Healthy Southern Recipes

Find healthy, delicious southern recipes, from the food and nutrition experts at EatingWell.

Staff Picks

One-Bowl Chocolate Cake

Rating: 4.64 stars
20
This easy-to-make chocolate cake is dark, moist, rich--and only dirties one bowl! Not quite as easy as boxed cake mixes, but those often contain trans fats. Our simple “from scratch” recipe gives you a home-baked cake with healthful canola oil and whole-wheat flour.
By EatingWell Test Kitchen

Summer Tomato, Onion & Cucumber Salad

Rating: 4.42 stars
6
Fresh wedges of tomato, thinly sliced onion and sliced cucumber dressed simply with vinegar and oil makes the most simple salad possible--think of it as the Southern counterpart to the classic Italian tomato-and-mozzarella salad. It is best enjoyed at the height of summer, when tomatoes and cucumbers are fresh from the garden.
By Virginia Willis

Fried Chicken Salad with Buttermilk Dressing

Rating: 5 stars
5
A blend of whole-wheat panko and fine cornmeal gives this healthy chicken recipe the perfect amount of crunch even though it's not deep fried. Making an easy homemade buttermilk ranch dressing recipe means you can skip bottled, which may have additives and stabilizers.
By Stacy Fraser

Southern Beefy Skillet

Rating: 4 stars
1
Make this entire meal in one skillet! The beef soaks up the flavor from the vegetables and herbs, making it juicy and full of flavor.
By Diabetic Living Magazine

Louisiana Gumbo

Rating: 4.58 stars
8
Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).
By EatingWell Test Kitchen

Slow-Cooker Baby Back Ribs

Rating: 4.75 stars
4
This easy load-and-go crock pot recipe is a great dinner to make with your kids. Let the kids stir the sauce while you rub the ribs, then just let the slow cooker do the rest of the work! Serve with a colorful coleslaw and brown rice.
By Carolyn Casner

Soft Green Beans

Rating: 4.5 stars
2
Modern cooking may champion barely cooked, tender-crisp veggies, but the soft and luscious ones you find in many Southern kitchens, like these super-soft green beans, make a mouthwatering healthy side dish to classic Southern barbecue.
By Genevieve Ko

Sausage Gumbo

Rating: 4.14 stars
5
To keep it simple, we've opted for just the essential ingredients in this rendition of the hearty Creole favorite: sausage, okra, rice and a little spice.
By EatingWell Test Kitchen

BBQ Chicken Skillet Pizza

Rating: 5 stars
2
Upgrade chicken-BBQ pizza with this Alabama-style white sauce recipe made with mayo and a little vinegar. Using premade dough helps get dinner on the table quickly and easily.
By Adam Dolge

Tomato Casserole

Rating: 5 stars
1
Cook and activist Mable Clarke serves this craveable side dish at the monthly fish fry she started to save the Soapstone Baptist Church in South Carolina. While the cheese crackers may draw you in, it's the baked tomatoes that keep you coming back for more. When she's cooking for hundreds of guests at the fish fry, Clarke uses canned tomatoes and green chiles for this dish. Since you're likely not cooking for 400, we adapted the recipe to use fresh tomatoes.
By Mable Owens Clarke

Cajun Salmon with Greek Yogurt Remoulade

Rating: 5 stars
1
Paprika and garlic powder make a quick Cajun-inspired seasoning that flavors salmon fillets in this easy dinner recipe. Traditionally, remoulade sauce is prepared with mayonnaise; here, we substitute nonfat Greek yogurt for a lighter version.
By Dina Cheney

Southern Macaroni Salad

Rating: 5 stars
1
Bring this quintessential Southern macaroni salad, made with whole-wheat macaroni, celery, peas and ham, to your next picnic or barbecue. It's the perfect salad to feed a crowd!
By Pam Lolley
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Inspiration and Ideas

