Easy Brisket Deviled Eggs: Snack for Game Day, Holidays and Post Workout

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Deviled Eggs bring a little Texas BBQ flavor to a familiar favorite, making them a crowd-pleasing appetizer for just about any occasion. This batch was created by me, and inspired by my friends at BeefLovingTexans.com

They’re right at home on your Thanksgiving appetizer table, alongside your favorite game day snacks, at Easter celebrations, or at a backyard summer cookout. And because they’re surprisingly easy to make, you don’t have to save them for a special occasion! And, the best part? You don’t even have to smoke a brisket yourself. Leftover brisket works beautifully, but store-bought cooked brisket or a few slices from your favorite BBQ joint make this recipe easy to pull together anytime the craving strikes.

Why You’ll Love These Brisket Deviled Eggs

  • A crowd favorite with a Texas twist. Deviled eggs are a familiar party staple, but smoky brisket and a little jalapeño bring a delicious BBQ-inspired upgrade.
  • Perfect for practically any gathering. Serve them for Thanksgiving, Christmas, Easter, game day, potlucks, summer cookouts, or casual backyard get-togethers.
  • Easy to make. The filling comes together with simple ingredients, and a cookie scoop makes filling the egg whites quick and tidy.
  • A delicious way to use leftover brisket. Have a little brisket left from a weekend cookout? This is a tasty way to give it a second life.
  • Protein-packed party food. Each serving of two deviled egg halves provides 10 grams of protein, making these little bites more substantial than your average appetizer.

Prep & Storage Tips for Brisket Deviled Eggs

For easier egg peeling: Once the eggs are cooked, transfer them immediately to an ice bath to stop the cooking process. Then allow them cool completely. This helps prevent overcooking, which can cause that unappealing green-gray ring around the yolk, and cooling makes the eggs more comfortable to handle. If egg is being stubborn to peel, crack shell and stick under water while peeling . . or try using older eggs (which often peel more nicely than super fresh eggs).

Choose the Mayo You Love: Mayonnaise gives deviled egg filling its classic creamy texture. Regular mayonnaise delivers a rich, traditional flavor, while avocado-oil mayonnaise is another option if that’s what you keep in your fridge. We all have our favorite brand, and some of us prefer “light.” Also, using plain Greek yogurt is another option.

Use a Cookie Scoop for Neat Filling: Want your deviled eggs to look party-ready without a lot of fuss? A small cookie scoop is a handy way to portion the filling evenly into the egg whites without the clean-up and skills needed to use a pastry piping bag.

Don’t Be Shy With the Toppings: Top as your heart desires. My favorite deviled egg toppings are pickled red onions, diced avocado, fresh jalapeño slices, chopped cilantro or chives, and smoked paprika. A little drizzle of BBQ sauce could be a nice touch as well!

Storage Tip: Keep the finished eggs refrigerated at 40°F or below until serving. Don’t leave them at room temperature for more than two hours, or one hour when temperatures are above 90°F. For outdoor cookouts, serve them over ice or bring out smaller platters and replenish as needed.

Leftovers: Put leftover deviled eggs in a covered storage container or covered egg platter and keep refrigerated at 40°F or below for up to 5 days.

Brisket Deviled Eggs Nutrition

These aren’t just a pretty addition to your appetizer spread. They also provide a little protein in every bite. That’s why I like to add them to a lunch or post workout snack. Nutrition per serving (2 deviled egg halves):

