Sweet maple syrup and tangy Dijon mustard are a classic pairing for a reason — together they create a sticky, caramelized glaze that makes these roasted chicken thighs absolutely irresistible. Brussels sprouts and sweet potato roast alongside, picking up the drippings and caramelizing at the edges. It’s the kind of cozy, satisfying weeknight dinner that tastes like it took far more effort than it did.

Active time: 15 minutes | Total time: 45 minutes

Sheet Pan Maple-Dijon Chicken Thighs

Ingredients

• Cooking spray
• 2 tbsp pure maple syrup
• 1 tbsp Dijon mustard
• 2 garlic cloves, minced
• 1/2 tsp dried thyme
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 cups (200g) Brussels sprouts, trimmed and halved
• 2 medium sweet potatoes (about 500g total), peeled and cut into 1-inch cubes
• 4 bone-in, skin-on chicken thighs (about 1 1/2 lb/680g)

Directions

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray. In a small bowl, whisk together the maple syrup, Dijon mustard, garlic, and thyme; set aside. In a large bowl, toss the Brussels sprouts and sweet potatoes with the olive oil, salt, and pepper, then spread in a single layer on the prepared baking sheet. Arrange the chicken thighs skin-side up on top of the vegetables and brush generously with the maple-Dijon glaze. 

Roast for 30–35 minutes, or until the chicken registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender and caramelized. Let rest for 5 minutes before serving.

Serves: 4 | Serving Size: 1 chicken thigh, about 1 1/4 cup vegetables

Nutrition (per serving): Calories: 369; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 102mg; Sodium: 595mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 13g; Protein: 23g

Nutrition Bonus: Calcium: 30%; Iron: 98%; Potassium: 944mg; Vitamin A: 57%; Vitamin C: 108%

Originally published May 2026

The post Sheet Pan Maple-Dijon Chicken Thighs appeared first on MyFitnessPal Blog.

Crispy, golden tofu might just convert even the most skeptical tofu doubters with this flavor-packed sheet pan ginger-soy tofu dinner. A savory ginger-soy glaze coats every cube before roasting, resulting in a satisfying crunch that pairs beautifully with tender broccoli and hearty edamame. Served over nutty brown rice and finished with a scattering of sesame seeds and green onions, this plant-based powerhouse delivers on both flavor and nutrition.

 Active time: 15 minutes | Total time: 45 minutes

 Sheet Pan Ginger-Soy Tofu

 Ingredients

• 2 14 oz (396g) blocks extra-firm tofu, drained and pressed for at least 30 minutes (or up to overnight)
• 3 tbsp reduced-sodium soy sauce
• 2 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp fresh ginger, peeled and finely grated
• 2 garlic cloves, minced
• 1 tbsp honey or maple syrup
• 1 tsp Sriracha (optional)
• 4 cups (285g) broccoli florets
• 1 cup (155g) shelled edamame
• 1 tbsp sesame seeds
• 2 medium green onions, thinly sliced
• 2 cups (400g) cooked brown rice, for serving

Directions

To press the tofu: Wrap each block in a clean kitchen towel or several layers of paper towels and place on a flat surface. Set a heavy pan or cutting board on top and let stand for at least 30 minutes to remove excess moisture. For best results, press overnight in the refrigerator.  

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat generously with cooking spray. Cut the tofu into 1-inch cubes and pat thoroughly dry with paper towels — the drier the tofu, the crispier it will become in the oven.

In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, ginger, garlic, honey, and Sriracha, if using. Pour half of the sauce into a large bowl, add the tofu, and toss gently to coat. Spread the tofu in a single layer on the prepared baking sheet and roast for 15 minutes. Flip the tofu and push it to one side of the pan. Add the broccoli and edamame to the other side and drizzle with the remaining sauce, tossing to coat. Spread everything in a single layer and return to the oven for 12–15 minutes, or until the tofu is golden and crispy and the broccoli is tender and lightly charred.

Divide the brown rice among four bowls. Top with the tofu, broccoli, and edamame. Garnish with sesame seeds and green onions and serve immediately.

