See all 32 recipes
Table of Contents
- What Makes a Side Healthy Here
- Sides for Burgers and Hot Dogs
- Sides for Grilled Chicken
- Sides for Ribs and Pulled Pork
- Sides for Steak
- Sides for Fish and Shrimp
- Planning Sides for a Crowd
- Keeping Food Safe Outside
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
A good cookout side makes the grilled main taste better.
This list is sorted by the main on the grill, from burgers to fish. Every recipe makes 12 servings, with exact weights, USDA food safety times, and protein per serving, from 5 to 11 grams.
If you're also planning a potato dish, our potato side dishes has more.
Our Take
Match the side to the main, and keep cold dishes on ice.
What Makes a Side Healthy Here
I set a few rules for every side, and each recipe follows them.
- At least 5 grams of protein per serving, from beans, yogurt, eggs, cheese, or whole grains.
- Vegetables or beans as the main ingredient, not just mayonnaise or cream.
- Olive oil, vinegar, and yogurt for the dressing, with no more than a spoonful of honey or syrup.
- 12 servings per recipe, so you can feed a crowd from one bowl.
Every card ends with a line called Crowd math that gives a scaling or holding tip. Check our high volume low calorie meals if you want more light options.
Sides for Burgers and Hot Dogs
Burgers and hot dogs are salty and rich, so these 7 sides lean cool, crunchy, and tangy. Most are cold salads that you can make the day before.
For the burgers themselves, see our grilled mains for a cookout.
Dill Potato Salad With Greek Yogurt
Greek yogurt takes the place of most of the mayonnaise here, and the chopped eggs add protein. It's the classic cookout salad, just lighter and tangier.
Crowd math: Double it for 24. Set the bowl in ice, and don't leave it out past 2 hours.
Dress the potatoes while warm.
Warm potatoes soak up the vinegar instead of just sitting under the dressing, so every bite tastes seasoned. Let them cool before the yogurt goes in, because heat can thin it out, and keep the bowl cold once it's mixed.
The nutrition: About 9 g protein per serving (1 of 12). The eggs carries the most, and the potatoes comes next.
Crunchy Slaw With Edamame and Yogurt Dressing
The nutrition: Each serving has about 5 g protein, and the batch makes 12. Most of that comes from the edamame, with the Greek yogurt adding more.
A creamy slaw usually means a cup of mayonnaise. Here a tangy yogurt dressing coats the cabbage, and edamame brings crunch and a little protein.
Chill it before serving. It softens.
Raw cabbage needs thirty minutes in the dressing to turn from stiff to pleasantly crisp, and the salt draws a bit of water out, so toss it again before you serve. If it looks watery after an hour, drain the bowl and stir in a spoonful of fresh yogurt.
Crowd math: This makes enough for 12 burgers. Shred the cabbage a day ahead.
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Lighter Baked Beans With Smoked Bacon
Crowd math: Bake it the day before. It reheats well, and it's even better cold from the refrigerator.
Canned navy beans bake with a little bacon, tomato, and maple syrup, so the pot tastes smoky and sweet without a cup of brown sugar. It's the cookout side that people go back for.
Stir it once. It thickens.
The nutrition: Count on roughly 7 g protein per serving, from 12 equal servings. The white beans leads, followed by the bacon.
The sauce looks thin at the start, and it tightens up in the oven as the liquid evaporates, so don't add more tomato sauce unless it's truly dry. It's ready when the edges bubble and a spoon dragged through leaves a trail.
Southwest Black Bean and Corn Salad
Black beans, corn, and bell pepper in a lime and cumin dressing make a no cook side that goes with almost any main. A little yogurt keeps the dressing creamy.
Thaw the corn fully. Drain it.
The nutrition: One serving comes to about 6 g protein, with 12 in all. The black beans carries the most, and the corn comes next.
Frozen corn releases water as it thaws, and that dilutes the dressing if it goes in wet, so pat it dry on a towel first. The salad tastes better after thirty minutes, once the lime and cumin have soaked into the beans.
Crowd math: It doubles easily. Keep it in a bowl of ice if it's hot out.
Three Bean Salad With Herbs
Three bean salad is the old church picnic side, and a vinegar dressing means it needs no mayonnaise at all. Because there's no dairy, it handles a warm afternoon better than most salads.
The nutrition: Per serving, it's about 5 g protein (12 servings). Most of that comes from the chickpeas, with the white beans adding more.
Crowd math: It holds well at a cookout, but keep it shaded and covered.
Make it a day ahead.
The beans soak up the vinegar and honey overnight, so the flavor deepens and the salad tastes balanced rather than sharp. Blanching the green beans first keeps them bright green and takes away their raw squeak.
Marinated Cucumber and White Bean Salad With Feta
Crowd math: Salt the cucumbers lightly. It pulls out water fast.
The nutrition: About 6 g protein per serving (1 of 12). The white beans leads, followed by the feta.
Cucumbers marinate in a red wine vinegar dressing with white beans and fresh dill, and the feta goes in at the end. It's crisp, cold, and filling for a salad.
Add the feta last. It stays creamy.
If the feta sits in the dressing for an hour it turns mushy and the salad looks cloudy, so fold it in just before you serve. The cucumbers release water as they sit, which is why the dressing is on the sharper side.
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Broccoli Salad With Cheddar and Pumpkin Seeds
Broccoli salad is a crunchy, sweet and salty side that usually comes drowned in mayonnaise and sugar. A yogurt dressing and a little honey keep it lighter.
Crowd math: This feeds 12. Keep the bacon separate until serving.
Cut the florets small. They stay crunchy.
Small florets soak up the dressing in an hour and stay crisp, while large ones stay bland in the middle. Stir the bacon and pumpkin seeds in only at the end, so they don't turn soft in the dressing.
The nutrition: Each serving has about 7 g protein, and the batch makes 12. The cheddar carries the most, and the broccoli comes next.
Sides for Grilled Chicken
Grilled chicken is mild, so it can take a bold side. These 6 sides bring grains, beans, and grilled vegetables that stay good at room temperature.
For more grilled mains, see our grilled dinners.
Grilled Zucchini With White Beans and Parmesan
The nutrition: Count on roughly 6 g protein per serving, from 12 equal servings. Most of that comes from the white beans, with the Parmesan adding more.
Zucchini cooks fast on the grill, and white beans turn it into a side with some staying power. Lemon and basil keep it fresh.
Cut thick rounds. They won't fall through.
Half inch slices stay firm enough to hold grill marks without turning soft, and a medium high grill gives them color before the center collapses. Toss them with the warm beans while they're hot, and the garlic and lemon soak right in.
Crowd math: Grill it just before the chicken comes off, and keep it warm in a covered pan.
