Healthy 4th of July Menu & Recipes

Celebrate and eat clean with our Healthy 4^th of July Menu!

Let The Real Food Dietitians do the planning for you.

That’s right, we’ve done the menu planning for you! Your 4^th of July menu just got a whole lot tastier, healthier and easier! But fear not our friends, we even included two refreshing and low sugar cocktail recipes and a delicious dessert because it is a holiday after all.

And because we want to help you make healthy eating a breeze we’ve included a done-for-you grocery list below that you can download to your iPhone 7 or iPad for easy access while grocery shopping.

Before we get to the delicious recipes and menu, we’d like to take a moment to thank Verizon Wireless for being the incredible sponsors for our Healthy 4^th of July Menu and for supporting our mission.

Our mission is to help you become healthier and happier while spending less time in the kitchen so that you can spend more time doing the things you love. Not only are we sharing a Healthy 4^th of July Menu, recipes and grocery list with you but we also made sure that all of the recipes can be made or prepped a day ahead of time. You’ll see our prep instructions and tips with each recipe below.

Entertain like a pro with our FREE Healthy July 4th Menu + Grocery List #realfood @verizon Share on X

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Healthy 4^th of July Menu

We hope you enjoy our Healthy 4th of July Menu & Recipes. The menu and grocery list are written to serve about 6 adults so you may need to double it if you’re expecting a big crowd! Don’t forget to download the grocery list below on your mobile device, (like the iPhone 7 or iPad shown) which will help make your trip to the grocery store and/or farmers market fast-and-easy.

Featured in photo: iPhone 7 from Verizon Wireless.

While this menu is perfect for 4th of July, if you’re not from United States celebrating Independence Day or you’re not in charge of the menu planning this holiday, you can also use it for any upcoming summer grill outs, backyard barbecues or potlucks!

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Appetizer: Grapefruit Avocado Salsa

Fruits and fire collide in this uniquely refreshing Grapefruit Avocado Salsa – perfect for chip dipping or just eating by the spoonful. Serves 4.

Prep ahead tip – The day before, wash, dice and combine all of the ingredients except for the avocado. Just before serving, dice and stir in the avocado.

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Entree: Teriyaki Chicken & Pineapple Kebabs

Embrace the summer grilling vibes with these Teriyaki Chicken and Pineapple Kebabs! Serves 4.

Prep ahead tip – The day before, chop the veggies and marinate the chicken cubes. In the morning, assemble the kebabs and store them in an airtight container in the fridge until ready to be grilled.

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Entree: Grilled Bacon Burgers

Banish boring burgers with these mouthwatering and insanely tender Grilled Bacon Burgers! Serves 4.

Prep ahead tip – The day before, make patties and store in an airtight container in the fridge until grilling time. Prep all of the burger toppings. 

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Salad: Creamy Broccoli Slaw with Cranberries

Prep ahead tip – This salad is hearty enough that it can be made the night before. We recommend tossing in the the pumpkin seeds just before serving so they stay crunchy. 

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Salad: Greek Kale Salad with Avocado

A hearty and colorful salad that’s packed to the max with flavor, healthy fats and nutrient-dense veggies. A mayo-free Greek salad that has the perfect combination of ingredients with an array of fibrous veggies, fresh herbs, feta, kalamata olives, artichoke hearts and the beloved avocado. Serves 6-8.

Prep ahead tip – This is also a hearty salad that can be made the night before. We recommend  adding the diced avocado and tossing the salad with the dressing 30 minutes before serving. 

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Side: Slow Cooker Baked Beans

Sweet and saucy baked beans made in the slow cooker are the perfect side dish for barbecues, potlucks and picnics. Serves 6.

Prep ahead tip  – The day before, combine all of the ingredients and store in an airtight container in the fridge. In the morning, transfer to a slow cooker and let em’ cook! 

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Dessert: Red, White & Blue Fruit Pizza

4th of July parties, grill outs, picnics or potlucks – you can’t go wrong with this gluten-free berry fruit pizza. The perfect summertime dessert! Serves 8.

Prep ahead tip – This delicious fruit pizza can be made the day before so that it’s ready to be enjoyed!

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Cocktail: Cucumber Basil Kombucha Mule

Cool off and kick-back with this garden-fresh, low-sugar Cucumber Basil Kombucha Mule! Ingredients doubled in grocery list to serve 4.

Prep ahead tip – The day before, slice limes and cucumbers and store in airtight container in the fridge until it’s cocktail time.

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Cocktail: Strawberry Mojito Kombucha Cocktail

This Strawberry Mojito Kombucha Cocktail is the perfect summertime drink – it’s refreshing, fruity and has no-added sugars! Ingredients doubled in grocery list to serve 4.

Prep ahead tip – The day before, muddle strawberries, mint and lime juice and store in an airtight container in the fridge until it’s cocktail time. 

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Healthy 4th of July Printable Grocery List

Download the grocery list to your portable device by clicking here.

We love the iPad Mini not only for pulling up grocery lists at the store but also for surfing the web for recipe inspiration, accessing our favorite online meal planning tool and using it on the counter in place of a cookbook so we can easily follow along with the recipe we’re preparing.

Happy 4th of July to all of our loyal readers from the United States and Happy Summer to our incredible non-US readers!

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This post was made possible by our friends at Verizon Wireless. Though we received compensation for this post, the opinions expressed here are  – as always -100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

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