  • Calories: 142
  • Total fat: 10.5 grams
  • Carbohydrates: 2 grams
  • Protein: 10 grams
Make Brisket Deviled Eggs with smoky brisket, jalapeños and pickled red onions! An easy Texas-style appetizer for holidays, game day and cookouts.
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Brisket Deviled Eggs
Course: Appetizer, snacks
Cuisine: American
Keyword: appetizer, brisket, easter, egg, fingerfood, game day, thanksgiving
Servings: 6 people (2 each)
Ingredients
  • 1/2 cup cooked Leftover Smoked Beef Brisket, chopped, divided
  • 6 eggs
  • 1/4 cup reduced-fat mayonnaise
  • 1 tablespoon yellow mustard
  • 1 teaspoon water
  • 1/8 teaspoon garlic salt
  • 1 jalapeno pepper seeded and chopped
  • 1/2 teaspoon smoked paprika
  • ¼ cup picked red onion slices
  • optional: diced avocado, microgreens, etc.
Instructions
  1. Add 6 eggs to pot and bring to a boil, uncovered. Let boil for 1 minute;
  2. then turn off heat, add lid to pot, and let stand for 12 minutes.
  3. After 12 minutes, use a slotted spoon to immediately put the eggs into a
  4. bowl filled with water and ice. Let sit for 15 minutes.
  5. Peel eggs and slice in half crosswise.
  6. Add yolks to bowl along with mayo, mustard, water, garlic salt. Use fork or spatula to combine until mostly lump free. Doesn’t have to be perfect.
  7. Next, stir in brisket (all but 2 tablespoons) and diced jalapeno.
  8. Spoon yolk mixture back into egg white halves.
  9. Top each deviled egg with a little bit of the reserved brisket, a bit of
  10. picked red onion, and sprinkled with paprika.
  11. Set in fridge to keep cool until serving. Do not keep out longer than 2 hours, unless chilled on ice. Store leftovers in air-tight container, in
  12. fridge, for up to 5 days.
Recipe Notes

Nutrition Facts (per 2 halves)

  • Calories: 142
  • Total fat: 10.5 grams
  • Carbohydrates: 2 grams
  • Protein: 10 grams

Pumpkin Spice Peanut Butter: High-Protein, Low-Fat Spread for Fall Snacking

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If you love pumpkin spice season but don’t necessarily want every pumpkin recipe to involve loads of sugar and fat, this one is for you. This easy Pumpkin Spice Peanut Butter combines creamy pumpkin, Greek yogurt, vanilla protein powder, peanut butter powder and cozy pumpkin pie spice for a thick, spreadable treat that tastes like fall.

Why You’ll Love This Pumpkin Spice Peanut Butter

Each 2-tablespoon serving is just 75 calories, which is about 60% fewer calories than a 188-calorie serving of traditional peanut butter. It’s also a simple way to add protein to your favorite fall snacks with no added sugar, thanks to a combination of plain Greek yogurt and protein powder.

I love recipes that require almost no effort, and this one checks that box. No cooking, no blender and no complicated ingredients—just stir everything together and you have a pumpkin-spiced spread ready for the fridge. Use it on toast, rice cakes, waffles, pancakes or apple slices, swirl it into oatmeal or yogurt, or grab a spoon and call it a snack. (I won’t tell.)

Ingredients in this Low-Fat Homemade Peanut Butter

Non-Fat Greek Yogurt: Greek yogurt gives this pumpkin spice peanut butter a creamy, thick texture while adding protein. Non-fat yogurt keeps the spread lighter without sacrificing that creamy consistency.  If you want a more indulgent option, feel free to use 2% or full fat Greek yogurt.

Pumpkin Puree: Pumpkin brings the seasonal flavor and natural creaminess. Be sure to use 100% pumpkin puree, not pumpkin pie filling, which contains added sugar and spices. I’m using canned pumpkin for convenience, but if you are DIY kind of person, feel free to use your own homemade pumpkin mash.

Vanilla Protein Powder: Vanilla protein powder adds sweetness, flavor and an extra protein boost. I used Previnex Nourify vanilla protein powder (a plant-based option with extra micronutrients), but you can use your favorite vanilla protein powder. Also a cake batter flavor would work great too.

Save 15% at Previnex with code THEFITFORK

Peanut Butter Powder: Peanut butter powder (like PB Fit) delivers that classic peanut butter flavor while keeping the spread substantially lower fat and lower cal than traditional peanut butter. It also mixes easily into the yogurt and pumpkin base.

Pumpkin Pie Spice: A little pumpkin pie spice brings the whole thing together with classic fall flavors of cinnamon, ginger, nutmeg and other warming spices. I used a pre-packaged pumpkin pie spice blend for convenience, but feel free to whip up your own with cinnamon, nutmeg, ginger, and a pinch of cloves.

