The South is famous for its rich, bold flavors and hearty portions – but that doesn’t mean you have to sacrifice your health goals to enjoy these iconic dishes. In fact, many traditional Southern recipes can be easily adapted to incorporate healthier ingredients and cooking methods. From the Gulf Coast to the Appalachian Mountains, we’ve rounded up 20 mouthwatering healthy Southern recipes that are sure to become new favorites.
From classic comfort foods like jambalaya and chicken ‘n’ waffles, to innovative twists on traditional dishes like shrimp ‘n’ grits and fried green tomatoes, these recipes showcase the South’s love of bold flavors and fresh ingredients. And with many options available under 400 calories per serving, you can indulge without feeling guilty.
In this article, we’ll take a culinary journey through the South, highlighting 20 delicious and healthy Southern recipes that are sure to satisfy your cravings. Whether you’re a native Southerner or just looking for new flavor inspiration, these recipes are sure to become staples in your kitchen.
Blackened Catfish with Mango Salsa
Elevate your seafood game with this bold and flavorful recipe that combines the spiciness of blackening seasoning with the sweetness of mango.
Ingredients:
For the catfish:
– 4 catfish fillets (6 oz each)
– 2 tbsp blackening seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– Salt and pepper, to taste
For the mango salsa:
– 2 ripe mangos, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tbsp lime juice
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season catfish fillets with blackening seasoning, paprika, garlic powder, salt, and pepper.
3. Heat a skillet over medium-high heat. Add 1-2 tbsp of oil and sear catfish for 2-3 minutes on each side.
4. Transfer the skillet to the preheated oven and bake for 8-10 minutes or until cooked through.
5. Meanwhile, combine mango, red onion, jalapeño pepper, and lime juice in a bowl. Season with salt to taste.
6. Serve blackened catfish with mango salsa spooned on top.
Cooking Time: 15-20 minutes
Collard Greens with Turkey Bacon
A twist on traditional collard greens, this recipe adds smoky turkey bacon for a rich and satisfying side dish.
Ingredients:
– 1 bunch collard greens, washed and chopped
– 4 slices turkey bacon, diced
– 2 cloves garlic, minced
– 1/2 cup chicken broth
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large skillet, cook the turkey bacon over medium heat until crispy.
2. Remove the bacon from the skillet with a slotted spoon and set aside.
3. Add the chopped garlic to the same skillet and cook for 1 minute.
4. Add the collard greens to the skillet in batches, cooking until wilted and tender (about 5 minutes per batch).
5. Add the cooked turkey bacon back into the skillet along with chicken broth and apple cider vinegar.
6. Season with salt and pepper to taste.
7. Simmer for an additional 2-3 minutes to allow flavors to meld.
Cooking Time: 20-25 minutes
Quinoa and Sweet Potato Jambalaya
A twist on the classic Louisiana dish, this quinoa and sweet potato jambalaya combines the nutty flavor of quinoa with the natural sweetness of roasted sweet potatoes, all wrapped up in a flavorful tomato-based sauce.
Ingredients:
– 1 cup quinoa
– 2 large sweet potatoes, peeled and cubed
– 1 onion, diced
– 3 garlic cloves, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 400°F (200°C). Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes or until tender.
2. Cook quinoa according to package instructions.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add onion, garlic, and red bell pepper; cook until vegetables are softened.
4. Add cooked sweet potatoes, cumin, smoked paprika, salt, and pepper to the skillet. Stir to combine.
5. Pour in diced tomatoes and stir to combine with quinoa mixture. Simmer for 10 minutes or until heated through.
Cooking Time: 45 minutes
Baked Cajun Chicken Thighs
Elevate your dinner game with this flavorful and spicy dish that’s sure to please. This recipe is a perfect blend of zesty Cajun seasoning and tender baked chicken.
Ingredients:
– 4 bone-in, skin-on chicken thighs
– 1/2 teaspoon Cajun seasoning
– 1/4 teaspoon paprika
– 1/4 teaspoon garlic powder
– 1/4 teaspoon onion powder
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, onion powder, salt, and black pepper.
