It's that time of year when barbecues are in full swing, whether we're talking about Fourth of July, Labor Day or just a fun day outdoors with friends and family. That said, there's one thing every good barbecue has in common—delicious food. Now, if you're looking to stay full and more satisfied at a barbecue, you might want to consider some high-protein grilling recipes. "When planning a barbecue, high-protein options are a must," saysLauren Manaker, MS, RDN, LD, a registered dietitian based in Charleston, SC. "They not only keep you feeling full and satisfied but also provide that important macronutrient your body needs to stay energized." ?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?
Good Sources of Protein at a Barbecue
When thinking about high-protein recipes for a barbecue, there are a few different items you'll want to consider—and you probably already have some of them lined up.For starters, Manaker recommends opting for grilled chicken breasts, whether that's on their own or in skewer form. "Chicken breasts are lean, versatile, and absorb marinades beautifully, making them flavorful and juicy when grilled," she says. "A single serving can pack up to 30 grams of protein." Another great option is salmon fillets if you're a fan of fish and want something more hearty, she explains, saying, "Salmon is not only high in protein but also packed with heart-healthy omega-3 fatty acids. A 3-ounce portion provides around 22 grams of protein, making it a nutritious BBQ favorite."
Aside from salmon, another good seafood option is grilled shrimp. "With around 20 grams of protein per 3 ounces, shrimp delivers plenty of nutrition in a small portion," she tells Parade. "Thread it onto skewers with veggies like bell peppers and zucchini for a colorful and delicious dish." Lastly, if you're vegetarian or vegan, then you might want to try something like tofu steak. "Tofu steaks are a source of protein and perfect for grilling," Manaker says. "A 3-ounce portion of tofu contains roughly 8 grams of protein. Press the tofu to remove excess moisture, marinate it for a few hours, and grill until crispy on the outside while soft inside." These are just some options that you can consider, but you'll want to find those that you love and stick with those.Related:21 of the Best High-Fiber Soup Recipes To Make for Dinner
The 10 Best High-Protein BBQ Recipes
1. Daddy's Grilled Chicken
Are you a fan of Bobby Flay? Try this grilled chicken recipe that has hints of lemon and a homemade marinade that gives it a juicy, tender and delicious flavor. Be sure to let the chicken rest for 10 minutes before carving for a more flavorful result. Protein (per serving): 30 grams. Get the recipe here.
2. Grilled Salmon with Mustard BBQ Sauce
Looking for an option that is not only heart-healthy but high in protein? Salmon is the way to this barbecue season. This flaky fish pairs great over a bed of leafy greens or brown rice and has a subtle sweetness thanks to the addition of honey and light brown sugar in the mustard BBQ sauce that can be drizzled on top. Protein (per serving): 51 grams. Get the recipe here.
3. Classic Burger
No barbecue is complete without a classic burger topped with lettuce, tomato, pickles and maybe even some bacon if you're looking for an extra crunch. This burger is a favorite of Chef John Ashton and he recommends adding two pats of butter on top while it's cooking to make it even juicier and more delicious. Protein (per serving): 56 grams. Get the recipe here.
4. Grilled Shrimp Rolls
Grilled shrimp can be eaten on its own, dipped in cocktail sauce, put in a pasta dish, or thrown on top of a salad—all options being equally delicious. This recipe calls for olive oil, lemon juice and salt and pepper to taste. It can also be garnished with sprouts.Protein (per serving): 18 grams. Get the recipe here.
5. Sweet Southern Barbecue Chicken
It's hard to resist a southern barbecue chicken dish that is both sweet and tangy, making each bite better than the last. This chicken is easy to make for a group of four in less than an hour and will leave you with a protein-packed meal that pairs well with corn on the cob, potato salad and all the other summer BBQ fix-ins. Protein (per serving): 26 grams. Get the recipe here.
6. Arugula Salad with Grilled Shrimp and Fennel
A salad can be refreshing on a hot summer day, and this one gives you the benefits of the leafy greens and solid protein content from the grilled shrimp. This salad serves two, making it perfect for those date nights or small get-togethers. Protein (per serving): 35 grams. Get the recipe here.Related: It's Salad Season! Try These 9 High-Protein Salad Recipes
7. Fried Glazed Ginger-Barbecue Tofu
There's no such thing as too much chicken at a barbecue and these yogurt marinated skewers are ideal for those larger parties as it's shareable and easy to carry around as you mix and mingle. The best part? The marinade is super easy to make with yogurt, fresh aromatics, spices and a whole lemon. Protein (per serving): 25 grams. Get the recipe here.
9. Lemon Grilled Chicken Breasts
This is a quick 15-minute recipe that is easy to make by pounding boneless, skinless chicken breasts, which cuts down on grilling time so you can have a protein-packed meal in minutes. Complete the meal by making some grilled asparagus, macaroni salad, or a fresh watermelon salad on the side. Protein (per serving): 31 grams. Get the recipe here.
10. New Orleans Style Shrimp
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