Serves: 4 | Serving Size: about 1 cup tofu and vegetables, 1/2 cup brown rice

Nutrition (per serving): Calories: 493; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 402mg; Carbohydrate: 47g; Dietary Fiber: 8g; Sugar: 9g; Protein: 30g

Nutrition Bonus: Calcium: 20%; Iron: 31%; Potassium: 636mg; Vitamin A: 13%; Vitamin C: 10%

Originally published May 2026

The post Sheet Pan Ginger-Soy Tofu appeared first on MyFitnessPal Blog.

This sheet pan greek salmon has everything — tender, flaky fish with a herby lemon crust, caramelized chickpeas and cauliflower, and a cool garlicky tzatziki that pulls it all together. Greek-inspired flavors, one pan, minimal cleanup.

Active time: 15 minutes | Total time: 40 minutes 

Sheet Pan Greek Salmon With Chickpeas

Ingredients

• Cooking spray
• 4 (5 oz/142g) salmon fillets, skin-on
• 1 (15 oz/250g) can low-sodium chickpeas, drained and rinsed
• 4 cups (425g) cauliflower florets
• 1 tbsp olive oil
• 1 tsp dried oregano, divided
• 1 tsp ground cumin
• 1/2 tsp sweet paprika
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp lemon zest (from about 1 large lemon)
• 2 garlic cloves, minced, divided
• 1/2 cup (115g) plain nonfat Greek yogurt
• 1/4 medium cucumber, peeled, grated and squeezed dry (about 3 tbsp)
• 1 tbsp fresh lemon juice
• 1 tbsp fresh dill, chopped
• 1/4 cup (35g) kalamata olives, rinsed, pitted and halved 

Directions 

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray.

In a large bowl, toss the chickpeas and cauliflower with the olive oil, 1/2 tsp of the oregano, cumin, paprika, salt, and pepper. Spread in a single layer on the prepared baking sheet and roast for 15 minutes.

Meanwhile, in a small bowl, stir together, remaining 1/2 tsp oregano, lemon zest, and 1 of the minced garlic cloves. Push the chickpeas and cauliflower to the edges of the pan and arrange the salmon fillets skin-side down in the center. Spread the lemon-oregano mixture evenly over the top of each fillet. Scatter the olives over the chickpeas and cauliflower.

Return the pan to the oven and roast for 12–15 minutes, or until the salmon registers 145°F (63°C) on an instant-read thermometer and the cauliflower is tender and lightly charred.

In a small bowl, stir together the Greek yogurt, grated cucumber, lemon juice, dill, and remaining minced garlic clove to make the tzatziki. Drizzle over the salmon and vegetables and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, about 1 cup chickpeas and cauliflower

Nutrition (per serving): Calories: 469; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 5g; Cholesterol: 77mg; Sodium: 529mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 7g; Protein: 40g

Nutrition Bonus: Potassium: 915mg; Iron: 14%; Vitamin C: 93%; Calcium: 10%

Originally published May 2026

The post Sheet Pan Greek Salmon With Chickpeas appeared first on MyFitnessPal Blog.

Summer is filled with backyard BBQs, holiday cookouts, and outdoor gatherings where food takes center stage. While these events are one of the best parts of the season, navigating them on a weight loss journey on a GLP-1 medication can feel a little overwhelming, especially when the invites start piling up.

Between the heat, alcohol, endless buffet-style options, and social pressures, it’s easy to lose touch with what your body actually needs. And when you factor in common side effects like nausea or early fullness, even a casual cookout can take a bit more planning to stay on track with your goals. 

Thankfully, focusing on a few simple strategies, such as adding protein to each plate, staying hydrated, and practicing mindful eating can allow you to show up feeling confident, stay consistent with your goals, and still fully enjoy all the experiences summer can offer.

Classic BBQ Foods to Think About on GLP-1

When you’re at a barbeque, it’s not just about what you eat, it’s also about knowing how different foods may feel in your body while on a GLP-1. “Some classic barbeque favorites can be harder to tolerate or may slow your progress, while others can actually help you feel your best and stay satisfied (1),” explains MyFitnessPal dietitian Katherine Basbaum. Here is a breakdown of some of the most common barbeque foods you may encounter this summer and how each can impact your GLP-1 journey. To understand how these foods impact you, try tracking your food intake in MyFitnessPal, which you can do quickly using the voice logging feature, for instant insights on how your food choices affect your progress.

