Enjoy Grilling in Hawaii Without Sacrificing Your Health

Written By Dash Corpe

In Hawaii, summer means more time spent outdoors, more family potlucks, and definitely more grilling. Whether it’s fresh-caught fish, smoky huli huli chicken, or a table full of side dishes, local- style BBQ potlucks are a staple of the season. As a dietitian living on O’ahu, I love helping people enjoy all the flavors of a Hawaiian BBQ while making nourishing choices that support long-term health. With a few simple tweaks, you can grill smarter, feel better, and still enjoy every bite. 

Healthier Grilling Choices

Luckily, some of Hawaii’s most popular grilling options are already great for you! Fresh fish like ahi or mahi mahi are lean, high in protein, and packed with omega-3 fats, which support heart and brain health. Huli huli chicken, when prepared with a lighter homemade marinade, can be a fantastic lean protein option as well. 

Want to add more variety to your grill? Try tossing on: 

  • Portobello mushrooms or eggplant slices

  • Tofu or tempeh skewers with a ginger-miso glaze

  • Bell peppers, pineapple chunks, and zucchini for colorful veggie kabobs

Marinating ahead of time adds flavor and helps reduce harmful compounds from forming during grilling. Use ingredients like garlic, ginger, lemon or lime juice, coconut aminos, and olive oil to build depth without overloading on sugar or salt. 

What to Bring to the Potluck - Dietitian-Approved Picks

Heading to a family BBQ or friend’s potluck and want to bring something that tastes good and feels good? Here are a few go-to ideas: 

  • Grilled Veggie Skewers with a side of tahini dip or hummus

  • Brown Rice Salad with edamame, cucumber, sesame and soy 

  • Watermelon and Cucumber Salad with mint and drizzle of honey

  • Rainbow Pasta Salad with whole grain noodles, olives, cherry tomatoes, and a lemony dressing

When building your plate, try this simple visual guide: half fruits and veggies, a quarter lean protein, and a quarter whole grains or starch. It’s an easy way to eat balanced without overthinking it. 

BBQ Sides and Sauces Have Sneaky Sugars and Sodium

While sides and sauces make a BBQ extra tasty, they’re also where added sugars and sodium can sneak in. Here are some ways to lighten up your plate: 

  • Make a DIY huli huli marinade using fresh pineapple juice, low-sodium soy sauce or coconut aminos, ginger, garlic, and a touch of honey. 

  • Skip the heavy mayo-based sides and offer alternatives like a yogurt-based slaw or grilled corn with chili-lime butter. 

  • Opt for whole food-based condiments like guacamole or salsa instead of sugary BBQ sauces. 

For reference, a 2 tablespoon serving of traditional BBQ sauce can have up to 12 grams of sugar, that’s nearly 3 tablespoons! (USDA FoodData Central)

Put Your Habits to Work

A balanced BBQ experience isn’t just about the food. Here are a few healthy habits to bring to your next gathering: 

  • Hydrate! Bring a reusable water bottle, Hawaii’s summer heat can be sneaky. 

  • Get moving. Toss a frisbee, play with your keiki, or go for a beach walk after eating. 

  • Slow down. Eat mindfully, savor flavors, and connect with friends and family. 

These small lifestyle tweaks add up and can support digestion, energy, and overall well-being. 

A Quick Note on Grilling and Health - What to Know About TMAO

Grilling meats over high heat or open flame can create compounds like TMAO (trimethylamine N-oxide), which some studies have linked to increased inflammation and chronic disease risk. High levels of TMAO in the body have been associated with a great risk of cardiovascular disease and, more recently, a potential connection to cognitive decline and Alzheimer’s (American College of Lifestyle Medicine, 2024). 

But don’t worry, you don’t have to give up grilling. Here are a few easy tips to reduce TMAO exposure: 

  • Marinate meats with vinegar, lemon or other acids, which may reduce harmful compounds from forming. 

  • Use indirect heat or wrap foods in foil to minimize charring. 

  • Avoid overcooking or blackening meats. Aim for a golden-brown finish instead.

If you want to learn more check out the articles from News Medical Life Sciences here.

Enjoy the Flavors and Feel Good Too

Grilling season is one of the best parts of summer in Hawaii, and it doesn’t have to be at odds with your health goals. With a few smart swaps and a little planning, you can bring nourishing dishes to any potluck and enjoy delicious grilled favorites without worry. It’s all about balance, flavor, and fun. 

Need help with meal ideas or nutrition tips tailored to your lifestyle? Book a consultation call or follow us on Instagram for more local, practical wellness inspiration. 


References:

News Medical (2025). “This molecule links your diet to stroke and Alzheimer’s—here’s how to stop it”

USDA FoodData Central. “Barbeque Sauce Nutrition Facts.”

Harvard T.H. Chan School of Public Health. “Grilling and Cancer Risk.”

Academy of Nutrition and Dietetics. “Tips for Healthy Grilling.”

Dash Corpe
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