The sun is out, the grill is sizzling and the farmers market is overflowing with gorgeous produce. Yep, summer is in full swing, and with all those seasonal fruits and vegetables at your disposal, it’s never been easier to eat healthily (or as we like to think of it, save room for dessert). From low-carb zucchini enchiladas to the easiest scallops ever, here are 70 healthy summer recipes to make from now until Labor Day.
food
70 Healthy Summer Recipes to Make (and Eat) On Repeat
Published May 22, 2023
1. Salmon al Pastor
- Time Commitment: 40 minutes
- Why We Love It: low carb, keto, paleo, gluten free, dairy free
The combination of warming spices and sweet and tart pineapple is fantastic on just about any protein—but on salmon, it’s transformative.
2. Chicken and Chicken Sausage Jambalaya
- Time Commitment: 40 minutes
- Why We Love It: one pan, under 500 calories, low sugar, crowd pleaser
By swapping the usual andouille for chicken sausage, this Southern classic is instantly lightened up. Even better, you won’t need any sides—this is a one-and-done meal.
3. Make-Ahead Spicy Chicken and Rice Salad
- Time Commitment: 1 hour
- Why We Love It: make ahead, crowd-pleaser, under 500 calories, dairy free
We love a lettuce-free lunch salad for many reasons. Chief among them, it’s easy to make a few days ahead and store in the refrigerator until needed.
4. Vietnamese-Style Summer Rolls
- Time Commitment: 55 minutes
- Why We Love It: under 500 calories, gluten free, crowd-pleaser
When you’re craving a snack that’s light and fresh but won’t leave you hangry in two hours, look no further. The sweet and spicy sauce tastes better than anything from a bottle (but is so easy to stir together).
5. Spicy Sweet Potato Tacos
- Time Commitment: 20 minutes
- Why We Love It: Ready in <30 minutes, kid-friendly, vegetarian, <10 ingredients
We like to serve this filling taco-style with charred corn tortillas, but you could also wrap it in flour tortillas for burritos or fry it into quesadillas with a little melty cheese.
6. Honey-Sesame Sheet Pan Cauliflower
- Time Commitment: 40 minutes
- Why We Love It: vegetarian, sheet pan recipe, gluten free, dairy free
Serve this sticky, savory number over a bowl of steamed rice, and even the non-vegetarians at the table will get behind it.
7. Salmon with Pesto and Blistered Tomatoes
- Time Commitment: 35 minutes
- Why We Love It: <10 ingredients, special occasion–worthy, low carb
Serve this elegant platter with plenty of crisp rosé, fresh bread and a green side. No one will believe it took you just 35 minutes.
8. Tomato and Yellow Zucchini Risotto
- Time Commitment: 1 hour, 15 minutes
- Why We Love It: vegan, dairy free, Mediterranean diet–friendly
It’s so rich and creamy, you’ll have a hard time believing it’s vegan. As it turns out, cooking zucchini for long enough yields a luxurious texture that requires no butter or Parm at all.
9. Chickpeas with Braised Summer Vegetables and Basil
- Time Commitment: 50 minutes
- Why We Love It: under 500 calories, <10 ingredients, vegetarian
Proof that chickpeas are good for so much more than hummus. (Nothing against hummus.)
10. Seared Scallops with Citrus-Shallot Salad
- Time Commitment: 20 minutes
- Why We Love It: under 500 calories, Mediterranean diet–friendly, dairy free, gluten free
Want to look like you pulled out all the stops, with very little effort? Make scallops. They cook up in no time and never fail to impress.
11. Low-Carb Zucchini Enchiladas
- Time Commitment: 1 hour, 15 minutes
- Why We Love It: crowd-pleaser, kid-friendly, under 500 calories
You have a bumper crop of summer squash, you say? We know exactly where to use it: in place of tortillas for enchiladas that are light on carbs but not on flavor.
12. Flank Steak Tacos with Cucumber Salsa
- Time Commitment: 1 hour, 10 minutes
- Why We Love It: gluten free, high protein, under 500 calories
The garlicky, chili-rubbed steak has met its match in cool, crunchy cucumber salsa.