Quinoa Tabbouleh With Chickpeas and Edamame
Crowd math: It gets better as it sits, so it's a good one to make early in the day.
Quinoa replaces bulgur in this tabbouleh, and chickpeas and edamame make it a full protein side. It's also naturally gluten free.
Chop the parsley fine. It's the dish.
The nutrition: One serving comes to about 8 g protein, with 12 in all. The quinoa leads, followed by the chickpeas.
Tabbouleh gets its flavor from a large amount of parsley, so use two full cups and dry it well after washing, because wet leaves make the salad soggy. The quinoa should be fully cooled, or it will wilt the herbs and cucumber.
Greek Orzo Salad With Chickpeas
Orzo is small enough to feel like rice and soak up a vinegar dressing. With chickpeas and feta, one cup works as a light lunch.
Rinse the orzo. It stops sticking.
The nutrition: Per serving, it's about 8 g protein (12 servings). The pasta carries the most, and the feta comes next.
Cold water washes off the starch that makes pasta clump, and it cools the orzo so the feta stays in cubes. If the salad tightens up in the refrigerator, loosen it with a spoonful of olive oil and a squeeze of lemon.
Crowd math: It doubles well, but don't mix in the feta until it's time to serve.
Green Bean and White Bean Salad With Parmesan
Crisp green beans and creamy white beans share a lemon Dijon dressing. Shaved Parmesan and toasted almonds add salt and crunch.
The nutrition: About 7 g protein per serving (1 of 12). Most of that comes from the white beans, with the Parmesan adding more.
Crowd math: Dress it an hour ahead. Add the nuts at the table.
Shock them in cold water.
Plunging blanched green beans into cold water stops the cooking at once and sets their bright green color, which is the difference between a fresh salad and a limp one. Add the almonds right before serving, because they soften in dressing.
Farro Salad With Roasted Peppers and Feta
Crowd math: It's sturdy, so it makes a good make ahead dish. Keep it covered on ice.
The nutrition: Each serving has about 7 g protein, and the batch makes 12. The farro leads, followed by the chickpeas.
Chewy farro, roasted red peppers, and feta make a hearty grain salad that tastes the same cold or at room temperature. It's a good partner for grilled meat.
Cook the farro until chewy. Not mushy.
Farro should keep a slight bite after simmering, so start tasting at twenty five minutes and drain it as soon as it's tender. Jarred peppers save you from roasting your own, and a little of their juice makes a good addition to the dressing.
Roasted Sweet Potato Salad With Black Beans and Lime
Roasted sweet potatoes turn caramelized at the edges, and black beans and lime balance the sweetness. It's served warm or at room temperature, so no ice is needed.
Crowd math: Serve it within 2 hours of cooking, and keep leftovers cold.
Use two baking sheets. Don't crowd them.
Cubes that touch each other steam instead of browning, so give them space and let the oven do its work. Toss them with the dressing while they're still warm, and they'll take in the lime and chili.
The nutrition: Count on roughly 5 g protein per serving, from 12 equal servings. The black beans carries the most, and the sweet potatoes comes next.
Sides for Ribs and Pulled Pork
Ribs and pulled pork are sweet and smoky, and they need sides that cut through the richness. These 6 sides are tangy slaws, braised greens, and hearty baked dishes.
For more pork, see our pork dinners.
Red Cabbage Slaw With Edamame and Pumpkin Seeds
The nutrition: One serving comes to about 6 g protein, with 12 in all. Most of that comes from the edamame, with the pumpkin seeds adding more.
Red cabbage gives this slaw a deep color, and edamame and pumpkin seeds add protein and crunch. The cider vinegar dressing has no mayonnaise.
Slice it thin. Crisp wins.
A sharp knife or a mandoline gives thin ribbons that hold up for hours on a warm table, while thick chunks stay tough and chewy. The vinegar turns the cabbage a brighter purple, which is a nice effect on a summer table.
Crowd math: It's good for 12 hot dogs or pulled pork sandwiches. Hold the seeds till the end.
Smoky Collard Greens With Black-Eyed Peas
Crowd math: They're better the next day, so cook them the day before and reheat them.
Collards simmer with bacon and smoked paprika into a Southern style side, and black-eyed peas make it filling. It's a good partner for ribs and pulled pork.
Remove the stems. They're tough.
The nutrition: Per serving, it's about 6 g protein (12 servings). The black-eyed peas leads, followed by the collards.
Fold each leaf lengthwise, cut out the thick rib, and slice the leaves into ribbons, which takes only a few minutes for a pound. A final splash of vinegar brightens the greens and cuts the richness of the bacon.
Lighter Mac and Cheese With Cauliflower
Cauliflower cooks right in the pasta water and disappears into the cheese sauce, so the dish has more vegetables than the usual version. It's still creamy and cheesy.
Undercook the pasta. It bakes more.
The nutrition: About 11 g protein per serving (1 of 12). The cheddar carries the most, and the pasta comes next.
The macaroni finishes cooking in the oven, so pull it from the pot when it's still firm in the middle, or it will turn soft and fall apart. Add the cheese off the heat, because a boiling sauce can turn grainy.
Crowd math: Bake it in a foil pan and it can travel. Keep it hot at 140°F or above.
Greek Yogurt Cornbread
Greek yogurt keeps cornbread moist and adds some protein, so the squares aren't crumbly. Honey gives a hint of sweetness without turning it into cake.
The nutrition: Each square has about 5 g protein, and the batch makes 12. Most of that comes from the Greek yogurt, with the flour adding more.
Crowd math: Cut it into 12 squares. It holds at room temperature for 2 hours.
Don't overmix. Lumps are fine.
Stirring just until the dry flour disappears keeps the crumb tender and moist, while overmixing develops the gluten and makes the squares tough and dry. It's done when the top is golden and a toothpick inserted in the center comes out clean.
Roasted Brussels Sprouts With Chickpeas and Parmesan
Crowd math: Roast them at the last minute. They're best hot and crisp.
The nutrition: Count on roughly 7 g protein per serving, from 12 equal servings. The sprouts leads, followed by the chickpeas.
Brussels sprouts roast until their edges are dark and crisp, and chickpeas roast on the same pan for crunch. Balsamic vinegar and Parmesan finish the dish.
Cut sides down. They brown best.
Place each half cut side down so it touches the hot pan, and don't stir for the first fifteen minutes, which gives the deep browning that makes the dish taste sweet instead of bitter. Use two pans so the sprouts roast and don't steam.
Smoky Pinto Beans With Onions
Pinto beans simmer with onion, garlic, smoked paprika, and tomatoes until the sauce is thick. They're the budget side, and canned beans make them fast.
