The 4th of July is for sunshine, grilling, and gathering with people you love. It shouldn’t come with a food hangover.

You know what we mean: the bloating, the food coma, the “I need a nap” feeling after a plate (or three) of heavy sides, sugary sauces, and refined carbs.

Good news: You can remix your 4th of July menu to feel amazing and keep the flavors you know and love.

Let’s talk swaps that don’t feel like sacrifices—just smart, satisfying upgrades.

The Classic Problem: Too Much Sugar, Too Many Grains

Traditional BBQ menus are full of sneaky sugar bombs and grain overload:

• Bottled BBQ sauces

• Store-bought buns

• Pasta salad

• Baked beans with brown sugar

• Dessert trays stacked with cookies, cake, and cobbler

All delicious. But also the reason you’re ready to unbutton your jeans by 3 p.m.

The good news? You don’t have to ditch your favorites. You just need a remix.

Smart Swaps That Taste Like the Real Thing

Here are some no-fuss swaps to clean up your 4th of July feast without sacrificing taste:

1. Swap: Bottled BBQ Sauce

Try: A quick homemade BBQ sauce with tomato paste, apple cider vinegar, smoked paprika, garlic powder, and a touch of date syrup or maple.

2. Swap: Store-Bought Buns

Try: Serve your burgers and pulled pork on cassava flour flatbreads, lettuce wraps, or grilled sweet potato rounds.

3. Swap: Traditional Pasta Salad

Try: A veggie-forward version with spiralized zucchini, cherry tomatoes, fresh herbs, and a tangy olive oil vinaigrette.

4. Swap: Chips and Heavy Sides

Try:

• Grilled corn with lime and chili instead of butter and cheese
• Roasted cauliflower or sweet potato wedges
• Slaw with cabbage, carrots, and avocado-lime dressing

5. Swap: Sugar-Heavy Desserts

Try:

• Bake grain-free cookies from our remix recipes
• Make fruit skewers drizzled with dark chocolate
• Try a no-bake cashew cream pie with a nut crust

Drinks That Hydrate and Actually Taste Good

Store-bought sodas and cocktail mixers are loaded with sugar and artificial junk. Instead, remix your sips:

• Sparkling water with muddled berries and mint
• Kombucha mocktails
• Ritual Zero Proof spirits with fresh citrus, herbs, and a splash of seltzer

(Pro tip: our Remix Cocktail Recipes are made to shine at holiday gatherings.)

Your Guide to Hosting a Healthy, Happy 4th

Here’s how to pull off a stress-free, feel-good cookout:

1. Plan a Balanced Menu

• One main protein (like grilled chicken, salmon, or jackfruit)
• A fresh green salad
• Two upgraded sides
• One killer dessert

2. Set the Vibe

• Play chill-hop or classic soul to set a festive-but-relaxed mood
• Offer comfy seating and games (think: cornhole, cards, or a mini trivia setup)
• Encourage a potluck, but share a theme (like “fresh remixes only”) to inspire smart contributions

3. Make It Memorable

• Create a DIY burger or taco station with all the remixed fixings
• Set out cards with fun facts about the ingredients (“This cookie? No grains. No sugar. Still sweet.”)
• Invite guests to vote on their favorite remix dish of the day

This Year, Celebrate and Feel Amazing

You don’t have to give up flavor to feel good.

You don’t have to give up flavor to feel good. With a few intentional swaps and a remix mindset, your 4th of July can be:

—Delicious
—Gut-friendly
—Energy-boosting
—Crowd-approved

You bring the vibes. We’ll bring the remixes.

Check out our remix recipes for clean versions of your favorite classics
Follow @remixology for more holiday food hacks

P.S. Hosting a Remix-style BBQ? Tag us in your pics or stories! We’d love to feature your flavor-forward celebrations. @remixology #RemixMyFourth