Southern cuisine, known for its rich flavors and comforting dishes, can be both delicious and healthy. By making smart ingredient swaps and focusing on fresh, whole foods, you can enjoy the flavors of the South without compromising your health. This article explores a variety of healthy Southern recipes that are sure to please your taste buds and nourish your body.
Embracing Lean Proteins
Let’s talk about giving Southern cooking a healthy refresh. Start with lean proteins, like chicken, turkey, or fish. They pack in the flavor without all the extra fat.
Baked BBQ Chicken Breast
This baked BBQ chicken breast is a family favorite that even the kids ask for. A friend made this saucy chicken for us when we had our first child. I pared down the recipe to make it lower in fat and calories. This dish offers a lighter take on a classic Southern flavor.
Nutrition Information (1 serving): 324 calories, 10g fat (3g saturated fat), 111mg cholesterol, 602mg sodium, 16g carbohydrate (15g sugars, 0 fiber), 39g protein.
Carolina Vinegar Chicken (Slow Cooker)
For those who appreciate the tangy, sweet, and slightly spicy taste of Carolina vinegar chicken, this slow cooker version is a must-try. The aroma fills the house, ensuring your family is at the dinner table on time!
Read also: Southern Food, Healthier
Nutrition Information (1/2 cup, calculated without buns): 134 calories, 3g fat (1g saturated fat), 63mg cholesterol, 228mg sodium, 3g carbohydrate (3g sugars, 0 fiber), 23g protein.
Grilled Chicken
This grilled chicken recipe is not only healthy but also keeps your kitchen cool, making it perfect for warm Southern evenings.
Nutrition Information (1 each): 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein.
Country Captain Chicken
Legend has it that the recipe for country captain chicken was brought to Georgia in the early 1800s by a British sea captain. Although it's traditional to serve this over rice, it's also delicious with noodles or mashed potatoes.
Nutrition Information (1 cup): 298 calories, 13g fat (3g saturated fat), 114mg cholesterol, 159mg sodium, 13g carbohydrate (9g sugars, 2g fiber), 32g protein.
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Seafood Sensations
No one will doubt that “light” cooking can be tasty when you put a helping of this zippy shrimp in front of them. The seafood is seasoned just right with garlic, pepper and hot sauce.These recipes highlight the versatility and health benefits of seafood in Southern cooking.
Zippy Shrimp
These zippy shrimp bring a lot of pizazz to the table. Use as much or as little cayenne pepper as you'd like, depending on your family's tastes. We love ours served alongside rice pilaf.
Nutrition Information (3 ounces cooked shrimp): 131 calories, 5g fat (1g saturated fat), 138mg cholesterol, 430mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 19g protein.
Shrimp Soup
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup.
Nutrition Information (1 cup): 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein.
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Pork Dishes with a Twist
These pork recipes offer a flavorful and healthier take on Southern classics.
Grilled Pork Tenderloin
Three bold ingredients will change your grilled pork tenderloin for life. This is exactly the kind of rich, savory, easy-to-prepare recipe I like to serve to company.
Nutrition Information (3 ounces cooked pork): 160 calories, 4g fat (1g saturated fat), 63mg cholesterol, 90mg sodium, 7g carbohydrate (5g sugars, 0 fiber), 22g protein.
Pork Roast
Mom would prepare pork roast for our family, friends and customers at the three restaurants she and Dad owned. The herb rub and vegetables give it a remarkable flavor. It's one of my favorite pork roast recipes.
Nutrition Information (3 ounces cooked pork with about 2 tablespoons gravy): 174 calories, 5g fat (2g saturated fat), 57mg cholesterol, 280mg sodium, 8g carbohydrate (6g sugars, 0 fiber), 22g protein.
Pork Chops with Rice and Black-Eyed Peas
At our house, we're big on healthy eating. These ultra tender chops with colorful rice and black-eyed peas are a meal fancy enough for a dinner party.
Nutrition Information (1 pork chop with 1-1/4 cups rice mixture): 484 calories, 13g fat (4g saturated fat), 82mg cholesterol, 764mg sodium, 45g carbohydrate (7g sugars, 6g fiber), 42g protein.
Sweet Potatoes Stuffed with Pulled Pork and Coleslaw
For a taste of a southern classic, we make sweet potatoes stuffed with pulled pork and coleslaw and manage to sidestep the calorie overload.
Nutrition Information (1 potato with 2/3 cup pork mixture and 1/4 cup coleslaw): 428 calories, 10g fat (3g saturated fat), 62mg cholesterol, 784mg sodium, 52g carbohydrate (23g sugars, 6g fiber), 28g protein.