Crowd math: Keep it in a slow cooker on warm, and it stays at 140°F or above.
Mash some beans. It thickens them.
Pressing a handful of beans against the side of the pot releases starch, and that thickens the sauce without any flour or cream. A pot this size takes about half an hour, and it holds well on low heat for a couple of hours.
The nutrition: One serving comes to about 6 g protein, with 12 in all. The pinto beans carries the most, and the tomatoes comes next.
Sides for Steak
A steak needs sides that can stand up to it and still feel a little lighter. These 6 sides include grilled corn, creamed spinach, crisp potatoes, and a salad.
For more beef, see our steak dinners.
Grilled Asparagus With Chopped Eggs and Parmesan
The nutrition: Per serving, it's about 7 g protein (12 servings). Most of that comes from the eggs, with the asparagus adding more.
Chopped hard cooked eggs, Parmesan, and lemon dress grilled asparagus the way the French do, and the eggs make it a side with some protein. It looks elegant on a platter.
Grill the spears whole. They stay neat.
Thick spears hold up best on the grill and take four or five minutes, while very thin ones can burn or fall through the grates. Snap off the tough ends, and lay the spears crosswise so they stay on top.
Crowd math: Serve it warm or at room temperature, but not longer than 2 hours.
Smashed Potatoes With Greek Yogurt and Chives
Crowd math: Roast them in two batches, and keep the first batch warm in a low oven.
Boiled baby potatoes get smashed and roasted until crisp, then topped with Greek yogurt in place of sour cream. They taste like loaded potatoes without the heavy toppings.
Smash them gently. Keep them whole.
The nutrition: About 7 g protein per serving (1 of 12). The potatoes leads, followed by the Greek yogurt.
Press each potato just until it splits and flattens, then brush the tops with olive oil so they brown at the edges. The potatoes should be fully tender before smashing, which takes fifteen to twenty minutes of boiling.
Garlicky Mushroom and Spinach Sauté With White Beans
Mushrooms brown deeply in a hot pan, and white beans and spinach turn them into a savory side for steak. Balsamic vinegar adds a touch of sweetness.
Don't crowd the pan. Cook in batches.
The nutrition: Each serving has about 6 g protein, and the batch makes 12. The white beans carries the most, and the mushrooms comes next.
Crowded mushrooms release water and steam instead of browning, so give them space and wait until the liquid evaporates before stirring. That takes about eight minutes a batch, and it's what gives the dish its meaty flavor.
Crowd math: Make it just before the steaks rest, so it's hot at the table.
Caprese Chickpea Salad
Tomatoes, mozzarella, and basil are a summer classic, and chickpeas turn them into a salad that can stand next to a steak. It takes about twenty minutes and no heat.
The nutrition: Count on roughly 6 g protein per serving, from 12 equal servings. Most of that comes from the mozzarella, with the chickpeas adding more.
Crowd math: Because it contains cheese, don't let it sit out more than 2 hours.
Use ripe tomatoes. It matters.
A cookout salad is only as good as its tomatoes, so use the ripest you can find and leave them at room temperature, since cold tomatoes lose flavor. Tear the basil at the last minute so it stays green.
Lighter Creamed Spinach With Greek Yogurt
Crowd math: It keeps warm in a slow cooker on low. Stir it every half hour.
The nutrition: One serving comes to about 8 g protein, with 12 in all. The Parmesan leads, followed by the Greek yogurt.
Greek yogurt and a little cream cheese replace the usual cup of heavy cream, and Parmesan adds richness. It's the steakhouse side made lighter.
Squeeze the spinach dry. Very dry.
Frozen spinach holds a surprising amount of water, and any that stays in makes the dish loose and bland, so wring it out in a clean towel. Stir the yogurt in off the boil, since it can split in a hot pan.
Grilled Corn on the Cob With Parmesan Yogurt
Corn on the cob is the easiest cookout side, and a Parmesan yogurt brushed on top replaces the stick of butter. Smoked paprika and lime make it taste like street corn.
Crowd math: Brush the sauce on after grilling. Keep the yogurt cold until then.
Don't soak the husks. Husk it.
With the husks off, the kernels char directly on the grate for deeper flavor, and a medium high grill cooks the corn in about ten to twelve minutes. Turn the ears every few minutes until they're tender and lightly charred in spots.
The nutrition: Per ear, it's about 7 g protein (12 servings). The corn carries the most, and the Greek yogurt comes next.
Sides for Fish and Shrimp
Fish and shrimp are delicate, so these 7 sides are fresh, citrusy, and light. Most are cold, which keeps the grill free for the seafood.
For more fish, see our salmon dinners.
Mango Edamame Salsa With Black Beans
The nutrition: About 5 g protein per serving (1 of 12). Most of that comes from the edamame, with the black beans adding more.
Ripe mango, black beans, and edamame make a sweet and savory salsa that works as a side or a topping. It's a bright partner for grilled fish and shrimp.
Use mangoes that give slightly. Not mushy.
Mangoes that are soft but not mushy hold their cubes and taste sweet without turning into puree. Lime juice stops the fruit from browning, and chilling the salsa for twenty minutes lets the onion mellow.
Crowd math: Make it up to 4 hours ahead, and serve it from a bowl in ice.
Cucumber Dill Yogurt Salad
Crowd math: It stays good for 2 hours outside, but keep the bowl on ice.
Cool yogurt with cucumber, dill, and mint is the best answer to spicy or smoky food. It tastes like tzatziki but works as a salad.
Salt the cucumbers. They release water.
The nutrition: Each serving has about 6 g protein, and the batch makes 12. The Greek yogurt leads, followed by the cucumber.
Letting the sliced cucumbers drain for fifteen minutes keeps the yogurt thick instead of watery, and patting them dry finishes the job. Make it with full fat or two percent Greek yogurt for the best texture.
Lemon Herb Couscous With Chickpeas and Feta
Couscous takes five minutes to cook with boiling water, so it's the fastest grain side here. Lemon, parsley, chickpeas, and feta make it bright and filling.
Cover it tightly. It steams.
The nutrition: Count on roughly 7 g protein per serving, from 12 equal servings. The couscous carries the most, and the chickpeas comes next.
Couscous cooks without a flame, because the boiling water steams the tiny pasta once it's covered, and fluffing it with a fork keeps the grains separate. Cool it for ten minutes before adding the feta, which would melt into a paste while hot.
Crowd math: It's good warm or cold, and it scales up easily in a big bowl.
Greek Chickpea Salad With Feta and Olives
A Greek salad with a full can of chickpeas for each six servings is more of a meal than a side. Feta and olives give it the salty, briny edge that grilled fish likes.
The nutrition: One serving comes to about 6 g protein, with 12 in all. Most of that comes from the chickpeas, with the feta adding more.