How to Enjoy & Store Leftovers:

This pumpkin spice spread is ridiculously versatile. Store the finished spread in an airtight container in the refrigerator for up to one week. Here are some serving ideas:

  • With apple slices for dipping
  • Spread on whole-grain toast
  • Swirled into oatmeal
  • Dolloped onto Greek yogurt
  • Spread over pancakes or waffles
  • On rice cakes
  • As a topping for overnight oats
  • Straight off the spoon—because we’re adults and make our own rules
Homemade high-protein pumpkin spice peanut butter ready to spread or dip
Print
Pumpkin Spice Peanut Butter (Low-fat, High-protein)
Prep Time
5 mins
Total Time
5 mins
 
This easy Pumpkin Spice Peanut Butter is creamy, high-protein and low-fat with only 75 calories per serving. A simple, delicious fall snack!
Servings: 6 2-Tbsp. servings
Calories: 375 kcal
Ingredients
  • ½ cup non-fat Greek Yogurt
  • ½ cup pumpkin puree
  • ½ cup vanilla protein powder I used @Previnex Nourify
  • ½ cup peanut butter powder
  • 1 tsp pumpkin pie spice
Instructions
  1. Add all ingredients to a bowl and stir until a thick spread is formed. Store in an air-tight container in fridge for up to 1 week.
Recipe Notes

Delicious Roasted Zucchini & Chickpeas with Cottage Cheese Tomato Sauce

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A veggie-forward dinner with a creamy bourbon-tomato sauce, chickpeas, roasted zucchini and just enough bacon to keep things interesting.

Sometimes the best recipes happen when you start with something classic and take a few delicious detours. That’s exactly what happened with this Roasted Zucchini & Chickpeas with Creamy Cottage Cheese Tomato Sauce (it’s like a healthy riff on vodka sauce that I like to call Joe’s sauce because that just rolls off the tongue better, lol).

I started with Don Pepino Pizza Sauce, an OG sauce that’s been around since 1950. It’s made with vine-ripened Jersey tomatoes and has no added sugar or additives, so it brings plenty of rich tomato flavor without needing a long ingredient list.

I wasn’t in a pizza mood, so I took a little inspiration from vodka sauce—but gave it my own twist. Bourbon replaces the vodka, and blended cottage cheese takes the place of heavy cream. The cottage cheese makes the sauce creamy while sneaking in extra protein.

The finished dish is saucy, savory, slightly indulgent and loaded with roasted zucchini and chickpeas. And yes, I finished it with  bacon crumbles. Because “veggie-forward” does not mean “bacon-forbidden.” 😂 LOL – but if you’d like to keep it vegetarian friendly, just omit the bacon crumbles (easy-peasy).

Why You’ll Love It

It’s veggie-forward—but actually satisfying. Roasted zucchini brings caramelized edges and tons of flavor. The roasted grape tomatoes add color while chickpeas add fiber, plant-based protein and enough substance to make this feel like a real dinner and not a sad pile of vegetables.

The sauce does the heavy lifting. Don Pepino’s tomato sauce gives this dish a rich, tomato-forward base right from the start. That means less work for me (I don’t have to stand over a simmer pot all day) but still get lots of old-world tomato flavor in the finished dish. Add bourbon, garlic and seasonings, then blend in cottage cheese and you get a creamy sauce that tastes MUCH more decadent than the ingredient list suggests.

 Cottage cheese = creamy + protein. Blending cottage cheese into the sauce is one of my favorite tricks for adding creaminess without relying on heavy cream. It also helps bump up the protein, giving this dinner 20 grams of protein per serving.

Leftovers are FIRE. Honestly, I think this might be even better the next day. The flavors have time to hang out, the sauce gets even more delicious and it reheats beautifully. Make it for dinner and you’ve got an easy lunch waiting for you.

Easy to customize. Want to push the protein even higher? Stir in about 1 cup of cooked, chopped chicken breast for a heartier meal. Cooked shrimp would also be delicious, or you could add another protein you love. This is one of those recipes that gives you a great starting point and plenty of room to make it your own.

Great macros. This recipe makes 4 servings, with approximately 417 calories, 32g carbohydrates, 18g fat and 20g protein per serving.

To learn more about Don Pepino Pizza Sauce

This roasted zucchini and chickpeas recipe features a creamy bourbon tomato sauce made with cottage cheese for a delicious, protein-packed veggie-forward dinner.
Print
Roasted Zucchini and Chickpeas with Creamy Cottage Cheese Tomato Sauce
Prep Time
10 mins
Cook Time
5 hrs 30 mins
Total Time
40 mins
 

This roasted zucchini and chickpeas recipe features a creamy bourbon tomato sauce made with cottage cheese for a delicious, protein-packed veggie-forward dinner.

