Diet-to-Go Blog
  1. 12 Sweet, Salty & Savory Summer Recipes for Every Occasion

    Summer is a time for laying out poolside with a good book, going on evening walks and spending time at the park. 

    It’s also a time for picnics, block parties and barbeques, which means lots of high-calorie foods on-hand to tempt and pull you off-track.

    While it’s okay to have a treat on occasion, you’ll want to take steps to ensure you don’t go overboard.

    One solution is to make sure you always have your own meals on-hand or make your own healthy dishes.

    Here’s 12 summer-friendly recipes — from sweet, to salty, to savory — that you can enjoy on every occasion without breaking the calories bank.


    Creamy Pineapple Berry Smoothie

    Perfect for: Sitting in the sun with a cool treat in hand. 

    Prep Time: 5 minutes. Total Time: 10 minutes.
    Servings: 2
    Calories: 200


    • 1 pineapple, cut into chunks & half of them frozen
    • 1 cup (150 g) frozen strawberries,
    • 1 cup (150 g) frozen raspberries
    • 3 scoops frozen vanilla yogurt


    • Blend strawberries, raspberries and one scoop frozen yogurt until smooth, pulsing as needed. You might need to scrape down the sides of the blender a few times. Pour into glasses.
    • Blend the pineapple chunks and the remaining frozen yogurt. Pour into glasses and serve immediately.

    Recipe Courtesy: Roxy’s Kitchen


    Ice Cream Apple Dip

    Perfect for: A light after-dinner dessert.

    Prep Time: 5 min. Total Time: 10 minutes
    Servings: 2
    Calories: 225


    • 1/2 cup International Delight Cold Stone Creamer (any flavor)
    • 1/2 cup nonfat vanilla greek-style yogurt (or you could use regular)
    • 1/3 cup mini chocolate chips
    • Apple slices, for dipping


    • Whisk creamer and yogurt together in serving bowl. 
    • Stir in chocolate chips. 
    • Serve with apples.

    Recipe courtesy: Crazy for Crust


    Healthy Banana Split

    Perfect for: A mid-afternoon treat while gardening (yes, it’s okay to have a healthy banana split in the middle of the afternoon — especially this one).

    Prep: 5 min., Total Time: 5 mins
    Servings: 1
    Calories: 215


    • 1 small banana.
    • 1/2 cup low-fat vanilla Yoplait Greek Yogurt
    • 3 strawberries, sliced
    • Chocolate syrup


    • Cut banana down the middle. 
    • Fill it with low-fat vanilla Yoplait Greek Yogurt
    • Add a few strawberry slices and a drizzle of chocolate sauce. 

    Courtesy: Comeback Momma


    Summer Berry Cheesecake Salad

    Perfect for: The neighborhood block party dessert that wows absolutely everyone.

    Prep Time: 10 minutes. Total Time: 5 minutes.
    Servings: 8
    Calories: 110


    • 1 pound strawberries, hulled and cut into quarters
    • 1 (9 ounce) container blueberries, washed and dried (remove stems)
    • 1 (9 ounce container) raspberries, rinsed and dried
    • 1 (8 ounce) package low-fat cream cheese
    • 1/2 cup low-fat vanilla coffee creamer


    • Prepare berries and lay them on paper towels to dry while you prepare the cheesecake mixture.
    • In a medium tall bowl, using an electric mixer, whip cream cheese until it becomes smooth. It may bind up in the beaters, but continue as is and it will loosen up. 
    • With mixer running slowly add creamer to the cream cheese. Add it about a tablespoon at a time and then mix until it becomes a smooth mixture and all of the creamer has combined into the cream cheese. Continue until all of the creamer has been added to the cream cheese. Whip until smooth.
    • Combine berries in a large bowl. Gently fold in cheesecake mixture until completely combined.
    • Chill until ready to serve or serve immediately. 

    Recipe Courtesy: The Slow Roasted Italian




    Sweet & Salty Roasted Chickpeas

    Perfect for: That little something-something you need to get from lunch to dinner (especially while at the office).