Crowd math: Keep the dressing in a jar and toss it just before serving.
Cut the vegetables big. They hold up.
Chunky wedges and slices stay crisp in the dressing for hours, while small pieces turn soft quickly. Add the feta last and handle it gently so it stays in cubes.
Cold Sesame Noodles With Edamame
Crowd math: Keep the bowl on ice, since cooked noodles shouldn't sit warm.
The nutrition: Per serving, it's about 9 g protein (12 servings). The pasta leads, followed by the edamame.
Cold noodles in a peanut and sesame sauce are a favorite at any picnic, and edamame and whole wheat spaghetti add protein and fiber. It takes ten minutes of cooking.
Rinse them in cold water.
Rinsing the cooked spaghetti removes surface starch, which keeps the strands from gluing together as the salad sits. The sauce thickens in the refrigerator, so thin it with a splash of water if it looks stiff.
Corn and Tomato Salad With Feta and Basil
Sweet corn, ripe tomatoes, and basil need almost nothing but a splash of vinegar. White beans and feta turn it into a side with real protein.
Crowd math: Serve it in a bowl over ice. It's best the same day.
Use thawed frozen corn. It works.
Frozen corn is picked at peak sweetness, so it's a fine choice in winter or when fresh ears are mealy. Drain it well, and the salad stays bright and not watery.
The nutrition: About 6 g protein per serving (1 of 12). The corn carries the most, and the feta comes next.
Pineapple Quinoa Salad With Black Beans and Edamame
The nutrition: Each serving has about 6 g protein, and the batch makes 12. Most of that comes from the quinoa, with the edamame adding more.
Sweet pineapple, black beans, edamame, and quinoa make a colorful salad that goes with grilled shrimp or fish. It has plant protein from three sources.
Cut the pineapple small. It spreads.
Small cubes spread the sweetness through every spoonful of the salad, instead of leaving big sugary bites that overpower the beans. Fresh pineapple is best, but drained canned chunks packed in juice will also work in a pinch.
Crowd math: It travels well in a sealed bowl, set in a cooler with ice packs.
Planning Sides for a Crowd
A reliable rule is to serve three or four sides for a group of twelve, and plan about three quarters of a cup of each per person.
- Pick one cold salad, one warm side, and one fresh or grilled vegetable.
- Make the cold salads the day before, and the warm sides the morning of.
- Double a recipe for 24 people, and use two bowls so one stays in the refrigerator.
- Put out smaller serving bowls and refill them, so food doesn't sit out.
For snacks while the grill heats, see our protein snacks for the beach, which travel well in a cooler.
Keeping Food Safe Outside
The USDA's safe temperature chart lists 165°F for reheated leftovers, and hot food should stay at 140°F or above. Cold food should stay at 40°F or below. Perishable food shouldn't sit out more than 2 hours, or 1 hour when it's above 90°F, per the USDA.
- Set cold salads in a bowl of ice, and refresh the ice as it melts.
- Keep hot sides in a slow cooker or a covered pan on a warm setting.
- Serve in small bowls and refill from the refrigerator.
- Refrigerate leftovers within 2 hours, and use them within 3 to 4 days.
Time and Protein at a Glance
Use this list to plan the day. Times include prep, cooking, and chilling, and protein is per serving.
- Dill Potato Salad With Greek Yogurt: 1 hr 45 min, about 9 g protein per serving
- Crunchy Slaw With Edamame and Yogurt Dressing: 50 min, about 5 g protein per serving
- Lighter Baked Beans With Smoked Bacon: 1 hr 15 min, about 7 g protein per serving
- Southwest Black Bean and Corn Salad: 50 min, about 6 g protein per serving
- Three Bean Salad With Herbs: 2 hr 25 min, about 5 g protein per serving
- Marinated Cucumber and White Bean Salad With Feta: 50 min, about 6 g protein per serving
- Broccoli Salad With Cheddar and Pumpkin Seeds: 1 hr 28 min, about 7 g protein per serving
- Grilled Zucchini With White Beans and Parmesan: 27 min, about 6 g protein per serving
- Quinoa Tabbouleh With Chickpeas and Edamame: 55 min, about 8 g protein per serving
- Greek Orzo Salad With Chickpeas: 1 hr, about 8 g protein per serving
- Green Bean and White Bean Salad With Parmesan: 43 min, about 7 g protein per serving
- Farro Salad With Roasted Peppers and Feta: 1 hr 5 min, about 7 g protein per serving
- Roasted Sweet Potato Salad With Black Beans and Lime: 45 min, about 5 g protein per serving
- Red Cabbage Slaw With Edamame and Pumpkin Seeds: 40 min, about 6 g protein per serving
- Smoky Collard Greens With Black-Eyed Peas: 1 hr, about 6 g protein per serving
- Lighter Mac and Cheese With Cauliflower: 55 min, about 11 g protein per serving
- Greek Yogurt Cornbread: 40 min, about 5 g protein per square
- Roasted Brussels Sprouts With Chickpeas and Parmesan: 45 min, about 7 g protein per serving
- Smoky Pinto Beans With Onions: 40 min, about 6 g protein per serving
- Grilled Asparagus With Chopped Eggs and Parmesan: 30 min, about 7 g protein per serving
- Smashed Potatoes With Greek Yogurt and Chives: 1 hr 5 min, about 7 g protein per serving
- Garlicky Mushroom and Spinach Sauté With White Beans: 35 min, about 6 g protein per serving
- Caprese Chickpea Salad: 35 min, about 6 g protein per serving
- Lighter Creamed Spinach With Greek Yogurt: 30 min, about 8 g protein per serving
- Grilled Corn on the Cob With Parmesan Yogurt: 30 min, about 7 g protein per ear
- Mango Edamame Salsa With Black Beans: 40 min, about 5 g protein per serving
- Cucumber Dill Yogurt Salad: 50 min, about 6 g protein per serving
- Lemon Herb Couscous With Chickpeas and Feta: 35 min, about 7 g protein per serving
- Greek Chickpea Salad With Feta and Olives: 35 min, about 6 g protein per serving
- Cold Sesame Noodles With Edamame: 50 min, about 9 g protein per serving
- Corn and Tomato Salad With Feta and Basil: 30 min, about 6 g protein per serving
- Pineapple Quinoa Salad With Black Beans and Edamame: 40 min, about 6 g protein per serving
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by 12 servings. Canned beans are counted drained, dry grains are counted dry, and the numbers are estimates.
Sides carry less protein than mains, so the numbers here are modest, from about 5 to 11 grams. They add to the protein from the grilled main.
Where These Cards Differ From Typical Versions
These cards are my own builds, weighed so the protein can be counted. A test cook is wise before you serve a crowd, especially for the baked dishes.