Servings: 4 people
Calories: 417 kcal
Ingredients
  • For veggies:
  • 1 lb. zucchini cut crosswise in 1/3s and then cut into ‘sticks’
  • 1 15 oz. can chickpeas drained and rinsed
  • 4 oz grape tomatoes halved lengthwise
  • 2 tbsp olive oil divided
  • ½ tsp sea salt
  • ½ tsp ground black pepper
  • 2 tbsp Italian seasoning divided
  • For Sauce:
  • 1.2 Tbsp. olive oil
  • 1 tbsp minced garlic
  • ½ cup finely chopped onion
  • 1 teaspoon crushed red pepper
  • 3 oz. bourbon
  • 1 tbsp honey
  • 15- oz can Don Pepimo pizza sauce
  • 12 ounces cottage cheese blended
  • Garnish:
  • 2.5 oz bacon crumbles
  • 1/3 cup grated Parmesan cheese
  • ¼ cup chopped fresh Italian parsle
Instructions
  1. Preheat oven to 400F.
  2. Slice zucchini in 1/3s crosswise, and then slice each 1/3 into half. Next to make “sticks”, cut each half into approx. 4 to 5 cuts lengthwise. Set aside in large bowl
  3. Drain and rinse chickpeas; set aside in the large bowl.
  4. Cut the tomatoes in half, lengthwise. Set aside in the large bowl.
  5. Drizzle veggies in the bowl with the 2 tbsp of olive oil. The sprinkle on salt, pepper, and 1 Tbsp. of the Italian seasoning and stir until evenly coated.
  6. Pour out prepared vegetables onto rimmed baking sheet and roast in oven for 20-25 minutes, shaking up halfway through for even cooking.
  7. While veggies are roasting, prepare the sauce.
  8. Add cottage cheese to the blender and process until mostly smooth (a few lumps okay); set aside.
  9. In 10” skillet, add ½ tbsp olive oil, along with minced garlic and onion and sauté until softened and fragrant; approx. 2-3 minutes. Next add in red pepper flakes and remaining 1 tbsp Italian seasoning and stir until bloomed, approx. 30 seconds.
  10. Pour in the bourbon and deglaze the pan quickly; stirring for 30 seconds.
  11. Next pour in the pizza sauce. Stir around for 2 minutes or so until heated.
  12. Next add the blended cottage cheese. Stir continuously for another 2 minutes, or until heated through.
  13. Garnish with Parmesan cheese, chopped parsley and bacon crumbles
Recipe Notes

417 cal, 32g carb, 18g fat, 20g protein

Mexican-Style Pot Roast: Easy Protein Meal Prep

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If you love a fork-tender pot roast with big flavor but don’t love a recipe that requires a sink full of dirty dishes and an hour of chopping, this Mexican-Style Pot Roast needs to go on your list.

It’s hearty, delicious, protein-packed (30g per serving) and incredibly easy to make, thanks to a few smart shortcuts: canned corn, black beans and tomatoes, plus prepared pico de gallo and picante sauce. No chopping or tedious prep work required. Dust the beef with a seasoned flour, and brown in a Dutch Oven. Then it’s a dump-and-forget-about-it recipe – just cover and let it slowly braise until the chuck roast is tender enough to pull apart with a fork. That’s pretty much it.

And once you have that flavorful shredded beef, you’ve got the foundation for tacos, salads, bowls, loaded sweet potatoes and plenty more. It’s also an excellent meal-prep recipe, giving you a protein-packed option that can be reinvented throughout the week. Also, you can freeze it in meal-sized portions for up to six months.

Why This Pot Roast Works

Pantry friendly: Canned corn, black beans and tomatoes are easy to keep on hand, while prepared salsa and pico add plenty of flavor without a lot of prep.

Minimal prep: No need to chop a mountain of vegetables or stand over a pan stirring.

Fork tender: Chuck roast is ideal for low-and-slow cooking. Given enough time, the connective tissue breaks down and the beef becomes tender and shreddable.

Versatile: Make tacos one night, a taco salad the next and a loaded sweet potato after that. One pot can become several completely different meals.

High protein: Beef provides high-quality protein along with nutrients such as iron, zinc and vitamin B12, making it a satisfying choice for an active lifestyle and supporting muscle maintenance and repair.