    Prep Time: 10 mins Total Time: 15 mins.
    Servings: 3
    Calories: 135


    • 1 can (14 oz) chickpeas (garbanzo beans), drained
    • 2 teaspoons olive oil
    • 1 teaspoon cinnamon or your spice(s) of choice
    • 1 1/2 teaspoons brown sugar
    • 1/4 teaspoon salt


    • Place chickpeas on a baking sheet lined with parchment paper.
    • Bake at 450 F for 30 minutes. (You didn't miss anything here. You don't oil or season them until after they are done. In fact, for an extra healthy treat, try them when they get out of the oven before even adding the oil. They are enjoyable all on their own.)
    • Transfer chickpeas to a bowl and mix thoroughly with the rest of the ingredients.
    • Enjoy hot, or bring to room temperature and store in an air-tight container. 

    Recipe Courtesy: Cupcake Project


    Prosciutto and Cantaloupe Appetizers

    Perfect for: Bringing something classy to the boss’s annual summer BBQ.

    Prep Time: 10 minutes. Total Time: 15 minutes.
    Servings: About 3
    Calories: 122


    • 1- 3 oz package Prosciutto
    • 1 cantaloupe
    • 5 basil leaves
    • Black pepper


    • Cut cantaloupe into bite-sized pieces.
    • Roll each slice of prosciutto into 2 or 3 pieces.
    • Place a pick into each piece of prosciutto, then into cantaloupe.
    • Choc basil and sprinkle on top and add black pepper.

    Recipe courtesy: Created by Diane


    Crispy Parmesan Garlic Edamame

    Perfect for: Tricking the kids into eating something healthy...or yourself.

    Prep Time: 5 minutes. Total Time: 20 minutes.
    Servings: 4-6
    Calories: 152


    • 1 package frozen shelled edamame
    • 1 tbsp olive oil
    • ¼ cup grated parmesan cheese
    • ¼ tsp garlic powder
    • salt and pepper to taste


    • Preheat oven to 400 degrees.
    • Let frozen edamame thaw on the countertop. Dry on paper towel if necessary.
    • Mix parmesan cheese, garlic powder, salt and pepper in a bowl. In separate bowl, toss edamame with olive oil.
    • Add the parmesan-spice mixture to the edamame and toss until evenly coated.
    • Spread onto pan and bake for 15 minutes (until cheese is crispy).

    Recipe Courtesy: Pumps and Iron


    Crispy Green Bean Chips

    Perfect for: Keeping a low-calorie (but equally as delicious) snack on-hand all week long.

    Prep Time: 15 minutes. Total Time: ~10 hours
    Servings: 9.5
    Calories: 145


    • 5 pounds green beans (organic preferred)
    • ⅓ cup oil (melted coconut oil preferred)
    • 4 tsp salt (I recommend Real Salt)
    • ¼ cup nutritional yeast (Alternatively, if you don't like or don't use nutritional yeast, use 1 tsp each garlic powder and onion powder)


    • Place green beans in a large bowl. If using frozen green beans, simply allow them to thaw in a bowl (optional). If using fresh beans, you will need to blanch them first.
    • Pour oil on top of beans. If using coconut oil, melt the oil first and work fast as the oils solidifies quickly if your room or beans are cold.
    • Sprinkle seasonings on top of coated beans and stir well.
    • Dry in dehydrator until crisp dry. This takes approximately 10 - 12 hours at 125 degrees, or 8 hours at 135 degrees, but occasionally longer. You could also bake in a low temperature oven.
    • Store in an airtight container.

    Recipe Courtesy: Whole New Mom




    Grilled Honey Glazed Chicken with Green Pea and Mint Sauce

    Perfect for: A late Sunday afternoon BBQ with the family. 