36 Southern Recipes That Taste Just Like Grandma’s

36 Southern Recipes That Taste Just Like Grandma’s
From mac and cheese to BBQ to Hoppin’ John, these recipes feature plenty of greens, beans and vegetables.
Slow-Cooker Jambalaya

Slow-Cooker Jambalaya
Rating: Unrated
1
This hearty jambalaya is bursting with chicken, smoked turkey sausage, and shrimp. It takes just 25 minutes to prep in the morning and then your slow cooker will work its magic and deliver a tasty meal at the end of the day.
Cheesy Mushroom Casserole

Cheesy Mushroom Casserole
Lemony Lentil Soup with Collards

Lemony Lentil Soup with Collards
Rating: Unrated
5
Lemon Thins

Lemon Thins
Rating: Unrated
5
Jambalaya Stuffed Peppers

Jambalaya Stuffed Peppers
Rating: Unrated
1

Low-Country Boil

Rating: 4.5 stars
6

One pot is all you need for this easy Low-Country boil. We added green beans to the classic combination of potatoes, corn, shrimp and sausage to boost the veggie servings for a healthier crowd-pleasing meal. Dump the whole potful out on newspaper and serve with melted butter for dipping and crusty bread to round it all off!

All Healthy Southern Recipes

Mac & Cheese with Collards

Rating: 5 stars
4
Dark leafy collards add bold flavor and boost the calcium in this healthy skillet mac and cheese recipe with a crispy topping. If you don't have collards, kale, Swiss chard and spinach are delicious substitutes.
By EatingWell Test Kitchen

Cauliflower Po' Boy Sandwiches with Avocado Mayo

Crunchy oven-fried cauliflower is a satisfying swap for the meat or fried seafood that typically packs this New Orleans favorite. Creamy avocado mayo and crisp cabbage slaw provide additional layers of flavor and texture.
By Erin Alderson

Southern BBQ Pork Bowls

Light mayonnaise and fat-free Greek yogurt help to keep this satisfying recipe low-fat.
By Diabetic Living Magazine

Chicken-Fried Steak & Gravy

Rating: 4.6 stars
10
Can you really make a chicken-fried steak that isn't loaded with saturated fat and salt? Absolutely. We skip the deep frying, but with rich country gravy as consolation, you won't miss it. Our pan-fried, crispy cube steak has less than one-third of the fat and about 80 percent less sodium.
By EatingWell Test Kitchen

Shrimp & Grits with Tomato

Sautéed garlicky cherry tomatoes add a pop of sweet and tangy flavor to this luscious cheesy shrimp and grits recipe.
By Adam Dolge

Seasoned Black-Eyed Peas

To infuse peas with flavor, simmer them with dried spices, which pack a more intense punch than fresh. Smoked paprika delivers the essence of ham hocks or bacon while keeping this classic side dish vegan.
By Genevieve Ko

Vegetarian Gumbo

Rating: 5 stars
2
This flavorful vegan dinner is a veggie version of the Louisiana classic. It's chock-full of butternut squash, tomatoes, poblano peppers and okra, to name just a few. This vegetarian gumbo is a quick dinner packed with flavor and spice that's done in only 30 minutes. To make it a meal, serve it with cornbread drizzled with olive oil.
By Robin Bashinsky

Iced Mint Green Tea

Rating: 4.5 stars
2
Crisp and refreshing, you just may find yourself craving this beverage on a hot summer's night.
By EatingWell Test Kitchen

BBQ Chicken Sandwich

Rating: 4.65 stars
9
Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.
By EatingWell Test Kitchen

Spicy Meatloaf with Collards

Rating: 4.75 stars
3
Plenty of dark leafy greens deliver the moisture needed to balance lean ground pork and beef in this spicy meatloaf recipe. Serve any leftovers with extra ketchup as meatloaf sandwiches.
By Breana Killeen

Real Cornbread

Rating: 3.45 stars
13
This traditional cornbread is made without flour, isn't sweet and has a crumbly texture. You can change the adaptable recipe to suit your cornbread preference. For a variation, substitute 1/2 teaspoon baking soda for the baking powder and use buttermilk instead of milk. If you're looking for a more muffinlike texture, substitute flour for half the cornmeal.
By Sarah Fritschner

