The South is known for its rich culinary heritage, and when it comes to healthy eating, there’s no need to sacrifice flavor for nutrition. In fact, many traditional Southern dishes can be adapted to include healthier ingredients and cooking methods, without sacrificing their iconic taste. From spicy shrimp to sweet cornbread, these 20 delicious and healthy Southern recipes are sure to please even the pickiest of eaters.
Whether you’re looking for a quick and easy weeknight dinner or a show-stopping brunch dish, this collection has something for everyone. With a focus on whole grains, lean proteins, and plenty of fresh vegetables, these recipes will help you enjoy the best of Southern cuisine while keeping your diet in check.
Grilled Cajun Shrimp with Quinoa
Elevate your seafood game with this bold and flavorful recipe that combines succulent shrimp with the nutty goodness of quinoa, all wrapped up in a spicy Cajun blanket.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 teaspoon Cajun seasoning
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon chopped fresh parsley
– Lemon wedges (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together olive oil, Cajun seasoning, garlic powder, salt, and pepper. Add shrimp; toss to coat.
3. Grill shrimp for 2-3 minutes per side or until pink and cooked through.
4. Cook quinoa according to package instructions using water or broth.
5. Fluff quinoa with a fork; stir in parsley.
6. Serve grilled shrimp over quinoa, garnished with lemon wedges if desired.
Cooking Time: 15-20 minutes
Southern Black-Eyed Pea Salad
A classic Southern side dish, this black-eyed pea salad is a flavorful and nutritious twist on traditional greens. Perfect for potlucks, picnics, or as a quick lunch.
Ingredients:
– 1 cup cooked black-eyed peas
– 1/2 cup diced red bell pepper
– 1/2 cup diced cucumber
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine black-eyed peas, red bell pepper, cucumber, and parsley.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour dressing over the pea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Chill in refrigerator for at least 30 minutes before serving.
Cooking Time: 10-15 minutes (plus chilling time)
Baked Sweet Potato Fries with Avocado Dip
Satisfy your cravings for crispy fries without the guilt! This recipe yields a delicious and healthier alternative to traditional potato fries, paired with a creamy avocado dip that’s perfect for snacking.
Ingredients:
– 2-3 large sweet potatoes
– 1/2 teaspoon olive oil
– Salt, to taste
– Avocado Dip:
+ 1 ripe avocado, mashed
+ 1 tablespoon freshly squeezed lime juice
+ 1/2 teaspoon salt
+ 1/4 cup plain Greek yogurt
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice sweet potatoes into long, thin strips.
3. Line a baking sheet with parchment paper and brush with olive oil.
4. Arrange sweet potato fries in a single layer and season with salt.
5. Bake for 20-25 minutes or until crispy, flipping halfway through.
6. For the Avocado Dip, mix all ingredients together in a bowl.
7. Serve warm sweet potato fries with a dollop of creamy avocado dip.
Cooking Time: 20-25 minutes
Collard Greens with Smoked Turkey
This recipe combines the earthy sweetness of collard greens with the rich, smoky flavor of smoked turkey. A perfect blend of Southern comfort and flavorful fusion.
Ingredients:
– 1 bunch of collard greens, washed and chopped
– 2 tablespoons of olive oil
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1/4 cup of chicken broth
– 1/4 cup of water
– Salt and pepper to taste
– 2 cups of smoked turkey breast, diced
Instructions:
1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the collard greens, chicken broth, water, salt, and pepper. Stir to combine.
5. Bring the mixture to a simmer and cook until the greens are tender, about 20-25 minutes.
6. Stir in the diced smoked turkey breast.
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Healthy Cornbread with Whole Wheat Flour
Elevate your cornbread game with this wholesome recipe that replaces refined flour with nutrient-rich whole wheat. The result is a moist, flavorful loaf that’s perfect for snacking or as a side dish.
Ingredients:
– 1 cup whole wheat flour
– 1/2 cup all-purpose flour
– 1/2 cup cornmeal
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– 1 cup buttermilk
– 1 large egg
– 1 tablespoon honey or maple syrup
– 2 tablespoons unsalted butter, melted
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Grease an 8-inch square baking dish.
2. In a medium bowl, whisk together whole wheat flour, all-purpose flour, cornmeal, baking powder, and salt.
3. In a large bowl, whisk together buttermilk, egg, honey or maple syrup, and melted butter.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Pour the batter into the prepared baking dish and smooth the top.
