13 Healthy 4th of July Snack Ideas

Lisa MarcAurele

1 July 2024 at 9:45 am·4-min read

If you're starting to see lots of red, white and blue recipes taking over your feed, that means we're getting close to the 4th of July! However, a lot of the most popular dessert and snack recipes out there call for tons of sugar. So, let's take a look at some healthier, yet patriotic, options to celebrate America's birthday so you can feel a little less guilty about eating an extra helping.

If you are hosting an Independence Day bash this year, your guests will thank you for these tasty treats that are lighter (and better) for them. Here are 13 snacks to keep you on track this July 4th holiday.

Healthy 4th of July Recipes

Low-carb berries, like strawberries and raspberries, are perfect to use for the red color and blueberries and blackberries are ideal for the blue. Some of the popular ingredients for the white color include coconut, cream cheese and condensed milk. But, watermelon is another great red fruit and honeydew melon can be used for the white. These make it easy to make healthier versions of popular patriotic dishes.

You'll want to include some grilling recipes and side dishes to complete the menu for your 4th of July celebration. Grilled chicken and juicy burgers are perfect for the main course. And, a mock low-carb potato salad is great for those watching their carbs or following a keto diet.

Scroll through these healthy snacks and be sure to pin your favorites to come back to when you're planning your July 4th menu for the best birthday party America has ever seen!

Healthy July 4th Snacks

<p>Lori Lange</p><p>These sweet frozen treats are easy to prepare (just two ingredients) and are a fantastic use of fresh watermelon! Freeze some coconut milk at the base for a fun layer of white in the popsicle! </p><p><strong>Get the recipe: <a href="https://parade.com/841398/lorilange/easy-watermelon-popsicles/" rel="nofollow noopener" target="_blank" data-ylk="slk:Easy Watermelon Popsicles;elm:context_link;itc:0;sec:content-canvas" class="link ">Easy Watermelon Popsicles</a></strong></p><p><strong>Related: <a href="https://parade.com/886044/brianneizzo/14-of-the-best-popsicle-recipes-to-cool-you-off-on-hot-days/" rel="nofollow noopener" target="_blank" data-ylk="slk:14 Popsicle Recipes To Cool You Off;elm:context_link;itc:0;sec:content-canvas" class="link ">14 Popsicle Recipes To Cool You Off</a></strong></p> — Lori Lange
These sweet frozen treats are easy to prepare (just two ingredients) and are a fantastic use of fresh watermelon! Freeze some coconut milk at the base for a fun layer of white in the popsicle!
**Get the recipe: Easy Watermelon Popsicles**
**Related: 14 Popsicle Recipes To Cool You Off**

<p>Nathalie Jordi, David Carrell Joel Horowitz</p><p>Feel free to play around with the proportion of apples to cranberries in these pops, either way, the red color will pop!</p><p><strong>Get the recipe: <a href="https://parade.com/26875/nathaliejordidavidcarrellandjoelhorowitz/cranberry-apple-ice-pops/" rel="nofollow noopener" target="_blank" data-ylk="slk:Cranberry & Apple Ice Pops;elm:context_link;itc:0;sec:content-canvas" class="link ">Cranberry & Apple Ice Pops</a></strong></p> — Nathalie Jordi, David Carrell Joel Horowitz
Feel free to play around with the proportion of apples to cranberries in these pops, either way, the red color will pop!
**Get the recipe: Cranberry & Apple Ice Pops**

<p>Mark Boughton Photography</p><p>This spicy appetizer features a delightful mix of sweet (watermelon) and savory (cucumber and jicama). As far as low-carb goes, there are no added sugars in this recipe, so it's perfect for keto and low-carb diets. Skip the cucumber or mix in other veggies to create a festive color palette for your celebration. </p><p><strong>Get the recipe: <a href="https://parade.com/661479/alison-ashton/chile-lime-watermelon-cucumber-and-jicama/" rel="nofollow noopener" target="_blank" data-ylk="slk:Chili-Lime Watermelon Cucumber and Jicama Cups;elm:context_link;itc:0;sec:content-canvas" class="link ">Chili-Lime Watermelon Cucumber and Jicama Cups</a></strong></p> — Mark Boughton Photography
This spicy appetizer features a delightful mix of sweet (watermelon) and savory (cucumber and jicama). As far as low-carb goes, there are no added sugars in this recipe, so it's perfect for keto and low-carb diets. Skip the cucumber or mix in other veggies to create a festive color palette for your celebration.
**Get the recipe: Chili-Lime Watermelon Cucumber and Jicama Cups**

