Slow down and enjoy these healthy Southern recipes around the kitchen table with family and friends.
38 Healthy Southern Recipes
Updated on Sep. 17, 2024
Spicy Shrimp with Rice
No one will doubt that “light” cooking can be tasty when you put a helping of this zippy shrimp in front of them. The seafood is seasoned just right with garlic, pepper and hot sauce. — Jeannie Klugh, Lancaster, Pennsylvania
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Black Eyed Pea Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My black-eyed pea salad reminds me of a Southern cooking class my husband and I took while visiting Savannah, Georgia. People go nuts for it at picnics and potlucks. —Danielle Lee, Charleston, South Carolina
Nutrition Facts:
3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1 starch, 1 fat.
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Carolina-Style Vinegar BBQ Chicken
Total Time
4 hours 10 min
Servings
6 servings
From the Recipe Creator:
I live in Georgia, but I appreciate the tangy, sweet and slightly spicy taste of Carolina vinegar chicken. I make my version in the slow cooker. After the tempting aroma
fills the house, your family is sure to be at the dinner table on time! —Ramona Parris, Canton, Georgia
Nutrition Facts:
1/2 cup (calculated without buns): 134 calories, 3g fat (1g saturated fat), 63mg cholesterol, 228mg sodium, 3g carbohydrate (3g sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat.
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Yogurt Cornbread
Total Time
30 min
Servings
9 servings
From the Recipe Creator:
My husband doesn't like traditional Texas cornbread, so I came up with this recipe. This is the only kind he'll eat. Yogurt makes this variation different from most. —Amanda Andrews of Mansfield, Texas
Nutrition Facts:
1 piece: 157 calories, 7g fat (1g saturated fat), 24mg cholesterol, 349mg sodium, 20g carbohydrate (0 sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
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Oven-Fried Green Tomato BLT
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
For years I have used this same idea to cook eggplant slices, and recently I decided to try it on green tomatoes. It worked! Now my family loves them in BLTs. —Jolene Martinelli, Fremont, New Hampshire
Nutrition Facts:
1 sandwich: 313 calories, 12g fat (2g saturated fat), 55mg cholesterol, 744mg sodium, 36g carbohydrate (5g sugars, 4g fiber), 16g protein. Diabetic exchanges: 2 starch, 2 high-fat meat, 1 fat.
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Corn Okra Creole
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This dish is representative of my area of the country, and particularly the Texas-Louisiana border. The okra, corn and Creole seasonings are all popular here. —Ruth Aubey, San Antonio, Texas
Nutrition Facts:
2/3 cup: 147 calories, 8g fat (1g saturated fat), 0 cholesterol, 19mg sodium, 20g carbohydrate (8g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
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Air-Fryer Sweet Potato Fries
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I can never get enough of these air-fryer sweet potato fries! Even though my grocery store sells them in the frozen foods section, I still love to pull sweet potatoes out of my garden and slice them up fresh! —Amber Massey, Argyle, Texas
Nutrition Facts:
1 serving: 243 calories, 7g fat (1g saturated fat), 0 cholesterol, 498mg sodium, 43g carbohydrate (17g sugars, 5g fiber), 3g protein.
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Shredded Barbecue Chicken over Grits
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
There’s nothing like juicy meat served over creamy grits. And the pumpkin in these grits makes them taste like a spicy, comforting bowl of fall flavors. Your family will come running to the table for this one. —Erin Renouf Mylroie, Santa Clara, Utah
Nutrition Facts:
1 serving: 345 calories, 9g fat (4g saturated fat), 62mg cholesterol, 718mg sodium, 42g carbohydrate (17g sugars, 4g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 fat.
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Succotash
Total Time
2 hours 45 min
Servings
16 servings
From the Recipe Creator:
You can't get more southern than this succotash recipe. It comes from my mother, who was a fantastic cook. This dish made her famous—at least with everyone who ever tasted it. —Rosa Boone, Mobile, Alabama
Nutrition Facts:
3/4 cup: 79 calories, 0 fat (0 saturated fat), 2mg cholesterol, 442mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 starch.
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Cajun Shrimp
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
These zippy shrimp bring a lot of pizazz to the table. Use as much or as little cayenne pepper as you'd like, depending on your family's tastes. We love ours served alongside rice pilaf. —Donna Thomason, El Paso, Texas
Nutrition Facts:
3 ounces cooked shrimp: 131 calories, 5g fat (1g saturated fat), 138mg cholesterol, 430mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
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Carolina Marinated Pork Tenderloin
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Three bold ingredients will change your grilled pork tenderloin for life. This is exactly the kind of rich, savory, easy-to-prepare recipe I like to serve to company. —Sharisse Dunn, Rocky Point, North Carolina
Nutrition Facts:
3 ounces cooked pork: 160 calories, 4g fat (1g saturated fat), 63mg cholesterol, 90mg sodium, 7g carbohydrate (5g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
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Pork and Beef Barbecue
Total Time
6 hours 15 min
Servings
12 servings
From the Recipe Creator:
It's the combination of beef stew meat and tender pork that keeps friends and family asking for these tangy sandwiches. Add a little lettuce and tomato for a crisp contrast. —Corbin Detgen, Buchanan, Michigan
Nutrition Facts:
1 sandwich: 444 calories, 12g fat (4g saturated fat), 69mg cholesterol, 684mg sodium, 52g carbohydrate (17g sugars, 3g fiber), 32g protein.