3. Place chicken thighs in a shallow baking dish and brush with olive oil.
4. Sprinkle the Cajun spice mixture evenly over both sides of the chicken thighs.
5. Bake for 30-35 minutes or until the internal temperature reaches 165°F (74°C).
6. Let the chicken rest for 5-10 minutes before serving.
Cooking Time: 30-35 minutes
Okra and Tomato Stew
Okra and Tomato Stew Recipe
This hearty stew is a perfect blend of Southern comfort food and African flavors. With the tender okra and juicy tomatoes, this dish is sure to become a family favorite.
Ingredients:
– 1 lb okra, sliced into 1/2-inch pieces
– 2 medium tomatoes, diced
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon paprika
– 1/2 teaspoon cayenne pepper
– Salt and pepper to taste
– 2 tablespoons olive oil
– 1 cup chicken broth
Instructions:
1. Heat the oil in a large pot over medium heat.
2. Add the onion and cook until translucent, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the okra and stir to combine. Cook for 5-7 minutes or until the okra starts to brown.
5. Add the tomatoes, paprika, cayenne pepper, salt, and pepper. Stir well to combine.
6. Pour in the chicken broth and bring to a simmer.
7. Reduce heat to low and let stew cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 30-35 minutes
Healthy Shrimp and Grits
Start your day with a protein-packed breakfast that’s both flavorful and nutritious.
Ingredients:
– 1 cup stone-ground grits
– 2 cups water or low-sodium chicken broth
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Cook grits according to package instructions using water or broth. Add salt and pepper to taste.
2. In a large skillet, heat olive oil over medium-high heat. Add shrimp and cook for 2-3 minutes per side, until pink and fully cooked.
3. Remove shrimp from the skillet and set aside. Reduce heat to medium and add garlic to the skillet. Cook for 1 minute, until fragrant.
4. Stir cooked grits into the skillet with garlic. Cook for an additional 2 minutes, until heated through.
5. Add cooked shrimp back into the skillet and stir to combine. Top with parsley and cheese (if using).
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Southern-Style Stuffed Bell Peppers
A classic Southern recipe that’s perfect for a cozy dinner or potluck gathering. These stuffed bell peppers are filled with a savory mixture of ground beef, rice, and spices, then baked to perfection.
Ingredients:
– 4 large bell peppers (any color), seeded and chopped
– 1 lb ground beef
– 1 cup cooked white rice
– 1/2 cup chopped onion
– 1/2 cup chopped fresh parsley
– 1 tsp paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook ground beef over medium-high heat until browned, breaking it up into small pieces.
3. Add chopped onion, paprika, salt, and pepper to the skillet and cook until the onion is translucent.
4. Stir in cooked rice and chopped parsley.
5. Stuff each bell pepper with the meat mixture, filling to the top.
6. Place stuffed peppers in a baking dish, drizzle with olive oil, and cover with aluminum foil.
7. Bake for 45 minutes, then remove foil and continue baking for an additional 15-20 minutes, or until bell peppers are tender.
Cooking Time: 1 hour
Slow Cooker Red Beans and Brown Rice
A hearty and comforting one-pot dish perfect for a weeknight dinner or a weekend lunch.
Ingredients:
– 1 pound dried red kidney beans, rinsed and drained
– 2 cups brown rice
– 4 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Add the brown rice, red beans, onion, garlic, cumin, smoked paprika (if using), salt, and pepper to the slow cooker.
2. Pour in the water and stir to combine.
3. Cook on low for 8-10 hours or high for 4-6 hours.
4. About 30 minutes before serving, drizzle the olive oil over the top of the dish.
5. Serve hot, garnished with chopped fresh herbs (such as parsley or cilantro) if desired.
Cooking Time: 8-10 hours (low), 4-6 hours (high)
Grilled Peach and Arugula Salad
Savor the sweetness of summer with this refreshing salad featuring grilled peaches, peppery arugula, and tangy feta cheese.
Ingredients:
– 4 ripe peaches, sliced into wedges
– 1/2 cup arugula
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 tablespoon balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Brush peach slices with olive oil and season with salt.
