From meal prep staples to sweet treats and backyard BBQ dinners, a registered dietitian shares her favorite healthy and flavorful summer recipes.
Whether you're after a no-cook lunch, a quick weeknight dinner that won't heat up the kitchen, or a light treat to cool down with, this roundup has you covered. These are my most-loved healthy summer recipes, tried, tested and dietitian-approved. And with over 80 summery recipes on the blog, there's so much more to explore in the full summer category!
Table of contents
Tips for Eating Healthy in the Summer
Embrace no-cook meals. Summer is the perfect time to lean on salads, wraps and no-bake dinners. So many of the recipes in this roundup come together without turning on the oven at all, which is exactly what we want when it's hot outside.
Meal prep one or two things on Sunday. Summer gets busy fast! As a registered dietitian, I always like to prep a couple of things for the week to make healthy eating so much easier. If you're looking for done-for-you meal prep plans, you can find them here!
Take advantage of seasonal produce. Corn, peaches, strawberries, tomatoes, zucchini and cucumbers are all at their best in summer, and the best part? Seasonal produce is also more affordable!
Keep the freezer stocked. Batch prepping and keeping things like popsicles, frozen yogurt bars and muffins in the freezer is a total game changer. Future you will be very grateful.
Featured Summer Recipes
The recipes I shared on Instagram this week:
Breakfasts
Lemon Cheesecake Overnight Oats
These lemon cheesecake overnight oats are the perfect way to have dessert for breakfast. Protein packed lemon overnight oats topped with a creamy cheesecake layer, it doesn't get better than this!
Berry Cheesecake Overnight Oats
Thick, creamy overnight oats layered with a no-bake cheesecake filling and fresh summer berries. Made ahead in minutes and waiting for you in the fridge all week.
Chocolate Strawberry Blended Overnight Oats
Creamy vanilla oats topped with a high protein cheesecake topping and finished with berries... these berry cheesecake overnight oats make the perfect meal prep breakfast!
Creamy Coconut Milk Chia Pudding
A simple, silky chia pudding made with coconut milk for a naturally dairy-free breakfast that feels indulgent. Prep a batch on Sunday and breakfast is sorted for the week.
My Berry Crumble Chia Pudding is the best high fiber sweet breakfast. Meal prep friendly and gluten free, it's perfect for everyone.
Strawberry Lemonade Blended Chia Pudding
A blended chia pudding with a bright strawberry lemonade flavor that's refreshing, creamy and packed with fiber. Summer in a jar!
Salads and Lunches
A mayo-free buffalo chicken pasta salad made with chicken, crunchy veggies, protein pasta and a creamy Greek yogurt buffalo ranch dressing.
Shredded rotisserie chicken tossed with quinoa, coleslaw mix, edamame, cucumbers, cashews and a spicy soy sesame dressing. A fresh, protein-packed salad that stays crisp!
Creamy, crunchy and packed with flavor, this high-protein chicken salad is loaded with bacon, ranch seasoning and fresh veggies. Serve it on a sandwich, wrap or with crackers.
Mediterranean Pearl Couscous Salad with Chicken
This Mediterranean pearl couscous salad with juicy chicken and creamy tzatziki yogurt dressing is fresh, filling, and the perfect make-ahead lunch or easy weeknight dinner.
A crisp, herby salad tossed in a creamy homemade green goddess dressing, made with fresh herbs, Greek yogurt and lemon.
Halloumi Cheese Dense Bean Salad
A high-fiber, protein-packed bean salad with grilled halloumi, fresh vegetables and herbs. Inspired by a taverna-style salad, this one is incredibly filling and stays fresh all week.
Dense Bean Salad with Sun Dried Tomatoes
A satisfying, high-fiber bean salad loaded with sun dried tomatoes, fresh herbs and a tangy dressing. The ultimate no-cook meal prep lunch that gets better as it sits.
A creamy, slightly spicy egg salad made without any mayo, using cottage cheese for a lighter, high-protein twist on the classic. Serve it on toast, in a wrap or with crackers.
A creamy, lemon-bright tuna pasta salad made without mayo! With 39g of protein per serving and loads of fresh herbs, this is a summer lunch staple.
For all the pickle lovers out there, this creamy dill pickle pasta salad is tangy, crunchy and dangerously good. A crowd-pleasing side dish or lunch that disappears fast at potlucks.
All the classic BLT flavors, tossed with bowtie pasta and a creamy dressing for the ultimate summer pasta salad. Easy to make ahead and always a hit at gatherings.
A fresh and filling Greek-inspired chicken salad tossed with cucumber, red onion, olives and a creamy homemade tzatziki dressing.
Southwest Smashed Chickpea Salad
A plant-based, high-fiber lunch made by smashing chickpeas and mixing them with bold southwest spices and crisp vegetables. Ready in 20 minutes and great served on a sandwich, in a wrap or on its own.
A colorful chopped salad packed with crunchy vegetables and tossed in a tangy sesame ginger lime dressing. Meal prep friendly, it actually gets better the longer it sits in the dressing.