Choosing a Chuck Roast

I recommend a 2½- to 3-pound chuck roast for this recipe. It’s a good size for fitting comfortably in your pot while keeping the ratio of beef to the other ingredients just right. That said, a slightly larger roast will work, too. Just make sure your pot is large enough and allow additional cooking time if needed. The real test is tenderness: when you can easily pull the beef apart with a fork, it’s done.

Can You Make It in a Slow Cooker?

Absolutely, but with an asterick!*  Instead of braising the roast in the oven, add the ingredients to your slow cooker and cook on LOW for about 7–8 hours, or until the beef is tender enough to pull apart easily with a fork. Cooking time is a guideline rather than a hard deadline. If the beef isn’t shredding easily, give it more time. *You will not be able to brown the roast in a slow cooker per the recipe, but you have two choices: 1) skip the step, it will still cook and shred up fine without browning (just a little flavor will be lost). Or, 2) brown in a skillet before adding to the slow cooker (the only con is that it dirties another dish).

Easy Ingredient Swaps

This recipe is flexible, but there are a couple of things to keep in mind.

  • Fresh corn: Substitute fresh-shucked corn or frozen kernels for canned if you prefer.
  • Fresh tomatoes: Fresh chopped tomatoes and peppers can replace the canned.
  • Beans: Stick with canned beans or beans you’ve already cooked. Don’t use dry beans — there isn’t enough cooking liquid in this recipe to cook them properly.
  • Beer: Use whatever beer you prefer. If you don’t want to use beer, substitute an equal amount of beef or vegetable broth.
  • Flour: This pot roast browns in the first step with a bit of seasoned all-purpose flour. However if gluten-free swaps are needed, try rice flour or potato starch instead.

So Many Ways to Serve It

The original recipe calls for serving the shredded beef in flour tortillas with Mexican cheese, but don’t stop there. Basically, if it can hold shredded Mexican-style beef, you’re in business.

  • Tacos with avocado, cilantro, lime, cheese and extra salsa
  • Taco salad over greens with corn, beans, tomatoes and avocado
  • Loaded sweet potatoes topped with beef, salsa and avocado
  • Burrito bowls with rice, lettuce, beans, corn and your favorite toppings
  • Quesadillas with melted cheese and shredded beef
  • Nachos layered with beef, beans, corn and cheese
  • Stuffed peppers with the beef mixture and a little melted cheese

Why I Love It for Meal Prep

This is exactly the kind of meal prep I can get behind. Instead of making five identical meals and eating the same thing every day, make one big batch of really good beef and change how you serve it (see above).

Tacos on Monday. Salad on Tuesday. A loaded sweet potato on Wednesday. Burrito bowls later in the week. The beef is already cooked, seasoned and ready to go, so getting a satisfying, protein-rich meal on the table becomes much easier. And because chuck roast reheats beautifully, this is one of those recipes that may actually make you look forward to leftovers.

Tips for the Best Mexican-Style Pot Roast

  • Brown the roast first. That quick sear adds another layer of flavor.
  • Keep the shortcuts. Using prepared pico and salsa isn’t cheating — it’s what makes this recipe so easy.
  • Don’t cook dry beans in the pot. Use canned or previously cooked beans.
  • Don’t rush it. Low and slow is what transforms chuck roast from tough to fork tender.
  • Let the beef rest before shredding. A short rest makes it easier to pull apart and gives the juices a chance to settle.
  • Shred Test: Most importantly, don’t pull the roast out just because the timer says it’s done. If the fork doesn’t slide in easily and the meat won’t pull apart, it needs more time.
This easy Mexican-Style Pot Roast turns a chuck roast and a handful of pantry-friendly ingredients into tender, flavorful shredded beef you can use ALL week. Tacos tonight, taco salad tomorrow, loaded sweet potato the next day. Now that's my kind of meal prep!
This easy Mexican-Style Pot Roast turns a chuck roast and a handful of pantry-friendly ingredients into tender, flavorful shredded beef you can use ALL week. Tacos tonight, taco salad tomorrow, loaded sweet potato the next day. Now that's my kind of meal prep!
Print
Mexican-Style Pot Roast
Prep Time
15 mins
Cook Time
3 hrs 15 mins
Total Time
3 hrs 30 mins
 