    Prep Time: 10 minutes. Total Time: 25 minutes.
    Servings: 4
    Calories: 369


    • Grilled Honey Glazed Chicken:
    • 1/4 cup honey
    • 3 tablespoons balsamic vinegar
    • 4 whole bone-in chicken breasts
    • Olive oil, for grilling, optional
    • Salt and freshly ground black pepper

    Green Pea and Mint Sauce (Recipe follows):

    • 2 cups frozen peas, blanched and drained well
    • 1/2 cup white wine vinegar
    • 3 tablespoons chopped fresh mint leaves
    • 2 tablespoons chopped fresh cilantro leaves
    • 1 jalapeno, grilled or roasted, chopped
    • Salt and freshly ground black pepper
    • 1/4 cup olive oil or canola oil
    • 1 tablespoon honey


    • Grilled Honey Glazed Chicken:
    • Heat grill to medium. 
    • Whisk together the honey and balsamic vinegar in a small bowl. 
    • Brush the breasts on both sides with oil, if desired, and season with salt and pepper.
    • Grill the breasts for 7 to 10 minutes per side or until golden brown and cooked through. 
    • Brush with the honey glaze during the last few minutes of cooking. 
    • Serve on a bed of sauce or with sauce drizzled over.

    Green Pea and Mint Sauce:

    • Place peas, vinegar, mint, cilantro, jalapeno and salt and pepper in a blender and blend until smooth. 
    • With the motor running, slowly add the oil and taste for seasoning.
    • Add the honey and blend again. 
    • If the mixture if too thick, blend in a few tablespoons of cold water.

    Recipe Courtesy: Food Network/Bobby Flay


    Salmon Burgers

    Perfect for: Impressing all your friends, and giving them a little something new, at the pool party.

    Prep Time: 10 minutes. Total Time: 20 minutes.
    Servings: 4
    Calories: 190


    • 1 cup finely chopped red onion
    • 1/4 cup thinly sliced fresh basil
    • 1/4 teaspoon salt
    • 1/4 teaspoon freshly ground black pepper
    • 1 (1-pound) salmon fillet, skinned and chopped
    • 1 tablespoon hot pepper sauce
    • 1 large egg white
    • Cooking spray
    • 8 (3/4-ounce) slices focaccia, toasted


    • Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine.
    • Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. 
    • Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness.
    • Serve patties on toasted focaccia.

    Recipe Courtesy: Cooking Light


    Grilled Shrimp "Souvlaki"

    Perfect for: A filling, super-healthy after-work dinner for you and your loved one to enjoy on your patio while the sun sets. 

    Prep Time: 30 minutes. Total Time: 45 minutes.
    Servings: 4
    Calories: 353


    • Large shrimp
    • Lemons
    • Olive oil
    • Dill, oregano
    • Greek yogurt
    • Garlic
    • Cucumber
    • Pepper
    • Cherry tomatoes
    • Whole-grain flatbreads
    • Red onion
    • Romaine lettuce 


    • Preheat grill.
    • Rinse shrimp and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil, and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp, and toss to combine. Marinate, stirring occasionally, 10 minutes.
    • Stir together 1/4 cup yogurt, half of garlic, 2 tablespoons lemon juice, and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the largely seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.
    • Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill, and remaining garlic in a small serving bowl for raita sauce. Season with pepper, to taste.
    • Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl. Grill shrimp with tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened, and onion is golden brown and tender. Transfer to a plate; cover and keep warm.
    • Grill flatbread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions, tomatoes, and romaine, if desired. Serve with raita sauce.

    Recipe Courtesy:


    Healthy Pepperoni Pizza

    Perfect for: A fun pizza party for you and your friends or for the kids’ next sleepover.

    Prep Time: 10 minutes. Total Time: 25 minutes.
    Servings: 6
    Calories: 260


    • 1 cup tomato-and-basil pasta sauce
    • 1 (10-oz.) package prebaked whole wheat thin Italian pizza crust
    • 1/4 cup turkey pepperoni slices (about 24)
    • 1 1/2 cups (6 oz.) part-skim mozzarella cheese


    • Spoon tomato-and-basil pasta sauce evenly over crust, leaving a 1-inch border around edges. Top with half of pepperoni slices. 
    • Sprinkle with cheese. 
    • Top with remaining pepperoni.
    • Bake pizza at 450° directly on oven rack 11 to 12 minutes or until crust is golden and cheese is melted. 
    • Cut into 6 slices. 
    • Serve immediately.

    Recipe Courtesy: My Recipes

    What’s your favorite summer recipe? Share it in the comment section below!



    Author: Caitlin H
    Diet-to-Go Community Manager

    Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.


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