Meats and Main Dishes

• Hot dogs, sausages, and brats: These are classic cookout staples, but they tend to be higher in saturated fat and sodium, which may feel heavier and more likely to trigger nausea or reflux when digestion is already slowed on a GLP-1 (1). If you do want to enjoy these on occasion, choose a smaller portion, or pair one with a lighter side like fruit or a veggie salad instead of loading up on multiple processed meats.
• Burger patties and cheeseburgers: Yes, you can eat a burger on GLP-1, but a large, greasy burger with cheese and rich toppings may sit uncomfortably and worsen fullness or reflux. For a more GLP-1 friendly option, choose a smaller lean option made from lean beef, chicken, turkey, or even a veggie burger on a whole-grain bun topped with fresh veggies and avocado.
• Pulled pork and ribs: Can you eat pork while on GLP-1? Yes, but fattier cuts and barbecue-style preparations can be harder to tolerate, especially if you are already prone to nausea or indigestion. Choose leaner pork when possible, and keep the portion to about three ounces or less. Then pair it with a lighter side such as a garden salad or fresh fruit.
• Steak and other red meat: If you have been wondering ‘is steak ok to eat on GLP-1,’ the answer is yes, but large portions or higher-fat cuts may feel dense and slow to digest, especially at a buffet-style meal. Opt for a smaller portion of a leaner cut and stop eating when you feel satisfied rather than overly full.
• Chicken breast, grilled chicken, and seafood: These are often easier choices because they provide protein without as much added fat, which can be helpful when you want to feel full without overloading your stomach. Grilled fish, shrimp, or chicken breast are generally better cookout picks than fried or heavily breaded options.
• Fried foods: Fried chicken, fried fish, and other crispy sides are common barbeque favorites, but higher-fat foods can worsen nausea, bloating, and diarrhea on GLP-1 medications (1). If you want to enjoy them, just focus on small portions and fill the rest of your plate with light choices such as fresh produce.
• Bacon: Is bacon ok with GLP-1? In small amounts, yes, but bacon is a processed, salty, high-fat food that can be rough on sensitive stomachs. A few slices for flavor is usually easier than making it the main protein, but limit this to an occasional choice.
• Spicy meats and spice-heavy rubs: Can you eat spicy food on GLP-1? Sometimes, but spicy foods can aggravate reflux or nausea in people who are already more prone to GI symptoms on these medications. If you love heat, start with a mild amount and see how your body responds before committing to extra hot sauces or fiery rubs. 

Sauces, Seasonings, and Condiments

• Barbecue sauce: Is barbecue sauce healthy? Barbecue sauce can absolutely fit into a cookout meal, but it’s one to be mindful of. Many versions are high in added sugar and sodium, which can quickly turn a balanced plate into something that feels heavier on your stomach. Instead of coating your food, try a light drizzle, or opt for a lower-sugar version when you can.
• Hot sauce and spicy condiments: Yes, you can have hot sauce on a GLP-1, but tolerance really matters here. Spicy condiments may trigger reflux, heartburn, or nausea in some people on a GLP-1, especially when paired with larger or higher-fat meals, because GLP-1 medications slow gastric emptying and can make GI symptoms more noticeable (3). If you enjoy the heat, start with a small amount and see how your body responds.
• Rubs, marinades, and glazes: Rubs and marinades are a great way to add flavor, but not all are created equal. Some bottled options are rich in added salt, sugar, and extra ingredients that can be tough on digestion. Keeping it simple with herbs, spices, citrus, garlic, or vinegar-based marinades is often a better choice. When choosing premade rubs, read the food label and look for varieties with little to no added sugar.
• Creamy sauces and dips: Creamy dressings, ranch, aioli, and cheese-based dips tend to be higher in fat, which can slow digestion and make feelings of fullness or nausea more intense. You don’t have to skip them entirely, but keep portions small or try swapping in options like mustard, salsa, or a light vinaigrette to help prevent any uncomfortable side effects.