6. Bake for 20-25 minutes or until a toothpick inserted comes out clean.
Cooking Time: 20-25 minutes
Low-Fat Buttermilk Fried Chicken
Savor the crispy, tangy flavor of buttermilk fried chicken without sacrificing healthiness. This recipe uses a lighter breading and cooking method to reduce fat while still delivering big on flavor.
Ingredients:
– 2 lbs boneless, skinless chicken breasts or tenders
– 1 cup low-fat buttermilk
– 1/2 cup whole wheat flour
– 1 tsp paprika
– 1 tsp garlic powder
– 1/2 tsp salt
– 1/4 tsp black pepper
– 1/4 cup panko breadcrumbs
– Vegetable oil for frying
Instructions:
1. In a large bowl, whisk together buttermilk, flour, paprika, garlic powder, salt, and pepper.
2. Add the chicken to the marinade and refrigerate for at least 2 hours or overnight.
3. Preheat oven to 375°F (190°C).
4. Remove the chicken from the marinade, letting any excess liquid drip off.
5. Dip each piece of chicken into panko breadcrumbs, pressing gently to adhere.
6. Place coated chicken on a baking sheet lined with parchment paper and drizzle with vegetable oil.
7. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Okra and Tomato Stew
A hearty and flavorful stew that’s perfect for a cozy evening meal. This Okra and Tomato Stew is a delicious blend of tender okra, juicy tomatoes, and aromatic spices.
Ingredients:
– 1 cup fresh or frozen okra
– 2 medium tomatoes, diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced tomatoes, cumin, paprika, salt, and pepper. Cook for 5-7 minutes or until the tomatoes start to break down.
5. Add the okra and vegetable broth. Bring to a simmer.
6. Reduce heat to low and let stew for 20-25 minutes or until the okra is tender.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 30-35 minutes
Southern-Style Vegan Gumbo
Get ready to experience the rich flavors of traditional Southern-style gumbo, now made entirely plant-based! This recipe combines the comforting warmth of okra with the boldness of mushrooms and spices.
Ingredients:
– 1 tablespoon olive oil
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 cup sliced mushrooms (such as cremini or shiitake)
– 1 cup diced bell peppers
– 1 cup diced tomatoes
– 1/2 cup okra, sliced
– 1 teaspoon paprika
– 1 teaspoon dried thyme
– 1/2 teaspoon cayenne pepper
– Salt and pepper to taste
– 2 cups vegetable broth
– 1/4 cup all-purpose flour
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion, garlic, mushrooms, bell peppers, and okra; cook until vegetables are tender (about 5 minutes).
3. Stir in paprika, thyme, cayenne pepper, salt, and pepper.
4. Gradually add flour to the pot, whisking constantly.
5. Gradually add broth, whisking continuously.
6. Bring mixture to a boil, then reduce heat and simmer for 10-15 minutes or until thickened.
Cooking Time: 20-25 minutes
Spicy Roasted Chickpeas with Cajun Seasoning
Elevate your snack game with this flavorful and spicy recipe that combines the humble chickpea with bold Cajun seasoning. Perfect for munching on while watching a game or as a healthy addition to your favorite salad.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 2 tbsp olive oil
– 1 tsp Cajun seasoning (adjust to taste)
– Salt, to taste
– Optional: garlic powder, paprika, or other spices of your choice
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, toss chickpeas with olive oil, Cajun seasoning, and salt until evenly coated.
3. Spread chickpeas in a single layer on the prepared baking sheet.
4. Roast for 30-40 minutes or until crispy, shaking the pan halfway through.
5. Remove from oven and let cool completely. If desired, add additional seasonings (e.g., garlic powder, paprika) to taste.
Cooking Time: 30-40 minutes
Healthy Shrimp and Grits
A classic Southern dish gets a nutritious twist with this shrimp and grits recipe, featuring succulent shrimp cooked in a flavorful tomato sauce and served over whole grain grits.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup whole grain grits
– 2 cups low-sodium chicken broth
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook grits according to package instructions using chicken broth instead of water.
2. In a large skillet, heat olive oil over medium-high heat. Add shrimp and cook until pink, about 2-3 minutes per side.
3. Remove shrimp from skillet; set aside. Reduce heat to medium. Add onion and garlic; cook until softened, about 2-3 minutes.
4. Stir in diced tomatoes and cooked shrimp. Season with salt and pepper to taste.
5. Serve shrimp mixture over cooked grits. Garnish with chopped parsley, if desired.
Cooking Time: About 15-20 minutes
Zucchini Corn Fritters
A delicious summer treat that’s perfect for a quick snack or as a side dish. These crispy fritters are packed with the flavors of zucchini, corn, and herbs.