This easy Mexican-style pot roast is fork-tender, flavorful and protein-packed, with pantry-friendly ingredients and prepared salsa for minimal prep. (Adapted from BeefLovingTexans.com)
Course: dinner, entree
Cuisine: Mexican
Keyword: beef, one pot, pot roast
Calories: 400 kcal
Ingredients
  • 2 ½-3 lbs. Chuck Roast
  • 2 Tbsp. avocado oil or grapeseed or vegetable
  • 3 Tbsp. all-purpose flour or rice flour or potato starch if gluten-free
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 1 tsp. ground cumin
  • 1 cup Mexican beer recipe tested with Tecate but use what you prefer or swap with broth
  • 1 can 10 oz. diced tomatoes and green chilies
  • 1 can 15 oz. corn, drained
  • 1 can 15 oz. black beans, drained and rinsed
  • 1 cup prepared pico de gallo
  • 1 cup prepared picante sauce
  • Taco optionals: tortillas shredded cheese, cilantro, avocado, sour cream, etc.
Instructions
  1. Preheat oven to 325°F. Heat oil in 3.5 to 5.5 quart Dutch oven over MEDIUM-HIGH heat, until hot.
  2. Combine flour, salt, pepper and cumin in small bowl and mix. Sprinkle/ pat onto roast and turn to coat evenly. Place roast in hot pan. Brown on both sides for 2-3 minutes each.
  3. Add beer, tomatoes, corn, black beans, pico de gallo and picante sauce. Cover tightly with lid and place in preheated oven. Cook 3 -3 ½ hours, or
  4. Remove from oven, allow to cool 10-15 minutes. Pull roast from pot and shred beef with fork, removing any remaining fat.
  5. Stir back in all of the cooking veggies and some of the liquid into pot roast. Season with additional salt and pepper as needed.
  6. For tacos, serve with tortillas, shredded cheese, chopped cilantro, avocado, sour cream and/or whatever you prefer.
  7. Store leftovers in air-tight container in fridge for up to 5 days or in freezer for up to 6 months.
Recipe Notes

Nutrition information per serving: 400 Calories; 180 Calories from fat; 20.3 g Total Fat (7.1 g Saturated Fat; 8.1 g Monounsaturated Fat); 110 mg Cholesterol; 674.8 mg Sodium; 20.1 g Total Carbohydrate; 4.7 g Dietary Fiber; 30.1 g Protein; 3.4 mg Iron; 430 mg Potassium; .1 mg Thiamin; 0.2 mg Riboflavin; 7.8 mg Niacin (NE); 0.3 mg Vitamin B6; 2.0 mcg Vitamin B12; 6.5 mg Zinc; 26.7 mcg Selenium; 112.9 mg Choline.

Watermelon for Active Agers: A Refreshing Way to Support Strength, Recovery & Healthy Aging

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This post is sponsored by National Watermelon Promotion Board. Learn more about watermelon nutrition and get recipes at Watermelon.org.

When most people think of watermelon, they think of backyard barbecues, pool days, and summer picnics. But this juicy fruit deserves a place in your kitchen for more than just its refreshing, sweet taste. If you’re like me, and committed to staying active, maintaining muscle, and aging strong, watermelon offers a surprising combination of hydration, nutrients, and plant compounds that can help support those goals.

While no single food is a magic cure-all, watermelon does fit beautifully into an overall eating pattern that promotes healthy aging—and it’s one of the easiest (and tastiest) ways to nourish your body ALL year (Even off season, personal-sized watermelons and produce cuts are almost always available). Add watermelon to a menu rich in protein, veggies and whole grain; add in lots of activity and quality sleep, and you’ve got a recipe for aging with strength!

Helps You Stay Hydrated:

Hydration becomes increasingly important and often more challenging as we age. Our natural thirst response tends to diminish over time, making it easier to become mildly dehydrated without even realizing! For active adults who enjoy walking, running, hiking, cycling, pickleball, golf, or strength training outdoors, staying ahead of dehydration is essential.

Because watermelon is made up of about 92% water, it provides both fluids and naturally occurring electrolytes (310mg potassium, 6%DV and 24mg magnesium, 6%DV), making it a refreshing way to contribute to your daily hydration needs. 

