30 Healthy & Tasty Recipes for 4th of July!

These delicious recipes for the 4th of July will surely fill your tummy and satisfy your taste buds without feeling guilty!

4th of July healthy and tasty recipes

The 4th of July is a looked-forward holiday across the United States. This day commemorates Independence Day, and all over the country, families and friends gather for picnics, barbecues, parades, concerts, community events – and the most popular – the 4th of July fireworks!

But what is a celebration without the food, right?

Give everyone in the house a treat with these recipes! They are not only 4th of July-themed, but these recipes are also healthy!

4th of July Breakfast Ideas

1. Flag toast

This is an effortless 4th of July breakfast recipe! Just make some toast, spread jam on it, and top it with fruits! And that’s it!

I love how incredibly easy this is! This is a very healthy breakfast that your kids won’t complain about!

Ingredients:

  • Toast
  • Strawberry or raspberry jam
  • Banana
  • Blueberries

Get the full recipe from Family Fresh Meals

2. Star pancakes

Pancakes are a breakfast staple. For 4th of July, level up your pancakes simply by adding some red and blue fruit to the mix. In this recipe, the pancakes were shaped into stars with using cookie cutters.

I love how this gives it a more festive overall look! Pairing up your pancakes with fruits does not only make it look more attractive but it makes it a healthier choice too!

Star pancakes
image from MOM.COM

Ingredients:

  • Pancake batter of your choice
  • Red and blue fruits (strawberries, blueberries, raspberries)

Get the full recipe from Mom.com

3. Mixed Berry Cream Cheese Waffles

Level up ordinary waffles by adding some mixed berries and whipped cream! The secret to making these waffles a little more special is adding a fresh berry juice puree to the batter.

Mixed Berry Cream Cheese Waffles
image from KRUSTEAZ

Ingredients:

  • Waffle mix
  • Mixed berry juice
  • Strawberries
  • Blueberries
  • Unsalted butter
  • Cream cheese
  • Sugar
  • Vanilla
  • Eggs
  • Maple syrup (optional)

Get the full recipe from Krusteaz.

4. Patriotic parfaits

Start your day with a nutritious breakfast! These patriotic parfaits do not only look cute but they are healthy and easy to make. All the ingredients are all-natural so you can allow the kids to eat as much as they want to!

Ingredients:

  • Fresh strawberries
  • Fresh blueberries
  • All-natural granola
  • Fat-free plain Greek yogurt or vanilla yogurt

Get the full recipe from To Simply Inspire.

5. Mixed Berry Vanilla Baked Oatmeal

This is a super nutritious breakfast recipe that comes with a patriotic theme – perfect for 4th of July! Oatmeal may seem bland but flavored oatmeal like this one is a treat!

Made out of healthy ingredients, you end up with a wholesome breakfast that anyone would love! Top this off with nuts or cinnamon when you serve.

Ingredients:

  • Rolled oats or quick oats
  • Baking powder
  • Eggs
  • Fresh berries
  • Unsweetened vanilla almond milk
  • Vanilla extract
  • Unsalted butter
  • Maple syrup
  • Salt

Get the full recipe at Julie’s Eats and Treats.

6. Fruit and Cream Cheese Breakfast Pastries

The best thing about this recipe is that it is compatible with most fruits so you can serve this all year round! But of course, for the 4th of July, let’s stick to the red and blue fruits – strawberries, blueberries, and raspberries.

Ingredients:

  • Berries
  • Egg
  • Lemon juice
  • Lemon zest
  • Vanilla extract
  • Puff pastry
  • Cream cheese
  • Sugar

Get the full recipe from Just a Taste.

Fruit and Cream Cheese Breakfast Pastries
image from JUST A TASTE

7. Lemon Berry Napoleons

Start the day with some sweets by creating these lemon berry napoleons. It is a puff pastry with layers of sweet cream in between and topped with fresh fruit. You get to enjoy the health benefits of eating fresh fruits while pairing them up with sweet pastry!

Ingredients:

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Lemon curd
  • Sugar
  • Heavy cream
  • Unflavored powdered gelatin
  • Puff pastry

Check out the whole recipe in Home Made Interest

8. Berry Delicious Breakfast Bars

If you know you will have a busy morning on the 4th of July, you can prepare this recipe right ahead as a breakfast that you can just grab and go on the big day.

I love how this recipe is packed with berries, granola, and yogurt, giving you a balanced breakfast that gives you energy and nutrition!

Ingredients:

  • Blueberries
  • Raspberries
  • Blackberries
  • Vanilla yogurt
  • Blueberry yogurt
  • Raspberry yogurt
  • Vanilla
  • Honey
  • Oatmeal
  • Cinnamon
  • Maple syrup

Check out the full recipe at Hip Home School Moms.

