Watermelon is the quintessential summer fruit. Not only is it delicious, visually appealing, and readily available, but its 90% water content makes it an excellent choice for weight loss—it's a sweet, satisfying snack that helps you feel full longer compared to many other options. Research from the University of Kentucky indicates that watermelon can improve lipid profiles and reduce fat accumulation, thanks to its high concentration of anthocyanin. This compound helps suppress fat-storage genes and is also responsible for watermelon's vibrant color. Additionally, watermelon can help alleviate muscle soreness after intense workouts.
Whether you're aiming to shed pounds, seeking the ideal post-workout refreshment, or simply looking for a unique way to feature watermelon in your July 4th BBQ, we've got plenty of healthy watermelon recipes to explore. Prepare to be amazed by the versatility of this fruit as you dive into watermelon season!
1) Watermelon Margaritas
What's a cookout without a cool, refreshing beverage?
2) Watermelon & Kiwi Pops
Struggling with the heat and humidity? Refresh yourself with a homemade popsicle that’s both healthy and easy to make. With a simple ingredient list and less sugar than most store-bought options, these treats are a standout. All you need is watermelon, a few kiwis, and some popsicle sticks.
To make these delicious treats, just puree watermelon and kiwi, mix them together, and pour the blend into popsicle molds. Freeze them, and you’ll have the perfect watermelon-kiwi popsicles ready to cool you down!
3) Balsamic Watermelon Chicken Salad
All it takes is seven ingredients and roughly 30 minutes to create this delightfully sweet and crunchy salad. It’s crafted on a base of spinach, a powerful muscle-building green loaded with iron to combat fatigue, plant-based omega-3s, and folate, which helps reduce the risk of heart disease and osteoporosis.
4) Watermelon Blueberry Salsa
Ditch the store-bought salsa and make this simple, yet impressively healthy dip at home. Perfect with veggies or tortilla chips, it’s a creative addition to any party platter. If you prefer not to share, it also serves as an excellent topper for grilled chicken or salads. To whip up this recipe, all you need is a knife, a cutting board, and a food processor.
5) Watermelon, Feta, & Basil Quinoa
If you've never tried combining grains with watermelon, this summer dish will be a game-changer. To create it, you’ll need quinoa—which is unique among grains as a complete protein source—along with watermelon, honey, feta cheese, basil, lime juice, and a few basic seasonings. The straightforward yet vibrant flavors will delight both children and adults. Pair it with BBQ chicken and vegetables for a family meal that’s sure to impress.
6) Chili Lime Cucumber Noodles on Salted Watermelon with Mint & Basil
This no-cook watermelon dish bursts with flavor from added lime juice, chili powder, honey, mint, and basil. A single serving delivers 62% of your daily vitamin C and 37% of the recommended daily intake of vitamin A, an antioxidant essential for immunity, vision, bone growth, and cell function.
7) Watermelon Gazpacho
Who knew that watermelon could be transformed into a chilled soup? This clever blogger did. All you need is a blender, making preparation and cleanup a breeze—a definite plus. Savor this refreshing soup as a starter or pair it with a sandwich, wrap, or a hearty salad for a complete meal.
8) Watermelon Bacon Salad
Attention, bacon enthusiasts! Watermelon and bacon might seem like an unconventional pair, but trust us, it's a tasty match. This inventive salad blends sweet, salty, crunchy, and refreshing elements to create a dish that satisfies all your cravings while only containing 150 calories.
9) Grilled Watermelon Caprese Salad
If you haven't tried grilling watermelon yet, make this the summer to give it a go. In this recipe, the charred watermelon provides a delightful twist on the traditional tomato Caprese salad, offering a fresh and delicious variation you're sure to enjoy.
10) Fresh Mint Granita with Watermelon & Raspberries
Savor this elegant refreshment featuring tart raspberries, sweet watermelon, and a touch of cool mint leaves alongside your next meal.
11) Grilled Shrimp Tacos with Corn & Cotija Salsa
We're excited about the idea of spicing up July 4th with some tacos, but truly, this dish is perfect for any day of the week. Filled with zesty shrimp, corn, and diced watermelon, this recipe offers a burst of varied flavors in every bite.
