Summer often means less time in the kitchen and more time enjoying outdoor activities. When I finally make it back home, I crave quick, satisfying, and healthy meals to balance out those extra ice cream scoops. These three recipes are my go-to summer staples, offering big flavors and convenient preparation. Each focuses on simplicity, speed, and fresh ingredients.
My summer cooking philosophy centers around fresh, vibrant flavors, with an emphasis on convenience. I aim for recipes where components or the entire dish can be prepped ahead, requiring minimal cook time (ideally under 10 minutes). And of course, loading up on fresh herbs and vegetables is a must.
While I’ll provide macronutrient information for each dish, remember that healthy eating is personalized. These recipes meet my current needs for higher-protein meals, and they might inspire you to find what works best for you.
First up are Chili Oil Dressed Noodles. All components can be made ahead and stored in the fridge, ready for a quick assembly. Inspired by Sichuan Dan Dan Noodles, this version offers a lighter take while still delivering on flavor. Traditional Dan Dan Noodles feature a chili oil vinaigrette, noodles, and seasoned ground pork, swimming in a flavorful, fatty sauce. My version substitutes some ingredients for a healthier option.
The chili oil vinaigrette combines 30 grams of unsalted natural peanut butter (or tahini), 5 grams of sesame oil, 30 grams of soy sauce, 45 grams of your favorite chili crisp, and the juice of half a lime. Adjust these ratios to your liking. This vinaigrette keeps well in the fridge, offering a perfect balance of sweet, spicy, salty, and sour notes.
Chili Oil Dressed Noodles with Asparagus and Ground Bison
For the noodles, soba noodles are a great choice for cold dishes. Cook them according to package directions (typically around 8 minutes). While soba noodles offer good nutrition, if you’re seeking a higher protein option, consider alternatives like edamame pasta or lentil noodles.
Blanched asparagus adds a fresh, crisp element to the dish. Simply boil it for a few minutes until tender-crisp, then chop into smaller pieces. While traditional Dan Dan Noodles might include bok choy, any greens or vegetables can be added for extra volume and minimal calories.
The meat topping features lean ground bison seasoned with salt, minced garlic, and optionally, togarashi or another chili powder. Brown the bison in a hot skillet, breaking it up with a potato masher. Once cooked, add a spoonful of the chili vinaigrette. Store the meat separately in the fridge.
To assemble, add a tablespoon of vinaigrette to a bowl, followed by the cooked noodles, asparagus, bison, and sliced scallions. Drizzle with a little extra vinaigrette and enjoy.
Next is a 10-Minute Chipotle Shrimp Taco, perfect for a high-volume, high-protein meal. Shrimp is an underrated quick-cooking protein. Four ounces of raw shrimp contains about 80 calories and 17 grams of protein. Plus, it’s incredibly versatile and pairs well with various sauces.
Chipotle Shrimp Tacos with Salsa Verde and Pickled Onions
Start with half a pound of frozen shrimp, adding salt, mayonnaise, cumin, and a minced chipotle in adobo. The mayo acts as an oil source, promoting browning in the pan. Prepare your toppings in advance: corn tortillas, low-fat sour cream mixed with hot sauce, pickled onions, and salsa verde.
Cook the shrimp in a hot pan, ensuring not to overcrowd it. Cook until they develop some color and are cooked through. While the shrimp cooks, warm the tortillas directly on top of the shrimp for steaming.
Assemble the tacos with the warmed tortillas, the sour cream mixture, the cooked shrimp, a drizzle of salsa verde, and pickled onions. One taco provides about 163 calories and 13 grams of protein.
Finally, a Lemon Garlic Herb Yogurt Sauce transforms simple grilled meals. This high-protein sauce is a flavorful alternative to calorie-laden options like ranch dressing. A 30-gram serving contains just 26 calories and 2 grams of protein.
Grilled Chicken and Vegetables with Lemon Garlic Herb Yogurt Sauce
Combine non-fat plain yogurt, extra virgin olive oil, lime juice, parsley, fresh mint, black pepper, garlic, and salt in a blender or food processor. Blend until smooth, adjusting seasonings as needed. Store the sauce in a squirt bottle in the fridge for easy use.
Grill large batches of chicken and vegetables. Salting the ingredients ahead of time helps with seasoning and browning. Grill the chicken until cooked through and the vegetables until tender and slightly charred.
Assemble the meal by chopping the grilled vegetables, drizzling with yogurt sauce, adding chopped grilled chicken, more sauce, and topping with feta cheese and pickled onions.
These three recipes offer flexible and flavorful options for healthy summer eating. Prioritizing make-ahead components and quick cooking times allows for more time enjoying the season. These dishes also demonstrate how small tweaks can create healthier versions of classic meals.