Many classic cookout sides use a cup of mayonnaise, a stick of butter, or a lot of sugar. These use yogurt, olive oil, and beans instead, so the taste is a little lighter than you may expect.
Questions About Cookout Sides
Which side has the most protein?
Lighter Mac and Cheese With Cauliflower leads at about 11 grams per serving, followed by Dill Potato Salad With Greek Yogurt at about 9 grams and Cold Sesame Noodles With Edamame at about 9. The lowest's the Crunchy Slaw With Edamame and Yogurt Dressing at about 5 grams.
Which sides are vegan?
The southwest black bean salad, the three bean salad, the quinoa tabbouleh without the feta, the pinto beans with vegetable broth, and the mango salsa can be vegan with small swaps. Check the cards for dairy and bacon.
How many sides do I need?
Plan three or four sides for a group of twelve, with about three quarters of a cup of each per person.
How long do leftovers keep?
Cooked leftovers keep 3 to 4 days in the refrigerator, per FoodSafety.gov. Reheat hot dishes to 165°F.
Are these numbers exact?
No. They're estimates based on typical USDA values, and your brands will vary.
1. Dill Potato Salad With Greek Yogurt
Approx. 9g ProteinIngredients: 4 lb (1800 g) Yukon gold potatoes, cut in 3/4 inch cubes; 6 large eggs (50 g each, 300 g); 1 1/2 cups (360 g) plain Greek yogurt; 3 celery ribs, diced (120 g); 1 red onion, diced (150 g); 1/4 cup chopped fresh dill; 2 tbsp Dijon mustard; 2 tbsp cider vinegar; 1 tsp salt; 1/2 tsp black pepper; Water for boiling the potatoes and eggs.
Step 1: Cover the potatoes with cold water, add a pinch of the salt, and boil 10 to 12 minutes, until just tender. Boil the eggs in a second pot for 10 minutes, then cool, peel, and chop them.
Step 2: Drain the potatoes, toss them with the cider vinegar while they're warm, and cool them for 15 minutes.
Step 3: Stir in the Greek yogurt, Dijon mustard, dill, celery, red onion, eggs, remaining salt, and pepper, and chill 1 hour. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
2. Crunchy Slaw With Edamame and Yogurt Dressing
Approx. 5g ProteinIngredients: 1 medium head green cabbage, shredded (900 g); 4 carrots, shredded (240 g); 1 1/2 cups (200 g) shelled edamame, thawed; 1 cup (240 g) plain Greek yogurt; 4 scallions, sliced (60 g); 3 tbsp cider vinegar; 1 tbsp honey; 1 tbsp Dijon mustard; 3/4 tsp salt; 1/2 tsp black pepper.
Step 1: Whisk the Greek yogurt, cider vinegar, honey, Dijon mustard, salt, and pepper until smooth.
Step 2: Toss the cabbage, carrots, edamame, and scallions with the dressing.
Step 3: Chill the slaw 30 minutes so the cabbage softens a little. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
3. Lighter Baked Beans With Smoked Bacon
Approx. 7g ProteinIngredients: 4 cans (15 oz each) navy beans, drained (1020 g); 4 slices bacon, chopped (about 85 g); 1 yellow onion, diced (150 g); 1 cup (250 g) tomato sauce; 1/4 cup maple syrup; 2 tbsp Dijon mustard; 1 tbsp apple cider vinegar; 1 tsp smoked paprika; 1/2 cup water; 1/2 tsp salt.
Step 1: Heat the oven to 350°F. Cook the bacon in a Dutch oven for 5 minutes, add the onion, and cook until tender, about 5 minutes.
Step 2: Stir in the navy beans, tomato sauce, maple syrup, Dijon mustard, cider vinegar, smoked paprika, water, and salt.
Step 3: Bake uncovered 45 minutes, stirring once, until bubbling and thick. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
4. Southwest Black Bean and Corn Salad
Approx. 6g ProteinIngredients: 2 cans (15 oz each) black beans, drained (510 g); 1 lb (450 g) frozen corn, thawed; 1 red bell pepper, diced (150 g); 1 red onion, diced (100 g); 1 cup (170 g) cherry tomatoes, quartered; 1 cup (60 g) chopped fresh cilantro; 1/2 cup (120 g) plain Greek yogurt; 1/3 cup lime juice; 3 tbsp olive oil; 2 tsp ground cumin; 1 tsp salt.
Step 1: Whisk the lime juice, olive oil, cumin, and salt with the Greek yogurt.
Step 2: Toss the black beans, corn, bell pepper, red onion, cherry tomatoes, and cilantro with the dressing.
Step 3: Chill 30 minutes so the flavors blend. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
5. Three Bean Salad With Herbs
Approx. 5g ProteinIngredients: 1 lb (450 g) green beans, trimmed and cut in 1 inch pieces; 1 can (15 oz) kidney beans, drained (255 g); 1 can (15 oz) chickpeas, drained (255 g); 1 can (15 oz) white beans, drained (255 g); 1 red onion, diced (100 g); 1/4 cup chopped fresh parsley; 1/4 cup red wine vinegar; 1/4 cup olive oil; 1 tbsp honey; 3/4 tsp salt; Water for blanching the green beans.
Step 1: Blanch the green beans in boiling water for 3 minutes, until bright green and tender crisp, then drain and cool them in cold water.
Step 2: Whisk the red wine vinegar, olive oil, honey, and salt together.
Step 3: Toss the green beans, kidney beans, chickpeas, white beans, red onion, and parsley with the dressing and chill at least 2 hours. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
6. Marinated Cucumber and White Bean Salad With Feta
Approx. 6g ProteinIngredients: 3 cucumbers, sliced (900 g); 2 cans (15 oz each) white beans, drained (510 g); 6 oz (170 g) feta cheese, crumbled; 1 red onion, diced (100 g); 1/4 cup chopped fresh dill; 1/4 cup red wine vinegar; 3 tbsp olive oil; 1 tsp dried oregano; 1/2 tsp black pepper.
Step 1: Whisk the red wine vinegar, olive oil, oregano, and pepper together.
Step 2: Toss the cucumbers, white beans, red onion, and dill with the dressing and let them sit 30 minutes.
Step 3: Fold in the feta just before serving. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
7. Broccoli Salad With Cheddar and Pumpkin Seeds
Approx. 7g ProteinIngredients: 2 lb (900 g) broccoli, cut in small florets; 4 slices bacon (about 85 g); 4 oz (113 g) sharp cheddar cheese, cubed; 1/4 cup (35 g) pumpkin seeds; 1 red onion, diced (75 g); 3/4 cup (180 g) plain Greek yogurt; 3 tbsp cider vinegar; 1 tbsp honey; 1/2 tsp salt; 1/2 tsp black pepper.