Sides and Salads

• Macaroni salad, potato salad, and coleslaw: These classic sides tend to be rich in fat from the added mayonnaise, which can slow digestion and cause you to feel  uncomfortably full since digestion is already slowed on a GLP-1. You don’t have to skip them completely, but a smaller scoop usually works best. Many people find they feel better opting for a simple salad or a lighter, less creamy version instead.
• Cornbread, rolls, and grain-heavy salads: Pasta salads, bread baskets, and other starchy sides can fill you up quickly without much nutritional value. That can make it harder to get enough protein in a smaller meal. If you’re going to include them, keep portions modest and build your plate around protein first.
• Fresh fruit and vegetable sides: Fruit salad, cut melon, green salads, and grilled vegetables are often much easier to digest than heavier sides. They add hydration, fiber, and volume without that overly full feeling. These are especially helpful in warmer weather when appetite tends to be lower and can make it easier to meet your nutrient and hydration goals (4).
• Chips, crackers, and snack mixes: These are easy to mindlessly snack on at a party, but they’re typically low in protein and fiber, so they don’t keep you satisfied for long. Try to think of them as a small add-on rather than the foundation of your plate.
• Mayo-based dips and spreads: Yes, you can have mayo on a GLP-1, but a little goes a long way. It’s calorie-dense and higher in fat, which can increase fullness or GI side effects for some people. A thin spread or light dip is usually much better tolerated than a heavier portion.

Desserts and Sweet Treats

• Cake, pie, brownies, and cookies: Dessert is part of the fun of cookout season, but rich sweets can feel like a lot after a full meal, especially on a GLP-1. For some people, they can also trigger nausea or reflux (1). You don’t have to skip them, but a few bites or a smaller portion is often all you need to enjoy it without feeling uncomfortable.
• Ice cream and frozen treats: These can be really refreshing in the summer, but higher-fat options may sit a bit heavier, especially if digestion is already slowed. If you’re craving something cold and sweet, smaller portions or lighter choices, like fruit pops or yogurt-based treats, are often easier to tolerate.
• Fruit-based desserts: Fresh fruit can make the best dessert choice on a GLP-1 medication. Not only can these fruits satisfy your sweet tooth without the heaviness of traditional desserts, but you’ll also get hydration and fiber (10), which can help you feel better overall, especially in the heat.

Sugary and Alcoholic Drinks

• Soda, lemonade, punch, and sweet tea: Sugary drinks can add a lot of excess sugar and calories without much satiety, which makes them a poor fit when appetite is already reduced on GLP-1 medication. A better bet is water, unsweetened iced tea, or a lightly flavored low-sugar drink.
• Diet soda and zero-sugar soda: Can you drink diet soda on GLP-1? You usually can, but carbonation may increase bloating, belching, or stomach discomfort in some people because GLP-1 medications already slow digestion (5). If carbonated drinks make you feel gassy, flat water or another non-carbonated option is often more comfortable.
• Prebiotic sodas: “Prebiotic sodas may seem like a healthier swap, but they can still cause gas or bloating in sensitive stomachs because they are often carbonated and may contain added fibers or sweeteners that bother some people. They are not automatically a better choice if your main goal is GI comfort, but if you can tolerate them, they can make a gut-friendly alternative to traditional sodas,” shares Basbaum.
• Beer, wine, cocktails, and other alcohol: Can you drink alcohol on GLP-1? Some people may be able to drink moderately, but alcohol may intensify nausea, dehydration, or overall GI discomfort, and recent research also suggests GLP-1 medications may alter alcohol intake or craving in some users (6). When it comes to beer on a GLP-1, remember that in addition to the alcohol content, beer’s carbonation can add to bloating, so it may cause some GI discomfort in addition to the side effects from alcohol.

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How to Build a GLP-1-Friendly Plate at the Next Outdoor BBQ

Walking up to a BBQ spread can feel overwhelming when you’re on a GLP-1, but it doesn’t have to be. Instead of overthinking every food choice, focus on building your plate with intention. A simple structure can help you stay satisfied, reduce the risk of side effects, and still enjoy everything the event has to offer.

Start With Protein First: Fill half your plate with lean protein like grilled chicken, fish, or seafood before anything else. This helps preserve muscle mass during weight loss and promotes satiety without overloading your stomach (13).

Add Hydrating Produce: Layer on water-rich fruits and vegetables such as watermelon, cucumber, berries, leafy greens, or grilled zucchini. These add fiber to support digestion and hydration, especially in summer heat when thirst signals may be reduced (10).

Portion Control: Use a smaller plate or aim for modest servings of starches, sauces, or treats. GLP-1 medications help you feel full faster, so smaller portions prevent discomfort while letting you enjoy the spread.