13. Melon Salad with Chili Powder, Mint, Lime and Flaky Sea Salt
- Time Commitment: 5 minutes
- Why We Love It: no cook, ready in <15 minutes, <10 ingredients, under 500 calories
A ripe summer melon is pretty delicious on its own, but a little chili powder and citrus will turn it into a knockout side dish. It’s a great side to throw together last-minute when you totally forgot you said you’d bring, uh, something to the cookout.
14. Green Beans with Garlicky Pistachio Vinaigrette
- Time Commitment: 35 minutes
- Why We Love It: <10 ingredients, under 500 calories, gluten free
Green beans are usually served hot (and, well, mushy), but one bite of this crunchy, refreshing salad and you’ll never want to eat them another way.
15. Tomato-Poached Cod with Fresh Herbs
- Time Commitment: 25 minutes
- Why We Love It: under 500 calories, high protein, <10 ingredients, dairy free
You get bonus points if you swap the canned tomatoes for fresh ones. (Oh, yours are homegrown and heirloom? So fancy.)
16. Black Fig and Tomato Salad
- Time Commitment: 10 minutes
- Why We Love It: no cook, ready in <15 minutes, under 500 calories, dairy free, gluten free
When made with peak ingredients, this simple salad is impossible to mess up. Serve it with mozzarella or ricotta and plenty of toast.
17. Minty-Fresh Zucchini Salad with Marinated Feta
- Time Commitment: 15 minutes (+ marinating time)
- Why We Love It: make ahead, no cook, low carb, Mediterranean diet–friendly
We never thought to serve zucchini raw, then this herbaceous dish came along. Don’t even get us started on the feta.
18. Corn and Tomato Salad with Feta and Lime
- Time Commitment: 20 minutes
- Why We Love It: gluten free, <10 ingredients, under 500 calories
This salad has all the right flavors: sweet, tangy, sour and salt. It might be our favorite way to eat summer corn—after on the cob, of course.
19. Piri Piri Chicken
- Time Commitment: 4 hours, 55 minutes (includes marinating)
- Why We Love It: keto, paleo, low carb
This spicy chicken is named for the southeast African piri piri pepper. If you can find them near you, kudos; if not, use another fruity, mild red chile instead.
20. Yellow Tomato Gazpacho
- Time Commitment: 45 minutes
- Why We Love It: under 500 calories, Mediterranean diet–friendly, dairy free
We would make a special trip to the farmers market just to make this chilled soup. It’s worth seeking out yellow tomatoes, which are less acidic and complemented by sweet, ripe peaches.
21. Roasted Mediterranean Vegetables
- Time Commitment: 40 minutes
- Why We Love It: sheet pan recipe, under 500 calories, dairy free, low carb, low sugar
Choose your own adventure: Any seasonal vegetables will work here, as long as they’re cut into similarly sized bites.
22. Turmeric White Fish with Peanuts and Chili-Lime Cucumber
- Time Commitment: 45 minutes
- Why We Love It: under 500 calories, high protein, gluten free
Nothing against salmon, but it’s nice to switch up your fish dish from time to time. This one will work with any firm white fish, and is ready in under an hour.
23. Cast Iron Pork Chops with Cacao-Spiced Rub
- Time Commitment: 1 hour
- Why We Love It: keto, under 500 calories, low carb
Did you know you can cook with your trusty cast iron skillet on the grill? (Sure, you could also just grill the chop, but we like the full-contact sear of a skillet.)
24. Light and Tangy Coleslaw
- Time Commitment: 30 minutes
- Why We Love It: no cook, under 500 calories, low carb
This lightened-up slaw is both free of gloppy dressing and suitable for an outdoor picnic. We laugh in the face of mayonnaise.
25. Julia Turshen’s Stewed Chickpeas with Peppers and Zucchini
- Time Commitment: 50 minutes
- Why We Love It: vegetarian, one pot, beginner-friendly
Adapt this nutritious meal to whatever vegetables you have in the fridge (or growing in your garden).
26. Roasted Salmon Tacos
- Time Commitment: 55 minutes
- Why We Love It: dairy free, gluten free, crowd-pleaser
Sure, it’s nice to switch up your usual ground meat for roasted salmon, but the real stars might be the toppings. The grilled pineapple salsa and (vegan!) cashew-lime crema are *chef’s kiss.*
27. Grilled Thai Chicken Lettuce Wraps
- Time Commitment: 20 minutes
- Why We Love It: ready in <30 minutes, low carb, under 500 calories
In our humble opinion, lettuce wraps don’t get enough love. Sure, they’re healthier than a tortilla, but we just love ’em for the crisp texture and contrast to the filling.
