Healthy & Delicious BBQ Recipes for Summer – Without Sabotaging Your Diet

BBQ season is nearly here – and at Sussex Performance Centre, we’re all about helping you enjoy the good times and stay on track with your fitness goals. The great news is: you can fire up the grill and enjoy flavour-packed mains and satisfying desserts that won’t wreck your progress.

Here are a few SPC-approved BBQ recipes – high in protein, lower in added sugars and processed junk, and bursting with flavour.

🍗 MAIN #1: Grilled Lemon & Herb Chicken Skewers

Macros (per serving):
Calories: 310 | Protein: 38g | Carbs: 6g | Fat: 14g

Ingredients (Serves 4):

• 600g boneless skinless chicken breast, cubed

• 2 tbsp olive oil

• Juice and zest of 1 lemon

• 2 garlic cloves, minced

• 1 tsp dried oregano

• 1 tsp thyme

• ½ tsp salt

• ¼ tsp black pepper

• Optional: chopped fresh parsley to serve

• Wooden skewers, soaked in water

Method:

1. In a bowl, combine olive oil, lemon juice and zest, garlic, oregano, thyme, salt, and pepper.

2. Add chicken cubes and mix well. Marinate for at least 30 minutes or overnight.

3. Thread chicken onto skewers and grill over medium-high heat for 12–15 minutes, turning occasionally until golden and cooked through.

4. Sprinkle with parsley and serve with grilled veg or a fresh salad.

🥩 MAIN #2: Lean Beef Burgers with Avocado & Tomato Salsa

Macros (per burger, with bun):
Calories: 390 | Protein: 35g | Carbs: 22g | Fat: 18g

Ingredients (Serves 4):

• 500g lean 5% fat beef mince

• 1 egg

• 1 small red onion, grated

• 1 tsp smoked paprika

• ½ tsp salt

• ½ tsp black pepper

• 4 wholemeal burger buns

Salsa:

• 1 ripe avocado, diced

• 2 medium tomatoes, diced

• Juice of ½ lime

• Pinch of salt

Method:

1. In a bowl, mix beef mince, egg, onion, paprika, salt and pepper.

2. Form into 4 burger patties.

3. Grill over medium heat for about 5–6 minutes each side until cooked through.

4. Meanwhile, combine avocado, tomato, lime juice and salt to make salsa.

5. Serve burgers in buns with the salsa on top. Add lettuce or rocket if desired.

🥗 SIDE: Charred Veg & Feta Couscous Salad

Macros (per serving):
Calories: 290 | Protein: 10g | Carbs: 32g | Fat: 14g

Ingredients (Serves 4):

• 150g couscous

• 200ml boiling water

• 1 courgette, sliced lengthways

• 1 red pepper, quartered

• 1 red onion, quartered

• 1 tbsp olive oil

• 60g reduced-fat feta, crumbled

• Juice of ½ lemon

• Salt and pepper to taste

• Optional: fresh mint or parsley

Method:

1. Add boiling water to couscous in a bowl. Cover and let sit for 10 minutes.

2. Toss veg in olive oil and grill until charred and softened.

3. Fluff couscous and stir in chopped grilled veg, lemon juice, feta, salt, pepper, and herbs.

4. Serve warm or cold.

🍓 DESSERT: Grilled Peaches with Greek Yogurt & Honey

Macros (per serving):
Calories: 170 | Protein: 8g | Carbs: 18g | Fat: 7g

Ingredients (Serves 4):

• 4 ripe peaches, halved and stoned

• 1 tsp coconut oil

• 200g 0% fat Greek yogurt

• 1 tbsp honey

• Optional: sprinkle of cinnamon or crushed pistachios

Method:

1. Brush cut side of peaches with coconut oil.

2. Grill peaches cut-side down for 4–5 minutes until lightly charred and softened.

3. Serve warm with a dollop of Greek yogurt, a drizzle of honey, and a sprinkle of cinnamon or nuts.

🍫 BONUS DESSERT: High-Protein Chocolate Banana Boats

Macros (per serving):
Calories: 210 | Protein: 12g | Carbs: 24g | Fat: 8g

Ingredients (Serves 2):

• 2 bananas (in skin, not overripe)

• 1 scoop (30g) chocolate whey protein mixed with 2 tbsp water to form a paste

• 1 square (15g) 85% dark chocolate, chopped

• Foil for wrapping

Method:

1. Slice each banana lengthways (don’t cut all the way through).

2. Gently open and fill with chocolate protein paste and chopped dark chocolate.

3. Wrap in foil and place on grill for 10 minutes.

4. Unwrap and serve warm. Optional: top with Greek yogurt.

Final Thoughts from SPC

Eating well doesn’t mean missing out. These recipes are all about balance – lean protein, real ingredients, and loads of flavour. They’ll help you enjoy every bite of BBQ season without that post-meal regret.

🔥 Try one (or all) this weekend and tag us – we’d love to see your BBQ wins!

And if you’re looking for help with nutrition or goal-specific support, speak to your coach or enquire about our nutrition guidance alongside personal training.