Grilling is one of the favorite ways to spend time outdoors, especially on warmer days. Although it’s mainly associated with fatty meats, sausages, and calorie-rich sides, grilling can also be a healthy alternative, perfect for those on a diet or mindful of healthy eating. All it takes is choosing the right ingredients and applying a few simple tricks to prepare delicious, light, and nutritious meals. In our article, you’ll learn how to grill to enjoy flavor without unnecessary calories.
How to grill vegetables?
Grilling vegetables is an excellent way to provide your body with vitamins, minerals, and fiber while minimizing calories. Thanks to grilling, vegetables retain their nutritional properties and gain a unique, slightly smoky flavor. Grilling vegetables is, contrary to appearances, very simple – cut them into similar-sized pieces, drizzle with olive oil, add your favorite spices (e.g., herbs, garlic, paprika), and grill over medium heat for a few minutes on each side until they become tender and slightly charred. When grilling, be sure to try the following vegetables, and they’ll surprise you with their aroma and taste:
- bell pepper: juicy and aromatic bell pepper is one of the best vegetables for the grill. You can grill it whole or sliced into strips. It tastes great with herbs, olive oil, and garlic;
- zucchini: easy to grill, just slice it into rounds and add your favorite spices. It’s light, low-calorie, and pairs perfectly with other vegetables;
- eggplant: grilled eggplant delights the palate. Its flesh becomes soft and creamy, while the skin stays crispy. Add some olive oil, garlic, basil, and thyme to create a delicious, healthy side dish or main course;
- tomatoes: perfect as a salad ingredient or a standalone snack. Their natural sweetness comes out during grilling, making the flavor even more intense;
- grilled onions: grilled onion is exceptionally sweet and aromatic. Grill it whole or sliced into rounds. It pairs perfectly with meats or as an addition to a vegetable salad.
How to grill fish and seafood?
Fish and seafood are an excellent source of protein, which not only tastes great but also supports heart and circulatory health. Grilling is a great way to prepare fish without using extra fats, making the dishes light and healthy. Grill fish on special grates or in foil to prevent them from losing their shape and moisture. Shrimp and other seafood are best grilled on skewers for easier turning on the grill. Add some olive oil, garlic, lemon, and fresh herbs to enhance their natural flavor. So, if you're wondering what fish and seafood to put on the grill, be sure to try:
- salmon: one of the best fish for grilling, rich in omega-3 fatty acids. You can prepare it whole or as fillets on the grill. To keep the fish juicy, use aluminum foil or a special grilling mesh;
- trout: a delicate and light fish that you should definitely grill whole, stuffed with herbs and lemon. It tastes amazing with grilled vegetables;
- grilled shrimp: a tasty option that’s high in protein and low in calories. Prepare them on skewers, brushed with olive oil and seasoned with garlic, lemon, and herbs.
How to grill tofu and other plant-based alternatives?
Grilling isn’t just limited to meat and fish. For those on a plant-based diet or looking to eat less meat, grilled tofu, tempeh, or other plant-based protein alternatives can perfectly replace animal protein. Just like with meat, tofu and tempeh are best marinated for a few hours before grilling. Use special grilling accessories like trays or foil to prevent food from falling apart on the grill. Plant-based protein alternatives are also a great addition to grilled vegetables. Be sure to prepare these plant-based dishes on the grill:
- tofu: one of the most popular plant-based protein sources. Grill it in cubes and marinate in your favorite spices (soy sauce, garlic, ginger, sesame). Grilled tofu has a great texture and flavor.
- stuffed grilled vegetables: bell peppers, zucchini, or eggplant are great vegetables that can be stuffed with, for example, millet, couscous, sun-dried tomatoes, or herbs, then grilled. Such fillings provide not only protein but also vitamins and minerals;
- grilled chickpea patties: vegan chickpea patties, like falafel, work perfectly on the grill. Cook them on the grate and serve with your favorite sauce.
What healthy sides and salads to serve with grilled dishes?
Grilling is a great way to enrich your meal with healthy sides that complement the dishes and are packed with vitamins and fiber. For this purpose, use healthy additions such as:
- quinoa salad: Quinoa is a complete source of protein and fiber. Combine it with grilled vegetables, fresh herbs, and a light dressing made of olive oil and lemon;
- guacamole: avocado is a source of healthy fats, and guacamole pairs perfectly with grilled vegetables and fish. With garlic, tomato, cilantro, and lime, it makes a delicious and healthy dip;
- tabbouleh: a salad based on bulgur, tomatoes, cucumbers, onions, parsley, and mint, which pairs perfectly with grilled dishes.
What light and healthy sauces and marinades to serve with grilled dishes?
The sauce or marinade ultimately determines the flavor of the dish, but choose healthy options that won’t weigh down your diet. Be sure to try:
- tzatziki sauce: a yogurt-based sauce with cucumber and garlic. It’s light, high in protein, and very tasty;
- yogurt sauce with lemon and herbs: a natural yogurt with lemon, dill, basil, or mint is the perfect addition to grilled vegetables and fish;
- soy marinade with garlic and ginger: a marinade made of soy sauce, garlic, ginger, lemon, and olive oil pairs perfectly with fish, tofu, and vegetables.
How to grill on a diet?
Grilling on a diet doesn’t mean giving up delicious and tasty meals. With the right ingredients and preparation, grilled dishes can become light, healthy, and full of nutrients. Vegetables, fish, tofu, healthy salads, and light sauces are just a few of the countless ideas that work on the grill and will bring you not only pleasure but also benefit your health. The key to success in this case is choosing the right ingredients, proper preparation, and moderation in the amount of fat and salt. This way, you’ll make grilling a healthy option for any occasion.
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