Healthy July 4th Recipes | That The Whole Family Will Love

A potluck menu that will be a hit with the whole - extended - family? I’ve got you covered! This post shares 13 simple and healthy July 4th recipes—From drinks & starters to dinner & desserts!

Preparing a popular holiday dish can sometimes seem so daunting. Just the thought of having to go through longer-than-usual grocery lines, running extra errands, researching recipes alongside everything else can rob you of being able to fully enjoy your family and the occasion. 

While food is my love language and I’m a big believer in making awesome healthy dishes for memorable experiences, I believe that the holidays are meant to be cherished. So if you’re more stressed than excited about it, we need to adjust! 

This 4th of July, I’d like to make sure you’re able to enjoy it just as much as everyone else. Below, I’ve shared flavor-packed, party-in-your-mouth, healthy July 4th recipes that your whole family can enjoy. Minus the extra holiday weight gain, too. 

What is The Most Popular Food for The 4th of July?

Burgers, hotdogs, barbecues, and beer (lots of it!) are usually the first things that come to mind when we think of a typical 4th of July feast. Add in a backyard with some fireworks, over-the-top red and blue Independence Day decor, and we’re good to go! Celebration perfection!

However, the typical holiday spread is pretty much a good recipe for inflammation:

• Fried foods (trans fats)
• Soda and other artificially sweetened beverages - Excluding these homemade soda recipes.
• Red meat, especially very fatty meat
• Processed meat 
• Excessive alcohol
• High-sodium snacks (chips and crackers)

I’m here to show you that you can do away with these or at least create healthier versions this 4th of July. 

By the way, if you want a meal plan that goes beyond the holidays and more information on what inflammation does to your body, read this post: how to create an anti-inflammatory diet meal plan.

How Do you eat healthy on the Fourth of July?

Now it goes without saying (but I’ll say it anyway) that at A Sweet Pea Chef, the best 4th of July recipe plan is healthy as well as delicious.  I’ve put together a guide below to help create an unforgettable 4th of July experience everyone in your family can enjoy. Yes, including YOU!

Here’s how I chose my top 4th of July reccomendations:

• Family-friendly dishes 
• Indoor- and outdoor-friendly dishes with simple ingredients
• Easy-to-prep recipes for appetizers, main dishes and more 
• Including 4th of July traditional recipes or ingredients
• Clean recipes / Anti-inflammatory recipes 

What Is A Good 4th Of July Menu?

I've organized easy - but flavorful - healthy 4th of July recipes that will cover each course of your day; drinks, starters and snacks, entrees, and of course, desserts!

Healthy July 4th Recipes: Drinks

1. Strawberry Lemonade 

This recipe will surely give a delightful and refreshing twist to your lemonade with the added health boost from the strawberries (rich in antioxidants) and healthy sweetener alternatives. Sure to be a hit among the kiddos and adults! 

2. Virgin Sangria 

Sangria is loaded with fresh fruits so it’s a sure-fire way to add in more vitamins. It may not sound as sexy as the real thing but I assure you it’s just as tasty and refreshing. Take this with you for office gatherings or a kid-friendly celebration, too.

3. Healthy Alcoholic Drinks - Like this Mojito!

If you do decide to drink alcohol, read my post on the healthiest options. A mojito is a great choice! This Cuban classic has fresh muddled mint with lime, and contains way less sugar than most cocktails. Browse the other options here.

Healthy July 4th Recipes: Starters & Snacks

1. Roasted Potato Salad 

Creamy but not too creamy with a slight kick and lightness, THAT'S how I recognize a good potato salad. This recipe is made with plain Greek yogurt which helps increase the protein and nutrients, plus red wine vinegar.

2. Homemade Pimento Spread

Homemade pimento spread is crowd-favorite! You can whip this spread up in just 10 minutes! No need to buy those overpriced and highly processed spreads in the supermarket. This healthy recipe will surely make your guests go "oh my gosh who made THIS!"

3. Summer Corn Edamame Salad with Lemon Basil Vinaigrette

So fresh, easy, and full of summer vibes! The flavors for the dressing are a little tart on their own, given the lemon and red wine vinegar, BUT they pair perfectly with the sweet corn, quinoa, and edamame in the salad.

Healthy July 4th Recipes: Entrees

1. Butternut Squash Healthy Mac and Cheese  

Pot lucks and pasta go hand in hand. A new and clean recipe for an old favorite. This is the #1 dish I got asked to #makehealthy. So, this gluten-free, vegetarian, and healthy Mac & Cheese recipe came into existence! Butternut squash, almond milk and chicken broth make the best sauce ever to complete this dish. A must-try if you ask me.

2. The Best Homemade Burger 

Look no further. This will be the best homemade burger to ever hit your grill. Topped with smashed avocado, this burger hits the spot every time. No need for fireworks. The explosive flavor is right here.

3. Grilled Chicken Wings With Yogurt Ranch Dip

So good they can make any wing-hater have a change of heart. How do I know? That was me before I made this recipe. The fresh Greek yogurt ranch dip is good enough to eat without the wings. And it goes so well with slices of cucumber and fresh grape tomatoes. Awesome taste in every bite. Need I say more?

Healthy July 4th Recipes: Desserts

1. Healthy Blueberry Pie | With Sweet Crumble Topping

Blueberries reach their peak right around the 4th of July so we must take advantage! Berry season is the best, right? Fresh blueberries are plump, juicy, and hold the pie filling better after baking. This blueberry pie is healthy because I use clean and organic ingredients.

2. No-bake Cherry Vegan Cheesecake 

So easy, so luscious and you can easily replace the topping to your liking. Cherries are rich in anti-inflammatory compounds and antioxidants. You gotta love festive desserts, especially healthy and sweet treats! You can even top it off with a luxurious drizzle of dark chocolate for an extra kick.

3. 4-Ingredient Fudgesicles

Whenever I plan our 4th of July spread, I always make sure that I have kid and adult friendly desserts and I'm telling y'all that these fudgesicles are such a hit! There’s just something so soothing and delicious about a creamy, chewy, chocolate frozen fudgesicle that people can’t resist. Sugar-free all the way, too as they're made with maple syrup, not processed sugar. Fill a festive platter with slices of watermelon and this fave and watch them disappear.

What Is a Good Dish to Take to a Potluck Dinner?

When it all comes down to it, there are a few factors that make a dish favorable for potluck dinners. It should be easily reheated, simple and quick to make, and something impressive! For instance, you'll become quite memorable with these Skinny Beef Enchiladas. Olives, black beans and Jack cheese. LOVE it! (You can also make them in a keto-friendly version and I’ve added tips to prevent them from sogging up before you reach the party).

Ultimately, I hope you can take the holiday to enjoy your friends, family, good food and, of course, our nation’s independence!

Happy Fourth of July!!

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