Here's how to keep your diet on track while enjoying the tailgate.
28 Healthy Tailgate Foods That’ll Make You Feel Like a Winner
Updated on May 15, 2024
1/28
Sesame Pulled Pork Sandwiches
Total Time
4 hours 45 min
Servings
12 servings
From the Recipe Creator:
I wanted to build a better pork sandwich, and this Asian-style filling was a huge hit with my husband and coworkers. Bring on the wasabi mayo. —Jennifer Berry, Lexington, Ohio
Nutrition Facts:
1 sandwich: 324 calories, 9g fat (2g saturated fat), 64mg cholesterol, 756mg sodium, 33g carbohydrate (14g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
2/28
Fresh Fruit Bowl
Total Time
15 min
Servings
16 servings
From the Recipe Creator:
The glorious colors of the fruit make this a festive salad. Slightly sweet and chilled, it makes a nice accompaniment to a grilled entree. —Marlon Kirst, Troy, Michigan
Nutrition Facts:
3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
3/28
Turkey Chili
Total Time
6 hours 50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I've taken my mother's healthy turkey chili recipe and made it thicker and more robust. It's a favorite, especially in fall and winter. —Celesta Zanger, Bloomfield Hills, Michigan
Nutrition Facts:
1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.
4/28
Watermelon Mint Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
I invented this refreshing fruit salad one sultry afternoon while my friends were gathered around my pool. It was quick to prepare and disappeared from their plates even quicker. The kids loved it too! —Antoinette DuBeck, Huntingdon Valley, Pennsylvania
Nutrition Facts:
3/4 cup: 56 calories, 2g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 9g carbohydrate (9g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit.
5/28
Simple Guacamole
Total Time
10 min
Servings
1-1/2 cups
From the Recipe Creator:
Because avocados can brown quickly, it’s best to make this guacamole just before serving. If you have to make it a little in advance, place the avocado pits in the guacamole until ready to serve. —Heidi Main, Anchorage, AK
Nutrition Facts:
2 tablespoons: 53 calories, 5g fat (1g saturated fat), 0 cholesterol, 51mg sodium, 3g carbohydrate (0 sugars, 2g fiber), 1g protein.
6/28
Strawberry-Rhubarb Ice Pops
Total Time
25 min
Servings
8 pops
From the Recipe Creator:
These cool, creamy pops are a deliciously different way to use up the bounty from your rhubarb patch. —Donna Linihan, Moncton, New Brunswick
Nutrition Facts:
1 pop: 72 calories, 0 fat (0 saturated fat), 2mg cholesterol, 18mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
7/28
Ruby Raspberry Slaw
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Give ordinary coleslaw a "berry" tangy twist. It's sure to get raves at your next picnic or potluck. —Deborah Biggs, Omaha, Nebraska
Nutrition Facts:
3/4 cup: 122 calories, 11g fat (1g saturated fat), 3mg cholesterol, 144mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
8/28
Chipotle Carnitas
Total Time
10 hours 28 min
Servings
16 servings
From the Recipe Creator:
Here's a terrific recipe for your next weeknight dinner. Set out various toppings and garnishes so your family members can customize their own tostadas with the lime-kissed shredded pork. —Jan Valdez, Chicago, Illinois
Nutrition Facts:
1 tostada: 269 calories, 15g fat (5g saturated fat), 76mg cholesterol, 279mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 medium-fat meat, 1/2 starch.
9/28
Barley Corn Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
A terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears! —Mary Ann Kieffer of Lawrence, Kansas
Nutrition Facts:
2/3 cup: 156 calories, 5g fat (0 saturated fat), 0 cholesterol, 202mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
10/28
Avocado Bean Dip
Total Time
15 min
Servings
2 cups
From the Recipe Creator:
I love guacamole! But I add beans to boost the amount of fiber in this version. It has a texture similar to hummus and is perfect for dipping chips, pita or veggies. —Raquel Haggard, Edmond, Oklahoma
Nutrition Facts:
1/4 cup (calculated without chips): 80 calories, 4g fat (0 saturated fat), 0 cholesterol, 143mg sodium, 10g carbohydrate (0 sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
11/28
Bacon & Swiss Chicken Sandwiches
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I created this chicken sandwich recipe based on a meal my daughter ordered at a restaurant. She likes to dip her sandwich in the extra honey-mustard sauce. —Marilyn Moberg, Papillion, Nebraska
Nutrition Facts:
1 sandwich: 410 calories, 17g fat (6g saturated fat), 91mg cholesterol, 667mg sodium, 29g carbohydrate (9g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 2 fat.
12/28
Chunky Banana Cream Freeze
Total Time
15 min
Servings
6 servings (3 cups)
From the Recipe Creator:
Everyone loves ice cream, but we all know it doesn't make a great after-school snack. Until this! With its sweet banana-almond flavor and chunky texture, this appealing banana peanut butter "ice cream" is a crowd-pleaser. People who ask me for the recipe can't believe how easy it is to make. —Kristen Bloom, Okinawa, Japan
Nutrition Facts:
1/2 cup: 181 calories, 7g fat (2g saturated fat), 0 cholesterol, 35mg sodium, 29g carbohydrate (16g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
13/28
Shrimp Avocado Salad
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
14/28
Peanut Butter Dip
Total Time
10 min
Servings
2-1/2 cups
From the Recipe Creator:
My mom got this peanut butter dip recipe from a neighbor years ago. She always made it for us kids in the fall when apples were in season. Now I make it for my children. —Juli Meyers, Hinesville, Georgia
Nutrition Facts:
2 tablespoons (calculated without apples): 126 calories, 10g fat (3g saturated fat), 5mg cholesterol, 115mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 5g protein.
