Veggie-forward Salads & Sides for Your July 4th Summer Block Party

When it comes to summer cookouts, everyone remembers who made that amazing side dish or salad. If you want to be that guest (or host) . . I have some amazing ideas.

Whether you’re celebrating America’s 250th birthday, the Fourth of July, Labor Day, or simply gathering around the grill with friends and family, these fresh salads, veggie-forward sides, and colorful summer recipes are guaranteed to earn a spot next to the burgers, brisket, and barbecue.

From patriotic salads bursting with seasonal berries to grilled vegetables, watermelon favorites, and healthier comfort-food classics, these recipes are easy to make, travel well, and let summer produce shine.  Here are the summery sides I’ll be fixin’ up this season – bring one or bring them all!

Red, White & Blue Caprese Salad with Blueberries: Nothing says summer celebration quite like red, white, and blue. Fresh tomatoes, creamy mozzarella, sweet blueberries, fragrant basil, and a balsamic drizzle create a patriotic side that’s almost too pretty to eat.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.
Perfect for: America’s 250th celebration, Fourth of July, Memorial Day, or any festive cookout.

Watermelon Raspberry Quinoa Salad with Ginger Mint Dressing: A refreshing mashup of juicy watermelon, sweet raspberries, protein-packed quinoa, and a bright ginger-mint vinaigrette. It’s light, colorful, naturally gluten-free, and hearty enough to hold up on a buffet table without getting soggy.

Hydrate and invigorate with this juicy fresh salad featuring watermelon, raspberries and quinoa! The zingy ginger mint dressing is amazing. It’s a stunningly colorful side dish or add shrimp or salmon for a main dish.
Perfect for: BBQs, pool parties, patriotic celebrations, and healthy meal prep.

No-Crust Tomato Pie: Peak summer tomatoes deserve their moment. This lower-carb, gluten-free tomato pie skips the traditional crust while delivering all the cheesy, savory goodness that makes tomato pie a Southern favorite.

Perfect for: Garden harvests, brunch spreads, or serving alongside grilled meats.

Jalapeño Feta Cornbread:  A warm skillet of homemade cornbread always disappears first. This version gets a flavor upgrade with sweet corn, tangy feta, and just enough jalapeño heat to keep everyone coming back for another slice.

A yummy addition to BBQ or an summery entree salad.

Grilled Corn in the Husk with Creamy Ancho Vinaigrette: Grilling corn right in the husk creates juicy, smoky kernels every time. After grilling, drizzle each ear with my creamy ancho vinaigrette for a restaurant-worthy side that’s incredibly simple.

Grilled Corn with Ancho Vinaigrette is a southwestern inspired side dish for your next bbq or summer celebration.
First, learn how to grill corn in the husk, then finish it with the creamy ancho dressing.

Grilled Avocado Boats with Blistered Tomatoes: If you’ve never grilled an avocado, you’re in for a treat. Warm, creamy avocado halves pair beautifully with smoky blistered tomatoes for a side that’s unexpectedly elegant yet incredibly easy.

Grilled Avocado Boats
Perfect for: Steak night, grilled chicken, seafood, or vegetarian cookouts.

Balsamic Grilled Vegetable Salad: Fire up the grill for more than just meat. Bell peppers, zucchini, onions, asparagus, and other seasonal vegetables caramelize beautifully before being tossed in a tangy balsamic dressing. It’s colorful, healthy, and makes excellent leftovers.

Platter of Grilled Vegetables
Make a double batch, these go fast!

Four Ways to Season Watermelon That Will Blow Your Mind: Sure, watermelon is delicious on its own—but these simple seasoning ideas take it to another level. Sweet, spicy, savory, and tangy combinations transform this classic summer fruit into an unforgettable party snack. 

Watermelon seasoned four different ways
Kick up the flavor party with these easy, sprinkle-on ideas.

Fiesta Five Veggie Potato Salad: This isn’t your average mayo-heavy potato salad. Loaded with five colorful vegetables and a lighter dressing, it’s fresh, vibrant, and packed with flavor while still delivering the comfort everyone expects from a classic picnic side.

Fiesta Five Veggie Potato Salad a yummy, southwestern inspired side dish.
Perfect for: Potlucks, family reunions, cookouts, and meal prep.
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Orange Miso Steak Lettuce Wraps + 6 More Protein Salads

Adding grilled strip steak to my Orange Miso Lettuce Wraps ups the protein to 25 grams -- perfect for the #proteinchallenge!