28. Seasoned Steamed Eggplant
- Time Commitment:
- Why We Love It: under 500 calories, dairy free, vegetarian
Behold silky, tender eggplant doused in a vinegar-soy sauce. It will convert even the staunchest eggplant haters (we see you).
29. Oven-Roasted Sweet Potatoes with Crispy Chickpeas and Yogurt Sauce
- Time Commitment: 1 hour
- Why We Love It: vegetarian, gluten free, under 500 calories
Psst: You can grilled the sweet potato wedges too—in fact, we highly recommend it. Just don’t skip the easy-peasy yogurt sauce, which you’ll want to serve on everything.
30. Pan-Seared Scallops with Citrusy Corn Succotash
- Time Commitment: 40 minutes
- Why We Love It: under 500 calories, low carb, gluten free, <10 ingredients
Not only are scallops healthy (with about 100 calories in a three-ounce serving), they’re also so quick and easy to cook.
31. 20-Minute Burrata Salad with Stone Fruit and Asparagus
- Time Commitment: 20 minutes
- Why We Love It: vegetarian, crowd-pleaser, gluten free
You can have your burrata and eat it too; just pair it with a mound of green veggies and stone fruit instead of a charcuterie board.
32. One-Pot Tomato Basil Pasta
- Time Commitment: 20 minutes
- Why We Love It: one pot, ready in <30 minutes, vegetarian, under 500 calories
No one wants to heat up the kitchen on a hot, muggy night. Lucky for you, this one-pot miracle is ready in 20 minutes.
33. Zoodles with Summer Vegetables
- Time Commitment: 30 minutes
- Why We Love It: under 500 calories, vegetarian, dairy free, gluten free, <10 ingredients
Found: what you should make with your most recent farmers market haul. It takes 25 minutes and tastes like summer on a plate.
34. Zucchini Noodle Pad See Ew
- Time Commitment: 50 minutes
- Why We Love It: high protein, under 500 calories
To switch up your zoodle game, try this healthy update on a takeout fave. The zucchini is peeled into flat strips instead of skinny noodles, and the savory sauce is mouthwateringly good.
35. Shaved Moroccan Carrot Toast
- Time Commitment: 10 minutes
- Why We Love It: ready in <15 minutes, under 500 calories, vegetarian
One too many avocado toasts has us craving something new. Enter carrot toast. (It’s ready in ten minutes, folks.)
36. Bruschetta Chicken
- Time Commitment: 40 minutes
- Why We Love It: high protein, low carb, under 500 calories, one skillet
Our preferred summer dinner is made in one skillet dinner, has almost no cleanup and tastes indulgent even though it’s not.
37. Cold Lemon Zoodles
- Time Commitment: 20 minutes
- Why We Love It: ready in <30 minutes, no cook, low carb, under 500 calories
Cold dinner when it’s 90 degrees outside? Genius. We call this one “climate control in a bowl.”
38. Broccoli Rabe and Burrata with Lemon
- Time Commitment: 10 minutes
- Why We Love It: <10 ingredients, ready in <15 minutes, vegetarian, low carb, gluten free
This dish serves four as a side, but if you’ve ever dreamed of eating broccoli rabe and burrata as a meal (we have), it could serve two and still clock in at less than 400 calories.
39. Pan-Fried Cod with Orange and Swiss Chard
- Time Commitment: 30 minutes
- Why We Love It: one skillet, high protein, under 500 calories
Pan-frying eliminates the greasy mess of deep-frying and that whole turning-on-the-oven thing. It looks fancy, but you could totally make it on a Wednesday.
40. 15-Minute Mediterranean Couscous with Tuna and Pepperoncini
- Time Commitment: 15 minutes
- Why We Love It: under 500 calories, high protein, ready in <30 minutes
It’s lunchtime and you’re stuck between a PB&J and a hard place. Might we suggest making this filling bowl instead?
41. 20-Minute Shrimp Scampi Zoodles
- Time Commitment: 20 minutes
- Why We Love It: low carb, under 500 calories, gluten free, one pan
Read between the lines and you’ll discover this low-cal skillet dish is meant to be eaten on the porch with a glass of white wine.