Avoid Stacking Multiple Heavy Foods Together: Consider avoiding fried items, creamy sides, and rich meats on one plate. High-fat or processed combos can worsen nausea or bloating, so mix light and lean elements instead.

Pause Mid-Meal: Take a break halfway through to check in with your body and sip water. This aligns with the slowed digestion from GLP-1s, helping you avoid overeating and side effects.

Hydrate Alongside Your Meal: Sip water or unsweetened drinks with your food rather than waiting until after. Aim for consistent hydration to offset potential constipation or dehydration, particularly outdoors.

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Tips to Enjoy Summer Cookouts While on GLP-1

Success at a summer gathering isn’t just about what you eat, but also about how you eat it. The way you approach your meals can make a big difference in how you feel. Here are a few simple strategies to help minimize side effects, stay on track with your goals, and enjoy every cookout this summer.

Manage the Heat and Hydrate

Hot weather can make dehydration sneak up quickly, and that’s especially important to stay on top of when you’re on a GLP-1. Side effects like nausea, early fullness, vomiting, or diarrhea can already make it harder to drink enough (7). Instead of waiting until you feel thirsty, aim to sip water consistently before, during, and after outdoor events. “When you’re out in warm weather, carry a refillable water bottle and consider a lower sugar electrolyte drink, especially if you’re sweating more or dealing with GI side effects,” shares Basbaum. And remember, alcohol can worsen dehydration and may hit harder when you’re eating less, so keep it in moderation and avoid drinking on an empty stomach (8).

Plan for the Week, Not Just One Cookout

Consistency over time matters more than any one meal. To help you plan ahead, consider planning out meals and snacks in advance, so you can have a better handle on your food choices at a barbeque or social event. Try using an app like MyFitnessPal to pre-plan your day, before attending events to help reduce decision fatigue and ensure you meet your daily nutrition goals. Just remember, one barbecue won’t derail your progress. The goal is to stay nourished and feel your best while enjoying the summer season. 

Handle Social Eating With Confidence

It’s completely normal to feel a little out of sync at cookouts when you’re getting full faster than others. You don’t need to explain your choices or match anyone else’s plate. Keeping it simple can make social situations feel much easier. Try responses like, “I’m pacing myself,” “I feel better eating lighter,” or “I’m saving room for later.” You can still be fully present, enjoy the food, and be part of the moment in a way that works best for your body.

Frequently Asked Questions (FAQs)

What types of dishes should I avoid at barbecues?

Although no foods are completely off limits unless you are allergic, there are some barbecue foods you should limit when on a GLP-1. Greasy, fried, very fatty, spicy, and highly acidic foods should be limited, since they can worsen nausea, reflux, and that overly full feeling (1). It often helps to skip the heavy sides and go easy on large portions of high fat or processed meats, and instead build your plate around lean protein and lighter, more balanced options.

Are burgers and hot dogs okay to eat on GLP-1?

Yes, you can eat burgers and hot dogs on a GLP-1, but they are best in smaller portions and with lighter toppings. These meats tend to be higher in fat, which may be harder to tolerate. A simpler version, like a smaller burger, leaner patty, veggie burger, or fewer add-ons, is usually easier on digestion than a large, greasy cookout meal.

How does summer affect GLP-1 side effects?

Summer heat can make GLP-1 side effects feel worse because these medications can reduce thirst and appetite while also causing nausea, vomiting, or diarrhea, all of which can increase dehydration risk (9, 12). In hot weather, staying ahead on fluids matters more than usual, since dehydration can also intensify dizziness and GI symptoms.

Can you drink beer or mixed drinks on GLP-1?

For most people, moderate alcohol intake is usually possible on a GLP-1, but alcohol can worsen nausea, dehydration, and blood sugar swings, especially if you are not eating much (8). Beer and sweet mixed drinks are often less ideal choices because they contain significant calories and sugar. If you do choose to drink alcohol on a GLP-1, stick to one to two glasses at most and alternate with water.

Bottom Line

If you’re on a GLP-1 medication this summer, there’s no need to avoid cookouts or barbecues. With a few simple strategies, you can enjoy all the social events the season brings without derailing your progress.

Success is about feeling comfortable, hydrated, and confident, not eating perfectly. Over the course of the season, consistency matters far more than any one meal, plate, or dessert.

