With the penultimate bank holiday of 2024 just days away, many people will be making last-minute plans, while keeping a close eye on the weather forecast.
We’re a nation of BBQ lovers, and the long weekend is the perfect time to gather with friends and family to enjoy outdoor socialising. However, it can be tricky to stick to a healthy, balanced diet with temptations all around.
With this in mind, and to help keep your protein levels up, below are a few delicious recipes for BBQ creations.
BBQ CHICKEN GYROS
This delicious recipe is filled with flavours of tangy tzatziki, fresh summer salad and chargrilled chicken. It’s an easy way to keep on track with a healthy, high-protein diet in a social BBQ setting.
Ingredients (serves four):
- 8 pitta breads
- 4 chicken breasts
- 5 tsp olive oil
- 5 tbsp red wine vinegar
- 1 ¼ tsp garlic powder
- 2 tsp fresh lemon juice
- 5 tbsp oregano
- 6 chopped diced tomatoes
- 1 large red onion
- Half a chopped cucumber
- Tzatziki sauce:
- 175ml non-fat Greek yoghurt
- ½ tsp dry dill
- Tbsp lemon juice
- Salt and pepper
Nutrition facts:
- 359 calories
- 7g protein
- 5g carbohydrates
- 9g saturated fat
Method:
- Mix together the yoghurt, dill, lemon juice, salt and pepper.
- Add the chicken, oil, vinegar, garlic powder, lemon juice, and oregano to a bowl, cover and marinade for two hours.
- Grill the chicken on the BBQ until cooked
- Top the pitta with the sauce, sliced chicken, tomatoes, cucumber and onion1.
TUNA PASTA SALAD
This tasty pasta salad is an excellent high-protein choice for a side at any BBQ this bank holiday. It is packed with vibrant colours, nutritious vegetables, and good-quality fish protein.
Ingredients (serves eight):
- 225g chickpea pasta
- 2 cans of tuna
- ½ a small red onion finely chopped
- ½ a bell pepper finely chopped
- ¼ celery finely chopped
- 10 cherry tomatoes halved
- Half a cucumber finely chopped
- A handful of frozen peas
- 2 tbsp fresh chopped dill
- 225g non-fat plain Greek yoghurt
- 60g low-fat mayonnaise
- 70g grated parmesan
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- Salt and pepper to taste
- Handful of fresh parsley to garnish
Nutrition facts:
- 218 calories
- 20g protein
- 23g carbohydrates
- 6g saturated fat
Method:
- Bring a large pot of salted water to the boil. Add the pasta and cook according to the package instructions.
- In a bowl, combine the yoghurt, mayonnaise, parmesan cheese, mustard, and lemon juice. Combine together and add salt and pepper to taste.
- In another bowl combine the pasta, celery, chopped red onion, halved cherry tomatoes, bell pepper, peas, chopped cucumber, fresh dill and tuna. Top with the yoghurt dressing and mix well to combine and evenly coat the ingredients2.
GRILLED PRAWN CHIMICHURRI
BBQs don’t have to mean unhealthy food that doesn’t fit in with your fitness and health goals; healthy grilling can be super flavourful, vibrant and nutritional. Prawns are a tasty way to add an extra hit of protein to any BBQ setting. This recipe encompasses succulent prawns with tasty chimichurri that perfectly complement each other without adding lots of calories.
Ingredients:
- 800g prawns deveined and peeled with the tails on
- ¼ tsp of salt
- ¼ tsp of pepper
- 1 teaspoon of olive oil
- For the chimichurri sauce:
- A large handful of minced fresh mint, parsley, coriander
- 2 large garlic cloves
- 2 small diced tomatoes
- ¼ tsp of salt
- ¼ tsp of pepper
- 2/3 tbsp of olive oil
- Juice of ½ a lime
Nutritional facts:
- 379 calories
- 31g protein
- 2g carbohydrates
- 4g saturated fat
Method:
- Skewer the prawns using toothpicks by attaching two prawns together from the head with a toothpick and the tails with another toothpick.
- In a deep plate, place all the chimichurri sauce ingredients and mix them well.
- BBQ the prawns for 1.5 minutes (with the BBQ lid covered) and then flip and grill for another 1.5 minutes (with the lid covered).
- Once prawns are pink and opaque, remove them from the BBQ and immediately place them in the chimichurri sauce, toss them around and cover them for about 5 minutes3.
RASBERRY CHEESCAKE
Craving a sweet treat after the main event? This raspberry cheesecake will satisfy those cravings. It is a healthy, high-protein recipe guaranteed to be a hit at any BBQ this bank holiday.
Ingredients:
- 120g 0.5% Greek yoghurt
- 30g SCI-MX Ultra Whey Protein (Vanilla)
- 100g Frozen (chopped or blended) raspberries
- 2 tsp Granulated sugar free sweetener
- 3 Crumbled breakfast biscuits
- Raspberry garnish & shaved chocolate
Nutritional facts:
- 403 calories
- 34g protein
- 10g fat
- 44g carbohydrates
Method:
- Get your chosen dish for the cheesecake
- Mix the Greek yoghurt, raspberries, protein powder and sweetener until the mix is combined consistently
- Pour the mix into the dish
- Top with crumbled biscuits and garnishes
Why not try one of these healthy, high-protein recipes this bank holiday weekend and stay on track with your fitness goals, whilst enjoying a BBQ with friends and family.
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