Ingredients:
– 1 medium zucchini, grated
– 1 cup corn kernels
– 1/2 cup all-purpose flour
– 1/4 cup panko breadcrumbs
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 1 egg, lightly beaten
– 1 tablespoon olive oil
Instructions:
1. In a bowl, combine zucchini, corn kernels, flour, panko breadcrumbs, paprika, salt, and pepper.
2. In a separate bowl, beat the egg.
3. Add the egg to the zucchini mixture and stir until well combined.
4. Heat the olive oil in a non-stick skillet or deep fryer over medium-high heat.
5. Using a 1/4 cup measuring cup, scoop the batter into the skillet.
6. Cook for 2-3 minutes on each side, or until golden brown and crispy.
7. Drain on paper towels.
Cooking Time: 8-10 minutes
Smothered Cabbage with Lean Turkey Sausage
Smothered Cabbage with Lean Turkey Sausage: A hearty and comforting dish perfect for a chilly evening.
Ingredients:
– 1 medium head of cabbage, shredded
– 4 lean turkey sausages (look for low-sodium options)
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon caraway seeds
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the turkey sausages over medium-high heat until browned on both sides, about 5 minutes per side.
3. Remove the sausages from the skillet and set aside. Leave the drippings in the pan.
4. Add the olive oil to the same skillet and sauté the chopped onion until softened, about 3-4 minutes.
5. Add the minced garlic and cook for an additional minute.
6. Add the shredded cabbage, caraway seeds, salt, and pepper to the skillet. Stir to combine.
7. Return the turkey sausages to the skillet and cover with a lid.
8. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the cabbage is tender.
Cooking Time: 40-45 minutes
Southern-Style Baked Catfish
This classic Southern dish is a staple of comfort food, with its crispy exterior and tender interior perfectly seasoned to bring out the natural flavors of the catfish. With this simple recipe, you’ll be enjoying a delicious meal in no time!
Ingredients:
– 4 catfish fillets (6 oz each)
– 1 cup panko breadcrumbs
– 2 tbsp butter, melted
– 1 tsp paprika
– 1 tsp garlic powder
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. In a shallow dish, mix together panko breadcrumbs, melted butter, paprika, garlic powder, salt, and pepper.
4. Dip each catfish fillet into the breadcrumb mixture, coating both sides evenly.
5. Place coated catfish on prepared baking sheet.
6. Bake for 12-15 minutes or until fish is cooked through and flakes easily with a fork.
7. Serve hot with lemon wedges (optional).
Cooking Time: 12-15 minutes
Servings: 4
Red Beans and Brown Rice
This comforting dish is a staple of Louisiana cuisine, pairing tender red beans with creamy rice for a hearty meal. This simple recipe is easy to make and perfect for a weeknight dinner.
Ingredients:
– 1 pound dried red kidney beans, soaked overnight and drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 4 cups cooked brown rice
– 2 tablespoons vegetable oil
Instructions:
1. In a large pot or Dutch oven, cook the red beans with 6 cups of water, onion, garlic, cumin, paprika, salt, and pepper over medium heat for 30 minutes.
2. Reduce heat to low and simmer for an additional 10-15 minutes, or until beans are tender.
3. Cook brown rice according to package instructions.
4. Serve red beans over cooked brown rice.
Cooking Time: 45-60 minutes
Healthy Peach Cobbler with Oat Topping
This classic cobbler gets a nutritious twist with a crunchy oat topping and sweet, juicy peaches. Perfect for warm weather gatherings or cozy nights in.
Ingredients:
– 3 cups sliced peaches (fresh or frozen)
– 1 cup rolled oats
– 1/2 cup brown sugar
– 1/4 cup all-purpose flour
– 1/2 teaspoon cinnamon
– 1/4 teaspoon nutmeg
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, combine peaches, brown sugar, flour, cinnamon, nutmeg, and salt. Mix until well combined.
3. Pour mixture into a 9×13-inch baking dish.
4. In a separate bowl, mix together oats, melted butter, and a pinch of salt until crumbly.
5. Top peach mixture with oat topping, spreading evenly.
6. Bake for 35-40 minutes or until crust is golden brown and fruit is tender.
Cooking Time: 35-40 minutes
Southern-Style Stuffed Bell Peppers
A classic Southern dish that’s perfect for a weeknight dinner or special occasion. This recipe fills bell peppers with a flavorful mixture of rice, ground beef, and spices, then bakes until tender.