42. Chicken and Snap Pea Stir-Fry
- Time Commitment: 20 minutes
- Why We Love It: ready in <30 minutes, one skillet, low carb, high protein, under 500 calories
This chicken stir-fry is full of satisfying protein (so you won’t be hungry in an hour) and is a breeze to make.
43. Sumac and Fennel Fattoush
- Time Commitment: 25 minutes
- Why We Love It: ready in <30 minutes, vegetarian, under 500 calories
A fattoush is a type of Middle Eastern salad—it’s herbaceous, spicy and features pita chips on top. Oh, and it’s delish.
44. Vegan Avocado Caesar Salad
- Time Commitment: 40 minutes
- Why We Love It: vegan, under 500 calories
Why is it that so many Caesar salads are secret calorie bombs? This vegan version is a little more nutritious and just as flavorful as the original version.
45. One-Pot, 15-Minute Pasta Limone
- Time Commitment: 15 minutes
- Why We Love It: ready in <15 minutes, under 500 calories, high protein, <10 ingredients
Pasta that takes almost no effort to make and won’t weigh you down? The proof is in the skillet.
46. Grilled Watermelon Steaks
- Time Commitment: 35 minutes
- Why We Love It: under 500 calories, vegetarian
Nothing against a juicy ribeye, but we’re partial to grilled watermelon these days. It sure beats fruit salad, too.
47. Cauliflower Rice Bowl with Curried Lentils, Carrots and Yogurt
- Time Commitment: 25 minutes
- Why We Love It: under 500 calories, ready in <30 minutes, vegetarian
Flavorful and nutritious is the name of the game and this spiced legume-yogurt combo is totally winning.
48. Sweet Corn, Tomato and Zucchini Grain Salad with Peach-Dijon Vinaigrette
- Time Commitment: 15 minutes
- Why We Love It: no cook, ready in <30 minutes, vegetarian, low carb, under 500 calories
The edible flowers are optional, but considering the whole thing takes 15 minutes to make, they’re an easy way to impress.
49. Radish Barbecue Bowls with Tangy Honey-Mustard Dressing
- Time Commitment: 4 hours
- Why We Love It: under 500 calories, vegetarian
You won’t miss the meat with these briny, charred radishes. (But if you want more protein, you could add tofu or tempeh.)
50. Avocado Chicken Salad
- Time Commitment: 45 minutes
- Why We Love It: no cook, under 500 calories, gluten free
Some chicken salads should stay in their deli case. This one, however, belongs on your lunch plate.
51. 15-Minute Gazpacho with Cucumber, Red Pepper and Basil
- Time Commitment: 15 minutes
- Why We Love It: no cook, ready in <30 minutes, under 500 calories, vegan
If you’ve got a blender, you’re 15 minutes away from an easy-breezy summer soup that’s more refreshing than running through a sprinkler.
52. Watermelon Poke Bowls
- Time Commitment: 20 minutes
- Why We Love It: no cook, ready in <30 minutes, vegetarian, under 500 calories
We know it’s hot out, but don’t settle for cheese and crackers quite yet. This dinner is all about the three c’s: cool, crunchy and crazy-delicious.
53. Kamut and Sour Cherry Meze
- Time Commitment: 1 hour
- Why We Love It: vegetarian, under 500 calories
Kamut is a sweet, nutty ancient grain that’s similar to couscous, but with more complexity. Here, it’s complemented by sour cherries and a sprinkling of cheese.
54. Instant Pot Vegetable Lasagna with Vegan Basil Ricotta
- Time Commitment: 55 minutes
- Why We Love It: Instant Pot recipe, vegan, high protein, under 500 calories
Lasagna in the Instant Pot? Yep, it’s a thing, and it’s the secret behind this stoveless, ovenless vegan masterpiece.
55. Greek Yogurt Chicken Salad Stuffed Peppers
- Time Commitment: 30 minutes
- Why We Love It: no cook, high protein, under 500 calories, gluten free
The Greek yogurt dressing keeps things light, while crisp bell pepper boats replace the usual sandwich bread.
56. Chicken Kebabs with Garlic Lemon Yogurt
- Time Commitment: 1 hour, 25 minutes
- Why We Love It: under 500 calories, high protein, gluten free
While your chicken marinates in a Mediterranean spice blend, you can whip up the refreshing yogurt dipping sauce to go with it.