Step 1: Cook the bacon in a skillet for 6 to 8 minutes, until crisp, then crumble it.
Step 2: Whisk the Greek yogurt, cider vinegar, honey, salt, and pepper together and toss with the broccoli, cheddar, and red onion.
Step 3: Chill 1 hour, then stir in the bacon and pumpkin seeds. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
8. Grilled Zucchini With White Beans and Parmesan
Approx. 6g ProteinIngredients: 3 lb (1360 g) zucchini, cut in 1/2 inch rounds; 2 cans (15 oz each) white beans, drained (510 g); 1/2 cup (50 g) grated Parmesan; 3 garlic cloves (9 g); 1/4 cup chopped fresh basil; 3 tbsp lemon juice; 1/4 cup olive oil; 1 tsp salt.
Step 1: Heat a grill to medium high. Toss the zucchini with half the olive oil and half the salt and grill 3 to 4 minutes a side, until tender and marked.
Step 2: Warm the white beans and garlic in the remaining olive oil for 3 minutes, until steaming, and stir in the lemon juice and remaining salt.
Step 3: Toss the zucchini with the beans, Parmesan, and basil. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
9. Quinoa Tabbouleh With Chickpeas and Edamame
Approx. 8g ProteinIngredients: 4 cups cooked quinoa, cooled (about 740 g); 1 can (15 oz) chickpeas, drained (255 g); 1 cup (150 g) shelled edamame, thawed; 4 oz (113 g) feta cheese, crumbled; 2 cups (120 g) chopped fresh parsley; 3 tomatoes, diced (450 g); 1 cucumber, diced (300 g); 1/3 cup lemon juice; 1/4 cup olive oil; 1 tsp salt.
Step 1: Whisk the lemon juice, olive oil, and salt together.
Step 2: Toss the quinoa, chickpeas, edamame, parsley, tomatoes, and cucumber with the dressing.
Step 3: Fold in the feta and chill 30 minutes. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
10. Greek Orzo Salad With Chickpeas
Approx. 8g ProteinIngredients: 12 oz (340 g) dry orzo pasta; 1 can (15 oz) chickpeas, drained (255 g); 6 oz (170 g) feta cheese, crumbled; 1 cucumber, diced (300 g); 1 pint (300 g) cherry tomatoes, halved; 1/2 cup (75 g) kalamata olives, sliced; 1 red onion, diced (75 g); 1/3 cup red wine vinegar; 1/3 cup olive oil; 1 tsp dried oregano; Water for boiling the orzo.
Step 1: Boil the orzo in water for 8 to 10 minutes, until al dente, then drain and rinse with cold water.
Step 2: Whisk the red wine vinegar, olive oil, and oregano together.
Step 3: Toss the orzo, chickpeas, cucumber, cherry tomatoes, olives, and red onion with the dressing, fold in the feta, and chill 30 minutes. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
11. Green Bean and White Bean Salad With Parmesan
Approx. 7g ProteinIngredients: 2 lb (900 g) green beans, trimmed; 2 cans (15 oz each) white beans, drained (510 g); 2 oz (57 g) shaved Parmesan; 1/2 cup (60 g) sliced almonds, toasted; 1/4 cup lemon juice; 1/4 cup olive oil; 1 tbsp Dijon mustard; 1 tsp salt; Water for blanching the green beans.
Step 1: Blanch the green beans in boiling water for 4 minutes, until bright green and tender crisp, then drain and cool in cold water.
Step 2: Whisk the lemon juice, olive oil, Dijon mustard, and salt together.
Step 3: Toss the green beans and white beans with the dressing and top with the Parmesan and almonds. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
12. Farro Salad With Roasted Peppers and Feta
Approx. 7g ProteinIngredients: 1 1/2 cups (300 g) dry farro; 1 can (15 oz) chickpeas, drained (255 g); 1 jar (12 oz) roasted red peppers, drained and chopped (250 g); 4 oz (113 g) feta cheese, crumbled; 1/2 cup (30 g) chopped fresh parsley; 1 red onion, diced (75 g); 3 tbsp red wine vinegar; 1/4 cup olive oil; 1/2 tsp salt; Water for simmering the farro.
Step 1: Simmer the farro in salted water for 25 to 30 minutes, until tender and chewy, then drain and cool.
Step 2: Whisk the red wine vinegar, olive oil, and salt together.
Step 3: Toss the farro, chickpeas, roasted peppers, parsley, and red onion with the dressing, fold in the feta, and chill 20 minutes. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
13. Roasted Sweet Potato Salad With Black Beans and Lime
Approx. 5g ProteinIngredients: 3 lb (1360 g) sweet potatoes, cut in 3/4 inch cubes; 2 cans (15 oz each) black beans, drained (510 g); 4 scallions, sliced (60 g); 1 cup (60 g) chopped fresh cilantro; 1/4 cup lime juice; 1/4 cup olive oil; 2 tsp chili powder; 1 tsp salt.
Step 1: Heat the oven to 425°F. Toss the sweet potatoes with half the olive oil, the chili powder, and half the salt on two baking sheets and roast 25 to 30 minutes, until tender and browned at the edges.
Step 2: Whisk the lime juice, remaining olive oil, and remaining salt together.
Step 3: Toss the sweet potatoes with the black beans, scallions, cilantro, and dressing. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
14. Red Cabbage Slaw With Edamame and Pumpkin Seeds
Approx. 6g ProteinIngredients: 1 medium head red cabbage, shredded (900 g); 2 cups (300 g) shelled edamame, thawed; 1/2 cup (70 g) pumpkin seeds; 1 apple, cut in matchsticks (180 g); 1/3 cup apple cider vinegar; 1/4 cup olive oil; 2 tbsp honey; 1 tbsp Dijon mustard; 3/4 tsp salt.
Step 1: Whisk the cider vinegar, olive oil, honey, Dijon mustard, and salt together.
Step 2: Toss the cabbage, edamame, and apple with the dressing and let it sit 20 minutes.
Step 3: Top with the pumpkin seeds just before serving. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
15. Smoky Collard Greens With Black-Eyed Peas
Approx. 6g ProteinIngredients: 2 lb (900 g) collard greens, stems removed and chopped; 2 cans (15 oz each) black-eyed peas, drained (510 g); 4 slices bacon, chopped (about 85 g); 1 yellow onion, diced (150 g); 4 garlic cloves (12 g); 2 cups chicken broth; 2 tbsp cider vinegar; 1 tsp smoked paprika; 1/2 tsp red pepper flakes.