9. Patriotic Sweet Berry Rolls

If you love to bake, you’ll want to try this recipe! It’s a cinnamon roll with berry and cream cheese filling (just select the healthiest cream cheese).

It is best to make this the day before so you do not have to wake up early to prepare them for the big day. These cinnamon rolls were topped with red and blue star sprinkles, giving them a festive and patriotic look!

Ingredients:

  • Mixed Berries
  • Berry flavored jam
  • Milk
  • Active dry yeast
  • Butter
  • Salt
  • Egg
  • Sugar
  • Vanilla extract
  • Cream cheese
  • Sprinkles

Get the full recipe from Three Olives Branch.

10. Vanilla Overnight Oats with Fruit

Oh I love overnight oats! Now here is a breakfast treat packed with protein and fiber especially prepared for the 4th of July! Prepare this at night and it will be ready for everyone to eat when you wake up in the morning.

This is another great breakfast choice if the entire family will be busy preparing for the holiday and you do not have time to make breakfast anymore.

Vanilla Overnight Oats with Fruit
image from THE FORKED SPOON

Ingredients:

  • Rolled oats
  • Chia seeds
  • Greek yogurt
  • Milk
  • Vanilla extract
  • Blueberries
  • Raspberries
  • Pomegranates
  • Banana
  • Nuts
  • Seeds

Check out the recipe from The Forked Spoon.

4th of July Lunch Ideas

1. 3-Ingredient Grilled Chicken

This is a healthy way to enjoy grilled chicken and you only need three ingredients! You end up with a golden brown chicken with a light, sticky sauce. This 4th of July recipe gives you a healthy dose of vitamins A and C, protein, potassium, and many more!

4th of July recipe for lunch - 3-Ingredient Grilled Chicken
image from PINCH OF YUM

Ingredients:

Chicken
Honey
Soy sauce

Get the full recipe at Pinch of Yum.

2. Berry BBQ Salmon

Yes, it sounds odd. But the combination of berries and BBQ sauce is actually a sweet and tangy taste that would leave you wanting for more.

Salmon is not only rich in protein but it also gives you a lot of healthy omega 3 fatty acids! So yes, this 4th of July lunch recipe is golden!

Ingredients:

  • Sockeye salmon
  • Blueberries
  • Strawberries
  • BBQ sauce
  • Blueberry jelly
  • White balsamic vinegar

Get the full recipe from Kiss in the Kitchen.

3. Vegetable kabobs

Planning a barbecue for the 4th of July? Give your household a healthier option by creating vegetable kabobs – this is very easy to make too! It can also be a side dish for your grilled meals.

I also love how this looks so colorful – very enticing!

4th of July recipe for lunch - Vegetable kabobs
image from Vegan Heaven

Ingredients:

  • Corn cobs
  • Zucchini
  • Button mushrooms
  • Fresh rosemary, thyme, and oregano
  • Olive oil
  • Garlic
  • Salt
  • Red onions
  • Red, orange, green, and yellow bell peppers

Get the full recipe from Vegan Heaven.

4. Whole Wheat Chicken Quesadillas

If you are a fan of Mexican food, this is a healthy recipe that you should add to your favorites on the 4th of July! It’s packed with protein and fiber, plus it has a lower sodium content compared to the quesadillas that you buy when you dine out.

Pair this with some fruit or salad and your tummy will be filled immediately!

Whole Wheat Chicken Quesadillas
image from STACEY MATTINSON

Ingredients:

  • Chicken breast
  • Avocado oil
  • Taco seasoning
  • Shredded cheese
  • Tortillas

Get the full recipe from Stacey Mattinson.

5. Blueberry, Strawberry, and Jicama Salsa

Salsa can be used as a dip for chips or something to top grilled meat. This festive salsa gives you a patriotic fruity and fresh treat for the 4th of July. Pair them with tortilla chips or add them as a side dish to your grilled chicken or fish!

Ingredients:

  • Fresh blueberries
  • Jicama
  • Fresh strawberries
  • Cilantro
  • Red onion
  • Jalapeno pepper
  • Lime
  • Salt

Check out the full recipe on Two Peas and Their Pod.

6. Asparagus Pasta Salad

This is a light and easy salad that goes well for barbecues and picnics. But even if you’re just at home, you will love it! This vegan recipe can be made in less than 30 minutes.

I love that it is a light and healthy meal that you can keep on serving especially during summer and spring. So even if it’s no longer the 4th of July, you can still prepare this recipe for your family.

