The 4th of July is the perfect time for fireworks, celebrations, and of course, fantastic food! Whether you’re hosting a big backyard BBQ or keeping it low-key at home, grilling up some delicious dishes and whipping up tasty sides is key to a memorable Independence Day. While traditional 4th of July fare often includes hot dogs, hamburgers, and indulgent treats, you can easily incorporate macro-friendly options to keep things balanced and feel great all day long.
It’s all about enjoying the holiday without sacrificing your health goals! Having a mix of lighter, macro-conscious dishes alongside classic BBQ favorites means everyone can indulge a little and still feel fantastic the next day.
Here are 5 of my go-to macro-friendly recipes that are perfect for your 4th of July menu this year!
#1 Refreshing Shrimp Ceviche Salad
This macro-friendly Shrimp Ceviche Salad is an absolute winner for any summer gathering! While shrimp can be a divisive ingredient for some, it’s undeniably a fantastic source of lean protein. The best part? You can prepare this salad a day ahead and store it in the refrigerator, making party prep a breeze.
This Shrimp Ceviche Salad is bursting with fresh, light flavors while packing in almost 18 grams of protein per serving. Serve it in lettuce wraps for a lighter option, or set it out with tortilla chips for a crowd-pleasing dip. It’s an ideal appetizer to keep guests happy while they wait for the main grilling to begin, or simply as a flavorful snack to enjoy while socializing.
If shrimp isn’t your preference or if allergies are a concern, my macro-friendly cowboy caviar is another excellent choice! It’s a similarly zesty and simple dip that’s always a hit.
#2 Juicy Peach and Goat Cheese Turkey Burgers
Another smart way to enjoy a more balanced 4th of July feast is to include turkey burgers on the grill. They offer a leaner alternative to traditional beef burgers without compromising on that classic BBQ flavor.
You can absolutely top your turkey burgers with all the usual burger fixings, but for a truly special 4th of July treat, try this Peach and Goat Cheese burger. It’s especially divine when you can get your hands on perfectly ripe, juicy peaches. The sweetness of the peach combined with the tangy goat cheese creates a flavor explosion that’s both unique and incredibly satisfying.
I’m a huge burger enthusiast and have tons of delicious burger recipes on the blog for every taste!
Here are a couple more of my favorite burger recipes you might want to check out:
- Fig and Blue Cheese Turkey Burger with Caramelized Onion
- Bacon Cheeseburger with Secret Sauce
And if burgers aren’t really your thing, grilled chicken is always a fantastic and versatile option!
#3 Flavorful Apple Cider Dijon Grilled Chicken
Grilled chicken tenderloins are a staple in my kitchen, and I have a wide variety of recipes for them on the blog. Chicken’s versatility is truly its superpower! This Apple Cider Dijon marinade is a personal favorite – it’s incredibly easy to mix up and consistently delivers perfectly cooked, flavorful chicken every single time.
These chicken tenderloins are delicious on their own, making them a great protein option straight off the grill. But they’re also fantastic added to salads, sandwiches, or wraps. It’s the perfect way to get your lean protein in while still leaving room to enjoy all the other yummy 4th of July goodies!
Grill up a batch of this Apple Cider Dijon chicken and serve it alongside your favorite fresh green salad for a complete and satisfying meal. 🙌
#4 Vibrant Strawberry Summer Salad
This Strawberry Summer Salad is my current obsession! It’s incredibly tasty, simple to make, and wonderfully refreshing. It’s the ideal side dish to bring to any 4th of July celebration.
While the full recipe isn’t on the blog just yet, I’ve shared a shortened version on my Instagram. You can also find the complete recipe as part of my meal plan.
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This salad recipe conveniently serves about 6 people, making it perfect for contributing to a potluck-style 4th of July party. Simply toss everything together in a large bowl and offer your favorite salad dressing on the side so everyone can customize their portion.
I personally love drizzling mine with Baker and Olive’s Lemon or Peach White Balsamic Vinegar… but honestly, I love that combination on almost all of my salads! Ha!
If you’re looking to bring a side dish that’s a bit different from the usual chips or green salad, you’ll definitely want to check out these loaded smashed potatoes! They are a guaranteed crowd-pleaser.
#5 Delicious Macro-friendly Loaded Smashed Potatoes
These Macro-friendly Loaded Smashed Potatoes are incredibly tasty and surprisingly easy to track if you’re keeping an eye on your macros. But even if macro counting isn’t your focus, they’re simply delicious and a comforting side dish for any BBQ.
These loaded smashed potatoes are at their absolute best when served fresh, so I recommend preparing them closer to serving time. If your 4th of July celebration is nearby or at your own home, this dish is an ideal choice!
While the recipe is relatively quick to make, you can save some time by preparing the homemade chive dressing in advance and using pre-cooked bacon from stores like Costco for the toppings. This makes assembly even faster on the day of your party.
I love serving these Loaded Smashed Potatoes alongside grilled protein – they complement burgers, chicken, or steak perfectly and are always a big hit with guests of all ages!
Enjoy Macro-Friendly Food This 4th of July
Eating macro-consciously during holidays doesn’t have to feel restrictive! You can absolutely enjoy your favorite 4th of July foods while incorporating some healthier, macro-friendly options into the mix. This way, you can celebrate, indulge a little, and still feel fantastic and energized the next day! 👍
My blog, cookbooks, and meal plan are packed with tons of macro-friendly and delicious recipes designed to help you feel your best while still enjoying incredibly flavorful food.
If you’re short on time leading up to the 4th, signing up for my meal plan gives you instant access to hundreds of balanced and yummy recipes! Plus, you can try it out with a 7-day free trial.
For those already using my meal plan or cookbooks, there are even more fantastic recipes you can add to your 4th of July cookout. Just a few examples from the meal plan (and cookbooks, where applicable) include: BLT Pasta Salad with Mustard Vinaigrette (OMT), Corn and Avocado Salad, Chipotle Garlic Grilled Chicken (PLANNED), and even Burger Bowls (PLANNED).
Get started with my meal plan today and make your 4th of July both delicious and healthy!
Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read the full privacy policy here.