Step 1: Cook the bacon in a large pot for 5 minutes, then add the onion and cook until tender, 5 minutes, and add the garlic, smoked paprika, and red pepper flakes for 1 minute.
Step 2: Add the collard greens and chicken broth and simmer, covered, for 25 minutes, until tender.
Step 3: Stir in the black-eyed peas and cider vinegar and heat until steaming. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
16. Lighter Mac and Cheese With Cauliflower
Approx. 11g ProteinIngredients: 12 oz (340 g) dry elbow macaroni; 1 lb (450 g) cauliflower florets; 2 cups (225 g) shredded sharp cheddar cheese; 2 cups (480 g) milk; 1/4 cup (30 g) all purpose flour; 2 tbsp butter; 1 tsp dry mustard; 1/2 cup (30 g) panko bread crumbs; 1 tsp salt; Water for boiling the pasta and cauliflower.
Step 1: Heat the oven to 375°F. Boil the macaroni in water for 5 minutes, add the cauliflower for 4 minutes more, until both are tender, and drain.
Step 2: Melt the butter, whisk in the flour and dry mustard for 1 minute, then add the milk and whisk until thickened. Off the heat, stir in the cheddar cheese and salt.
Step 3: Fold in the pasta and cauliflower, pour into a 9 by 13 inch dish, top with the panko, and bake 20 minutes, until bubbling and golden. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
17. Greek Yogurt Cornbread
Approx. 5g ProteinIngredients: 1 1/4 cups (150 g) yellow cornmeal; 1 cup (125 g) all purpose flour; 1 cup (240 g) plain Greek yogurt; 1/2 cup (120 g) milk; 2 large eggs (50 g each, 100 g); 1/4 cup honey; 1 tbsp baking powder; 3 tbsp melted butter; 1/2 tsp salt.
Step 1: Heat the oven to 400°F and grease a 9 by 13 inch pan. Whisk the cornmeal, flour, baking powder, and salt.
Step 2: Whisk the Greek yogurt, milk, eggs, honey, and melted butter, then stir the wet ingredients into the dry until just combined.
Step 3: Pour into the pan and bake 22 to 25 minutes, until golden and a toothpick comes out clean. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
18. Roasted Brussels Sprouts With Chickpeas and Parmesan
Approx. 7g ProteinIngredients: 3 lb (1360 g) Brussels sprouts, halved; 1 can (15 oz) chickpeas, drained (255 g); 1/2 cup (50 g) grated Parmesan; 1/4 cup olive oil; 2 tbsp balsamic vinegar; 1 tsp salt.
Step 1: Heat the oven to 425°F. Toss the Brussels sprouts and chickpeas with the olive oil and salt on two baking sheets.
Step 2: Roast 25 to 30 minutes, until the sprouts are tender and browned and the chickpeas are crisp.
Step 3: Toss with the balsamic vinegar and Parmesan. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
19. Smoky Pinto Beans With Onions
Approx. 6g ProteinIngredients: 4 cans (15 oz each) pinto beans, drained (1020 g); 1 yellow onion, diced (150 g); 4 garlic cloves (12 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 tbsp chili powder; 2 tsp smoked paprika; 1 cup vegetable broth; 2 tbsp olive oil; 1 tsp salt.
Step 1: Cook the onion in the olive oil for 5 minutes, until tender, then add the garlic, chili powder, and smoked paprika for 1 minute.
Step 2: Add the pinto beans, diced tomatoes, vegetable broth, and salt and simmer 20 minutes, until thick.
Step 3: Mash a few beans against the pot to thicken it. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
20. Grilled Asparagus With Chopped Eggs and Parmesan
Approx. 7g ProteinIngredients: 3 lb (1360 g) asparagus, trimmed; 6 large eggs (50 g each, 300 g); 1/2 cup (50 g) grated Parmesan; 1/4 cup chopped fresh parsley; 3 tbsp lemon juice; 1/4 cup olive oil; 1 tsp salt; Water for boiling the eggs.
Step 1: Boil the eggs in water for 10 minutes, then cool, peel, and chop them. Heat a grill to medium high.
Step 2: Toss the asparagus with half the olive oil and half the salt and grill 4 to 5 minutes, turning, until tender and charred in spots.
Step 3: Top with the eggs, Parmesan, parsley, lemon juice, and remaining olive oil and salt. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
21. Smashed Potatoes With Greek Yogurt and Chives
Approx. 7g ProteinIngredients: 4 lb (1800 g) baby potatoes; 1 1/2 cups (360 g) plain Greek yogurt; 1/2 cup (50 g) grated Parmesan; 1/4 cup chopped fresh chives; 1/4 cup olive oil; 1 tsp salt; 1/2 tsp black pepper; Water for boiling the potatoes.
Step 1: Heat the oven to 450°F. Boil the potatoes in salted water for 15 to 20 minutes, until tender, and drain.
Step 2: Set them on two oiled baking sheets, press each flat with a glass, brush with the olive oil, and roast 25 to 30 minutes, until golden and crisp.
Step 3: Top with the Greek yogurt, Parmesan, chives, salt, and pepper. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
22. Garlicky Mushroom and Spinach Sauté With White Beans
Approx. 6g ProteinIngredients: 2 lb (900 g) mushrooms, sliced; 10 oz (283 g) baby spinach; 2 cans (15 oz each) white beans, drained (510 g); 5 garlic cloves (15 g); 1 tbsp fresh thyme leaves; 2 tbsp balsamic vinegar; 3 tbsp olive oil; 1 tsp salt.
Step 1: Cook the mushrooms in the olive oil in two batches, 8 minutes each, until golden and their liquid has cooked off.
Step 2: Add the garlic and thyme for 1 minute, then the white beans and spinach until the spinach wilts.
Step 3: Stir in the balsamic vinegar and salt. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
23. Caprese Chickpea Salad
Approx. 6g ProteinIngredients: 2 lb (900 g) tomatoes, cut in wedges; 8 oz (227 g) fresh mozzarella pearls; 1 can (15 oz) chickpeas, drained (255 g); 1/2 cup (20 g) fresh basil leaves; 3 tbsp balsamic vinegar; 3 tbsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper.
Step 1: Whisk the balsamic vinegar, olive oil, salt, and pepper together.
Step 2: Toss the tomatoes, mozzarella, and chickpeas with the dressing and let them sit 15 minutes.
Step 3: Tear in the basil just before serving. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
24. Lighter Creamed Spinach With Greek Yogurt
Approx. 8g ProteinIngredients: 2 lb (900 g) frozen chopped spinach, thawed and squeezed dry; 1 1/2 cups (360 g) plain Greek yogurt; 4 oz (113 g) cream cheese; 1 cup (100 g) grated Parmesan; 4 garlic cloves (12 g); 1/4 tsp ground nutmeg; 1 tbsp butter; 3/4 tsp salt.