3. Grill peaches for 2-3 minutes per side, or until caramelized.
4. In a large bowl, combine arugula and crumbled feta cheese.
5. Arrange grilled peaches on top of the salad.
6. Drizzle balsamic vinegar over the salad and sprinkle with salt and pepper to taste.
Cooking Time: 10-12 minutes (including grilling time)
Enjoy your delicious Grilled Peach and Arugula Salad!
Turkey Sausage and Kale Soup
Hearty and flavorful, this soup is perfect for a chilly evening or a quick weeknight meal.
Ingredients:
– 1 lb turkey sausage, casings removed
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 2 cups kale, stems removed and chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the turkey sausage and cook, breaking up with a spoon, until browned, about 5 minutes.
3. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the garlic, chicken broth, kale, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the kale is tender.
5. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Air Fryer Fried Green Tomatoes
Transform traditional fried green tomatoes into a healthier, crispy delight using your air fryer. This recipe yields a flavorful and satisfying snack or side dish.
Ingredients:
– 2 large green tomatoes, sliced into 1/4-inch thick rounds
– 1 cup all-purpose flour
– 1 teaspoon paprika
– 1/2 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, beaten (for dipping)
– 1 cup panko breadcrumbs
– Cooking spray or oil
Instructions:
1. Preheat the air fryer to 375°F (190°C).
2. In a shallow dish, mix together flour, paprika, garlic powder, salt, and pepper.
3. Dip each tomato slice into the beaten egg and then coat in the flour mixture, shaking off excess.
4. Place the coated tomato slices in a single layer in the air fryer basket. Spray with cooking spray or drizzle with oil.
5. Cook for 6-8 minutes, shaking halfway through. Tomatoes should be golden brown and crispy.
6. Remove from the air fryer and serve hot.
Cooking Time: 6-8 minutes
Lemon Garlic Roasted Brussels Sprouts
Brighten up your meal with this tangy and aromatic roasted Brussels sprouts recipe, infused with the zest of lemon and pungency of garlic.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper, to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, garlic, lemon juice, salt, pepper, and red pepper flakes (if using).
3. Spread the sprouts in a single layer on a baking sheet.
4. Roast for 20-25 minutes or until tender and caramelized, flipping halfway through.
Cooking Time: 20-25 minutes
Healthy Cornbread with Greek Yogurt
Moist and flavorful cornbread gets a nutritious boost from the addition of Greek yogurt, making this recipe perfect for a quick breakfast or as a side dish.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup yellow cornmeal
– 1/2 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup Greek yogurt
– 1 large egg
– 1 tablespoon honey
– Butter or cooking spray for greasing the pan
Instructions:
1. Preheat oven to 375°F (190°C). Grease an 8-inch square baking dish with butter or cooking spray.
2. In a medium bowl, whisk together flour, cornmeal, sugar, baking powder, and salt.
3. In a large bowl, combine Greek yogurt, egg, and honey. Stir until smooth.
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
Spicy Black-Eyed Pea Salad
This refreshing salad combines the creamy texture of black-eyed peas with the spicy kick of jalapeños, all tied together with a zesty dressing. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup cooked black-eyed peas
– 1/2 cup diced red bell pepper
– 1/4 cup diced fresh cilantro
– 1/4 cup chopped fresh scallions (green onions)
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine black-eyed peas, red bell pepper, cilantro, scallions, and jalapeño.
2. In a small bowl, whisk together olive oil and lime juice.
3. Pour dressing over the pea mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (includes cooking time for black-eyed peas)
Zucchini and Squash Casserole
A delicious and nutritious casserole that’s perfect for a weeknight dinner or a special occasion. This recipe combines the flavors of zucchini, yellow squash, and cheese in a creamy sauce.
Ingredients:
– 2 medium zucchinis, sliced
– 1 medium yellow squash, sliced
– 1 cup shredded cheddar cheese
– 1/2 cup milk
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the zucchini and squash slices; cook until tender, about 5 minutes.
4. In a separate bowl, combine the cheddar cheese, milk, and Parmesan cheese.
5. In a 9×13-inch baking dish, arrange half of the cooked squash mixture in the bottom.
6. Pour half of the cheese sauce over the squash.
7. Repeat the layers: squash, then cheese sauce.
8. Cover with aluminum foil and bake for 25 minutes.
9. Remove the foil and continue baking for an additional 10-15 minutes, or until the top is golden brown.
Cooking Time: 35-40 minutes
Baked Parmesan Okra Fries
Transform okra into crispy, cheesy fries with this simple recipe.