<p>Nathalie Jordi, David Carrell Joel Horowitz</p><p>A refreshing popsicle for a hot day.</p><p><strong>Get the recipe: <a href="https://parade.com/27837/nathaliejordidavidcarrellandjoelhorowitz/watermelon-parsley-ice-pops/" rel="nofollow noopener" target="_blank" data-ylk="slk:Watermelon & Parsley Ice Pops;elm:context_link;itc:0;sec:content-canvas" class="link ">Watermelon & Parsley Ice Pops</a></strong></p> — Nathalie Jordi, David Carrell Joel Horowitz
A refreshing popsicle for a hot day.
**Get the recipe: Watermelon & Parsley Ice Pops**

<p>Keto Diet</p><p>Red, white and blue parfaits are the perfect quick-prep dish for Fourth of July celebrations. It layers strawberry, vanilla coconut cream and fresh blueberries.</p><p><strong>Get the recipe: <a href="https://ketodietapp.com/Blog/lchf/low-carb-red-white-and-blue-berry-parfaits" rel="nofollow noopener" target="_blank" data-ylk="slk:Dairy-Free Sugar-Free Patriotic Parfaits;elm:context_link;itc:0;sec:content-canvas" class="link ">Dairy-Free Sugar-Free Patriotic Parfaits</a></strong></p> — Keto Diet
Red, white and blue parfaits are the perfect quick-prep dish for Fourth of July celebrations. It layers strawberry, vanilla coconut cream and fresh blueberries.
**Get the recipe: Dairy-Free Sugar-Free Patriotic Parfaits**

<p>Low Carb Yum</p><p>Mini shots of strawberries, blueberries and mascarpone mousse. It's a patriotic snack that's quick to make, or even make it ahead. </p><p><strong>Get the recipe: <a href="https://lowcarbyum.com/mascarpone-cheese-mousse-berries/" rel="nofollow noopener" target="_blank" data-ylk="slk:Patriotic Mascarpone Mousse;elm:context_link;itc:0;sec:content-canvas" class="link ">Patriotic Mascarpone Mousse</a></strong></p> — Low Carb Yum
Mini shots of strawberries, blueberries and mascarpone mousse. It's a patriotic snack that's quick to make, or even make it ahead.
**Get the recipe: Patriotic Mascarpone Mousse**

<p>Holistically Engineered</p><p>Easy paleo-friendly patriotic parfait can be made ahead for the 4th of July celebrations. It uses coconut cream, but heavy cream could also be used. </p><p><strong>Get the recipe: <a href="https://holisticallyengineered.com/2014/06/paleo-fourth-of-july-dessert.html" rel="nofollow noopener" target="_blank" data-ylk="slk:Paleo Red, White & Blue Parfaits;elm:context_link;itc:0;sec:content-canvas" class="link ">Paleo Red, White & Blue Parfaits</a></strong></p><p><strong>Related: <a href="https://www.yahoo.com/lifestyle/15-loaded-fruit-salads-deserve-150816928.html" data-ylk="slk:15 Loaded Fruit Salads For July 4th;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;" class="link yahoo-link">15 Loaded Fruit Salads For July 4th</a></strong></p> — Holistically Engineered
Easy paleo-friendly patriotic parfait can be made ahead for the 4th of July celebrations. It uses coconut cream, but heavy cream could also be used.
**Get the recipe: Paleo Red, White & Blue Parfaits**
**Related: 15 Loaded Fruit Salads For July 4th**

<p>The Montana Kitchen</p><p>This cheesecake berry salad is so light and refreshing—perfect for a summer picnic! </p><p><strong>Get the recipe: <a href="https://mymontanakitchen.com/cheesecake-berry-salad-thm-s-sugar-free/" rel="nofollow noopener" target="_blank" data-ylk="slk:Cheesecake Berry Salad;elm:context_link;itc:0;sec:content-canvas" class="link ">Cheesecake Berry Salad</a></strong></p> — The Montana Kitchen
This cheesecake berry salad is so light and refreshing—perfect for a summer picnic!
**Get the recipe: Cheesecake Berry Salad**

