5 Healthy Memorial Day BBQ Recipes for a Lighter Backyard Cookout
Memorial Day weekend is the unofficial start of summer, and that means the grill is firing up, the cooler is packed, and everyone is gathered outside. These five recipes give you all the classic cookout energy, smoky, saucy, satisfying, without the usual post-cookout sluggishness. Better ingredients, same great backyard vibes.
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Smoky Turkey Burgers with Avocado & Pickled Red Onion
Why it's healthy: Lean ground turkey keeps saturated fat low, while avocado adds heart-healthy monounsaturated fats — no mayo-heavy toppings needed.
Ingredients:
For the burgers:
1.25 lbs lean ground turkey
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp cumin
1 tsp Worcestershire sauce
Salt and pepper to taste
4 whole wheat burger buns
For the toppings:
2 ripe avocados, sliced or mashed
1 red onion, thinly sliced
½ cup apple cider vinegar
1 tsp honey
Pinch of salt
Romaine or butter lettuce leaves
Sliced tomato
Instructions:
Make the pickled onions: combine red onion, apple cider vinegar, honey, and salt in a jar. Let sit at room temperature for at least 30 minutes (or refrigerate overnight).
Mix turkey with smoked paprika, garlic powder, onion powder, cumin, Worcestershire, salt, and pepper. Form into 4 equal patties, pressing a small indent in the center of each to prevent puffing.
Grill over medium-high heat for 5–6 minutes per side until internal temperature reaches 165°F. Let rest 3 minutes.
Toast buns on the grill for the last minute. Layer with lettuce, tomato, burger, avocado, and a generous handful of pickled onions.
My Go-To Gear:
ThermoPro Instant Read Meat Thermometer – Essential for turkey burgers — hit 165°F confidently every time without cutting into the patty.
Weck Tulip Jars – Perfect for quick-pickling onions; the wide mouth makes packing and pouring easy.
Cuisinart Cast Iron Burger Press – Helps shape uniform patties for more even cooking, especially with lean meats like turkey.
Grocery List for This Recipe:
Lean ground turkey (1.25 lbs)
Smoked paprika, garlic powder, onion powder, cumin
Worcestershire sauce
Whole wheat burger buns (4)
Ripe avocados (2)
Red onion (1)
Apple cider vinegar
Honey
Romaine or butter lettuce
Tomato
Grilled Corn & Black Bean Salad with Chili-Lime Dressing
Why it's healthy: High in plant-based protein and fiber, this salad skips the mayo entirely and gets its richness from charred corn and a bright citrus dressing.
Ingredients:
4 ears of fresh corn, husked
1 can (15 oz) black beans, drained and rinsed
1 red bell pepper, diced
½ red onion, finely diced
1 cup cherry tomatoes, halved
¼ cup fresh cilantro, chopped
1 jalapeño, seeded and minced (optional)
For the chili-lime dressing:
Juice of 2 limes
2 tbsp olive oil
1 tsp chili powder
½ tsp cumin
1 tsp honey or agave
Salt and pepper to taste
Instructions:
Grill corn directly on grates over medium-high heat, turning occasionally, for 10–12 minutes until charred in spots. Let cool slightly, then slice kernels off the cob.
Whisk together all dressing ingredients in a small bowl.
Combine corn, black beans, bell pepper, red onion, cherry tomatoes, cilantro, and jalapeño in a large bowl.
Pour dressing over and toss well. Taste and adjust seasoning. Serve immediately at room temperature or refrigerate for up to 2 days — it gets even better as it sits.
My Go-To Gear:
OXO Good Grips Corn Peeler – Strips corn kernels in one clean pass without sending them flying across the counter.
OXO Good Grips Citrus Juicer – Gets every last drop from 2 limes with minimal effort and no seeds in the dressing.
Large Glass Mixing Bowl with Lid – Mix, store, and transport this salad to a cookout without transferring to a second container.
Grocery List for This Recipe:
Fresh corn (4 ears)
Canned black beans (1 can)
Red bell pepper (1)
Red onion
Cherry tomatoes
Fresh cilantro
Jalapeño (optional)
Limes (2)
Olive oil
Chili powder, cumin
Honey or agave
BBQ Chicken Kebabs with Zucchini & Red Onion
Why it's healthy: Protein-forward and naturally gluten-free, with vegetables built right into the skewer — no side dish required.
Ingredients:
1.5 lbs boneless, skinless chicken breast, cut into 1.5-inch cubes
2 medium zucchini, sliced into ½-inch rounds
1 large red onion, cut into 1-inch wedges
1 red bell pepper, cut into 1-inch pieces
For the BBQ marinade:
3 tbsp tomato paste
2 tbsp apple cider vinegar
1 tbsp olive oil
1 tbsp honey or maple syrup
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp chipotle powder or cayenne (adjust to heat preference)
Salt and pepper to taste
Instructions:
Whisk together all marinade ingredients. Add chicken cubes and toss to coat. Marinate for at least 30 minutes (up to 4 hours in the fridge).
