Chef Shares 5 Smart Summer Food Swaps for Healthier Cookouts
Summer officially starts this month, but the festivities have already begun! Pool days, beachside vacations, and BBQ cookouts are just a few of the season's staples, often accompanied by delicious meals shared with loved ones. For those of us trying to stay more balanced when it comes to our diet, the summer months can really test us. Rather than cutting out all of the meals you love cold turkey, consider smarter swaps to cut down on added sugars, excess calories, and inflammatory ingredients.
"Store-bought BBQ sauce has 15 to 20 grams of sugar per two tablespoons," says Chef Joel Gamoran, Virta Health partner. "Most marinades are basically candy syrup on protein. Once you know where the sugar is hiding, you can replace it with things that actually taste better anyway: dry rubs, herb butters, hand-chopped Chimichurri, whipped feta. Real ingredients, real technique. That's it."
Below, Chef Gamoran shares healthier swaps you can make all summer long.
Healthy Summer Swaps
Bottled BBQ Sauce → Dry Rub & Compound Butter
As mentioned, store-bought BBQ sauce can have 15 to 20g of sugar per two tablespoons. And if you're a true BBQ sauce lover, you know that's not a very large portion. Consider swapping the sauce for a good dry rub, which you can put together yourself or buy pre-mixed at the store. Finish if off with herb butter melting into the meat at the table for a flavorful, sugar-free swap.
Burger Bun → Butter Lettuce Double Wrap
If you're already rolling your eyes at this one, hear us out! Two leaves nested together, cold from the fridge, with the right condiments, can actually pack much more flavor than a burger bun ever could. The reason most lettuce wraps feel sad is they're done wrong, Chef Gamoran says. Double wrap it for a better bite.
Store-Bought Marinade → 5-Minute Herb Marinade
Most store-bought marinades like teriyaki, honey garlic, or anything glazed are basically just candy syrup on protein. Chef Gamoran's 5-minute marinade consists of olive oil, smashed garlic, fresh herbs, citrus zest, and acid. Not only will it take minimal time, but it's sugar-free, and you can likely concoct it with ingredients you already have on hand.
Potato Salad → Cauliflower Salad
"The key is roasting the cauliflower first, so it has texture and char, not just boiling it," Chef Gamoran says. "Then, dress it like a real potato salad with good mayo, celery, dijon, and fresh herbs."
Corn on the Cob → Grilled Zucchini Elote
Corn is starchy and can be tough on the digestive system. Grilled zucchini topped with cotija, chili, lime, and a touch of mayo delivers all the smoky flavors of elote with a fraction of the carbs. It's the kind of unexpected swap that feels less like a restriction and more like a chef-inspired upgrade.
Related: The Easy Hack That Finally Makes Smoked Wings Crispy
This story was originally published by Men's Journal on Jun 1, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 1, 2026 at 3:46 PM.