4th of July recipe for lunch - Asparagus Pasta Salad
Image from Vegan Heaven

Ingredients:

  • Green asparagus
  • Strawberries
  • Pasta
  • Baby spinach
  • Lemon juice
  • White wine vinegar
  • Balsamic vinegar
  • Olive oil
  • Maple syrup

Get the full instructions from Vegan Heaven.

7. BBQ Chicken Sandwich with Coleslaw

I love chicken sandwich and this one even looks like a burger!

I love that the chicken is combined with cabbage and carrot coleslaw for the filling. And the hamburger buns are made of wheat – perfectly healthy!

4th of July recipe for lunch - BBQ Chicken Sandwich with Coleslaw
Image from My Recipes

Ingredients:

  • Boneless chicken thighs
  • Cabbage and carrot coleslaw
  • Whole wheat hamburger buns
  • Canola oil
  • Chili powder
  • Red onion
  • Tomato sauce
  • Cider vinegar
  • Sugar
  • Salt
  • Black pepper

Get the full recipe at My Recipes.

8. Creamy Potato Salad

I’ve always loved the creaminess of potato salad. and I love salads for lunch. If you’re having a cookout or a picnic on the 4th of July, you can’t miss this!

4th of July lunch- creamy potato salad
Image from Cooking Light

Ingredients:

  • Potatoes
  • Red onion
  • Mini bell peppers
  • Olive oil
  • Eggs
  • Mayonnaise
  • Whole-milk Greek yogurt
  • Dijon mustard
  • Fresh lemon juice
  • Fresh flat-leaf parsley
  • Kosher salt
  • Ground black pepper

Get the full recipe at Cooking Light.

9. Greek Kale Salad with Avocado

If you don’t want to miss your greens on the 4th of July, this recipe is for you!

I love avocado – a real favorite of mine! Now I may not be a fan of kale, but… if it’s with other veggies like in this salad, I have no problem with it! You should try it too!

Ingredients:

  • Kale
  • Avocado
  • Cucumber
  • Cherry tomatoes
  • Sweet bell pepper
  • Green pepper
  • Red onion
  • Artichoke hearts
  • Kalamata olive
  • Fresh basil
  • Feta cheese
  • Greek Vinaigrette Dressing

Get the full recipe at The Real Food Dietitians

10. Turkey Burgers with Blue Cheese-Celery Slaw

Instead of chicken or beef, you can have turkey for your burger filling too. Serve it with buffalo sauce, celery, parsley and cheese, and you have the perfect lunch for the 4th of July!

The burger bun is multi-grain, so that’s another healthy factor in this recipe!

4th of July recipe for lunch - Turkey Burgers with Blue Cheese-Celery Slaw
Image from Country Living

Ingredients:

  • Ground turkey
  • Buffalo wing sauce
  • Multigrain buns
  • Blue cheese
  • Celery
  • Flat-leaf parsley
  • Scallion
  • Mayonnaise
  • White wine vinegar
  • Kosher salt
  • Freshly ground pepper

Get the full recipe at Country Living.

4th of July Dinner Ideas

1. Grilled halibut

This is an easy grilled recipe that you can prepare in just a few minutes whether on your stovetop or on an outdoor barbecue grill. Halibut is a great source of omega 3 fatty acids, which is a great addition to any healthy diet!

Ingredients:

  • Fresh halibut fillet
  • Honey
  • Lemon juice
  • Soy sauce
  • Butter

Get the full recipe from The Stay at Home Chef.

2. Turkey Cranberry Sandwich

Turkey is a lean source of protein and is packed with immune-boosting vitamins and nutrients. The best thing about it is that the meat is lean and can easily absorb the flavors that you season it with. This is a great option for when you want a light dinner!

Plus, that cranberry sauce makes everything taste better!

4th of July recipe for dinner - Turkey Cranberry Sandwich
image from Jenna Braddock

Ingredients:

  • Boneless turkey breast
  • Organic cranberry sauce
  • Butter lettuce
  • Grain rolls
  • Fresh rosemary
  • Goat cheese
  • Lemon juice
  • Extra virgin olive oil
  • Kosher salt
  • Garlic powder

Get the full recipe from Jenna Braddock.

3. Kimchi burritos

Here’s a healthy yet flavorful burrito – perfect for when you are on a vegan diet, or you just want to try vegan foods on the 4th of July! You can make this ahead and reheat it for dinner.

You can also garnish this with sriracha, hot sauce, sour cream, or cilantro – the choice is yours!

Ingredients:

  • Kimchi
  • Rice
  • Black beans
  • Scallions
  • Shredded cheese
  • Tortillas
  • Olive oil
  • Onion
  • Red bell pepper

Get the full recipe from Feasting at Home.

