Labor Day weekend usually means one last summer get-together...
Maybe you're firing up the grill, heading to a friend's cookout, watching some football, or just spending the long weekend with family.
And while there's nothing wrong with enjoying a burger, a few chips, or your favorite dessert, having a few lighter options around can make it easier to enjoy the weekend without completely throwing your nutrition goals out the window.
So if you're looking for a few recipes that are simple to make, easy to share, and still fit into a balanced lifestyle, we've got you covered.
Sweet & Spicy BBQ Meatballs
If you're looking for something that's easy to make and even easier for guests to grab, these BBQ meatballs are a great choice...
They're made with lean ground turkey and coated in a simple sweet-and-spicy BBQ sauce that gives you plenty of flavor without a long list of ingredients.
Ingredients (makes 5 servings):
- 1 lb 93% lean ground turkey
- 1/4 cup whole-wheat breadcrumbs
- 1 large egg
- 2 tbsp finely diced onion
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup BBQ sauce
- 2 tbsp honey
- 1 tbsp sriracha
Directions:
- Preheat your oven to 400°F and line a baking sheet with parchment paper.
- Add the ground turkey, breadcrumbs, egg, onion, garlic powder, smoked paprika, salt, and pepper to a large bowl.
- Mix until just combined, being careful not to overmix.
- Roll the mixture into 20 small meatballs.
- Place the meatballs on the baking sheet and bake for 15–18 minutes, or until cooked through.
- While the meatballs are cooking, combine the BBQ sauce, honey, and sriracha in a small saucepan over low heat.
- Add the cooked meatballs to the sauce and gently toss until coated.
- Serve warm with toothpicks.
Macros:
Calories: 245 Protein: 22g Carbs: 20g Fat: 9g
High-Protein Buffalo Chicken Dip
Buffalo chicken dip is one of those recipes that seems to disappear almost immediately at a cookout...
This lighter version keeps all the creamy, cheesy, buffalo flavor you want while adding a little extra protein. It's easy to make ahead and perfect for serving with veggies, crackers, or tortilla chips.
Ingredients (makes 8 servings):
- 2 cups cooked, shredded chicken breast
- 1 cup plain nonfat Greek yogurt
- 4 oz light cream cheese, softened
- 1/2 cup buffalo sauce
- 1/2 cup shredded reduced-fat cheddar cheese
- 1/4 cup shredded mozzarella cheese
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 2 green onions, sliced
Directions:
- Preheat your oven to 375°F.
- Add the Greek yogurt, cream cheese, buffalo sauce, garlic powder, and onion powder to a large bowl and mix until smooth.
- Fold in the shredded chicken, cheddar cheese, and mozzarella cheese.
- Transfer the mixture to a small baking dish and spread evenly.
- Bake for 20–25 minutes, or until hot and bubbly.
- Top with sliced green onions and serve warm with fresh vegetables, crackers, or tortilla chips.
Macros:
Calories: 180 Protein: 22g Carbs: 4g Fat: 8g
No-Bake Protein Cheesecake Bites
These little cheesecake bites are creamy, sweet, and easy to make ahead of time. Plus, Greek yogurt and vanilla protein powder give them a little extra protein compared to traditional cheesecake.
Ingredients (makes 18 bites):
- 8 oz light cream cheese, softened
- 1 cup plain nonfat Greek yogurt
- 1 scoop vanilla protein powder
- 2 tbsp honey
- 1 tsp vanilla extract
- 1 tbsp lemon juice
- 6 graham cracker sheets, crushed
- 2 tbsp melted light butter
- Fresh berries for topping, optional
Directions:
- Line a mini muffin pan with paper liners.
- Mix the crushed graham crackers and melted butter together.
- Add about 1 tablespoon of the graham cracker mixture to each liner and gently press down.
- In a large bowl, beat the cream cheese until smooth.
- Add the Greek yogurt, protein powder, honey, vanilla extract, and lemon juice.
- Mix until smooth and creamy.
- Spoon the cheesecake mixture over each crust.
- Refrigerate for at least 2 hours, or until firm.
- Top with fresh berries before serving, if desired.
Macros:
Calories: 75 Protein: 5g Carbs: 7g Fat: 3g
Protein-Packed BBQ Chicken Sliders
You don't need a complicated recipe to make a good BBQ chicken slider...
These are simple, flavorful, and easy to make in a big batch for a Labor Day cookout. With just a few ingredients, you can have a protein-packed appetizer ready to go in no time.
Ingredients (makes 12 sliders):
- 1 lb cooked, shredded chicken breast
- 1/2 cup BBQ sauce
- 12 slider buns
- 1/2 cup coleslaw
- 1/4 cup shredded cheddar cheese
Directions:
- Add the shredded chicken and BBQ sauce to a skillet over medium heat.
- Stir and heat until the chicken is warmed through and evenly coated with BBQ sauce.
- Slice the slider buns in half.
- Add the BBQ chicken to each bun.
- Top with a small amount of coleslaw and shredded cheddar cheese.
- Serve warm and enjoy!
Macros:
Calories: 175 Protein: 17g Carbs: 21g Fat: 4g
Loaded Street Corn Cups
Sweet corn, creamy Greek yogurt, cotija cheese, and a little chili-lime flavor... sometimes that's all you need for a simple side dish everyone will enjoy.
These loaded street corn cups take just a few ingredients to make and are an easy addition to your Labor Day cookout.
Ingredients (makes 6 servings):
- 4 cups corn kernels, fresh or frozen
- 1/2 cup plain nonfat Greek yogurt
- 1/4 cup cotija cheese
- 1 tbsp lime juice
- 1 tsp chili powder
- Salt and pepper to taste
Directions:
- Cook the corn in a skillet over medium-high heat for 5–7 minutes, stirring occasionally.
- Remove from heat and let cool slightly.
- Mix the Greek yogurt, lime juice, and chili powder together in a bowl.
- Add the corn and stir until evenly coated.
- Top with cotija cheese and season with salt and pepper.
- Divide into individual cups and serve.
Macros:
Calories: 95 Protein: 5g Carbs: 15g Fat: 2g
Protein S'mores Dip
It's hard to think about the end of summer without thinking about s'mores...
This simple no-bake version gives you that classic chocolate and marshmallow combination with a little extra protein. It's quick to mix together, easy to share, and doesn't require turning on the oven.
Ingredients (makes 6 servings):
- 1 cup plain nonfat Greek yogurt
- 1 scoop chocolate protein powder
- 2 tbsp mini chocolate chips
- 1/2 cup mini marshmallows
- 4 graham cracker sheets
Directions:
- Add the Greek yogurt and chocolate protein powder to a bowl and mix until smooth.
- Fold in half of the mini chocolate chips and mini marshmallows.
- Transfer the mixture to a serving bowl.
- Top with the remaining chocolate chips and mini marshmallows.
- Refrigerate for 15–20 minutes before serving.
- Break the graham cracker sheets into pieces and serve alongside the dip for dipping.
Macros:
Calories: 100 Protein: 9g Carbs: 13g Fat: 2g