57. Ginger-Pineapple Shrimp Stir Fry
- Time Commitment: 20 minutes
- Why We Love It: ready in <30 minutes, under 500 calories
It’s a little spicy, a little sweet and exactly what we want to eat on a humid, sticky night.
58. Vegan Lentil-Mushroom Burgers
- Time Commitment: 1 hour
- Why We Love It: vegan, under 500 calories
Skip the frozen veggie patties and make these instead. One bite and you won’t regret the extra effort.
59. Bibimbap Bowls
- Time Commitment: 50 minutes
- Why We Love It: vegan, gluten free
These nourishing bowls were inspired by Korean bibimbap. We eliminated the usual egg to make them vegan, but add it back in for a more filling dish.
60. Camarones al Mojo de Ajo (Shrimp in Garlic Sauce)
- Time Commitment: 15 minutes
- Why We Love It: ready in <30 minutes, <10 ingredients, under 500 calories, low carb
Proof that simple is best in the summertime. Don’t skip the crusty bread for mopping up all that garlicky sauce.
61. Donna Hay’s Best Veggie Burgers
- Time Commitment: 20 minutes
- Why We Love It: vegetarian, ready in <30 minutes, high protein
This homemade veggie burger requires no fancy appliances or extra trips to the store. Pass the mustard.
62. Squash and Squash Blossom Frittata
- Time Commitment: 25 minutes
- Why We Love It: under 500 calories, low carb, one pan
If you see squash blossoms at the market, grab them and run. And if you can’t find them, NBD—this frittata will still taste amazing.
63. Aran Goyoaga’s Niçoise Salad
- Time Commitment: 20 minutes
- Why We Love It: under 500 calories, high protein, gluten free, dairy free
When you’re putting in all that effort to prep your vegetables just so, it makes sense to buy a high-quality, sustainable tuna, no?
64. Zesty Chargrilled Broccolini
- Time Commitment: 10 minutes
- Why We Love It: <10 ingredients, ready in <15 minutes, low carb, vegetarian, gluten free
Cooking your vegetables on the grill is an easy way to add a ton of flavor while still keeping the dish light.
65. Korean-Style Popcorn Cauliflower
- Time Commitment: 35 minutes
- Why We Love It: vegetarian, under 500 calories, crowd-pleaser
Itty-bitty cauliflower pieces are pan-fried and tossed in a savory-spicy-sweet gochujang glaze. In other words: See ya, popcorn shrimp.
66. Heirloom Tomatoes with Basil and Olive Croutons
- Time Commitment: 25 minutes
- Why We Love It: dairy free, <500 calories, low sugar
Aka “summer on a plate.” If you can’t get olive bread for the croutons, just use any rustic loaf and add a handful of chopped olives instead.
67. Grilled Melon With Tahini, Chili Oil and Sesame Seeds
- Time Commitment: 10 minutes
- Why We Love It: <15 minutes, gluten free, <10 ingredients, low carb
This healthy, savory side is inspired by the classic pairings of melon, salt and cream, with a bit of extra heat and nuttiness from the chili oil and tahini.
68. Spicy, Crunchy Sesame Cucumber Salad
- Time Commitment: 40 minutes
- Why We Love It: gluten free, dairy free, no cook, low carb
Inspired by the flavors of pai huang gua, a Chinese cucumber salad that’s seasoned with rice vinegar, chili oil and soy sauce, this salad is refreshing and crisp with just the right amount of heat. See ya never, lettuce.
69. Black Bean Burgers with Guacamole and Griddled Onions
- Time Commitment: 40 minutes
- Why We Love It: vegetarian, low sugar, <500 calories
You can head to the frozen aisle for some respite from the summer humidity…but you have to promise you won’t cave and buy frozen veggie burgers. These are so much tastier (and nearly as easy to make).
70. Summer Vegetable Steak Salad with Cilantro Lime Dressing
- Time Commitment: 25 minutes
- Why We Love It: high protein, dairy free, gluten free
Indulge in a steak? You sure can, since this one is paired with plenty of summer produce (like zucchini and fresh greens) to balance out the meal.
Katherine Gillen is PureWow’s senior food editor. She’s a writer, recipe developer and food stylist with a degree in culinary arts and professional experience in New York City restaurants. She used to sling sugary desserts in a pastry kitchen, but now she’s an avid home cook and fanatic baker.
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