Healthy BBQs: Enjoy the Sunshine Without the Worry
By Dr Timothy Eden, MBBS
Registered Dietitian from Eden Health and Nutrition
Read time approx. 5mins
We all love a barbecue when the sun is shining and I was prompted to write this after a recent visit to my South African friends who reminded me this is actually an all year round tradition and suffice to say this did not disappoint! However, while BBQs are great for socialising they can easily become one big “meat feast” sometimes neglecting balance, health and maybe intentionally food safety. The good news? With a few small tweaks you can enjoy a delicious, safe and nutritious BBQ without compromising on flavour or fun and avoiding the unwanted after-effects of any BBQ mishaps.
This article explores practical tips for making your next BBQ both healthy and enjoyable, covering food safety, optimising healthier options and ways to add more variety and nutrition to the grill.
1. Keep Food Safety a Priority
BBQs often involve cooking outdoors in warm weather, which can increase the risk of foodborne illness if safety steps aren’t followed.
Defrost thoroughly: Unless packaging specifically states it’s safe to cook from frozen, always defrost meat in the fridge – never on the countertop or in the sun.
Prevent cross-contamination: Store raw meat on the bottom shelf of the fridge so juices can’t drip onto other foods (such as the fruit and veg drawer). At the BBQ use separate utensils and plates for raw and cooked meat.
Cook meat all the way through: Barbecues can char food quickly, making it appear “done” on the outside while still raw inside. Use a meat thermometer if you have one (aim for 75°C in the thickest part of the meat) or pierce or cut some of the meat to check if this is done. If needed consider pre-cooking larger items in the oven before finishing on the grill so you still get the BBQ flavour.
Watch the clock: Perishable food left out in the heat should be eaten within 90 minutes, and leftovers should be refrigerated promptly.
2. Reduce the Risks of Charring
We know that when meat or fish is cooked at very high temperatures and charred, chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can form, which may be carcinogenic if eaten regularly. But there are ways to reduce this risk:
Marinate your meat or fish: Research suggests that marinading with herbs, spices, oils, or even wine or beer can significantly reduce the formation of these chemicals during cooking (Viegas et al., 2021). Rosemary, thyme, garlic, turmeric, and citrus-based marinades are particularly effective.
Cook at lower temperatures where possible and avoid direct flames. Flip food regularly to reduce charring.
Trim excess fat from meat to minimise flare-ups that lead to burnt edges; we’ve all seen that dripping fat and the subsequent fiery flash!
3. Add Colour, Fibre and Heart-Healthy Fats
A BBQ is the perfect opportunity to increase your intake of fibre and micronutrients. Adding colourful salads and plant-based dishes also helps balance the meal.
Salads with variety: Mix leafy greens, tomatoes, peppers, beans, sweetcorn, cucumber, or wholegrains like quinoa or bulgur wheat.
Dressings matter: Swap heavy mayonnaise-based dressings for ones made with extra virgin olive oil or rapeseed oil (commonly found in the UK) which are rich in monounsaturated fats known to support heart health.
Grains and legumes: Couscous, chickpea salads or lentil-based sides add slow-release carbohydrates and fibre to help keep you fuller for longer.
4. Go Beyond Sausages and Burgers
Lean protein options can transform your BBQ from indulgent to nutritious without losing any enjoyment:
Fish: Salmon, trout, mackerel, sardines and seabass grill beautifully and provide omega-3 fats, which are good for heart and brain health. You can always use some foil to help protect the more delicate fish from the flames.
Lean meats: Skinless chicken breast, turkey burgers or lean cuts of pork and beef are naturally lower in saturated fat. Homemade burgers allow you to control the ingredients and salt levels by utilising more herbs and spices to add more flavour.
Wholegrain breads or lighter swaps: Use wholegrain burger buns for extra fibre or opt for lettuce leaves or portobello mushroom caps as a base for a lighter option.
5. Don’t Forget Your Vegetarian Guests
Vegetables don’t have to be an afterthought. In fact, they can be the star of the show:
Stuffed peppers or aubergines with couscous, feta, and herbs.
Mushroom “steaks” – large portobello mushrooms marinated in garlic, soy, and balsamic vinegar, this can bring a satisfying umami flavour to the mix.
Grilled cauliflower brushed with a curry-spiced oil blend – a great centrepiece for the table.
Vegetable skewers – mix courgettes, peppers, cherry tomatoes, and onions.
Grilled corn on the cob brushed with a little chilli and lime.
Many of these dishes are naturally high in fibre and antioxidants and can help everyone meet their 5-a-day.
6. Balance Your Meal and Mind
A healthier BBQ isn’t just about avoiding illness or cutting calories it’s about balance. Eating plenty of plant-based foods, lean proteins and healthy fats supports your heart, digestive system, and energy levels. By making some of these changes it can also help stabilise blood sugar and cholesterol levels, reduce bloating and leave you feeling lighter after the meal (avoiding that meat sweats/coma that can traditionally follow).
Practical tips:
Drink plenty of water, especially in warm weather.
Enjoy sauces and sugary drinks sparingly – they add up quickly.
Slow down and savour each bite. Socialising is just as important as eating.
Final Thoughts
BBQs don’t need to be unhealthy to be enjoyable. With a little planning focusing on food safety, adding more vegetables, choosing lean proteins and avoiding excessive charring – you can turn a traditional meat-heavy BBQ into a vibrant, balanced meal.
Whether you’re catering for family, friends or customers, these tips can help you create dishes that taste great and leave everyone feeling good afterwards. And remember, small changes can make a big difference to your long-term health without taking away any of the fun.
So fire up the BBQ, get creative with your marinades and veg and enjoy the sunshine – safely and healthily. And of course remember your own marinade….the suncream!
References:
Viegas O, et al. Effect of marinades on the formation of heterocyclic aromatic amines and polycyclic aromatic hydrocarbons in grilled meat. Food Chem. 2021;338:127972.
Marinade recipes for approx. 500g of meat/fish.
1. Red Wine & Herb Marinade for Beef
Ingredients:
100ml red wine
2 tbsp extra virgin olive oil (about 30ml)
2 cloves garlic, crushed
1 tbsp fresh rosemary, finely chopped (or 1 tsp dried)
1 tbsp fresh thyme leaves (or 1 tsp dried)
1 tsp smoked paprika
½ tsp black pepper
½ tsp salt
Instructions:
Combine all ingredients in a bowl or zip-lock bag.
Add beef (steaks, kebab cubes, or lean burgers) and coat well.
Cover and refrigerate for at least 2–4 hours, ideally overnight.
Remove from the fridge 30 minutes before cooking to bring to room temperature.
Nutrition tip: The antioxidants in red wine and rosemary may help reduce the formation of harmful HCAs during grilling.
2. Citrus, Garlic & Herb Marinade for Fish or Chicken
Ingredients:
Juice and zest of 1 lemon
2 tbsp rapeseed oil (about 30ml)
1 tbsp runny honey
2 cloves garlic, crushed
1 tbsp fresh parsley or coriander, chopped
1 tsp ground cumin
½ tsp chilli flakes (optional)
½ tsp salt
¼ tsp black pepper
Instructions:
Whisk all ingredients together.
Add fish fillets (e.g. salmon, seabass, trout) or chicken breast/thighs and coat evenly.
Cover and refrigerate for 30 minutes–2 hours (fish needs less time, chicken can be left for longer).
Pat dry lightly before grilling to avoid flare-ups.
Nutrition tip: Lemon juice helps tenderise protein and keeps it moist, while rapeseed oil provides heart-healthy monounsaturated fats.