62 Healthy Grilling Recipes That Will Be Your Ultimate Favorite Food (2024)

FAQs

What is the healthiest form of grilling? ›

And that is a big plus, because research has shown that grilling with gas is thought to be safer than grilling over charcoal, according to Healthline. There is less smoke and heat with gas grilling – two things that can spur the creation of those cancer-causing compounds.

The high heat and direct contact with your grill can make foods crispy on the outside while keeping them moist inside – all while adding a smoky flavor to your meal. Research has found that grilling may reduce your risk for many chronic diseases, including heart disease, certain cancers, and type 2 diabetes.

Beef, pork and lamb can all be healthy choices for the grill. Be sure to choose lean cuts of meat, keep portions around 3-4 ounces per serving and limit the amount of fatty ingredients like butter and oil.

Chicken is a leaner option for grilling and one of the easiest meats to grill. Popular choices include chicken wings, drumsticks, and breasts. Leaner cuts like chicken breasts or tenders are great for hot and fast grilling.

Brisket is BBQ royalty and one of the hardest and toughest meats to smoke. It takes many hours, dedication and each brisket has a journey and a story to tell.

Grilling can create cancer-causing chemicals

When cooking over high heat, especially an open flame, you are exposed to two main carcinogens: heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Studies show HCAs and PAHs cause changes in DNA that may increase the risk of cancer.

Grilling, roasting, baking, broiling, steaming, press cooking and slow cooking are some of the healthiest ways to cook meat. And yes, you should avoid deep-frying it. “Avoid marinades and sauces that are high in sugar and sodium,” she adds.

Charring causes the formation of HAAs, which has been linked to cancer in animal studies. Further, cooking meats over open flames where fat can drip and produce smoke — think grilling — can lead to the formation of polycyclic aromatic hydrocarbons (PAHs). PAHs have also been linked to cancer formation.

Cooks can combine beef, pork, chicken or shrimp (or all of them together) with various vegetables and potatoes. Green peppers and chunks of onions pair well with beef.

Trim fat and moderate grill temperature.

Buy skinless poultry or remove the skin before eating. Trim away any visible fat beef, pork, or chicken. Trim any excess poultry skin that may cause the grill to produce high flames and burn the meat. Avoid grilling meats over open flames and/or at high temperatures.

Is it healthier to grill with gas or charcoal? ›

Gas or electric grills may pose a lower risk of introducing carcinogens in foods than charcoal grills. Charcoal itself is not a carcinogen, but cooking with charcoal has been linked to two types of cancer risks. First, charcoal grills tend to cook at very high temperatures.

Grilling is a healthy way to cook food for several reasons. Grilling exposes food to less heat than other cooking methods, such as frying or baking. This means that the food retains more of its nutrients and antioxidants.