Thirst quenching and the icon of summer in fruit form, watermelon is nearly everyone’s go-to during these sweltering months. As its name suggests, watermelon is super hydrating — it’s more than 90% water — making it low in calories. One cup of diced watermelon contains 46 calories and is a good source of vitamins A and C. On top of that, watermelon is rich in lycopene; the powerful antioxidant also gives it its red color. Here you’ll find all kinds of ways to enjoy this refreshing fruit — from smoothies to grilled skewers.
1. WATERMELON POKE BOWLS | LOVE AND LEMONS
Despite the name, this dish is completely vegetarian and fish-free because cubed watermelon stands in for raw fish. These watermelon “poke” bowls are filled with fun toppings: cucumbers, macadamia nuts, avocado and pickled ginger. A tangy garlic-sesame vinaigrette dressing brings all these ingredients together. Recipe makes 4 servings at 1 small bowl each.
Nutrition (per serving): Calories: 217; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 397mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 16g; Protein: 5g
2. WATERMELON FETA AND BALSAMIC “PIZZAS” | SKINNYTASTE
In this savory, five-ingredient recipe, watermelon slices replace pizza dough for a low-carb makeover. The wedges are topped with feta, olives and mint, then drizzled with a balsamic glaze. This easy-to-make dish is great as a summer barbecue side dish. Recipe makes 4 servings at 2 slices each.
Nutrition (per serving): Calories: 90; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 6mg; Sodium: 148mg; Carbohydrate: 14g; Dietary Fiber: 1g; Sugar: 12g; Protein: 2g
3. THREE-INGREDIENT CREAMY WATERMELON POPSICLES | LL BALANCED
These creamy popsicles are perfect for children and adults alike on a hot summer day. It’s as easy as blending fresh watermelon with coconut cream and a touch of honey. These naturally sweet treats contain less than 70 calories each and are dairy free. Recipe makes 6 servings at 1 popsicle each.
Nutrition (per serving): Calories: 69; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrate: 11g; Dietary Fiber: 0g; Sugar: 10g; Protein: 1g
4. LENTIL & WATERMELON CAPRESE SALAD | UPROOT KITCHEN
Upgrade your usual caprese salad with the addition of juicy watermelon and nutty lentils. Combine watermelon chunks with cherry tomatoes, mozzarella, basil and lentils for a twist on the Italian classic. The lentils add a nice, toothsome texture and provide plant protein and fiber. Recipe makes 6 servings.
Nutrition (per serving): Calories: 162; Total Fat: 5g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol:15 mg; Sodium: 239mg; Carbohydrate: 19g; Dietary Fiber: 8g; Sugar: 4g; Protein: 11g
5. GRILLED SHRIMP SKEWERS WITH WATERMELON & AVOCADO | PALEO LEAP
The Thai-inspired coconut-chili marinade gives these shrimp skewers an island flare. Watermelon and avocado complement grilled shrimp for a nutritious appetizer rich in high-quality protein, healthy fats, vitamins and minerals. Recipe makes 4 servings at 2 skewers each.
Nutrition (per serving): Calories: 148; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 54mg; Sodium: 205mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 6g; Protein: 9g
6. WATERMELON PANZANELLA WITH SMOKY GRILLED CHICKEN | CLEAN EATING
This recipe is a twist on Italian panzanella bread salad. Sweet watermelon accompanies a medley of grilled chicken, toasted crusty bread, mint and arugula. A sprinkle of salty feta makes this meal a harmony of sweet and savory flavors. Recipe makes 4 servings.
Nutrition (per serving): Calories: 365; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 41mg; Sodium: 543mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 14g; Protein: 23g
7. RED SNAPPER WITH CHUNKY TOMATO-WATERMELON SALSA | COOKING LIGHT
Summer’s peak produce come together in this tasty meal. A salsa of cubed watermelon, cherry tomatoes, red onion, lime and herbs accompanies a crispy, grilled red snapper. Enjoy this high-protein dish in less than 25 minutes. Feel free to use any mild, white fish in place of the red snapper. Recipe makes 4 servings at 1 snapper fillet and 3/4 cup salsa each.
Nutrition (per serving): Calories: 374; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 63mg; Sodium: 483mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 20g; Protein: 38g
8. 5-INGREDIENT SPARKLING FROZEN FRUIT SMOOTHIE | COTTER CRUNCH
Frozen watermelon eliminates the need for ice in this fruit smoothie. A combination of frozen berries, banana, coconut milk (or yogurt) and sparkling water makes this smoothie deliciously creamy and refreshing. This ice cold, thirst-quenching drink is hydrating and full of vitamin C. Recipe makes 4 servings.
Nutrition (per serving): Calories: 115; Total Fat: 4g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 7mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 13g; Protein: 2g