I love LOVE salads, many of you know that – I post my salad photos ( #saladselfie #saladrevolution #saladintheATX)  nearly every day on Instagram @thefitfork.  Often the mounds of lettuce I get at casual restaurants or take-away are pretty skimpy on the protein – this makes me hungry within the hour, no matter how BIG the salad was – that’s one of the reasons I prefer making my salad at home. Protein is so important for people living a fit and active lifestyle – adequate quality protein promotes heart health, helps muscles recover and grow and gives a long-lasting feeling of fullness that prevents unhealthy snacking later in the day. I got a chance to talk about this and the 30 Day Protein Challenge on Good Day San Antonio on 4th of July Morning!

Sharing ways to get more protein at breakfast, lunch and dinner on KENS5 Great Day San Antonio.

Sharing ways to get more protein at breakfast, lunch and dinner on KENS5 Great Day San Antonio.

There are lots of ways to boost the protein in salads, everyone should be aiming to get 25 – 30 grams of protein per meal adding beans (edamame, garbanzo, and black beans are some of my favorites) and adding a modest amount of nuts with heart-healthy oils like (almonds, walnuts and pistachios are so good) are two ways to reach optimal protein intake – I also love these Snack Crisps from Eat Enlightened. They are baked crunchy from broad (fava) beans and come in a bunch of yummy flavors like Sriracha, Garlic and Barbeque! For only 100 calories, I get an extra 7 grams of protein and lots of satisfying crush – whoohoo, they work as paleo croutons!

Lean beef ups the protein in this healthy, asian-inpsired salad.

Of course, the most direct way to pump up the protein in a salad is by adding lean red meat; chicken, turkey or other poultry; or fish, shrimp  or type of seafood. Today, I’m sharing my recipe for Orange Miso Beef Lettuce Wraps along with a collection of other beef salad ideas I curated in a collection for Mode Stories.

Check out Beef Up a Light Lunch – Seven Steak Inspired Salads

by The Fit Fork at Mode

Eat Nakd Bars - thefitfork.comAlso, I wanted to share with you a yummy snack I’ve been enjoying lately –  Eat Nākd from Natural Balance Foods . Eat Nākd bars are basically fruits and nuts “smooshed” together in a nutritious, healthy bar for convenience  Eat Nākd Protein Crunch bars are just as delicious and are have a bit of plant-based protein added for sustained energy. Individually wrapped for convenience and available in a ton of tempting flavors (hello chocolate mint), these bars are the perfect way to get some quick energy before a workout or when you need a little pick-me-up to nosh on at the office. They are also vegetarian and Paleo diet friendly; gluten, wheat and dairy free; and have no added sugars or hidden extras. These bars are made in Britain and you can order online with quick delivery – this product totally worth checking out!

protein challenge badge

Click photo to sign up!

Join the 30 Day Protein Challenge — you’ll learn how to get enough protein in your diet. Or, you’ll discover why you should rearrange the protein you’re already eating — did you know most Americans eat 2/3s of their daily requirement at dinner? It needs to be evenly portioned out through the day! The #ProteinChallenge also gives you access to delicious recipes and support with nutrition tips and a hunger scale to help you optimize your health!

What is your favorite or most unusual way to add protein to a salad? Please share in the comments below — XOXO, Jennifer

 

This post is sponsored in part my Mode Media. 

Miso Orange Steak Lettuce Wraps
This healthy, Asian inspired salad can be grabbed and wrapped up to-go -- or eat like a traditional salad! Beef and edamame beans pump up the protein so you'll be satisfied through to the next meal!
Cuisine: Asian
Ingredients
  • 2 10 ounce beef Strip Steaks Boneless, cut 1 inch thick
  • 16 leaves Boston or butter lettuce leaves (about 4 to 5-inch diameter)
  • 2 cups ssorted rainbow slaw mix – chopped broccoli stalk, matchstick carrots, shredded cabbage
  • 1/4 cup frozen shelled edamame beans, thawed
  • 1/4 cup thinly sliced radish
  • 1/4 cup slivered toasted almonds
  • 4 ounces Mandarin orange segments
  • 1/4 cup Green Garden Orange Miso Dressing (or Asian vinaigrette of choice)
For Wet Rub
  • 2 tbsp Sriracha sauce
  • 2 cloves garlic, crushed
  • 1 teasponn ground black pepper
Instructions
  1. Combine Rub ingredients; smear evenly onto beef steaks.
  2. Place steaks on grid over medium, ash-covered coals. Grill, covered, 11 to 14 minutes (over medium heat on preheated gas grill 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
  3. Carve steaks into slices. Place lettuce leaves on serving platter. Evenly layer vegetables onto lettuce leaves. Top evenly with steak. Drizzle with vinaigrette; sprinkle with nuts.
  4. Tip: To pan-broil steaks, preheat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook steaks 12 to 15 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.