Blog Aug 18, 2025

Healthy Labor Day Cookout Recipes: Smart Swaps for a Lighter BBQ Menu

Greaux Healthy

Labor Day is the perfect time to gather with friends and family, fire up the grill, and celebrate the end of summer. While barbecue classics like ribs, burgers, and macaroni and cheese are cookout staples, they can also be heavy on fat, sugar, and calories. With a few simple swaps, you can enjoy the same festive flavors while adding more vegetables, whole grains, and nutrient-dense ingredients to the table.

At Greaux Healthy, we’re all about making small shifts that help families live healthier lives, without sacrificing flavor. This Labor Day, try these lighter, delicious alternatives to classic cookout dishes.

Recipes

1. Swap Potato Salad for Broccoli Salad


Traditional potato salad can be heavy on mayonnaise and starch. This broccoli salad adds crunch, color, and a dose of veggies, all while keeping the creamy texture you love.

Ingredients

  • 12 ounces broccoli florets, chopped into small pieces
  • ¼ cup red onion, diced
  • ¼ cup sunflower seed kernels or chopped walnuts
  • ¼ cup raisins or cranberries
  • ¼ cup fat-free, plain Greek yogurt
  • ¼ cup mayonnaise
  • 1 Tbsp honey
  • 1 ½ Tbsp white or apple cider vinegar

Directions

  1. Combine broccoli, red onion, sunflower kernels, and raisins in a large bowl.
  2. Stir together yogurt, mayonnaise, honey, and vinegar in a small bowl. Pour over the top of broccoli mixture and stir evenly to coat.
  3. Serve immediately or refrigerate it for later.

2. Brown Sugar Baked Beans with Bacon Swapped for Vegetarian Baked Beans

Baked beans are a cookout must-have, but most recipes are loaded with added sugar and bacon fat. This vegetarian version cuts back on sugar and salt while staying hearty and flavorful.

Ingredients

  • 4 - 15-ounce cans of beans (Great Northern, Red Kidney, Black, Pinto, or a mix)*
  • ½ cup low-sugar barbecue sauce
  • ½ cup low-sugar ketchup
  • 3 Tbsp brown sugar
  • 2 Tbsp tomato paste
  • 4 tsp Worcestershire sauce
  • 3 tsp smoked paprika
  • 1 tsp salt
  • ½ tsp pepper
  • 1 Tbsp oil
  • 1 onion, finely chopped

Directions

  1. Preheat oven to 350° degrees.
  2. Drain and rinse beans.
  3. Mix barbecue sauce, ketchup, brown sugar, tomato paste, Worcestershire sauce, paprika, salt, and pepper in a bowl.
  4. Heat oil in a medium skillet. Add onion and sauté until it becomes soft and translucent.
  5. Add the sauce mixture to the onions, bring to a simmer, and add the beans.
  6. Reduce heat to low and simmer for 30 minutes.

*Note: You can use combination of beans you prefer. Traditional baked bean recipes use Great Northern.

3. Swap Macaroni & Cheese for Summer Pasta Salad


Mac and cheese is rich and comforting, but this pasta salad lightens things up with whole grains, vegetables, and healthy fats from avocado and pesto. It’s colorful, fresh, and perfect for a hot summer day.

Ingredients

  • ½ pound whole wheat pasta (bowtie, rotini, or penne)
  • 1 avocado, cubed
  • Juice of 1 lemon or lime
  • 1 (6-ounce) jar of pesto sauce
  • 1 pint cherry tomatoes, halved
  • 1 can corn, drained and rinsed*
  • Salt and pepper to taste

Directions

  1. Cook pasta according to package instructions. Reserve ½ cup of cooking liquid.
  2. Toss avocado cubes with lemon or lime juice to prevent browning.
  3. Stir pesto into drained pasta, adding reserved cooking liquid as needed.
  4. Mix in avocado, tomatoes, and corn. Season to taste.

*Note: You can substitute corn for chopped spinach

Healthy Extras for the Grill

Try choosing leaner cuts of meat for grilling, like chicken, fish, or seafood, and that the protein should only take up about a quarter of your plate. Remember to watch the amount of added sugar and salt in any type of barbecue sauce, and round out your menu with a few light sides that highlight seasonal produce. Here are some ideas:

  • DIY Veggie Kabob Station - Guests can pick and choose their favorite vegetables to grill. Have bell peppers, zucchini, mushrooms, cherry tomatoes, onions, or even pineapple for a sweet twist.
  • Grilled Corn on the Cob - brushed with olive oil and/or seasoned with spices.
  • Tomato Cucumber Salad - fresh veggies tossed with a drizzle of Italian dressing.

Don’t Forget to Stay Hydrated

Outdoor celebrations make it especially important to drink enough fluids. Sugary sodas, lemonades, and alcoholic beverages are common at cookouts, but they can add extra sugar and empty calories. Water is the best way to stay hydrated and energized throughout the day.

Tips to make water more festive at your cookout:

  • Serve chilled fruit-infused water with lemon, lime, cucumber, berries, or mint.
  • Offer sparkling water for guests who like bubbles without the sugar.
  • Keep a large pitcher or cooler of ice water nearby so it’s easy to refill cups.
  • Encourage kids to decorate their own reusable cups or water bottles to make hydration fun.

Staying hydrated not only helps your body regulate temperature and digestion, it also keeps you feeling fuller and less likely to overeat.

Celebrate Smarter This Labor Day

Cookouts don’t have to derail your health goals. With these simple swaps, you can still enjoy the flavors of a traditional Labor Day spread just with more balance, fiber, and nutrients.

For more healthy tips for families:

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