If using wooden skewers, soak in water for 30 minutes before grilling to prevent burning.
Thread chicken and vegetables alternately onto skewers, leaving small gaps for even cooking.
Grill over medium-high heat for 12–15 minutes, turning every 3–4 minutes, until chicken is cooked through and vegetables are lightly charred. Internal temp should reach 165°F.
Serve over brown rice, cauliflower rice, or alongside the grilled corn salad above for a full Memorial Day spread.
My Go-To Gear:
16-Piece Skewer Set – Reusable stainless skewers that never need soaking and hold vegetables firmly without spinning.
OXO Good Grips Basting Brush – Silicone bristles handle the sticky marinade without falling apart or leaving bristles on the food.
Nonstick Grill Mat – Perfect for preventing smaller pieces like onion layers or zucchini from sticking or falling through, while still getting those nice grill marks.
Grocery List for This Recipe:
Boneless, skinless chicken breast (1.5 lbs)
Zucchini (2)
Red onion (1 large)
Red bell pepper (1)
Tomato paste
Apple cider vinegar
Olive oil
Honey or maple syrup
Smoked paprika, garlic powder, onion powder, chipotle powder or cayenne
Lightened-Up Broccoli Slaw with Honey Mustard Vinaigrette
Why it's healthy: All the crunch of classic coleslaw with a fraction of the calories — no mayo, no heavy cream, just a tangy vinaigrette that actually gets better as it sits.
Ingredients:
1 large head of broccoli, stems and florets finely shredded (or 1 bag pre-shredded broccoli slaw)
1 cup shredded purple cabbage
1 large carrot, shredded
3 green onions, thinly sliced
¼ cup dried cranberries (no sugar added)
¼ cup sliced almonds or sunflower seeds
For the honey mustard vinaigrette:
3 tbsp Dijon mustard
2 tbsp apple cider vinegar
1 tbsp honey or maple syrup
2 tbsp olive oil
1 tsp celery seed
Salt and pepper to taste
Instructions:
Whisk together all vinaigrette ingredients until smooth and emulsified.
Combine shredded broccoli, purple cabbage, carrot, and green onions in a large bowl.
Pour dressing over the slaw and toss thoroughly to coat. Taste and adjust seasoning.
Fold in dried cranberries. Refrigerate for at least 20 minutes before serving — this softens the broccoli slightly and lets the flavors develop. Top with almonds or sunflower seeds just before serving for crunch.
My Go-To Gear:
Cuisinart Food Processor with Shredding Disc – Shreds an entire head of broccoli into fine slaw in under a minute.
OXO Good Grips 3-Piece Mixing Bowl Set – Non-slip bases keep the bowl steady while tossing a big batch of slaw.
Prepworks Adjustable Measuring Spoons – One tool adjusts for mustard, honey, and vinegar without sticky separate spoons.
Grocery List for This Recipe:
Broccoli (1 large head) or pre-shredded broccoli slaw bag
Purple cabbage
Carrot (1 large)
Green onions
Dried cranberries (no sugar added)
Sliced almonds or sunflower seeds
Dijon mustard
Apple cider vinegar
Honey or maple syrup
Olive oil
Celery seed
Watermelon Feta Arugula Salad with Balsamic Glaze
Why it's healthy: Watermelon is over 90% water, making it naturally hydrating and low-calorie, while arugula adds peppery bitterness and a dose of vitamins A and K.
Ingredients:
6 cups seedless watermelon, cut into 1-inch cubes or triangles
4 cups baby arugula
½ cup crumbled feta cheese
¼ red onion, very thinly sliced
¼ cup fresh mint leaves, torn
¼ cup cucumber, thinly sliced (optional)
For the dressing:
3 tbsp balsamic glaze (store-bought or reduced balsamic vinegar)
1 tbsp olive oil
Flaky sea salt and cracked black pepper to finish
Instructions:
Arrange arugula on a large platter as the base.
Scatter watermelon cubes, red onion, cucumber (if using), and mint over the arugula.
Crumble feta evenly over the top.
Drizzle with olive oil, then zigzag the balsamic glaze across the entire platter. Finish with a generous pinch of flaky sea salt and cracked black pepper. Serve immediately — this salad is best fresh.
My Go-To Gear:
OXO Good Grips Mandoline Slicer – Gets paper-thin red onion slices that soften beautifully into the salad without overpowering it.
Large Ceramic Serving Platter – A wide platter lets you arrange this salad beautifully for a cookout table — so much more impressive than a bowl.
Maldon Sea Salt Flakes – The finishing touch that makes every bite pop. Worth keeping on hand all summer long.
Grocery List for This Recipe:
Seedless watermelon (small, about 6 cups cubed)
Baby arugula
Feta cheese
Red onion
Fresh mint
Cucumber (optional)
Balsamic glaze
Olive oil
Flaky sea salt
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