Low-Fat Vegan 4th of July Recipes

If you can’t imagine celebrating the fourth without a picnic or cookout—but want to treat your friends and family to food that truly nourishes—this post’s for you! I’ve rounded up 5 fabulous low-fat vegan recipes for a delicious and nutritious 4th of July. From veggie burgers you can actually grill to a patriotic parfait for dessert, these recipes are destined to become summer classics. Better yet, they’re all gluten-free, so everyone can join in the fun!

Easy red, white, and blue salad

As pretty as it is patriotic, this secret to this easy red, white, and blue salad is jicama. Sliced thin and cut into stars with cookie cutters, crunchy-sweet jicama melds perfectly with juicy watermelon and a summery burst of blueberries.

Summer veggie pasta salad

Credit: Rebecca @ Strength & Sunshine

I searched far and wide for a gluten-free pasta salad with oil-free dressing, and Rebecca at Strength and Sunshine delivered! Loaded with garden-fresh veggies like ripe tomatoes and sweet corn, and touched off with black olives and an herb-studded red-wine vinaigrette, this summer veggie pasta salad is a fresh, healthy take on a summer classic.

Quick barbecued veggie skewers

Growing up, veggie kebabs were among my favorite cookout treats, and as you can see, they still are. These quick veggie skewers are all grown up though, pairing sweet onions and green pepper with fresh pineapple, all brushed with gluten-free barbecue sauce and grilled to perfection.

Chickpea-quinoa burgers with lemon and thyme

Credit: Veronica @ Low Fat Vegan Chef

Finding this recipe felt like stumbling upon a unicorn: a magical veggie burger that’s gluten-free, vegan, low-fat, and soy-free. But this is no myth: Veronica at Low Fat Vegan Chef has come up with a mouthwatering burger made with chickpeas, quinoa, and sweet potato, brightened with lemon zest and fresh thyme. Better still, you can actually throw it on your grill. These chickpea-quinoa burgers are sure to be a favorite.

Strawberry-blueberry tapioca parfaits

Credit: Susan @ Fat Free Vegan

You can’t have a 4th of July cookout without dessert, and these patriotic treats from Susan at Fat Free Vegan are not only cool and creamy, but good for you too. Velvety vanilla-almond tapioca pudding layers beautifully with sweet strawberry puree and the tongue-tingling pop of fresh blueberries. Better yet, these make-ahead strawberry-blueberry tapioca parfaits are gluten-free, soy free, and guilt-free, so everyone can indulge!

Hopefully these recipes have inspired you to have your best July 4th cookout ever!

Now it’s your turn: What food most says 4th of July to you? And how have you made it healthy and plant-based?