Ingredients:
– 4 large bell peppers, any color
– 1 lb ground beef
– 1 cup cooked white rice
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp paprika
– 1/2 tsp cayenne pepper
– Salt and black pepper, to taste
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup shredded cheddar cheese
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, cook ground beef until browned, breaking into small pieces as it cooks.
4. Add chopped onion, garlic, paprika, cayenne pepper, salt, and black pepper to the skillet; cook until onion is translucent.
5. Stir in cooked rice, diced tomatoes, and shredded cheese.
6. Stuff each bell pepper with the meat mixture and top with additional cheese if desired.
7. Bake for 30-40 minutes or until bell peppers are tender.
Cooking Time: 30-40 minutes
Lightened-Up Pimento Cheese Spread
A creamy and flavorful twist on classic pimento cheese, this lightened-up version uses reduced-fat cheddar and a hint of spice to create a delicious spread perfect for crackers, sandwiches, or veggies.
Ingredients:
– 1 cup reduced-fat cheddar cheese (2% milkfat), shredded
– 1/4 cup cream cheese, softened
– 1 tablespoon pimento peppers, finely chopped
– 1 tablespoon mayonnaise
– 1/2 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the cheddar cheese, cream cheese, and pimento peppers. Mix until smooth.
2. Add the mayonnaise, paprika, salt, and pepper. Mix until well combined.
3. Refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled or at room temperature.
Cooking Time: None
Roasted Sweet Potato and Kale Salad
A hearty and flavorful salad that combines the natural sweetness of roasted sweet potatoes with the earthy goodness of kale, perfect for a healthy lunch or dinner.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1/2 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 2 tablespoons of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Add kale to the skillet and cook, stirring frequently, until wilted and slightly caramelized, about 5 minutes.
5. Combine roasted sweet potatoes and cooked kale in a large bowl. Top with crumbled feta cheese (if using). Serve warm or at room temperature.
Cooking Time: Approximately 30-35 minutes
Healthy Hoppin’ John with Quinoa
This Southern-inspired dish gets a nutritious boost by swapping traditional rice with protein-packed quinoa and adding some extra veggies for good measure. This hearty one-pot meal is perfect for a weeknight dinner or brunch gathering.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can black-eyed peas, drained and rinsed
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: hot sauce or red pepper flakes for added heat
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a large skillet, heat olive oil over medium-high heat. Add onion, garlic, and bell pepper; cook until tender, about 5 minutes.
3. Stir in cumin and cooked black-eyed peas. Season with salt and pepper to taste.
4. Combine cooked quinoa and vegetable mixture in the skillet. Cook for an additional 2-3 minutes, stirring frequently.
5. Serve hot, garnished with chopped fresh herbs or a dollop of Greek yogurt if desired.
Cooking Time: 25-30 minutes
Southern-Style Green Beans with Almonds
A classic Southern side dish gets a crunchy twist with the addition of toasted almonds. This simple recipe is perfect for accompanying your favorite comfort foods, from fried chicken to BBQ.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 1 clove garlic, minced
– 1/4 cup toasted almonds
– Salt and pepper, to taste
– 1 tablespoon apple cider vinegar (optional)
Instructions:
1. Preheat oven to 375°F.
2. Line a baking sheet with parchment paper. Place the green beans in a single layer and drizzle with olive oil. Sprinkle with salt and pepper.
3. Roast the green beans for 12-15 minutes, or until tender and slightly caramelized.
4. Meanwhile, toast the almonds in a small skillet over medium heat, stirring frequently, until fragrant and lightly browned.
5. Remove the green beans from the oven and stir in the sliced onion, minced garlic, and toasted almonds. Season with salt, pepper, and apple cider vinegar (if using).
6. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Summary
Get ready to taste the best of Southern cuisine with these 20 delicious and healthy recipes! From Grilled Cajun Shrimp with Quinoa to Healthy Peach Cobbler with Oat Topping, this collection has something for everyone. Try making Low-Fat Buttermilk Fried Chicken or Spicy Roasted Chickpeas with Cajun Seasoning for a flavorful twist on classic dishes. Whether you’re in the mood for comfort food like Smothered Cabbage with Lean Turkey Sausage or looking for lighter options like Southern-Style Vegan Gumbo, these recipes are sure to satisfy your cravings while keeping your diet in check.
