4th of July BBQ Recipes: Mouthwatering and Powell-Approved!

berry cream pie parfait
berry cream pie parfait

For us, 4th of July celebrations officially kick off summer celebrations and BBQs. I’m sure you’ll agree—there’s just something about spending time outside with your favorite people and eating yummy food that just says “S-U-M-M-E-R”! While some BBQ delicacies can definitely put a cramp in your transformation goals, I’m sharing some super yummy—and totally healthy—recipes that will win over even those die-hard, anti-healthy eaters! Every single one of these is straight from the pages of our new book, Extreme Transformation,  and many can either be found in our Transform app or definitely receive the Transform stamp of approval. Now, while they are written to feed one, if you’d like to share, multiply as needed! 😉

Let’s get cooking! First up…our Spinach Artichoke Dip for an appetizer…

Spinach Artichoke Dip with Pita Chips



1 cup spinach, finely chopped
5 ounces canned artichoke hearts, chopped
1/3 cup Parmesan cheese
1/3 cup mozzarella cheese
2/3 cup plain Greek yogurt
½ teaspoon minced garlic
½ teaspoon lemon juice
½ teaspoon salt-free seasoning blend
12 Stacy’s Pita Chips


  1. Preheat oven to 375 degrees.
  2. Mix the spinach, artichokes, Parmesan, and mozzarella in a medium sized bowl. In a separate bowl, mix the yogurt, garlic, lemon juice, and seasonings. Add the yogurt mixture to the cheese and spinach mixture. Mix well.
  3. When sharing, pour the mixture into a 8×8 baking pan that’s been sprayed with cooking spray. Bake for 25 minutes or until the cheese is golden around the edges.
  4. Sprinkle the top with Parmesan cheese when finished and enjoy with pita chips!

Makes 1 serving

Nutritional information: 511 cals; 21g fat; 35g carbs; 41g protein

And for the main course….get ready to salivate!

BLT Burger and Sweet Potato Fries



½ cup sweet potatoes
Sea salt to taste
¼ lb. beef
Dash each of salt, pepper, cumin, salt-free seasoning blend, dried minced onion
1 whole grain bun
1 slice nitrate-free turkey bacon
1 tablespoon reduced-sugar barbecue sauce
½ tablespoon olive oil mayo OR homemade mayo


  1. Heat oven to 425 degrees. Heat grill or skillet to medium-high heat.
  2. Slice ½ cup sweet potatoes into fries. Place fries in a single layer on baking sheet lined with a crinkled piece of tinfoil that’s been sprayed with cooking spray. Spray the tops with cooking spray or an olive oil misto and sprinkle with sea salt. Bake 15 minutes, flip. Bake another 15 minutes.
  3. Mix beef and seasonings together with your hands and form a patty. Grill burger and bacon or cook on skillet to desired doneness.
  4. Place burger patty on bun. Layer with bacon, lettuce, tomato, barbecue sauce, and mayo. Eat fries on the side OR try and stack them on your burger.

Makes 1 serving

Nutritional information: 590 cals; 24g fat; 57g carbs; 36g protein

Mac and Cheese with Bacon

Clean Cheat

1/3 cup grated 2% cheddar cheese
2 tablespoons nonfat plain Greek Yogurt
2 slices cooked turkey bacon, chopped
2 tablespoons whole grain bread crumbs
2 tablespoons grated Parmesan cheese


1. Preheat oven to 425 degrees. Cook the pasta using the package directions. Add a pinch of sea salt to the water. One cooked, drain and save ¼ cup of the pasta water.
2. Sauté the onions, garlic, and cayenne pepper in a small frying pan over medium high heat. Once the onions are soft, add the ¼ cup of pasta water to the pan and lower heat to low-medium. Then add the cheddar cheese and stir until melted. Turn to low heat.
3. Return pasta back to its original pot without any heat. Add yogurt, bacon, melted cheese mixture from the frying pan, salt and pepper to taste. Mix well.
4. Pour into a small baking dish. Top with breadcrumbs and Parmesan cheese. Bake for 10 minutes or until cheese is melted. Enjoy!

Nutritional Information: 510 cals; 15g fat; 74g carbs; 23g protein

Some of my favorite festive and essential kitchen goodies:

berry cream pie parfait
berry cream pie parfait

by Erika Peterson

Every heart beats true for the RED, WHITE & BLUE!! This refreshingly, simple treat will OOH & AHH your crowd this 4th of July!!

Berry Cream Pie Parfaits

What you’ll need:

8 small bowls or cups for serving
For the crust:
1 cup oat flour {oats ground up in a blender}
¼ cup almond flour
2 Tbs. coconut oil, melted
1 Tbs. raw honey
1 Tbs. cold water
For the cream:
Dairy-free option
1 can full-fat coconut milk
1 Tbs. raw honey
½ tsp. vanilla extract
Protein Packed Option:
1 cup nonfat, plain greek yogurt
Vanilla liquid stevia drops
Strawberries, chopped

How you’ll make it:

1. Dairy-free option: Place 2 cans of full-fat coconut milk in the fridge WITHOUT shaking. Refrigerate for 2+ hours or overnight.
2. Preheat oven to 350 degrees. Grease an 8×8 baking dish.
3. Stir the oat flour and almond flour together. Add the coconut oil & stir until combined. Add honey & water. Stir until combined. Press evenly into your baking dish. Bake at 350 for 20 minutes. It should look golden and lightly browned on the edges. Remove and let cool in pan. Once cool, break into small pieces. Set aside.
4. Dairy-free option: Remove the cream from the top of the coconut milk and place in a medium sized bowl. Add honey & vanilla. Beat with hand beaters for 3-5 minutes until fluffy. Protein packed option: combine yogurt & stevia for desired sweetness.
5. To each cup or bowl, add 1 Tbs. of the crust, the cream and berries repeating the layers one time. Store in fridge until ready to serve. Enjoy with a spoon!