Trust your fullness cues, keep portions flexible, and keep communication simple when needed, whether that’s taking a smaller serving or choosing water first. You can also use tools like GLP-1 Support inside MyFitnessPal, to better understand which foods, schedules, and timing help you feel your best.

The post Summer BBQ on GLP-1 Medications: Enjoying Cookout Season with Confidence appeared first on MyFitnessPal Blog.

Everyone loves great pool party foods. And it’s that time of year again. Pool party snack ideas have taken over your social media feeds. It’s good inspiration to plan a festive, fresh menu that fits your health goals. 

Choosing dishes that keep you refreshed and energized for another swim—rather than making you ready for a poolside nap—can be challenging. I always feel my best choosing hydrating and nutrient-rich foods that won’t weigh me down.

Here are 10 crowd-pleasing, lower-calorie pool party foods (and drinks!) that are perfect for hot days and poolside enjoyment. 

Each light meal and snack on this list contains fewer than 250 calories per serving. This is generally enough to satisfy your hunger without spoiling your appetite for a more substantial meal later (1).

Whether hosting the party or bringing a dish to share, these refreshing and colorful foods will help you feel your best while enjoying summer fun!

10 Pool Party Foods (and Drinks) Under 250 Calories

Looking for easy pool party recipes, make-ahead appetizers, and Instagram-worthy snacks? 

Get ready for your most delicious and energizing pool party yet!

Pool Party Food #1: Frozen Grapes

Sweet, cold, and hydrating, frozen grapes are one of the easiest prep-ahead, grab-n-go poolside snacks.  

Here’s all you need:

• Seedless grapes, frozen for at least 2 hours 

A one-cup serving of grapes is 124 calories, so even if you eat more than one serving, you’ll still have an appetite for a hearty meal later (2).

This refreshing, low-calorie poolside treat is loaded with antioxidants, especially if you use Concord and dark purple varieties (3). It also has a range of vitamins and minerals that help fight inflammation and support heart health (4, 5). 

Pool Party Tips: 

Freeze a few varieties for a more fun, colorful mix. Serve in single-serve silicone cupcake liners for easy, no-mess snacking. Or, if you’re okay with everyone reaching into the same bowls, place a few bowls on ice around the pool. 

 Pool Party Food #2: Chilled Edamame with Sea Salt 

Chilled edamame is refreshing and holds up well in the heat, making it a surprising pool-side snack. 

At the grocery store, simply grab some:

• Unshelled edamame pods 
• Sea salt

One cup of cooked edamame in the pod has just 188 calories. Plus, it packs an impressive 18 grams of protein and 8 grams of fiber, making it filling and helpful for weight management goals (6, 7, 8). 

It also has a low glycemic index. This means it won’t cause a rapid spike (and drop) in blood sugar levels (9). In other words, it will help you maintain steady energy instead of feeling a sudden crash that could leave you snoozing in the sun.

Pool Party Tips: 

Toss steamed pods with flaky sea salt and lemon zest for extra flavor. Keep chilled in a cooler and serve in non-breakable containers with lids for easy portioning and sharing.

Pool Party Food #3: Chili Lime Roasted Chickpeas

I love this snack’s satisfying crunch, bold taste, and plant-based protein content. It’s healthier than most chips coated with similar flavors, but just as delicious, making it a win-win.

Grab a bag of store-bought chili lime chickpeas or make a big batch and watch it disappear!

If you’re cooking the chickpeas at home, you’ll need:

• Canned chickpeas 
• Olive oil 
• Lime juice 
• Seasonings: chili powder, garlic powder, onion powder, salt

Not only are they tasty, but chickpeas are a nutrient-packed food, providing an excellent source of plant-based protein and fiber (10). 

A 1/4 cup serving has about 120 calories, 5 grams of protein, and 5 grams of fiber. This makes them good for digestive health and helps you feel full (10, 11).

Pool Party Tips: 

Roasted chickpeas are best stored at room temperature in a loosely covered container to keep them crispy (12). This means you don’t need to worry about keeping them on ice by the pool. Pack in small, lidded containers so they won’t get soggy by the water. But don’t prep them too far in advance—for the best texture, enjoy them within a day or two of roasting (12)! 

