15 Steps to reduce fat and calories while BBQing

Barbecues are a staple of gatherings and holidays, but traditional grilling can easily pile on the calories and fats. If you're looking to keep BBQs lighter and healthier without sacrificing flavor, there are several effective strategies you can adopt. Here’s a guide to keeping your BBQ meals delicious yet mindful of fat and calorie intake.

1. Choose lean proteins

Swap out fatty cuts of meat for lean proteins like chicken breast, turkey, and fish. These cuts have fewer saturated fats and calories.

2. Trim visible fat

Cut off any visible fat from meats before grilling. This lowers the fat content and reduces the risk of flare-ups.

3. Marinate with less oil

Use oil sparingly in marinades. Mix it with lemon juice, vinegar, and fresh herbs to add flavor without excess calories.

4. Use yogurt-based marinades

Replace heavy cream or butter marinades with Greek yogurt. It adds creaminess and tenderness to meats without extra fat.

5. Opt for smaller portions

Grill smaller portions of meat, especially for higher-calorie cuts, and serve more veggies to balance out the plate.

6. Try skewers for portion control

Skewers help with portion control and make it easy to pair lean proteins with veggies like bell peppers, zucchini, and onions.

7. Avoid direct heat for lean cuts

Grill lean cuts using indirect heat (not direct flames) to reduce over-charring, which can create unhealthy carcinogens.

8. Add more vegetables

Vegetables are low in calories and can be easily grilled. Options like zucchini, mushrooms, peppers, and asparagus make great additions.

9. Use foil packets for veggies

Wrap veggies in foil with a sprinkle of olive oil, herbs, and spices. This locks in flavor and reduces the need for excess oil.

10. Grill fruits for dessert

Try grilling fruits like pineapple, peaches, or watermelon. They become naturally sweeter when grilled and are lower in calories than sugary desserts.

11. Replace heavy sides with light options

Traditional BBQ sides are often creamy and high-calorie. Opt for vinegar-based coleslaw, fresh green salad, or a quinoa salad instead.

12. Make your own low-sugar BBQ sauce

Store-bought BBQ sauces can be high in sugar. Make your own with tomato paste, spices, and a small amount of honey or maple syrup.

13. Limit sweet glazes

Sweet glazes add calories and can cause burning. Use a light basting brush instead and add sweet sauces only at the end of grilling.

14. Finish with fresh herbs and citrus

Top your grilled food with fresh herbs and a squeeze of lemon or lime instead of calorie-heavy sauces.

15. Use healthy grilling oils

Use avocado oil or another high-smoke-point oil sparingly to oil grill grates instead of coating the food directly. This reduces excess fats and calories.

By following these 15 tips, you can keep your BBQs light, flavorful, and healthier. A few simple adjustments can make a big difference, so enjoy your grilling with these guilt-free swaps!