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Fourth of July Recipe Roundup

Whether you’re able to gather with friends or extended family this Fourth of July, or are keeping things close to home, we have all the recipes you need to have the best and healthiest food spread for Independence Day! From homemade sauces to main dishes and sides, to a sweet treat that includes health-boosting ingredients, your family will love these recipes for the Fourth of July. Check out these creative and delicious recipes to help you include more vegetables into your meals and get you and your family eating healthier!

I love grilling season! -Alane

Firecracker BurgerFit Burger

1. Firecracker BurgerFit Burger

Spice-lovers, unite! This is the perfect burger for you. Made with ground meat, sweet potatoes, and homemade hot sauce, you’re going to love the spice this burger can offer. Plus, it’s an easy way to include veggies into your 4th of July meal! If not everyone at your 4th of July gathering can take the heat, decrease the amount of hot sauce you add to the meat to make it less spicy. Everyone will enjoy the flavors of this burger whether they like spicy foods or not! Get the recipe here.

Homemade Paleo BBQ Sauce

2. Homemade Paleo BBQ Sauce

It’s a given that something smothered in BBQ sauce has to be served at a 4th of July gathering. Skip the sugar and preservative-filled store-bought BBQ sauce and opt for this delicious and paleo version instead! This homemade paleo BBQ sauce can be made in 20 minutes and will be the perfect marinade, or dipping and dunking sauce for your 4th of July meats. Made with maple syrup instead of the typical brown sugar, this recipe is definitely the healthier option. Can’t get enough of it? Make BurgerFit Firecracker crockpot meatballs tossed in this homemade BBQ sauce. You won’t have to worry about any leftovers here! Get the recipe here.

Gluten-Free Rosemary French Fries

3. Gluten-Free Rosemary French Fries


They’re like regular fries, but fancy! Everyone loves french fries, but this recipe takes it up a notch! Hot and crispy french fries sprinkled with dried or fresh rosemary will make your tastebuds go to French Fry Heaven. We like keeping things simple, so these french fries are as easy as cutting potatoes into ¼ inch slices and baking them. When serving, ditch the ketchup and instead serve Arizona Heat Koops Mustard. It’s our favorite dipping sauce and mustard for just about everything! Find the recipe here.

Dairy-Free Mac & No Cheese

4. Dairy-Free Mac & No Cheese

Nothing says comfort food like mac & cheese does! But if you’re looking for a healthier version or one that is allergy-friendly, then traditional mac and cheese isn’t going to cut it. Fortunately, you don’t have to sacrifice the bevolved comfort food dish, instead make this mac & no cheese! Not only is it dairy-free, but it’s made with butternut squash and green onion for a delicious and veggie-filled meal! Along with the other ingredients, it’s delicious over some gluten-free or regular noodles and will definitely bring comfort to your 4th of July spread. Get the recipe here.

Keto Firecracker Hot Sauce

5. Keto Firecracker Hot Sauce

The perfect hot sauce to accompany your 4th of July festivities! This homemade hot sauce is easy to make and allows you to control what goes into it. Use it to make the Firecracker BurgerFit burger, to add to chicken wings, make a spicy salad dressing, or just leave it out on your 4th of July table and let people hot sauce their food to their heart’s content! Get the recipe here.

BurgerFit Caprese Skewers

6. BurgerFit Caprese Skewers

A fun twist on a party favorite: BurgerFit caprese skewers! Alternate veggie-packed BurgerFit burger bites with mozzarella balls, cherry tomatoes, and fresh basil leaves on wooden skewers. Once they are completed and on your preferred serving dish, drizzle them with balsamic vinegar. Leave out the balsamic vinegar for your guests to drizzle on more if they want! Make sure you involve your kids in the kitchen when making this recipe! They will love helping you make these delicious skewers and may even want to try one! Get the recipe here.

Paleo Four Pepper BurgerFit Burger

7. Paleo Four Pepper BurgerFit Burger

Take advantage of those summer veggies with this paleo four pepper burger! If we’re making burgers for a gathering of any kind, we’re making BurgerFit burgers! It’s a great way to make your meat stretch further and serve a healthier version for everyone to enjoy. We love the four pepper burger because it’s deliciously served as a traditional burger, but is also the perfect recipe for tacos or quesadillas! Get the recipe here!

Gluten-Free Braised Collard Greens

8. Gluten-Free Braised Collard Greens

An easy side dish for your 4th of July festivities that you can feel good about serving! This dish doesn’t shy away from vegetables, and if you have some bacon, you can make it irresistible for everyone! Made with a little curry powder and Koops’ Dijon Mustard gives it the perfect amount of kick! Encourage your guests to put their BurgerFit burger on top for an out-of-this-world meal. Get the recipe here!

Gluten-Free Black Bean Brownies

9. Gluten-Free Black Bean Brownies

Every holiday gathering needs a dessert and these black bean brownies will ensure that your family and guests get the sweet treat they deserve – but with some extra nutrients snuck into them! We love these brownies because they’re gluten-free, dairy-free, but that doesn’t mean their flavor is compromised! Incredibly fudgy and delicious filled with protein and fiber thanks to the black beans! No one will believe you when they hear what they are made of. Make extra to stick in the freezer for later when your guests leave! Get the recipe here!

Whatever your plans for the Fourth of July this year, we got your meal plan covered! Tag us on Instagram if you make one of these recipes and let us know how they turned out!

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Meet our Founder & Koops'

Alane Boyd headshot

Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

About BurgerFit

BurgerFit helps make eating veggies fun and delicious for your pickiest of eaters! Our new take on an old classic combines veggies into delicious meat burgers, transforming them into healthy meals that everyone from 2 to 82 years old can enjoy. Each recipe has been tested with kids of all ages, both young and the grown ones. You’ll have them eating beets (and loving it) before they know it!

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What They’re Saying

Not your typical burger with fries! I grew up just eating burgers with cheese, ketchup, and mustard alongside some fries...This burger offers more nutritional value while still being delicious to eat with the condiments that I love. A side dish of rosemary potatoes in place of fried french fries made it even better. This dish was a nice change from the average burger and had great flavor.


BurgerFit is a valuable resource to have at my office when talking about improving eating habits with my patients. It shows them that making healthier choices doesn’t mean giving up food that they know and love, and it helps them make the transition toward seeing food as a joyful part of self care, rather than something to feel guilty about.


Wait, these are healthy? If I had known, I wouldn't have eaten them...But they are good, so just don't tell me next time.


Trust me when I tell you these burgers are amazing!
I have had the wonderful opportunity to have them, and oh boy! My five-year-old even loved them. This is not your sneaky cook of the nineties, these are burgers your family will love. I cannot wait for the cookbook to come out so we can incorporate these into our weekly family meals.

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.

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