<p>Low-Carb, So Simple</p><p>A simple and festive dessert is to celebrate the 4th of July. It's the perfect ending to any summer meal. </p><p><strong>Get the recipe: <a href="https://www.lowcarbsosimple.com/red-white-and-blue-dessert-for-celebrating-4th-of-july/" rel="nofollow noopener" target="_blank" data-ylk="slk:Red, White & Blue Fruit Cups;elm:context_link;itc:0;sec:content-canvas" class="link ">Red, White & Blue Fruit Cups</a></strong></p> — Low-Carb, So Simple
A simple and festive dessert is to celebrate the 4th of July. It's the perfect ending to any summer meal.
**Get the recipe: Red, White & Blue Fruit Cups**

<p>Beauty and the Foodie</p><p>Super yummy French Vanilla Angel Food Mini Cakes are low-carb, gluten-free and have a paleo option. </p><p><strong>Get the recipe: <a href="https://beautyandthefoodie.com/french-vanilla-angel-food-cake-grain-free/" rel="nofollow noopener" target="_blank" data-ylk="slk:Patriotic Angel Food Cake;elm:context_link;itc:0;sec:content-canvas" class="link ">Patriotic Angel Food Cake</a></strong></p> — Beauty and the Foodie
Super yummy French Vanilla Angel Food Mini Cakes are low-carb, gluten-free and have a paleo option.
**Get the recipe: Patriotic Angel Food Cake**

<p>Wholesome Yum</p><p>Watermelon pizza with cream cheese icing is the ultimate healthy, low-carb treat. It's festive for the 4th of July (and Flag Day) and refreshing all summer long! </p><p><strong>Get the recipe: <a href="https://www.wholesomeyum.com/recipes/watermelon-pizza-recipe/" rel="nofollow noopener" target="_blank" data-ylk="slk:Watermelon Pizza;elm:context_link;itc:0;sec:content-canvas" class="link ">Watermelon Pizza</a></strong></p> — Wholesome Yum
Watermelon pizza with cream cheese icing is the ultimate healthy, low-carb treat. It's festive for the 4th of July (and Flag Day) and refreshing all summer long!
**Get the recipe: Watermelon Pizza**

<p>Simple So Healthy</p><p>This chicken salad recipe is perfect for a summer picnic. The red, white and blue colors make it a great addition to your July 4th table.</p><p><strong>Get the recipe: <a href="https://simplysohealthy.com/nut-and-berry-chicken-salad/" rel="nofollow noopener" target="_blank" data-ylk="slk:Nut & Berry Chicken Salad;elm:context_link;itc:0;sec:content-canvas" class="link ">Nut & Berry Chicken Salad</a></strong></p> — Simple So Healthy
This chicken salad recipe is perfect for a summer picnic. The red, white and blue colors make it a great addition to your July 4th table.
**Get the recipe: Nut & Berry Chicken Salad**

<p>Joy Filled Eats</p><p>These are as tasty as they are pretty. With a shortbread crust, whipped cream cheese icing and red and blue berries, they are perfectly patriotic.</p><p><strong>Get the recipe: <a href="https://joyfilledeats.com/mini-fruit-pizza-cookies/" rel="nofollow noopener" target="_blank" data-ylk="slk:Keto Fruit Pizza Cookies;elm:context_link;itc:0;sec:content-canvas" class="link ">Keto Fruit Pizza Cookies</a></strong></p><p><strong>Next: <a href="https://parade.com/990593/mayakrampf/easy-keto-desserts-and-sweets-recipes/" rel="nofollow noopener" target="_blank" data-ylk="slk:12 Easy Keto Dessert Recipes;elm:context_link;itc:0;sec:content-canvas" class="link ">12 Easy Keto Dessert Recipes</a></strong></p> — Joy Filled Eats
These are as tasty as they are pretty. With a shortbread crust, whipped cream cheese icing and red and blue berries, they are perfectly patriotic.
**Get the recipe: Keto Fruit Pizza Cookies**
**Next: 12 Easy Keto Dessert Recipes**

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Healthy 4th of July Recipes

Healthy July 4th Snacks

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