What’s in it: 1 serving size is one Berry Cream Parfait. For the non-dairy version: 127 cals, 7.6 grams of fat, 14.7 grams of carbs, 2.5 grams of protein. For the protein packed version: 131 cals, 6.1 grams of fat, 14.5 grams of carbs, and 5.1 grams of protein. 


Banana Berry Ice Cream


½ cup berries
½ banana
2 tablespoons unsweetened almond milk
1 tablespoon nut butter
½ scoop vanilla protein powder
1 cup 2% cottage cheese
1 cup unsweetened almond milk
6 ice cubes (or ¾ cup)
Natural sweetener of choice


  1. The night before you intend to serve, blend cottage cheese, berries, banana, 2 tablespoons almond milk, nut butter, and protein powder. Pour into an ice cube tray and freeze overnight.
  2. Place frozen cubes back in blender, and blend with 1 cup almond milk, ice cubes, and natural sweeter of choice, to desired sweetness.

Makes 1 serving

Nutritional information: 500 cals; 18g fat; 44g carbs; 48g protein

And from our family to yours, Happy Summer!



Want more recipes like these? Of course you do! Then run, don’t walk, and pick up your own copy of Extreme Transformation today and download our Transform app here!


Related reading:

Labor Day Cookout Classics
BBQ Buns and Thighs
4th of July Berry Cream Pie Parfaits!
Fun in the Sun: Healthy Summer Popsicles


  1. Brian - December 6, 2017

    Hello Heidi ,
    I would like to know how you and Chris come up with the 3 phases of weight lose ? What determines the amount ? I am trying to figure that out for myself . just want some insight on that please .
    Thank you

    • Team Powell - December 6, 2017

      Hi Brian: If you’re beginning your weight loss journey, we recommend you aim for a 10% weight loss goal for your first 3 months. I hope that helps – you can do this! 🙂

  2. Jenn - July 17, 2017

    Are there any rules when switching ingredients to make transform dishes vegan?? What are your thought on how much soy is okay per day? Thanks!

    • Team Powell - July 17, 2017

      Hi Jenn: Try and sub plant-based protein sources macro for macro for the meat-based protein sources in the app. As long as you’re close, you should be fine. As for recommended soy amounts per day, we really don’t have any recommendations except to make sure your macros are matching what’s in the app each day. 🙂

    • Jenn - July 18, 2017

      Thanks but how do I figure out how many macros are in each meal/day with my app?

    • Team Powell - July 19, 2017

      Hi Jenn: You can add up the macros for each meal to get your daily totals. You’ll want to eat the recommended macros for each meal since the different types of meals (breakfast, low carb, high carb) have a specific purpose in your plan. 🙂

  3. Jody McGhee - July 30, 2016

    Hi Heidi I am loving your book but I did have one question. I struggle with POTS syndrome which makes a lot of up down exercises hard and fast changes in position. I have worked to a point where I can do most exercises even running with only mild dizziness. I have been trying to the metabolic missions but many of them require fast switches from being on the ground to standing up.
    I did modify some by just alternating between the sit-up and push-ups and then just doing all of the repair of squats at the same time. Do you think this will mess up the intent of the exercise?

    • Team Powell - July 31, 2016

      Hi Jody: I think you’ll be fine! Just make sure you’re following the nutrition part of your cycle exactly, move as much (and as safely) as you can, and you’ll be good to go!

  4. Frankie - June 4, 2016

    Hi Powell Pack,

    I’ve just started on the Extreme Cycle and the High Carb days seem like so much food! Is this normal? I’m following all of the recipes, but just worried that somehow I’m eating too much. Thanks!

    • Team Powell - June 5, 2016

      Hi Frankie: We do hear this quite often. Who’d have thought you’d be saying this about a “diet”?! You’re doing awesome!

  5. Kaye - May 29, 2016

    I recently ordered your Extreme Transformation book; however, in the meantime, I had followed
    your carb cycle book using the Turbo Cycle. I had lost all of my weight (15 pds) using this method.
    I have gained some of the weight back and am back on the program. I am doing 2 Low Carb days
    and then 1 High Carb day, etc.. Your new program states 4 high carb days in a row. Is that better?
    Thanks for your reply.

  6. RAMILA - May 28, 2016

    Hello Hedi , we love you very much , please help me , I was 65 kilos after the birth of children became 150 kg, grew in my 170 , I 31 years, I have two children they have 14 and 10 years , please please Please help me , I live in Russia in Moscow, I’m already dropped 28 kilos , well, I’m afraid that once again gathering a whole , I am your first fan , you and Chris you are angels sent from God I was difficult to write to you , I do not know the English translation is from google , do not know what will takes you online and I watered instagramma first , I can not even write to you personally if you can me to write I can only fezbook you to write , I do not understand something on sotsanalny networks , please you help people who have died the last hope, as if they were for the new born ,If it would not be my children , I would kill myself , I’m tired of all, please reply to me at least , write something ,I do not know for English PLEASE HELP ME

    • Team Powell - May 29, 2016

      Hi Ramila: Thank you so much for sharing a bit of your story with us. Chris and Heidi truly wish they could personally help everyone, so that’s why they’ve made all their transformation tools available for everyone to use to achieve their goals, and these tools are in this post: https://heidipowell.net/9060. You can begin your transformation journey today by taking that first step – make and keep that small, simple promise to yourself. Then choose a carb cycle, and go! You can do this! We believe in you!

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