Need low-effort summer appetizers that actually fit your goals? ☀️ These five recipes are light, simple to prep, and perfect for warm weather-whether you’re hosting or just want something easy to snack on.
Each recipe is designed to be lower in calories, high in flavor, and surprisingly satisfying. 🥒
🧊 CHECKERBOARD APPETIZER (99 cal | 4g protein per serving, makes 2)
– 1/2 cup cubed watermelon
– 1/2 cup cubed cucumber (peeled)
– 1/4 cup feta cheese, cut into cubes
– Optional: fresh mint, cracked black pepper, or balsamic drizzle
📝 Cut all ingredients into 1-inch cubes. Arrange in a 3×3 or 4×4 checkerboard pattern on a plate. Garnish with mint and a drizzle of balsamic if desired.
🍑 PROSCIUTTO, PEACH & BURRATA TOAST (330 cal | 24g protein, makes 1 serving)
– 1 slice sourdough bread
– 3 tbsp whipped low-fat cottage cheese
– 2 slices prosciutto, torn
– 1 tbsp burrata
– 1/3 ripe peach, thinly sliced
– 2–3 fresh basil leaves
– 1 tsp hemp seeds
– Optional: 1/2 tsp balsamic glaze or hot honey
📝 Toast the bread. Spread with whipped cottage cheese, then layer on peach slices, prosciutto, and burrata. Top with basil and hemp seeds. Drizzle with glaze or honey if using.
🥕 RIBBON CARROT SALAD (100 cal | 2g protein per serving, makes 2)
– 2 large carrots, peeled into ribbons
– 1 green onion, thinly sliced
– 1 clove garlic, minced
– 1 tbsp rice vinegar
– 1 tsp low-sodium soy sauce
– 1 tsp toasted sesame oil
– 1–2 tsp chili crisp (optional)
– 2 tsp sesame seeds
📝 Toss carrot ribbons with green onion, garlic, vinegar, soy sauce, sesame oil, and chili crisp. Sprinkle with sesame seeds. Serve immediately or chill briefly to let flavors develop.
🌽 COWBOY CAVIAR DIP/SALAD (180 cal | 7g protein per serving, makes 2)
– 1/4 cup black beans
– 1/4 cup black-eyed peas
– 1/4 cup corn
– 1/4 cup diced cherry tomatoes
– 1/4 cup diced orange bell pepper
– 1/4 cup diced red bell pepper
– 1/4 cup diced yellow bell pepper
– 2 tbsp chopped red onion
– 1 tsp minced jalapeño
– 1/2 small avocado, diced
– 2 tbsp chopped cilantro
– 1/4 cup cooked shelled edamame
– 2 tsp hemp seeds
Dressing:
– 1 tbsp lime juice
– 1 tsp apple cider vinegar
– 2 tbsp whipped low-fat cottage cheese
– 1/2 tsp chili powder
– Salt + pepper to taste
📝 Toss all salad ingredients in a bowl. Whisk dressing separately, then mix into the salad. Top with hemp seeds before serving.
🌯 SHAVED TOFU GYROS (350 cal | 27g protein, makes 1 serving)
– 1/3 block firm tofu (~5 oz), shaved with a Y-peeler
– 1/2 tbsp olive oil (or spray)
– 1 clove garlic, minced
– 1/2 tsp dried oregano
– 1/4 tsp cumin
– 1/4 tsp smoked paprika
– 1/4 tsp onion powder
– 1 tsp coconut aminos
Tzatziki:
– 3 tbsp whipped low-fat cottage cheese
– 1–2 tsp lemon juice
– 1 tbsp grated cucumber (squeezed dry)
– 1/2 tsp minced garlic
– 1 tsp chopped dill
– Salt and pepper to taste
For assembly:
– 1 large whole grain pita
– 2 tbsp chopped cucumber
– 2 tbsp diced tomato
– 2 tbsp thinly sliced red onion
– Optional: extra dill, sumac, or chili flakes
📝 Sauté shaved tofu with oil, garlic, and spices until golden and crisp. Mix tzatziki ingredients in a bowl. Spread on warmed pita, then top with tofu, veggies, and herbs. Fold and serve.
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