Dinners
Street Corn Chicken and Rice Bowls
Juicy sheet pan chicken served over rice with roasted veggies and an avocado crema, inspired by the flavors of Mexican street corn. A balanced, crowd-pleasing bowl that comes together on a sheet pan.
Juicy marinated flank steak topped with a fresh avocado feta salsa and served in warm tortillas. A high-protein summer dinner that feels fancy but comes together easily.
Ground Beef Zucchini Casserole
Hearty and nourishing, this ground beef zucchini casserole is feel good comfort food your whole family will love. Deliciously cheesy, high protein and packed with healthy veggies.
20 Minute Air Fryer Shrimp Tacos
Crispy air fryer shrimp with fresh toppings and a creamy sauce, ready in just 20 minutes. A taco night option that the whole family will love.
Ground chicken burgers packed with feta, jalapeno, green onion and lime juice, grilled or pan-cooked and loaded with your favorite toppings. A flavour-packed option that's perfect for BBQ season.
Greek Smashed Turkey Burger Pitas
The meal of the summer. Filled with fresh Greek salad, feta and herbs, it's a wholesome dinner full of flavor and nutrition.
Fresh Fish Tacos with Mango Salsa
Light, flaky fish tacos topped with a bright mango salsa and a creamy avocado lime crema. Fresh, colorful and ready in under 30 minutes, these are the definition of a summer dinner.
Teriyaki Chicken Spring Roll Bowl
A fresh, filling meal that's packed with protein and colour. Family friendly and so delicious!
My BBQ Chicken Flatbread is loaded with veggies, homemade BBQ chicken and topped with avocado green goddess dressing for a satisfying balanced dinner.
Light, flavourful and ready in 30 minutes, this baked panko crusted cod is the perfect easy protein addition for any meal!
Snacks and Sweet Treats
Savory
This Green Pea Hummus is a fresh, flavorful dip made with sweet peas, herbs, lemon, and feta. It's high in fiber, easy to prep, and perfect for summer.
This Spicy Kale Edamame Dip is a delicious, high protein dip that goes with everything. Perfect for healthy snacking!
Cottage Cheese Ranch Dip is the most delicious high protein snack to pair with your favorite veggies. It's lower in fat, but still so creamy!
High in protein, healthy fats, and easy to make, my favourite edamame guacamole is going to be your new go-to dip. It goes on EVERYTHING!
All you need are 2 easy ingredients to make homemade Air Fryer Pita Chips. Perfectly crispy and lower in oil and salt they're the perfect healthy option to pair with your favourite dip.
These 4 ingredient zucchini and edamame fritters make a tasty snack or high protein addition to any meal. Loved by both kids and adults!
Sweet
Juicy peaches topped with a golden crumble and cooked in the air fryer in minutes, no oven required. Serve warm with a scoop of vanilla ice cream or Greek yogurt for the easiest summer dessert.
Cottage Cheese Cookie Dough Bark
Cottage cheese blended into a cookie dough-flavored base, layered with chocolate chips and frozen into a snackable bark. High in protein and satisfies that sweet craving.
Strawberry Fruit Popsicles with Greek Yogurt
Strawberry Fruit Popsicles are the best healthy summer snack for when you need to cool down. Gluten-free, minimal ingredients and low sugar!
Blueberry Greek Yogurt Muffins
These Blueberry Yogurt Muffins are soft, moist, and made with Greek yogurt for a protein boost. Perfect for meal prep and freezer-friendly!
These no bake key lime bars are the perfect summer treat! All you need is 5 ingredients, and 5 minutes of prep time and you'll be enjoying these lower sugar, higher protein treats.
Make this mango soft serve at home in less than 5 minutes! It's a banana-free, tropical version of a your favourite vegan dole whip and it's sure to be a new summer staple!
Chocolate and Zucchini Brownie Muffins
My Chocolate and Zucchini Muffins remind me of brownies but pack in hidden veggies that you can't taste. The best way to use up zucchini!
Peanut Butter Banana Frozen Yogurt Bars
Lightly sweet and cooling on a hot summer day. Keep a batch in the freezer for a fast, healthy snack or dessert!
Bring these mini high protein cheesecakes to your next summer gathering. They're creamy, lightly sweet and have 6g of protein!
Lemon Bars with Graham Cracker Crust
Bright, zingy, and refreshing! These are made with less than 10 ingredients and no refined sweeteners.
High Protein Cottage Cheese Ice Cream
This protein ice cream made with cottage cheese is the creamiest, dreamiest dessert for the summer. With only 3 ingredients, it's healthy, balanced and simple!
Healthy Strawberry and Banana Cheesecake Salad
Fresh strawberries and bananas tossed in a creamy, cheesecake-inspired dressing for a fruit salad that feels like dessert. A crowd-pleasing summer sweet treat that comes together in minutes.
A warm berry crumble made entirely in the microwave in just minutes. Top with a scoop of vanilla ice cream or Greek yogurt for the easiest summer dessert.
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