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Healthy 4th Of July Recipes

Updated on July 12, 2011

Have a Healthy Independence Day!

Holidays can be hard for people who are watching what they eat. It can be especially difficult on the July 4th--after all, what's more American than fried chicken, potato salad, and fresh homemade apple pie? But don't despair. If you do the cooking yourself, you can enjoy all your favorite 4th of July recipes made the healthy way.

4th of July Appetizers

Instead of potato chips and pork rinds, start off your snacking with some baked tortilla chips and low fat queso, or pita chips and sweet carrot hummus.  Baby carrots, celery, jicama sticks, and fresh broccoli are all great for scooping up your favorite low fat dip recipes.  You can also whip up a green salad or bean salad.  If you want something more substantial, make low fat cocktail meatballs or even healthy spring rolls if you're feeling ambitious.  By munching on these lower-fat alternatives to traditional party appetizers, you're starting your 4th of July off right!

Celebrate your independence from fatty food with healthy 4th of July recipes!
Celebrate your independence from fatty food with healthy 4th of July recipes!

Fourth of July Recipes for Main Dishes

When it comes to the main event, you don't want anyone to be disappointed. Fortunately, there are plenty of recipes to keep your tastebuds and your conscience equally happy. If you're set on the look and mouth-feel of traditional fried chicken, but shudder at the thought of actually frying, try an oven-fried chicken recipe. Prepared well, baked "unfried" chicken gives you the same satisfaction with less fat and calories than the real thing. Of course, if you're not someone who craves the crunch, you can easily make a delicious marinade recipe for grilled chicken and then throw it on the barbecue. BBQing, after all, is a wonderful American pastime... and if you're in charge of preparing the rest of the meal, it's nice to put someone else in charge of manning the grill.

Another way to save yourself stress, as far as main dishes go, is to make a healthy casserole ahead of time, and pop it in the oven to warm up just before your guests arrive. Low fat lasagna is a great example of this, but even more quintessentially American would be to make a low fat mac and cheese recipe.

If you don't want to use the oven on a hot day, make cold sides like chicken salad or tuna salad, or whip up a homemade fresh pesto for a pasta salad. Another option is to make something in your crock pot, such as a slow cooker beef chili recipe. You can throw everything into the slow cooker in the morning, and by dinner time, you've got something hearty, healthy, and tasty to boot!

4th of July Dessert Recipes

Even with the quickest and simplest healthy July 4th recipes, you're going to be tired of cooking by the time it comes around to dessert. Never fear; you've got plenty of easy options. Some people look for red, white, and blue dessert recipes to express their patriotism, but many folks prefer more traditional fare.

If you don't mind using the oven, there are a lot of quick easy dessert recipes for fat-free cobblers and crisps, or make a low fat pie. If you didn't turn to your crock pot for a main dish, you can always make a slow cooker dessert recipe like cherry cobbler. Of course, depending on where you live, in July it can be awfully hot, so you might want to go for a low fat no-bake dessert like a healthy cheesecake or frozen pie. Or, impress your family and friends with homemade frozen yogurt or sorbet, or make a fresh mousse recipe with seasonal fruit.

In the end, it's really not as hard as you might think to create a delicious, satisfying meal to celebrate Independence Day, once you get your hands on some good 4th of July healthy recipes. Enjoy the holiday with a clean conscience and a full stomach! Bon appetit!


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    • Angela Brummer profile image

      Angela Brummer 

      6 years ago from Lincoln, Nebraska

      Nicely put togather!

    • traslochimilano profile image


      6 years ago from USA

      Great Summer tips. Thanks for sharing it because July is coming and i can implement these recipes.

    • Eiddwen profile image


      7 years ago from Wales

      Thanks for sharing this gem.

      Take care


    • kazeemjames01 profile image


      8 years ago

      Good, helpful and informative hub.

    • ultimatepotential profile image


      8 years ago from India

      Hey, Thanks! I was actually looking out for some healthy recipes. Thanks for the links!

    • profile image

      Nancy's Niche 

      8 years ago

      Great recipes for a 4th of July get together...Thanks for sharing them...Have a fun and safe holiday!

    • Pamela99 profile image

      Pamela Oglesby 

      8 years ago from Sunny Florida

      Great ideas for the 4th. I am having some family over for the 4th and I want to make some healthier food this year. Good hub. Thanks.

    • Simone Smith profile image

      Simone Haruko Smith 

      8 years ago from San Francisco

      This is awesome! I'm so excited about the 4th- and I always love making healthy snacks and treats to my local block party. This year I'm bringing over a vegan chocolate torte, but I just might have to try out one of your recipes too! Thanks for sharing them.

    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      8 years ago from Sunny Florida

      There are some good healthy ideas. I saw a few ideas I will be trying out on my 4th of July crowd.

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      Thank you, Maddie, for a well written hub. I know it won't concern me or us, here in England. I wish you all a happy holiday.

    • profile image


      8 years ago

      great ideas i will defently try theese at my fourth of july events

    • dianacharles profile image


      8 years ago from India

      those chicken recipes of yours sounded really good. will try out some of them :)

      thank you.

    • prasetio30 profile image


      8 years ago from malang-indonesia

      Very well written about recipes. You have complete healthy dishes and most of them are delicious. Thank you very much. Good work, my friend.

    • lakeerieartists profile image

      Paula Atwell 

      8 years ago from Cleveland, OH

      This is a great reference for me, Maddie. I am on a diet that is going to be going on for a while, so I have to be very careful what I eat right now. :)

    • sherrylou57 profile image


      8 years ago from Riverside

      Thank you for sharing this hub with all of us.


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