Kimchi burritos
image from Feasting at Home

4. Chicken Fried Cauliflower

Wish your kids did not like so much fried chicken? This is a healthier alternative for your 4th of July dinner! Though frying the cauliflower may defeat the purpose of it being a healthy vegetable, you can be assured of the fact that it is healthier than fried chicken – even if it tastes as good as one!

Ingredients:

  • Large cauliflower
  • All-purpose flour
  • Garlic powder
  • Paprika
  • Salt
  • Eggs

Check out the full recipe at Delish.

4th of July recipe for dinner - Chicken Fried Cauliflower
image from Delish

5. Vegetarian Portobello Mushroom and Avocado Burger

Here is another healthy burger alternative when you’re going vegetarian! You can easily include your own condiments such as tomatoes or lettuce too!

Vegetarian Portobello Mushroom and Avocado Burger
image from The Spruce Eats

Ingredients:

  • Avocado
  • Portobello mushrooms
  • Burger buns
  • Onion
  • Olive oil
  • Low-fat yogurt

Get the full recipe at The Spruce Eats.

6. Zucchini Corn Fritters

This is a healthy recipe that is very affordable so you can make them in huge batches without having to take so much from your 4th of July budget. You can easily eat this with salsa or treat it like a burger patty!

Ingredients:

  • Zucchini
  • Corn kernels
  • Green onions
  • Chickpea flour
  • Cumin
  • Thyme
  • Oregano

Get the full recipe from Making Thyme for Health.

7. Avocado Potato Salad

This is a quick salad that you can make in a huge batch in less than 30 minutes! It is just as hearty and creamy as the traditional potato salad but with healthier ingredients such as plain Greek yogurt instead of mayonnaise.

You can also add a pinch of chili powder or black pepper if you want it to have a less creamy taste.

Avocado Potato Salad
image from Gimme Some Oven

Ingredients:

  • Organic avocados
  • Yukon gold potatoes
  • Hard-boiled eggs
  • Plain Greek yogurt
  • Apple cider vinegar
  • Dijon mustard
  • Red onion
  • Celery
  • Fresh cilantro

Get the full recipe from Gimme Some Oven.

8. Jamaican Jerk Grilled Eggplant

For those who love their spice and sauce, this is a perfect recipe for your 4th of July dinner. It’s a dairy-free, gluten-free, and vegan dish that even meat lovers (that’s me) will love and it only takes 30 minutes for you to prepare it!

4th of July recipe for dinner - Jamaican Jerk Grilled Eggplant
image from Minimalist Baker

Ingredients:

  • Eggplant
  • Cinnamon
  • Coriander
  • Cayenne pepper
  • Fresh thyme
  • Lime juice
  • Coconut aminos
  • Coconut sugar
  • Scallions
  • Habanero pepper
  • Vegan BBQ sauce

Check out how to pull this recipe off at Minimalist Baker.

9. Grilled Hasselback Potatoes with Chive Butter

The first time I saw this I thought this was bread (Haha… it does look like a bread!) But as it turns out, this is a potato dish perfect for an addition to any barbecue dinner on the 4th of July!

Cut a potato into thin slats and place chive butter in between before you place them on the grill!

Ingredients:

  • Russet potatoes
  • Salted butter
  • Chives
  • Garlic
  • Coarse salt
  • Ground black pepper

Get the full recipe from Completely Delicious.

10. Macaroni Salad with Creamy Avocado Dressing

I love macaroni salad! But to make it a really healthy choice, don’t use the usual pasta, choose something like a whole-wheat elbow macaroni. That’s what’s in this recipe!

Now if you’re always using mayonnaise only for macaroni salad, well well well, here is a unique spin that you will love – add avocado in it – and that becomes avocado dressing! Yummy!

4th of July recipe for dinner - Macaroni Salad with Creamy Avocado Dressing
Image from Eating Well

Ingredients:

  • Whole wheat elbow macaroni
  • Red bell pepper
  • Celery
  • Scallions
  • Fresh parsley or cilantro
  • Avocado
  • Mayonnaise
  • Rice vinegar
  • Salt
  • Minced garlic
  • Ground pepper

Get the full recipe at Eating Well

Give your family and friends an unforgettable 4th of July celebration!

Yes, you can always celebrate without sacrificing your health! These healthy recipes for 4th of July is real proof of that.

So if you’re hoping to stay healthy on that day, here are plenty of choices on what to cook for the celebration. With these healthy recipes, you can give your family and friends an unforgettable 4th of July experience that will fill their tummies and their patriotic hearts!

Looking for more healthy recipes for 4th of July? Check this out!

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Try these delicious and healthy breakfast, lunch and dinner recipes on the 4th of July! Have fun without having to feel guilty!

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