Pool Party Food #4: Honey Basted Grilled Peaches with Greek Yogurt

This Honey Basted Grilled Peaches with Greek Yogurt recipe perfectly balances summer fruit flavors with creamy greek yogurt. No grill? No problem! Enjoy all of the flavors of this dish by skipping the grilling step.

To try this recipe, you’ll need: 

• Peaches
• Greek yogurt
• Honey

Not only is it delicious, but it’s also packed with nutrients. A serving has about 120 calories, 3 grams of fiber, and 8 grams of protein.

Plus, it has water-rich fruits that help fight dehydration in the hot summer sun. Peaches, for example, are made up of about 89% water (13)! 

Pool Party Tips: 

Prep the dish the night before. Serve with wide spoons in compostable bowls to avoid poolside glassware. 

Pool Party Food #5: Piña Colada Popsicles

These Piña Colada Popsicles are a delicious, creamy treat perfect for sunny days, offering all the tropical vibes without the booze.

Easy to make ahead, they’re an alcohol-free take on the classic summer drink and sure to be a hit for adults (and kiddos, too)!

To make these treats, you’ll need a popsicle mold, and: 

• Canned coconut milk 
• Pineapple chunks
• Vanilla extract 
• 85% unsweetened dark chocolate 
• Coconut oil
• Unsweetened coconut flakes 

Each plant-based popsicle has real fruit for natural sweetness in every bite. At 238 calories per pop, they’re a healthier alternative to most store-bought options, which often have added sugars and artificial ingredients.

Plus, coconut milk is naturally rich in electrolytes like potassium and magnesium, making these popsicles a great option for extra hydration during those hot summer days (14).

Pool Party Tips: 

These aren’t a last-minute treat—you’ll need to plan as they must be set in popsicle molds in the freezer for at least 8 hours. Be sure to make extra, as they are guaranteed to run out quickly! These popsicles are naturally gluten-free; if you opt for dairy-free dark chocolate, they’re vegan, too.

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Pool Party Food #6: Soft-Serve Frozen Fruit Bowls

I love blending frozen bananas with other frozen fruits to enjoy tasty soft-serve fruit desserts that are perfect by the pool all summer long!

You can mix up any of your favorite fruit combinations, but my go-to includes:

• Sliced frozen bananas
• Frozen mango chunks
• Frozen strawberries

Let the fruit defrost for about 10 minutes, then blend it in a frozen dessert maker, blender, or food processor until it’s smooth and creamy. Voila, you’ve got a delicious “nice cream” ready to serve!

The calorie count will depend on the fruits you choose and how much fruit you use.

For example, use one medium banana, 1/2 cup strawberries, and 1/2 cup mango per serving. This gets you a yummy bowl with just 199 calories, packed with fiber and potassium for a healthy dessert option (15, 16, 17).

Pool Party Tips:

Soft-serve frozen fruit bowls are the perfect poolside treat for a small gathering! They’re best enjoyed right after blending, so avoid making large batches. Let your guests pick their favorite fruit flavors. Then, make individual servings and serve them immediately.   

Pool Party Food #7: Egg Salad Provencal in Lettuce Wraps

Tired of plain old egg salad by the pool? Try shaking things up with a savory and satisfying recipe for Egg Salad Provencal in Lettuce Wraps.

To make it, you’ll need: 

• Hard-boiled eggs 
• Grape tomatoes
• Green olives
• Lettuce leaves
• White wine vinegar
• Olive oil

This light vegetarian salad is a flavorful and protein-packed dish that hits the perfect balance—it’s filling enough to keep you satisfied between meals, yet light enough to enjoy by the pool before diving back in.

With 162 calories and 10 grams of protein it provides lasting energy and fullness (7). 

The lettuce wraps also add a refreshing boost of water-rich veggies, keeping your meal light and revitalizing (18).

Pool Party Tips: 

Serving this salad in bell pepper halves can create even more colorful, handheld appetizers. You could also serve it as a dip with whole-grain or seed-based crackers. Either way, keep it chilled on ice to avoid any spoilage in the hot summer weather.

Pool Party Food #8: Grilled Shrimp Skewers

A cookout classic perfect for pool parties! These speedy-to-grill shrimp skewers are a great finger food for sun-soaked gatherings. 