Step 1: Melt the butter and cook the garlic for 1 minute, then stir in the cream cheese until smooth.
Step 2: Add the spinach and cook 5 minutes, until hot and steaming, then lower the heat.
Step 3: Stir in the Greek yogurt, Parmesan, nutmeg, and salt off the boil, since yogurt can curdle. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
25. Grilled Corn on the Cob With Parmesan Yogurt
Approx. 7g ProteinIngredients: 12 ears corn, husked (about 3 lb of kernels, 1360 g); 1 cup (240 g) plain Greek yogurt; 1/2 cup (50 g) grated Parmesan; 2 tbsp lime juice; 1 tsp smoked paprika; 1/4 cup chopped fresh cilantro; 2 tbsp olive oil; 1/2 tsp salt.
Step 1: Heat a grill to medium high. Brush the corn with the olive oil and grill 10 to 12 minutes, turning, until tender and charred in spots.
Step 2: Stir the Greek yogurt, Parmesan, lime juice, smoked paprika, and salt together.
Step 3: Brush the corn with the yogurt mixture and sprinkle with the cilantro. Keep it at 140°F or above while serving, refrigerate within 2 hours, or within 1 hour above 90°F, and reheat leftovers to 165°F within 3 to 4 days.
26. Mango Edamame Salsa With Black Beans
Approx. 5g ProteinIngredients: 3 mangoes, diced (about 900 g); 1 can (15 oz) black beans, drained (255 g); 2 cups (300 g) shelled edamame, thawed; 1 red bell pepper, diced (150 g); 1 red onion, diced (100 g); 1/2 cup (30 g) chopped fresh cilantro; 1/4 cup lime juice; 1/2 tsp salt.
Step 1: Toss the mangoes, black beans, edamame, bell pepper, red onion, and cilantro together.
Step 2: Stir in the lime juice and salt.
Step 3: Chill 20 minutes so the flavors blend. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
27. Cucumber Dill Yogurt Salad
Approx. 6g ProteinIngredients: 3 cucumbers, sliced thin (900 g); 3 cups (720 g) plain Greek yogurt; 2 garlic cloves (6 g); 1/4 cup chopped fresh dill; 1/4 cup chopped fresh mint; 3 tbsp lemon juice; 2 tbsp olive oil; 1 tsp salt.
Step 1: Salt the cucumber slices in a colander and let them drain 15 minutes, then pat them dry.
Step 2: Stir the Greek yogurt, garlic, dill, mint, lemon juice, and olive oil together.
Step 3: Fold in the cucumbers and chill 30 minutes. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
28. Lemon Herb Couscous With Chickpeas and Feta
Approx. 7g ProteinIngredients: 2 cups (340 g) dry couscous; 2 cups boiling water; 1 can (15 oz) chickpeas, drained (255 g); 4 oz (113 g) feta cheese, crumbled; 1/2 cup (30 g) chopped fresh parsley; 3 scallions, sliced (45 g); 1/4 cup lemon juice; 1/4 cup olive oil; 1 tsp salt.
Step 1: Stir the couscous with the boiling water and salt, cover, and let it stand 5 minutes, until the water is absorbed, then fluff it with a fork.
Step 2: Whisk the lemon juice and olive oil and toss with the couscous, chickpeas, parsley, and scallions.
Step 3: Cool 10 minutes, then fold in the feta. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
29. Greek Chickpea Salad With Feta and Olives
Approx. 6g ProteinIngredients: 2 lb (900 g) tomatoes, cut in wedges; 2 cucumbers, sliced (600 g); 2 cans (15 oz each) chickpeas, drained (510 g); 6 oz (170 g) feta cheese, cubed; 3/4 cup (110 g) kalamata olives; 1 red onion, diced (100 g); 1/4 cup red wine vinegar; 1/4 cup olive oil; 2 tsp dried oregano.
Step 1: Whisk the red wine vinegar, olive oil, and oregano together.
Step 2: Toss the tomatoes, cucumbers, chickpeas, olives, and red onion with the dressing and let them sit 15 minutes.
Step 3: Top with the feta. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
30. Cold Sesame Noodles With Edamame
Approx. 9g ProteinIngredients: 12 oz (340 g) dry whole wheat spaghetti; 2 cups (300 g) shelled edamame, thawed; 4 carrots, shredded (240 g); 1 cucumber, sliced (300 g); 4 scallions, sliced (60 g); 1/4 cup (64 g) peanut butter; 1/4 cup (64 g) soy sauce; 2 tbsp rice vinegar; 1 tbsp honey; 1 tbsp sesame oil; Water for boiling the noodles and thinning the sauce.
Step 1: Boil the spaghetti in water for 8 to 10 minutes, until al dente, then drain and rinse in cold water.
Step 2: Whisk the peanut butter, soy sauce, rice vinegar, honey, sesame oil, and a few tablespoons of water until smooth.
Step 3: Toss the noodles with the sauce, edamame, carrots, cucumber, and scallions and chill 20 minutes. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
31. Corn and Tomato Salad With Feta and Basil
Approx. 6g ProteinIngredients: 2 lb (900 g) frozen corn, thawed; 1 lb (450 g) tomatoes, diced; 1 can (15 oz) white beans, drained (255 g); 6 oz (170 g) feta cheese, crumbled; 1/2 cup (20 g) fresh basil, torn; 1 red onion, diced (75 g); 3 tbsp red wine vinegar; 1/4 cup olive oil; 1/2 tsp salt.
Step 1: Whisk the red wine vinegar, olive oil, and salt together.
Step 2: Toss the corn, tomatoes, white beans, and red onion with the dressing and let them sit 15 minutes.
Step 3: Fold in the feta and basil. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
32. Pineapple Quinoa Salad With Black Beans and Edamame
Approx. 6g ProteinIngredients: 4 cups cooked quinoa, cooled (about 740 g); 1 can (15 oz) black beans, drained (255 g); 1 cup (150 g) shelled edamame, thawed; 3 cups (500 g) diced fresh pineapple; 1 red bell pepper, diced (150 g); 4 scallions, sliced (60 g); 1/2 cup (30 g) chopped fresh cilantro; 1/4 cup lime juice; 1/4 cup olive oil; 1 tsp salt.
Step 1: Whisk the lime juice, olive oil, and salt together.
Step 2: Toss the quinoa, black beans, edamame, pineapple, bell pepper, scallions, and cilantro with the dressing.
Step 3: Chill 20 minutes. Keep it at 40°F or below, serve the bowl set in ice, and refrigerate within 2 hours, or within 1 hour above 90°F. Leftovers keep 3 to 4 days.
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