15/28
Tarragon Asparagus Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I love asparagus, and I love it even more when drizzled with my light, lemony vinaigrette dressing with a touch of tarragon. It's perfect as a side for fresh spring meals. —Linda Lace, Winter Park, Florida
Nutrition Facts:
1 serving: 77 calories, 7g fat (1g saturated fat), 0 cholesterol, 387mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
16/28
Baked Apple Surprise
Total Time
45 min
Servings
2 servings
From the Recipe Creator:
This sweet-savory recipe is a favorite. Use Brie instead of blue cheese if you like things creamier. My tip? Bake the apples in a muffin tin so they won’t roll around. —Jessica Levinson, Nyack, New York
Nutrition Facts:
2 filled apple halves: 181 calories, 3g fat (2g saturated fat), 6mg cholesterol, 141mg sodium, 39g carbohydrate (27g sugars, 5g fiber), 3g protein.
17/28
Berry White Ice Pops
Total Time
10 min
Servings
10 pops
From the Recipe Creator:
Nothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut
Nutrition Facts:
1 pop: 51 calories, 2g fat (1g saturated fat), 4mg cholesterol, 19mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch.
18/28
Beans, Bacon & Tomato Bake
Total Time
45 min
Servings
12 servings
From the Recipe Creator:
Bacon, tomatoes and lima beans combine for a nutrient-packed side dish that makes the perfect accompaniment to turkey. —Karen Kumpulainen, Forest City, North Carolina
Nutrition Facts:
2/3 cup: 230 calories, 8g fat (3g saturated fat), 12mg cholesterol, 666mg sodium, 30g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
19/28
Strawberry Salsa
Total Time
15 min
Servings
4 cups
From the Recipe Creator:
This deliciously different salsa is versatile, fresh-tasting and colorful. People are surprised to see a salsa made with strawberries, but it's excellent over grilled chicken and pork or as a dip with corn chips. —Jean Giroux, Belchertown, Massachusetts
Nutrition Facts:
1/4 cup: 19 calories, 1g fat (0 saturated fat), 0 cholesterol, 1mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 0 protein.
Diabetic Exchanges: 1 free food.
20/28
Caprese Skewers
Total Time
10 min
Servings
12 kabobs
From the Recipe Creator:
Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California
Nutrition Facts:
1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.
21/28
Pork Tacos with Mango Salsa
Total Time
6 hours 25 min
Servings
12 servings
From the Recipe Creator:
I've made quite a few tacos in my day, but you can't beat the tender filling made in a slow cooker. These are by far the best pork tacos we've had—and we've tried plenty. Make the mango salsa from scratch if you have time! Yum. —Amber Massey, Argyle, Texas
Nutrition Facts:
2 tacos: 282 calories, 6g fat (2g saturated fat), 64mg cholesterol, 678mg sodium, 30g carbohydrate (5g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
22/28
Fresh Corn & Avocado Dip
Total Time
20 min
Servings
4 cups
From the Recipe Creator:
I alter my sister's recipe by adding a finely chopped jalapeno pepper for a little heat. This tasty dip can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
Nutrition Facts:
1/4 cup (calculated without chips): 52 calories, 3g fat (0 saturated fat), 0 cholesterol, 4mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
23/28
Marinated Tomatoes
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
My niece introduced me to this colorful recipe some time ago. I now make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a great way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia
Nutrition Facts:
about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
24/28
Classic Cobb Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania
Nutrition Facts:
1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
25/28
Southwest Vegetarian Bake
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
This veggie-packed casserole hits the spot on chilly nights. It's a healthy canned vegetable recipe that's perfect any time I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, Illinois
Nutrition Facts:
1 cup: 285 calories, 10g fat (5g saturated fat), 21mg cholesterol, 759mg sodium, 36g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat.
26/28
Spicy Edamame
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
Edamame are young soybeans in their pods. While I love to get them with my sushi when I go out, they are also so easy to make at home. —Mark Neufang, Bayshore, Wisconsin
Nutrition Facts:
1 serving: 52 calories, 2g fat (0 saturated fat), 0 cholesterol, 642mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 4g protein.
27/28
Beet Hummus
Total Time
1 hour 10 min
Servings
4 cups
From the Recipe Creator:
This tasty beetroot hummus is the prettiest pink snack I’ve ever seen. The healthy recipe is handy to make in large batches and keep in the fridge for lunches and snacks throughout the week. —Elizabeth Worndl, Toronto, Ontario
Nutrition Facts:
1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 131mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fat, 1/2 starch.
28/28
Crab-Stuffed Avocados
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
We enjoy having this creamy and crunchy salad out on our deck on summer evenings. And it goes together in minutes flat! —Gail VanGundy, Parker, Colorado
Nutrition Facts:
1/2 stuffed avocado: 326 calories, 26g fat (4g saturated fat), 84mg cholesterol, 654mg sodium, 7g carbohydrate (1g sugars, 5g fiber), 17g protein.