To make them, you’ll need: 

• Wild-caught raw shrimp 
• Olive oil 
• Lemon juice 
• Your favorite shrimp seasoning
• Skewers 

Simply marinate for about 2 hours, skewer, then grill it. Cook until it’s opaque and pinkish-orange and an internal temperature of 145°F, about 2 to 3 minutes per side.  

These skewers are packed with nutrition. They offer around 220 calories and a whopping 23 grams of protein per 4-ounce serving of shrimp with olive oil marinade (19). 

Shrimp is a lean, nutrient-dense, and low-calorie choice, making it a perfect poolside protein for a snack or small meal. It’s also a good source of vitamins and minerals, including vitamin B12, selenium, phosphorus, zinc, and iodine (20).

Pool Party Tips: 

Serve warm straight off the grill or chilled with a lemon wedge. Pair your shrimp with barbecue-worthy fruits like grilled pineapple or mango for extra flavor and appeal. You can skewer them alongside your main ingredients or serve them as a vibrant side. 

Pool Party Food #9: Spinach and Artichoke Dip

This recipe for Spinach and Artichoke Dip lightens up a classic party dip – perfect for pool season!

To make this healthier dip recipe, you’ll need: 

• Low-fat Neufchatel cheese
• Greek yogurt 
• Spinach 
• Artichokes 
• Part-skim mozzarella
• Baked whole-grain pita chips 

This creamy, tangy snack is lighter than traditional versions thanks to its extra veggies, protein-rich Greek yogurt, and reduced-fat Neufchatel cheese. 

It’s a crowd-pleaser with just 179 calories and a hearty 10 grams of protein (if you can stick to one serving)! Plus, it offers some antioxidant and anti-inflammatory benefits, thanks to the spinach and artichokes (21, 22).

Pool Party Tips: 

Serve chips and dip in wide-mouthed cups for easy snacking by the pool—no plates required! Use store-bought whole-grain pita chips to save time. Or, if you prefer gluten-free options, pair this dip with raw veggie sticks or gluten-free chips for a delicious alternative.

Pool Party Food #10: Simple Protein Spinach Smoothie

Tropical green smoothies taste like summer to me!

This Simple Protein Spinach Smoothie is a nutrient-packed poolside beverage.

To make this hydrating smoothie recipe, you’ll need:

• Spinach
• Frozen pineapple 
• Milk
• Frozen banana
• Honey

Thirst-quenching and naturally sweet, this green smoothie is great for cooling off with friends after some fun in the sun.

Each serving is about 245 calories with an impressive 17 grams of protein. It’s also brimming with antioxidants and other anti-inflammatory compounds to help you feel your best (23, 24). 

Pool Party Tips: 

Serve in reusable tumblers with stainless steel straws instead of glassware for safety and convenience around the pool. 

Bonus Pool Party Drink: Dried Hibiscus Mocktails  

Vibrant and refreshing, the Dried Hibiscus Mocktail is a pool party showstopper with its bold color and light flavor. 

To make it, you’ll need: 

• Dried hibiscus leaves 
• Orange peel 
• Star anise 
• Cinnamon 
• Monk fruit powder 
• Sparkling water

Healthy mocktails are gaining popularity, for good reason. They provide a refreshing, alcohol-free option to support your wellness goals (25). Plus, healthy versions of these drinks have less sugar and calories compared to traditional cocktails. 

This mocktail doesn’t provide energy to qualify as a snack or mini meal. But, it’s a hydrating, caffeine-free option rich in antioxidants from hibiscus leaves, making it a healthy addition to your light summer poolside menu (26). (And it’s easy to batch-serve for guests!)

Pool Party Tips: 

Serve chilled with ice in stemless wine glasses. Add garnishes like edible flowers and orange slices or peel twists to a pitcher for a stunning presentation! 

Make This Summer’s Pool Party Foods Better (And Healthier!)

Eating well at summer gatherings doesn’t have to mean missing out on the fun foods. Instead, bring healthy and delicious summer party foods that everyone will enjoy. 

These low-calorie party foods combine great taste, nutritious ingredients, and the “treat yourself” vibes that pool parties are all about.

Keep this list handy for your next pool party or backyard gathering, and you’ll have a menu that will impress your guests without weighing them down!

For extra inspiration, check out more MyFitnessPal healthy recipes for a flavorful and fun summer season.

Originally published June 4, 2025; Updated May 2026

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