And, remember… proper hydration, from all sources, supports:

  • Healthy circulation
  • Temperature regulation during exercise
  • Joint lubrication
  • Cognitive function
  • Energy levels and exercise performance
Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.
Pro tip: watermelon juice is amazing too!

Supports Heart Health:

Heart health becomes even more important as we age. And, yes, even for women! In particular, after menopause, a female’s estrogen drops and cardiovascular risk naturally increases.   

But watermelon can be part of a heart-healthy diet. It’s totally fat-free, and contributes several nutrients associated with cardiovascular wellness, including potassium (6%DV), vitamin C (25%DV), lycopene (12.7 grams of lycopene per 2 cup serving), and l-citrulline (286-1266mg per 2 cup serving). Together, these nutrients help support healthy blood vessel function and normal blood pressure as part of an overall balanced diet and active lifestyle.¹

Also, it’s of interest to note that low fruit intake is one of three dietary factors associated with death from cardiovascular disease (CVD) and type 2 diabetes (T2DM) (the other two dietary factors are high salt intake and low whole-grain intake).  (Watermelon Board)

Healthy Blood Flow:

One of watermelon’s most unique nutritional benefits is its naturally occurring L-citrulline, an amino acid that the body converts into arginine, which is then used to produce nitric oxide.

What’s so cool about this for us active agers? Well, nitric oxide helps relax blood vessels, promoting healthy circulation. Better blood flow means oxygen and nutrients can be delivered more efficiently throughout the body, including to working muscles during exercise.

Emerging research suggests this may have benefits for cardiovascular health. A 2025 meta-analysis of randomized controlled trials found that L-citrulline supplementation and watermelon intake significantly reduced both systolic and diastolic blood pressure in middle-aged and older adults, supporting watermelon as part of an overall heart-healthy dietary pattern.¹

Rich in Lycopene

Watermelon’s vibrant red color isn’t just beautiful. It comes from lycopene, a powerful antioxidant. Everyday life and especially exercise, creates oxidative stress within the body. While this is a normal process, excessive oxidative stress over time is associated with aging and chronic disease. Lycopene and the other antioxidants in watermelon may help neutralize free radicals and support your body’s natural defense systems. Diets rich in lycopene have been associated with improved cardiovascular health and reduced markers of oxidative stress.²

Watermelon Greek Yogurt Parfait with Pistachios & Chia Seeds

Helps You Refuel After Exercise:

After a workout, replenishing energy stores and repairing muscle tissue, are your body’s two priorities. Watermelon naturally provides carbohydrates that help replenish glycogen, the stored form of energy your muscles rely on and use up during intense/prolonged exercise.

To maximize recovery, I like to pair watermelon with a quality source of protein, such as cottage cheese, Greek yogurt, chicken, lean beef, my favorite fish, or even with protein powder in a smoothie (like my Watermelon Beet Smoothie). Also, check out the huge collection of recipes at Watermelon.org.

Supports Healthy Skin and Connective Tissue:

Caring for and supporting the tissues that keep us moving is another essential of healthy aging. Watermelon provides vitamin C (25% of DRV), an essential nutrient needed to produce collagen, the protein that helps maintain healthy skin, cartilage, blood vessels, tendons, and ligaments. Combined with its high water content, watermelon can help support and hydrate skin health from the inside out while contributing nutrients important for connective tissue.

Naturally Sweet Way to Satisfy Cravings:

If you’re trying to make more nutrient-dense choices without giving up dessert, watermelon is an easy win. Its natural sweetness, high water content, and satisfying volume make it a refreshing alternative to many calorie-dense treats. It comes in at only 80 calories per 2-cup serving. Rather than feeling deprived, you can enjoy something sweet while also getting hydration, vitamins, antioxidants, and beneficial plant compounds.

Visit Watermelon.org for more information on the Nutrition Facts and Health Benefits of Watermelon.

References

  1. Chen Y, et al. Effects of L-citrulline supplementation and watermelon consumption on blood pressure in adults: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN. 2025.
  2. Burton-Freeman B, et al. Watermelon and Health: A Review of the Current Evidence. Critical Reviews in Food Science and Nutrition. 2019;59(15):2422-2436.
  3. Lumeng JC, et al. Watermelon consumption is associated with improved nutrient intake and diet quality in children and adults. Nutrients. 2022;14:4147.