Tilapia Corn Chowder

Rating: 4.5 stars
2
This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.
By EatingWell Test Kitchen

Shrimp & Cheddar Grits

Rating: 4.67 stars
8
The South's version of creamy polenta, grits are easy to make on a weeknight--especially when topped with quickly broiled shrimp and scallions. Use the sharpest Cheddar you can find for these cheesy grits. Serve with: Sautéed greens and a tall glass of iced tea.
By EatingWell Test Kitchen

Peach Custard Pie

Rating: 4.83 stars
3
We use low-fat milk along with nonfat Greek yogurt in the creamy custard for this peach pie. The yogurt gives the custard a smooth texture without using cream or too many egg yolks. A slice is just as delicious served warm from the oven as it is chilled. For an added treat, serve topped with fresh blueberries.
By Jim Romanoff

BBQ Tofu Sandwich

Rating: 4.7 stars
6
Though vegetarian BBQ may be an oxymoron, once you take a bite of this delicious tofu sandwich topped with coleslaw and dill pickles you won't mind the contradiction. Serve with: Baked beans and corn on the cob.
By EatingWell Test Kitchen

Edamame Succotash with Shrimp

Rating: 5 stars
3
We give succotash--traditionally a Southern dish made with corn, lima beans and peppers--an update using edamame instead of limas and turn it into a main dish by adding shrimp. To get it on the table even faster, purchase peeled, deveined shrimp from the fish counter instead of doing it yourself. Make it a meal: All you need is a warm piece of cornbread to go with this complete meal.
By EatingWell Test Kitchen

Black-Eyed Peas & Okra

Rating: 4 stars
1
This bean and okra recipe is a classic Southern side dish perfect for potlucks. Adding the okra toward the end of cooking guarantees a tender--not mushy--texture.
By EatingWell Test Kitchen

Oven-Fried Green Tomatillos

This easy fried tomatillo recipe is a healthier twist on the crispy Southern favorite--fried green tomatoes. These oven-fried tomatillos make a tangy, dunkable appetizer or a decadent topping for a burger.
By EatingWell Test Kitchen

Purple Sweet Potato Pie

Rating: 5 stars
1
This purple version of classic sweet potato pie has a shot of brandy, which adds another layer of seasonal flavor. Serve with a dollop of lightly sweetened whipped cream.
By Cheryl Slocum

Summer Succotash Salad

Rating: 4.5 stars
2
This summer salad is based on the Southern favorite, succotash, and is a fresh-tasting combination of butter beans, corn, summer squash and tomatoes. Butter beans, the same species as lima beans, are the bean of choice in the South. When they're in season you may be able to find them fresh--shell them yourself. Or use frozen butter beans, baby lima beans or even edamame.
By Virginia Willis

Southern Kale

Kale becomes melt-in-your-mouth tender in this recipe. Assertive garlic and salty country ham stand up to kale's bold flavor.
By Sarah Fritschner

Tomato-Corn Pie

Rating: 4.92 stars
9
Tomatoes and corn have a natural affinity for one another: the slight acidity of tomatoes balances the sweetness of the corn. Here they partner in a delicious quiche-like pie. The dough is very forgiving and bakes up into a sturdy shell that's great for just about any savory pie or tart. Perfect for a summer brunch or try it with a tossed salad for a light supper.
By EatingWell Test Kitchen

Creamed Kale

Kale is simmered with leeks and garlic then “creamed” with flour and milk in this healthy take on creamed spinach. Serve alongside steak or roast chicken and a baked potato.
By Breana Killeen

Grits & Greens Casserole

Rating: 4.8 stars
3
Here we've combined two favorite Southern side dishes--grits and greens--into one casserole; it's a natural choice to serve with Easter ham. Try omitting the bacon and using vegetable broth to make it a vegetarian dish.
By Katie Webster
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