Ingredients:
– 1 pound fresh okra, sliced into thin strips
– 1 cup panko breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: paprika or garlic powder for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a bowl, mix together panko breadcrumbs and Parmesan cheese.
4. Toss okra strips with olive oil, salt, and pepper until evenly coated.
5. Add the okra to the breadcrumb mixture, tossing until well-coated.
6. Spread the okra mixture onto the prepared baking sheet in a single layer.
7. Bake for 20-25 minutes or until crispy and golden brown.
8. Remove from oven and sprinkle with additional Parmesan cheese (optional).
9. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Herb-Roasted Chicken with Sweet Potatoes
This recipe brings together the flavors of fresh herbs and sweet potatoes to create a delicious and easy-to-make main course. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 large sweet potatoes, peeled and cubed
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary, and thyme.
3. Rub the herb mixture all over the chicken, making sure to get some under the skin as well.
4. Season the sweet potatoes with salt and pepper.
5. Place the sweet potatoes in a single layer on a baking sheet.
6. Roast the chicken in the oven for 45-50 minutes or until cooked through.
7. Toss the sweet potatoes halfway through the cooking time to ensure even roasting.
Cooking Time:
– Chicken: 45-50 minutes
– Sweet Potatoes: 20-25 minutes
Avocado and Pimento Cheese Toast
Elevate your snack game with this creamy and flavorful toast recipe, featuring ripe avocados and spicy pimento cheese.
Ingredients:
• 2 slices of whole grain bread (toasted)
• 1 ripe avocado, mashed
• 2 tablespoons of pimento cheese spread
• Salt and pepper to taste
• Optional: red onion, cilantro, or chili flakes for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread one slice with the mashed avocado, leaving a small border around the edges.
3. Top the avocado with pimento cheese spread.
4. Place the second toast slice on top to create a sandwich.
5. Season with salt and pepper to taste.
6. Garnish with optional red onion, cilantro, or chili flakes for added flavor and texture.
Cooking Time: 10 minutes
Lightened-Up Pecan-Crusted Salmon
Lightened-Up Pecan-Crusted Salmon Recipe
A flavorful and healthy twist on traditional pecan-crusted salmon, this recipe reduces the fat content without sacrificing taste.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup chopped pecans
– 2 tbsp whole wheat breadcrumbs
– 1 tsp paprika
– 1/2 tsp garlic powder
– 1/4 tsp salt
– 1/4 tsp black pepper
– 2 tbsp olive oil
– 2 lemons, cut into wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a shallow dish, mix together pecans, breadcrumbs, paprika, garlic powder, salt, and pepper.
4. Dip each salmon fillet into the pecan mixture, coating both sides evenly.
5. Place coated salmon on the prepared baking sheet.
6. Drizzle olive oil over the salmon and gently rub it in.
7. Bake for 12-15 minutes or until cooked through.
Serve with lemon wedges (if desired) and enjoy!
Cooking Time: 12-15 minutes
Southern-Style Cabbage and Carrots
This classic Southern dish is a staple of many family gatherings and church potlucks. The sweetness of the carrots pairs perfectly with the tanginess of the cabbage, making it a delicious side dish for any occasion.
Ingredients:
– 1 head of cabbage, cored and chopped
– 2 medium-sized carrots, peeled and grated
– 2 tablespoons butter
– 1/4 cup chicken broth
– Salt and pepper to taste
– 1 tablespoon brown sugar (optional)
Instructions:
1. In a large skillet or Dutch oven, melt the butter over medium heat.
2. Add the chopped cabbage and cook until it starts to wilt, about 5 minutes.
3. Add the grated carrots, chicken broth, salt, pepper, and brown sugar (if using). Stir well to combine.
4. Continue cooking for an additional 10-12 minutes, stirring occasionally, until the cabbage is tender and the liquid has been absorbed.
5. Serve hot, garnished with chopped fresh parsley or thyme if desired.
Cooking Time: 20-22 minutes
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