July 4th BBQ Menu

READ TIME:3 min.

Happy 4th of July! Celebrate freedom and health with our light, delicious menu. These foods have tons of flavor, without the July 5th bloat and guilt.

The Menu

Santa Maria Grilled Chicken
Skinny Potato Salad
Lemon Arugula Salad
Grilled Pineapple Salsa and Baked tortilla chips
Watermelon Lime Slushie
Light Fruit Pizza


Santa Maria Dry Rub

The cayenne pepper in this rub gives it a little kick, and is delicious on any meat.

Makes 7 servings

Serving size: 1 tablespoon


  • 1 tablespoon salt
  • 1 tablespoon black pepper
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon oregano
  • 1 teaspoon cayenne
  • 2 teaspoons dried rosemary
  • ½ teaspoon dried sage
  • 1 teaspoon cumin
  • 1 teaspoon paprika


  1. Mix all ingredients together in a bowl. Rub over the meat of your choice before cooking. Store in a plastic bag.


Skinny Potato Salad

A low-fat potato salad that’s perfect for your next BBQ.

Prep Time: 10 minutes

Cook Time: 15 minutes

Makes about 8 servings

Serving size: ½ cup


  • 4 cups red potatoes
  • 1 hard boiled egg, chopped (optional)
  • ¼ cup red onion, finely diced
  • 1 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 2 tablespoons nonfat, plain Greek yogurt
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon dried parsley



  1. Peel potatoes and cut into small cubes.
  2. Boil until soft—about 10-15 minutes.
  3. Drain and rinse under cold water until cooled.
  4. Mix egg, red onions, mustard, olive oil, vinegar, Greek yogurt, salt, and pepper.
  5. Mix dressing and potatoes in a medium bowl. Sprinkle with parsley and refrigerate until ready to serve.

Nutrition Info

Per Serving: 80 calories (20 from fat), 2.5g total fat, 0g saturated fat, 25mg cholesterol, 330mg sodium, 13g carbohydrate (1g dietary fiber, 1g sugar), 3g protein

Lemon Arugula Salad

A light, flavorful side salad that can be thrown together in minutes.

Prep time: 5 minutes

Makes 1 serving


  • 2 cups arugula
  • 2 tablespoons Parmesan cheese
  • 1 tablespoon Lemon Honey Mustard Dressing

Lemon Honey Mustard Dressing

  • 1 lemon, juiced
  • 1 tablespoon honey
  • 2 teaspoons Dijon mustard


  1. First make the dressing.
  2. Juice the lemon. Add honey and mustard and mix until incorporated.
  3. Wash arugula and toss with cheese and dressing.

Nutrition Info

Per Serving: 80 calories (30 from fat), 3g total fat, 1.5g saturated fat, 10 mg cholesterol, 260mg sodium, 9g carbohydrate (1g dietary fiber, 6g sugar), 4g protein

Grilled Pineapple Salsa

The grilled pineapple in this salsa pairs perfectly with the diced veggies in this summer favorite.

Prep time: 35 minutes

Makes about 20 servings

Serving size: ½ cup


  • 1 pineapple, peeled, cored, and sliced (about 5 cups)
  • ¼ cup fresh lime juice (more if needed)
  • Zest from 2 limes (about 4 teaspoons)
  • 3 tablespoons fresh cilantro
  • 2 tablespoons agave (honey)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper (or to taste)
  • 1 red pepper, diced
  • ½ medium red onion, diced
  • 2 cups corn
  • 1 jalapeño, deveined and diced
  • ½ cup diced jicama
  • 2 avocados


  1. Grill pineapple and set aside to cool.
  2. Whisk together lime juice, zest, cilantro, agave, salt, and pepper. Set aside.
  3. Dice pineapple.
  4. Toss together the pineapple, pepper, onion, corn, jalapeno, and jicama. Drizzle with the dressing.
  5. Cover and refrigerate for at least 30 minutes to let the flavors blend.
  6. Before serving, add the avocado.
  7. Serve with chips or enjoy as a side dish!

Nutrition Info

Per Serving: 70 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 65mg sodium, 12g carbohydrate (2g dietary fiber, 7g sugar), 1g protein

Watermelon Lime Slushie

Cool and fresh, watermelon slushies are the perfect drink for a hot day!

Prep Time: 5 minutes

Makes about 4 servings

Serving size: 1 cup


  • 2 cups cubed, frozen watermelon
  • 2 cups fresh watermelon
  • 3 tablespoons agave (or honey)
  • 3 tablespoons fresh lime juice


  1. Blend until no chunks remain. Pour and enjoy!

Nutrition Info

Per Serving: 100 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 24g carbohydrate (1g dietary fiber, 20g sugar), 1g protein


Light Fruit Pizza

A classic fruit pizza, lightened up with a whole grain crust and Greek yogurt topping.

Prep time: 10 minutes

Cook time: 10 minutes

Makes 16 servings

Serving size: 1 piece


  • ⅓ cup coconut oil
  • ½ cup unsweetened applesauce
  • ½ cup packed brown sugar
  • 1 large egg
  • 2 teaspoons vanilla extract (divided)
  • 1½ cups whole wheat flour
  • ½ cup all purpose flour
  • 1 cup quick oats
  • 1 teaspoon baking powder
  • 1 cup nonfat, plain Greek yogurt
  • 2 tablespoons honey
  • ¼ teaspoons almond extract
  • 4 cups fresh fruit of choice


  1. Preheat oven to 350°F. Line a cookie sheet with parchment paper.
  2. In a large mixing bowl, beat oil, applesauce, brown sugar, egg, and 1 teaspoon vanilla extract until well combined.
  3. Add flours, oats, and baking powder. Mix until dough forms.
  4. Spread on a cookie sheet until about ½ inch thick.
  5. Bake for 10 minutes. Remove from oven and allow to cool completely.
  6. Whip yogurt, honey, 1 teaspoon vanilla, and almond extract until well combined.
  7. Spread yogurt mixture on the cooled crust.
  8. Arrange fresh fruit on top.
  9. Cut into 16 equal pieces and enjoy!

Nutrition Info

Per Serving: 180 calories (50 from fat), 6g total fat, 4g saturated fat, 15mg cholesterol, 45mg sodium, 29g carbohydrate (3g dietary fiber, 12g sugar), 5g protein

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article

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