12) Chili Lime Watermelon
For another watermelon snack option, try these chili-lime cubes. The simple sweet and spicy combination is irresistible.
13) Watermelon Salad with Basil Ginger Dressing
This salad packs more protein than your typical fruit salad, courtesy of the slivered almonds sprinkled throughout. A light basil-ginger dressing drizzle perfectly offsets the sharpness of the red onions mingled with heaps of sweet watermelon. The only sugars in this dish come from the honey and the watermelon itself. Treat yourself to the cooling refreshment of this fruit bowl that finishes with a spicy flourish!
14) Watermelon Frosty
Wendy's Frosty has met its match with this refreshing alternative. That's right: the creative mind at Running to the Kitchen has crafted a lower-calorie, lactose-free version of the cherished fast-food treat. Cool off and savor this chilled drink that’s sure to delight.
15) Spinach, Watermelon, & Zucchini Salad
As mentioned before, watermelon is largely made up of water, but zucchini tops it with about 95% water content, according to WebMD. Pairing the two in this salad makes it exceptionally hydrating and satisfyingly filling. The grilled item nestled on the bed of greens, highlighted by splashes of pink from the watermelon, might look like chicken, but it’s actually grilled Halloumi cheese. Halloumi holds its shape when heated, making it perfect for grilling. Plus, it’s arguably one of the tastiest cheeses around!
16) Strawberry Chia Watermelon Smoothie
Chia seeds can be added to fruit bowls, smoothies, oatmeal, yogurt parfaits, and much more. With five grams of fiber per tablespoon, it's easy to see why they're such a popular ingredient. Additionally, chia seeds have a unique ability to absorb liquid, causing them to expand and thicken whatever they're mixed into. The result? You'll feel satiated more quickly!
17) Heirloom Tomato, Watermelon, & Fennel Salad
Fennel might not get as much attention as well-known superfoods like beets and kale, but it's a powerhouse in its own right, especially due to its content of a specific amino acid called histidine. Histidine plays a role in producing hemoglobin, the protein that carries oxygen in red blood cells. When combined with iron, histidine can help combat anemia. Non-pregnant women need about 15 to 18 milligrams of iron per day, and the vitamin C-rich tomatoes and watermelon in this salad enhance iron absorption. Enjoy the energizing benefits of this nutritious dish right away!
18) Watermelon Feta Salad with Cornmeal Crusted Fried Scallops
This dish isn't the epitome of health—fried scallops are not meant for frequent consumption—but it was too tempting to ignore. It's packed with protein, ensuring that a single serving is enough to leave you feeling full. Interesting to note: your body can only synthesize 20 to 30 grams of protein at one time, so consuming more than that can lead to fat storage. Consider this a friendly heads-up!
19) Watermelon Lime Slushie
Talk about refreshing! The lime brings a zesty twist to this ultra-sweet drink, helping you stay hydrated during a sun-filled day. Choose this slushie over a beer or margarita, which can dehydrate you and potentially increase your risk of heatstroke.
20) Watermelon Salad with Feta & Mint
Here's an interesting tidbit about combining fruit with cheese: it can help stabilize your blood sugar levels. Most fruits have a low glycemic index, meaning they don’t cause a rapid spike in your blood sugar after consumption. Watermelon, however, has a medium glycemic index and is digested more quickly, potentially leading to an immediate sugar spike and subsequent cravings for more food. But when watermelon is eaten with protein, this effect is moderated, helping you feel fuller for longer. Additionally, incorporating protein can even boost your metabolism!
21) Summer Melon Fruit Salad
Sometimes, you crave a timeless side dish, and that's exactly what this fruit salad offers. Featuring watermelon, cantaloupe, honeydew, strawberries, blueberries, and more, it's bound to be the most vibrant side dish at your Fourth of July celebration.
22) Coconut Lime Watermelon Slushie
It's no coincidence there are multiple slushies on this list. However, this one stands out—have you ever sipped a frozen drink straight from a hollowed-out pineapple? Now, imagine doing the same with a watermelon. Mind-blowing, right?
23) Watermelon Juice
Not in the mood for a slushie? Try juicing your watermelon instead! It's as easy as pie and much healthier for you!