Nutrition
Glucose-friendly barbecue recipes and tips for summer gatherings
Published: Jul. 3, 2025
4 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Sunshine, smoky flavors, time with friends and family… there’s nothing like summer grilling. But if you're working to keep your glucose in a healthy range, backyard BBQs can bring up a few questions: What’s a good option to eat there? Do I have to skip the sides? How do I enjoy the day without spiking my glucose?
The good news is that you don’t need to sit out the season or settle for a plain burger patty on lettuce. With a few smart food swaps and a little planning, you can enjoy a summer barbecue that’s both full of flavor and aligns with your glucose goals.
Here are some of our favorite grilling recipes and go-to tips to help you savor the season.
Load your plate with fiber-filled veggies
A great rule of thumb for any meal, especially at a cookout, is to fill half your plate with non-starchy vegetables such as broccoli, cauliflower, and lettuce. Grilling brings out their natural sweetness, making them a satisfying and glucose-friendly staple.
The reason this is such a good idea is that fiber slows down digestion, helping your body absorb glucose more gradually. If you’re tracking your glucose with Stelo, you’ll likely notice flatter post-meal glucose trends when fiber is on the plate, especially when it comes before carbs.
Grilled veggie skewers
SERVES: 4-6
SERVING SIZE: 1 skewer
PREP TIME: 15 minutes
COOK TIME: 10-15 minutes
Estimated Nutrition Facts (per serving)
- Calories: 70-90
- Carbohydrates: 14-16g
- Protein: 2-3g
- Fat: 4-6g
- Fiber: 3-4g
Ingredients
- 2 zucchinis
- 1 red bell pepper
- 1 yellow bell pepper
- 8-10 mushrooms
- 10-12 cherry tomatoes
- 1 red onion
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp Italian herbs
Directions
- Cut zucchinis, bell peppers, and red onion into bite-sized pieces. Leave mushrooms and cherry tomatoes whole.
- Thread vegetables onto skewers in alternating patterns.
- Brush the vegetable skewers lightly with olive oil.
- Sprinkle garlic powder and Italian herbs evenly over the skewers.
- Preheat the grill to medium heat and place the skewers on the grill.
- Cook for 10–15 minutes, turning occasionally, until vegetables are tender and lightly charred.
Grilled romaine salad
SERVES: 4
SERVING SIZE: half romaine heart
PREP TIME: 5 minutes
COOK TIME: 4-6 minutes
Estimated Nutrition Facts (per serving)
- Calories: 110-130
- Carbohydrates: 4–6g
- Protein: 3–5g
- Fat: 8–10g
- Fiber: 2–3g
Ingredients
- 2 romaine hearts
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 2 tbsp shaved Parmesan
- 2 tbsp crushed walnuts
Directions
- Halve the romaine hearts lengthwise.
- Brush each half with olive oil on all sides.
- Preheat the grill to medium heat.
- Grill the romaine hearts for 1–2 minutes per side or until slightly charred.
- Drizzle with lemon juice and sprinkle with shaved Parmesan and crushed walnuts before serving.
Make your protein the star
Grilled proteins like chicken, fish, tofu, and lean beef are key to balancing your plate. Pairing protein with carbs can help buffer post-meal glucose spikes. Aim for about a quarter of your plate to be protein. You can also add tofu, tempeh, or bean-based patties if you’re plant-based.
Citrus garlic chicken thighs
SERVES: 4
SERVING SIZE: 1 thigh
PREP TIME: 35-40 minutes
COOK TIME: 12-16 minutes
Estimated Nutrition Facts (per serving):
- Calories: 160–200
- Carbohydrates: 1–2g
- Protein: 20–22g
- Fat: 8–10g
- Fiber: 0g
Ingredients
- 4 boneless, skinless chicken thighs
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 tsp dried oregano
- 1/2 tsp salt
Directions
- Combine lemon juice, olive oil, garlic, oregano, and salt in a bowl to create the marinade.
- Place chicken thighs into the marinade and let them sit for at least 30 minutes.
- Preheat the grill to medium heat.
- Grill each thigh for approximately 6–8 minutes per side, or until juicy and golden.
Spicy salmon packets
SERVES: 2
SERVING SIZE: 1 packet
PREP TIME: 10-12 minutes
COOK TIME: 15 minutes
Estimated Nutrition Facts (per serving)
- Calories: 270–300
- Carbohydrates: 8–10g
- Protein: 22–25g
- Fat: 14–16g
- Fiber: 2–3g
Ingredients
- 2 salmon fillets
- 1 cup sliced bell peppers
- 1 tsp paprika
- 4 orange slices
Directions
- Preheat the grill to medium heat.
- Place each salmon fillet on a sheet of foil.
- Add sliced bell peppers and sprinkle paprika over the salmon.
- Top with orange slices and wrap the foil tightly around the salmon.
- Grill the foil packets for about 15 minutes, or until the salmon is flaky and cooked through.
Consider alternative glucose-friendly sides
Classic barbecue sides (potato salad, baked beans, chips) tend to be carb-heavy. That doesn’t mean they’re off limits, but a few tweaks can help keep things balanced.
The main thing? Watch portions. For starchy sides like baked beans or corn on the cob, consider sticking to half-cup servings and pair them with fiber or protein for a more stable response.
