20 Lighter Southern Food Recipes - thefitfork.com (2024)

It’s National Southern Food Day on January 22^nd . . . that’s a thing, y’all! Traditional southern food is a reflection of who we are and where we came from, it’s what brings us together at family gatherings, holidays, special occasions and as regional collective. There are a lot of basic themes of southern food, but most is as unique as the mama that’s putting her spin on it. My “take” is to make healthy southern food based on the classic recipes, using fresh and “fitter” ingredients – I get a burr in my britches (and sometimes bee in my bonnet) when people assume you can’t make healthy southern food.

Check out my 20 Lighter Southern Food Recipes, and come back now, ya hear?!

I’ve a little something for everyone in my collection of 20 Lighter Southern Food Recipes. I’ve minimized the butters and creams and found healthier swaps. I’ve tweaked some recipes to include added vegetables chock full of important nutrients. I’m eliminated traditional sugar, but have NOT kicked all the carbs to the curb– a girl has to have come healthy carbs to get her runs done and to think shrewdly. I hope you enjoy these health!

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Starters:

• Pimento Cheese Snack Ideas:Pimento cheese is a southern food thaaaang, exclamation point. If you’ve never tried this “salad” of grated cheese, mayo, pimento peppers and seasonings, my snack ideas are sure to sway you over to the orange side.
• Classic Deviled Eggs:You can’t have a southern shindig without a platter of traditional deviled eggs. My lower-fat, higher protein version uses Greek yogurt instead of mayo in the yolk smash-up along with traditional Dijon mustard and a little hot pepper sauce. Also, check out the option to decorate the deviled eggs to resemble footballs for game day.
• Ain’t no self-respecting person in Texas and territories over more south that would say no to this hearty, satisfyingly meaty and crunch starter cooked up in cast iron.

Sweet Teas:

• Citrus Cranberry Tea and Ice Ring: Dress up your party with this vibrant, zesty tea and beautiful ice ring.
• Grilled Pineapple Jalapeno Sweet Tea: A smoky, spicy take on a southern staple.
• Mojito Mint Iced Tea: Minty goodness puts this non-alcoholic, low-carb sweet tea over the top!
• Peach Ginger Tea Smoothie (refined sugar free): A yummy, sweet tea inspired treat!

Sides:

• Tomato Salad with Savory Granola:Summers bring a bumper crop of tomatoes south of the Mason-Dixon line, and southern food recipes about – fried green tomatoes come to mind. My tomato salad is a lighter way to enjoy local tomatoes with a dollop of Greek yogurt (for added protein) and homemade, spicy granola.
• Sweet Potato Grits:If you turn up your nose at grits in a southern home, expect not to be invited back. Grits cooked up aren’t bland or boring, they’re an amazingly tasty whole grain. My healthy grits version has grated sweet potatoes in the mix for a unique side dish or breakfast (sprinkle with cinnamon)!
• Cornbread with Jalapenos and Feta:Cornbread may have humble beginnings, but as any good southern food aficionado knows that cornbread is as valuable as gold when it comes to sopping up juices on a dinner plate. Heck, it’s even delicious buttered up and toasted for breakfast as fuel for my run.
• Lemon Ginger Green Beans:Grandma’s green bean casserole may have been heavy with some creamy condensed soups, but I’ve updated the healthy green been with a simple saute with olive oil, lemon, ginger and a sprinkling of almonds. My family loves this healthy green bean recipe!

Mains:

• Black-eyed Pea Grain Bowl:Inspired by the oh-so-southern dish, Hoppin’ Johns, this healthy, whole grain bowl features so many nourishing ingredients including field peas and an egg!
• (with Texas Dressing): In the rare event you’ve got leftover beef brisket, this kale, cranberry and corn salad makes a hearty entrée and leftovers stay great in the fridge for a couple days.
• Skinny Turkey Quinoa Pot Pie Soup:I’ve lightened up the traditional southern pot pie by turning it into a lower-fat soup and topping with just a few biscuit “stars,” rather than a heavy pastry crust. This light pot pie soup is a great way to use turkey leftovers or you can swap in diced chicken breast.
• Best Ever, Super Secret Beef Chili: Every region of the country has their way of making beef chili, but my southern take on this beef dish would really get voted tops at any cookoff. This best chili is perfect for those colder evenings, tail gating and other game day parties.
• Another creative take on southern grits, this healthy grits version features purple sweet potatoes stirred in to complement popping pink shrimp that are harvest in the gulf.salad that also keeps in the fridge for a day or two.

Treats:

• Single-serve Paleo Chocolate Angel Food Cakes: Did you know that angel food cake originated in the south? The first recipe for this light sponge cake was found in a 1839 cookbook called The Kentucky Housewife. My version of this healthier southern dessert uses ingredients like green banana flour and stevia to keep it paleo friendly.
• “Butterless” Butter Cake – Dairy and Gluten Free: Southerners may be known for putting sticks and sticks of butter in desserts – but my take on the ever-popular gooey butter cake features no dairy and is also gluten-free.
• Sugar-free Peach Sauce: When it’s peach season in the south, this sugar-free peach sauce (like apple sauce) is a sweet way to use up all the fruit before it’s too late. Meal prep and freezer friendly.
• Upside Down Cranberry Cornmeal Cake (gluten-free): A simple upside-down cake that uses stevia and a gluten-free baking blend so that everyone can enjoy!

Some of my favorite Southern Food Cookbooks:

Sharing is caring! Do you have any light southern food recipes, favorite regional cookbooks, or tips on how to make southern food healthier? Drop a comment – XOXO, Jennifer

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