bruschetta isn’t just for bread.

It makes an amazing ‘salad’ on its own. Spooned over lean proteins like grilled chicken breasts, fish, or steak for a fresh pop of flavor without sugar or GMO’s

Here’s a simple bruschetta recipe you can put together quickly: 

  • 2 cups fresh Roma tomatoes, chopped
  • ½ cup onion, diced
  • ¼ cup chili pepper, diced
  • 4 cloves garlic, minced
  • 1 bunch fresh basil leaves, chopped finely
  • Juice from ½ fresh lime
  • Juice from 1 fresh lemon
  • ½ tsp. sea salt 
  • Pepper to taste

Preparation:  Combine all the ingredients except lemon, lime, and salt in a mixing bowl.  Once combined, squeeze lemon and lime juice over the mix and add the salt and pepper to taste.  Mix well and chill before serving.

Other healthy plant-based dips and toppers include:  Salsa, pico di gallo, hummus, pesto, and guacamole. They have fiber, nutrients, and are a lot healthier for you than dairy-based dressings and dips.

Healthy 4th of July Recipes - Healthy Tuna Stuffed Tomatoes from nutritionist Christina Carlyle. Nutritious, Delicious, and Easy Healthy 4th of July Recipes you can enjoy guilt-free. These delicious, Healthy 4th of July Recipes are high in nutrients and fiber but low in calories, fat, and sugar.


Tuna Stuffed Tomatoes

I love these because they combine lean protein, healthy fats, and fiber in one quick recipe.  They’re easy to make, light, but filling and taste great.

  • 3 small/medium-sized tomatoes, capped, halved, and seeds scooped out
  • 1 cup drained and flaked water-packed albacore tuna (I use Skip Jack Tuna from Whole Foods)
  • ¼ cup organic mayonnaise
  • 2 tbsp. diced celery
  • 2 tbsp. minced yellow onion
  • 1 tsp. garlic powder
  • Salt and pepper to taste

Prepare the tomato cups and chill in the refrigerator. Combine the other ingredients in a small bowl and mix well.  Spoon the tuna salad evenly into the tomato shells.  Season with salt and pepper to taste.  Chill before serving.  They are great over a bed of lettuce or as an appetizer.


Healthy Chicken Salad


This crunchy chicken salad is so delicious and easy to make.  I like serving it in crunchy romaine leaf boats and eat-em-like-tacos.  They’re savory and sweet, creamy and crunchy. 

Healthy Chicken Salad 

  • 2 4-oz. grilled chicken, chilled and chopped
  • ¼ cup mayonnaise
  • 2 tbsp. sliced red grapes
  • 1 tbsp. finely chopped celery
  • 1 tbsp. slivered almonds
  • 1 tsp. lemon juice
  • black pepper to taste 

Combine all ingredients except lettuce in a bowl and mix well. Chill before serving. Serve on a bed of lettuce or enjoy it alone.

I also like to suggest, Healthy Kabobs made with lean proteins and veggies on the grill, too. Kabobs are healthier and leaner than traditional hamburgers and hotdogs – and you don’t need a bun!  Check out my Healthy Kabob Recipe here.


Red white and Blue Hummus Blueberry and Strawberry Bites Recipe | Healthy 4th of July Recipes from nutritionist Christina Carlyle

Hummus Strawberry Caps

How amazing do these hummus stuffed strawberries look? They’re so pretty and take minutes to make. Simply, core a strawberry and fill it with a teaspoon of hummus. Top off your caps with a single blueberry and you’re done.


Cowboy Caviar bean salad in a white bowl


Cowboy Caviar Bean Salad

This bean salad is so delicious, nutritious, and easy to make!  It’s a no-brainer and a great (much healthier) substitution for baked beans, potato salad, and coleslaw, too.  Click here to get the recipe.


Watermelon, Blueberry water recipe | Healthy 4th of July Drinks Healthy 4th of July Recipes from nutritionist Christina Carlyle

Healthy 4th of July Drinks

This patriotic drink recipe is easy and fun.  Use a star-shaped cookie cutter and press into fresh apple, pear or watermelon slices to make little stars.  Fill a glass with water and ice, then add your stars, blueberries and watermelon cubes to water for a refreshing, delicious drink.


If you’re looking for a sweet treat, try my:


I hope you enjoyed these recipes.

Which tip or recipe was your favorite?  Let me know in the comments.


Your Coach and Biggest Cheerleader


Christina Carlyle

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4th of July Recipes

P.S.  Check out this post with tips that will show you how to avoid gaining weight during the holidays. If you struggle with emotional or social anxiety eating at parties, it’ll help you!