Cauliflower faux-tato salad
SERVES: 4-6
SERVING SIZE: 1 cup
PREP TIME: 15 minutes
COOK TIME: 8-10 minutes (for steaming)
20-25 minutes (for roasting)
Estimated Nutrition Facts (per serving)
- Calories: 100–120
- Carbohydrates: 5–7g
- Protein: 4–6g
- Fat: 5–7g
- Fiber: 2–3g
Ingredients
- 1 medium head of cauliflower, cut into florets
- 1/4 cup Greek yogurt
- 1 tbsp Dijon mustard
- 1/3 cup finely chopped celery
- 1/4 cup finely diced red onion
- 2 hard-boiled eggs, chopped
- Salt and pepper to taste
- Optional: a sprinkle of paprika for garnish
Directions
- Steam or roast the cauliflower florets until tender but not mushy. This usually takes about 8-10 minutes for steaming or 20-25 minutes in a 400°F oven for roasting. Allow the cauliflower to cool slightly.
- In a large bowl, combine the Greek yogurt and Dijon mustard. Stir until well blended.
- Add the celery, red onion, and chopped hard-boiled eggs to the bowl. Mix gently to combine.
- Incorporate the cooled cauliflower florets, tossing carefully to coat them in the dressing without breaking them apart.
- Season with salt and pepper to taste. For an extra touch, sprinkle paprika on top before serving.
- Chill the salad in the refrigerator for at least 30 minutes to let the flavors meld before serving.
Zesty black bean & corn salad
SERVES: 4-6
SERVING SIZE: 1 cup
PREP TIME: 10 minutes
Estimated Nutrition Facts (per serving)
- Calories: 150–180
- Carbohydrates: 26–30g
- Protein: 6–8g
- Fat: 2–3g
- Fiber: 6–8g
Ingredients
- 1 can (15 oz) no-salt-added black beans, rinsed and drained
- 1 cup fresh or grilled corn kernels (about 2 ears)
- 1 cup diced tomatoes
- 1/4 cup chopped cilantro
- 2 tbsp freshly squeezed lime juice
- 1/4 tsp ground cumin
- Salt and pepper to taste
Directions
- In a large mixing bowl, combine the black beans, corn, and diced tomatoes.
- Add the chopped cilantro, lime juice, and ground cumin. Stir until all ingredients are evenly mixed.
- Season with salt and pepper to taste. Adjust lime juice for extra zest if desired.
- Refrigerate for at least 20 minutes before serving to allow the flavors to meld together.
- Serve chilled or at room temperature as a side dish or dip.
No need to skip dessert
Fruit-led treats can absolutely be part of a glucose-friendly cookout. The key is portioning, pairing, and timing. Eating dessert after your meal instead of on its own can help offset potential glucose spikes. Desserts like the two suggested below offer fiber, antioxidants, and natural sweetness without added sugar.
Grilled peach halves
SERVES: 4
SERVING SIZE: 1 peach half
PREP TIME: 10 minutes
COOK TIME: 3-4 minutes
Estimated Nutrition Facts (per serving)
- Calories: 120–150
- Carbohydrates: 15-18g
- Protein: 4–5g
- Fat: 4–6g
- Fiber: 3–4g
Ingredients
- 2 large peaches, halved and pitted
- 1 tbsp olive oil
- 1/3 cup Greek yogurt (plain or vanilla)
- 2 tbsp chopped nuts (e.g., almonds, pecans, or walnuts)
- 1 tsp ground cinnamon
Directions
- Preheat the grill to medium heat.
- Lightly brush the cut side of each peach half with olive oil.
- Place the peaches cut-side down on the grill and cook for 3–4 minutes, or until grill marks appear and the peaches are slightly softened.
- Remove the peaches from the grill and let them cool slightly.
- Top each peach half with a dollop of Greek yogurt.
- Sprinkle chopped nuts and a dash of ground cinnamon over the yogurt.
- Serve immediately and enjoy.
Berry skewers with mint yogurt dip
SERVES: 4
SERVING SIZE: 2 skewers with dip
PREP TIME: 10 minutes
Estimated Nutrition Facts (per serving)
- Calories: 100–120
- Carbohydrates: 18-20g
- Protein: 5–6g
- Fat: 2–3g
- Fiber: 3–4g
Ingredients
- 1 cup strawberries, hulled
- 1 cup blueberries
- 1 cup raspberries
- 1 cup plain yogurt
- 1 tbsp chopped fresh mint
- 1 tsp vanilla extract
Directions
- Thread strawberries, blueberries, and raspberries alternately onto skewers.
- In a small bowl, mix the plain yogurt with the chopped mint and vanilla extract.
- Serve the berry skewers with the mint yogurt dip on the side for dipping.
Don't forget the movement
A post-meal stroll, frisbee toss, or quick cleanup session can help your body use up some of that incoming glucose. With Stelo, you can see how your body responds to different foods and activities so that, over time, you learn what works best for your unique body.
Here's to a glucose-friendly grill season
Summer gatherings should be full of joy, connection, and delicious food. With a little planning, some colorful produce, and a few go-to recipes, you can confidently say yes to all those cookout invites.
And if you’re tracking your glucose with Stelo, you’ve got an extra layer of insight to support you. That way you can enjoy the moment, and feel good later.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
