Summer BBQs: How to Make Them Healthier Without Taking the Fun Out of It

A good BBQ is one of life's simple pleasures. The smell of food cooking outdoors, friends and family gathered together, and plenty of fresh summer salads. But if you're interested in supporting your health, you may have heard concerns about charred and heavily browned foods.

The good news? You don't need to avoid BBQs altogether. A few simple tweaks can help reduce some of the compounds formed during high-temperature cooking while still keeping your food delicious.

Why Can BBQ Foods Be Problematic?

When meat is cooked at very high temperatures, especially over an open flame, compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can form.

These compounds are associated with increased inflammation and oxidative stress in the body when consumed regularly over time.

Before you panic and cancel your BBQ plans, remember that it's the overall pattern of your diet and lifestyle that matters most. The aim isn't perfection, just making small improvements where you can.

The Secret Weapon: Marinades

One of the easiest ways to reduce the formation of HCAs is to marinate meat before cooking.

Research suggests that marinades containing ingredients rich in antioxidants can significantly reduce the compounds formed during grilling.

Try This Simple Lemon & Herb Yoghurt Marinade

Serves 4

Ingredients

• 200g Greek yoghurt

• Juice of 1 lemon

• 2 cloves garlic, crushed

• 1 tbsp olive oil

• 1 tsp dried oregano

• 1 tsp dried mint

• Handful fresh parsley, chopped

• Black pepper

Method

1. Mix all ingredients together.

2. Coat chicken thighs, chicken breast or lamb pieces thoroughly.

3. Marinate for at least 2 hours (overnight is even better).

4. Cook until thoroughly cooked through, avoiding excessive charring.

The yoghurt helps tenderise the meat, while the lemon, herbs and garlic provide antioxidant compounds that may help reduce harmful by-products during cooking.

5 More Ways to Make Your BBQ Healthier

1. Avoid Heavy Charring

A little browning adds flavour, but blackened and burnt areas are best trimmed away.

Think golden and lightly browned rather than charred to a crisp.

2. Add Plenty of Colour

The more colourful your plate, the better.

Fill half your plate with:

• Mixed leaf salad

• Tomatoes

• Peppers

• Cucumber

• Beetroot

• Red cabbage slaw

These provide antioxidants that help balance the oxidative stress generated by high-temperature cooking.

3. Grill More Vegetables

Vegetables are often the supporting act at BBQs, but they deserve centre stage.

Try:

• Courgettes

• Aubergine

• Peppers

• Red onions

• Corn on the cob

• Portobello mushrooms

Brushed lightly with olive oil and herbs, they taste fantastic and add fibre to your meal.

4. Include Oily Fish

Instead of making every BBQ meat-focused, try:

• Salmon fillets

• Mackerel

• Sardines

These provide omega-3 fats, which help support a healthy inflammatory response.

5. Skip the Ultra-Processed Sides

It's easy to load up on crisps, sugary sauces and processed buns.

Instead, try:

• Homemade potato salad

• Greek salad

• Coleslaw made with yoghurt instead of mayonnaise

• New potatoes with olive oil and herbs

• Watermelon and feta salad

A Balanced Approach

Healthy eating doesn't mean avoiding summer BBQs.

It's about making sensible choices most of the time and enjoying food without guilt. A simple marinade, plenty of colourful vegetables and avoiding heavily charred foods can go a long way.

After all, health isn't built on one meal. It's the little things we do consistently that tend to make the biggest difference.