Healthy 4th of July BBQ Recipes (Gut-Friendly!)

Healthy 4th of July BBQ Recipes (Gut-Friendly!)

Celebrate the 4th of July in a deliciously gut-friendly way with these flavorful and nutritious recipes! Whether you're looking for a protein-packed patty option for the grill, a refreshing summer salad to share at a BBQ, or a mocktail that will quench your thirst without upsetting your gut, we've got you covered. These recipes feature wholesome ingredients, vibrant flavors, and are free from gluten, making them suitable for various dietary preferences. So gather your loved ones, fire up the grill, and get ready to indulge in these gut-friendly delights while enjoying the summer festivities!

Gluten-Free Veggie Protein Patties:

healthy veggie protein patties

These protein patties are packed with plant-based protein, fiber, and wholesome ingredients that are gentle on the gut. They can be grilled on a barbecue or cooked on a stovetop. Enjoy your gut-friendly and gluten-free veggie protein patties at your 4th of July barbecue!


  • 1 cup cooked quinoa
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/2 cup grated zucchini
  • 1/4 cup finely chopped red onion
  • 2 cloves garlic, minced
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons ground flaxseed
  • 2 tablespoons water
  • 2 tablespoons gluten-free oat flour
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • Salt and pepper to taste
  • Olive oil for cooking


  1. In a large bowl, mash the chickpeas with a fork or potato masher until they are partially mashed but still have some texture.

  2. Add the cooked quinoa, grated zucchini, red onion, minced garlic, chopped parsley, ground flaxseed, water, oat flour, cumin, smoked paprika, salt, and pepper to the bowl. Mix well to combine all the ingredients.

  3. Let the mixture sit for about 10 minutes to allow the flaxseed and water to bind the ingredients together.

  4. Shape the mixture into patties of your desired size. If the mixture is too sticky, wet your hands with water to prevent sticking.

  5. Heat a drizzle of olive oil in a large skillet over medium heat. Cook the patties for about 4-5 minutes per side until golden brown and crispy.

  6. Once cooked, serve the protein patties on gluten-free buns or lettuce wraps. You can also top them with your favorite toppings such as sliced avocado, tomato, lettuce, and a dollop of gut-friendly sauce like yogurt-based tzatziki or a tahini dressing.


Refreshing Summer Salad with Citrus Dressing:

refreshing summer salad gut-friendly

This gut-friendly summer salad is packed with fiber, vitamins, and refreshing flavors. It's light and perfect for hot summer days. The citrus dressing adds a tangy and zesty touch that complements the fresh ingredients. Enjoy this refreshing salad while celebrating the 4th of July with friends and family!


For the salad:

  • 4 cups mixed greens (such as spinach, arugula, or lettuce)
  • 1 cup sliced cucumber
  • 1 cup cherry tomatoes, halved
  • 1/2 cup thinly sliced red onion
  • 1/2 cup crumbled feta cheese (optional)
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped fresh mint
  • 1/4 cup toasted walnuts or almonds, chopped (optional)

For the citrus dressing:

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon fresh orange juice
  • 1 teaspoon honey or maple syrup (optional)
  • Zest of 1 lemon
  • Salt and pepper to taste


  1. In a large salad bowl, combine the mixed greens, sliced cucumber, cherry tomatoes, red onion, crumbled feta cheese (if using), fresh basil, and fresh mint. Toss gently to combine.

  2. In a small bowl, whisk together the extra-virgin olive oil, lemon juice, orange juice, honey or maple syrup (if using), lemon zest, salt, and pepper until well combined.

  3. Drizzle the citrus dressing over the salad and toss gently to coat the ingredients evenly.

  4. If desired, sprinkle the toasted walnuts or almonds over the top of the salad for added crunch and flavor.

  5. Cover the salad bowl with plastic wrap or a lid and refrigerate for at least 30 minutes to allow the flavors to meld and the salad to chill.

  6. When you're ready to serve, give the salad a final toss and transfer it to a serving dish. You can also pack it in a portable container to bring to the 4th of July BBQ.


Gut-Friendly Berry Sparkler Mocktail:

gut friendly berry sparkler mocktail recipe

This mocktail is packed with antioxidants from the mixed berries and provides a refreshing and fizzy experience without the need for alcohol. It's a perfect choice for those looking for a healthy and gut-friendly drink option to celebrate the 4th of July. Cheers to a delightful and gut-friendly celebration!


  • 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh lime juice
  • 1 tablespoon honey or maple syrup (optional)
  • 1 cup sparkling water or soda water
  • Ice cubes
  • Fresh mint leaves for garnish


  1. In a blender, combine the mixed berries, fresh lemon juice, fresh lime juice, and honey or maple syrup (if using). Blend until you have a smooth puree.

  2. Strain the berry mixture through a fine-mesh sieve to remove any seeds or pulp. You should be left with a smooth berry syrup.

  3. Fill a glass with ice cubes and pour the berry syrup over the ice, filling the glass about halfway.

  4. Slowly pour the sparkling water or soda water into the glass, allowing it to mix with the berry syrup. You can adjust the amount of sparkling water based on your preferred level of sweetness and intensity of flavor.

  5. Give the mocktail a gentle stir to combine the ingredients.

  6. Garnish the mocktail with fresh mint leaves for added freshness and visual appeal.

  7. Serve the gut-friendly Berry Sparkler Mocktail immediately and enjoy!


We hope you enjoy these healthy 4th of July Recipes to bring to your BBQ's and festivities! And don't forget to protect your gut & body against any unwanted post-party hangovers.

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Be safe & have fun!

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