Beefy Southern Comfort
These beef recipes provide hearty and satisfying flavors while remaining mindful of nutritional balance.
Beef Sandwiches
It's the combination of beef stew meat and tender pork that keeps friends and family asking for these tangy sandwiches. Add a little lettuce and tomato for a crisp contrast.
Nutrition Information (1 sandwich): 444 calories, 12g fat (4g saturated fat), 69mg cholesterol, 684mg sodium, 52g carbohydrate (17g sugars, 3g fiber), 32g protein.
Shredded Beef Sandwiches
A boneless beef roast simmers for hours in a slightly sweet sauce before it's shredded and tucked into rolls to make hearty sandwiches. This is a family favorite.
Nutrition Information (1 sandwich): 339 calories, 8g fat (2g saturated fat), 60mg cholesterol, 606mg sodium, 39g carbohydrate (10g sugars, 1g fiber), 27g protein.
Smoked Brisket
This smoked brisket recipe is always a crowd favorite-it really melts in your mouth!
Nutrition Information (4 ounces cooked beef): 252 calories, 11g fat (3g saturated fat), 68mg cholesterol, 472mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 33g protein.
Vegetarian Southern Delights
Vegetables should also take center stage. Often, Southern food is thought of as fatty and bad for you, but vegetables always have a prominent place on our plates. Southern gardens offer up plenty of delicious options, like okra, greens, sweet potatoes, and tomatoes.
Black-Eyed Pea Salad
My black-eyed pea salad reminds me of a Southern cooking class my husband and I took while visiting Savannah, Georgia. People go nuts for it at picnics and potlucks.
Nutrition Information (3/4 cup): 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein.
Okra and Corn
This dish is representative of my area of the country, and particularly the Texas-Louisiana border. The okra, corn and Creole seasonings are all popular here.
Nutrition Information (2/3 cup): 147 calories, 8g fat (1g saturated fat), 0 cholesterol, 19mg sodium, 20g carbohydrate (8g sugars, 4g fiber), 4g protein.
Succotash
You can't get more southern than this succotash recipe. It comes from my mother, who was a fantastic cook. This dish made her famous-at least with everyone who ever tasted it.
Nutrition Information (3/4 cup): 79 calories, 0 fat (0 saturated fat), 2mg cholesterol, 442mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 4g protein.
Roasted Okra
If you have picky eaters who worry about texture, roasted okra is marvelous. It's OK to crowd the pan. Okra shrinks as it cooks.
Nutrition Information (2/3 cup): 115 calories, 10g fat (1g saturated fat), 0 cholesterol, 302mg sodium, 5g carbohydrate (3g sugars, 3g fiber), 2g protein.
Lemon Roasted Okra
When you want to cook okra without frying it, roast it with lemon juice for a lighter version. Smoked paprika gives the dish even more oomph.
Nutrition Information (2/3 cup): 57 calories, 4g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein.
Black-Eyed Peas and Greens
Time to gather round the table, y'all! This dish has special meaning on New Year's Day, when Southerners eat greens for future wealth and black-eyed peas for prosperity.
Nutrition Information (3/4 cup): 177 calories, 5g fat (1g saturated fat), 1mg cholesterol, 412mg sodium, 24g carbohydrate (3g sugars, 6g fiber), 9g protein.
Collard Greens
I didn't eat southern-style collards until a friend gave me a recipe for greens with bacon and pinto beans. Now I’m delighted to make them.
Nutrition Information (2/3 cup): 145 calories, 5g fat (1g saturated fat), 7mg cholesterol, 382mg sodium, 19g carbohydrate (5g sugars, 7g fiber), 7g protein.
Hearty Meatless Stew
This hearty meatless stew made with convenient canned items is perfect for spicing up a family gathering on a cool day. It tastes as if it's made with love and yet it requires so little time and attention.
Nutrition Information (1 cup): 91 calories, 0 fat (0 saturated fat), 0 cholesterol, 609mg sodium, 19g carbohydrate (6g sugars, 4g fiber), 4g protein.
Southern Sides Reimagined
These side dishes offer a healthy twist on classic Southern flavors.
Air-Fryer Sweet Potato Fries
I can never get enough of these air-fryer sweet potato fries! Even though my grocery store sells them in the frozen foods section, I still love to pull sweet potatoes out of my garden and slice them up fresh!
Pumpkin Grits
There’s nothing like juicy meat served over creamy grits. And the pumpkin in these grits makes them taste like a spicy, comforting bowl of fall flavors. Your family will come running to the table for this one.