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Sweet Potato Salad
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
Tender sweet potatoes are tossed with crunchy nuts and chewy dried cherries for a burst of flavors and textures. —Fran Fehling, Staten Island, New York
Nutrition Facts:
1/2 cup: 211 calories, 10g fat (1g saturated fat), 2mg cholesterol, 189mg sodium, 28g carbohydrate (12g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
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Texas Beef Barbecue
Total Time
8 hours 15 min
Servings
16 servings
From the Recipe Creator:
A boneless beef roast simmers for hours in a slightly sweet sauce before it's shredded and tucked into rolls to make hearty sandwiches. This is a family favorite. —Jennifer Bauer, Lansing, Michigan
Nutrition Facts:
1 sandwich: 339 calories, 8g fat (2g saturated fat), 60mg cholesterol, 606mg sodium, 39g carbohydrate (10g sugars, 1g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
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Pork Roast
Total Time
2 hours 5 min
Servings
12 servings
From the Recipe Creator:
Mom would prepare pork roast for our family, friends and customers at the three restaurants she and Dad owned. The herb rub and vegetables give it a remarkable flavor. It's one of my favorite pork roast recipes. —Sandi Pichon, Memphis, Tennessee
Nutrition Facts:
3 ounces cooked pork with about 2 tablespoons gravy: 174 calories, 5g fat (2g saturated fat), 57mg cholesterol, 280mg sodium, 8g carbohydrate (6g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
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The South in a Pot Soup
Total Time
1 hour
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
With black-eyed peas, sweet potatoes, ground beef and comforting spices, this soup has every wonderful memory from my childhood simmered together in one tasty pot. —Stephanie Rabbitt-Schapp, Cincinnati, OH
Nutrition Facts:
1-1/4 cups: 267 calories, 9g fat (3g saturated fat), 55mg cholesterol, 544mg sodium, 23g carbohydrate (8g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
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Country Captain Chicken
Total Time
3 hours 50 min
Servings
8 servings
From the Recipe Creator:
Legend has it that the recipe for country captain chicken was brought to Georgia in the early 1800s by a British sea captain. Although it's traditional to serve this over rice, it's also delicious with noodles or mashed potatoes. —Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
1 cup: 298 calories, 13g fat (3g saturated fat), 114mg cholesterol, 159mg sodium, 13g carbohydrate (9g sugars, 2g fiber), 32g protein. Diabetic exchanges: 4 lean meat, 1 vegetable, 1/2 starch.
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Cornmeal Fried Chicken
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
This cornmeal fried chicken dish perks up the dinner table. Its flavorful cornmeal/bread-crumb coating is a good variation from the usual. —Deborah Williams, Peoria, Arizona
Nutrition Facts:
3 ounces cooked chicken: 249 calories, 9g fat (3g saturated fat), 82mg cholesterol, 331mg sodium, 13g carbohydrate (2g sugars, 1g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
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Baked Barbecue Chicken Breast
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
A friend made this saucy chicken for us when we had our first child. I pared down the recipe to make it lower in fat and calories. Now it's a family favorite, and even the kids ask for this baked bbq chicken breast. —Marge Wagner, Roselle, Illinois
Nutrition Facts:
1 serving: 324 calories, 10g fat (3g saturated fat), 111mg cholesterol, 602mg sodium, 16g carbohydrate (15g sugars, 0 fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 1 starch.
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Texas Black Bean Soup
Total Time
4 hours 5 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This hearty meatless stew made with convenient canned items is perfect for spicing up a family gathering on a cool day. It tastes as if it's made with love and yet it requires so little time and attention. —Pamela Scott, Garland, Texas.
Nutrition Facts:
1 cup: 91 calories, 0 fat (0 saturated fat), 0 cholesterol, 609mg sodium, 19g carbohydrate (6g sugars, 4g fiber), 4g protein.
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Shrimp and Spinach Salad with Hot Bacon Dressing
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
When I meet former co-workers for lunch at our favorite restaurant, we always order this salad. I wanted to share it with my husband, so I made it my mission to re-create it. Mission accomplished! —Lisa Bynum, Brandon, Mississippi
Nutrition Facts:
1-1/2 cups: 212 calories, 10g fat (2g saturated fat), 145mg cholesterol, 739mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 2 vegetable, 2 fat.
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Apple Slaw
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
A friend from church gave me this apple coleslaw recipe that her grandmother handed down to her. The flavors complement each other well, while the fruit creates a refreshing change of pace from the usual coleslaw. —Jan Myers, Atlantic, Iowa
Nutrition Facts:
2/3 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 131mg sodium, 12g carbohydrate (8g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
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Carolina Shrimp Soup
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
Nutrition Facts:
1 cup: 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
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Roasted Okra
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
If you have picky eaters who worry about texture, roasted okra is marvelous. It's OK to crowd the pan. Okra shrinks as it cooks. —Anna Katsoulis, Greenville, North Carolina
Nutrition Facts:
2/3 cup: 115 calories, 10g fat (1g saturated fat), 0 cholesterol, 302mg sodium, 5g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Chorizo & Grits Breakfast Bowls
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
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Black-Eyed Peas and Collard Greens
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Time to gather round the table, y'all! This dish has special meaning on New Year's Day, when Southerners eat greens for future wealth and black-eyed peas for prosperity. —Athena Russell, Greenville, South Carolina
Nutrition Facts:
3/4 cup: 177 calories, 5g fat (1g saturated fat), 1mg cholesterol, 412mg sodium, 24g carbohydrate (3g sugars, 6g fiber), 9g protein.
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How to Grill Chicken Breasts
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My family loves this grilled chicken, and I love having a healthy and tasty recipe that keeps my kitchen cool. —Linda Coss, Lake Forest, California
Nutrition Facts:
1 each: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.
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Southern Seafood Gumbo
Total Time
1 hour
Servings
12 servings
From the Recipe Creator:
I tasted a similar dish at a local restaurant and later duplicated it pretty closely. I trimmed it down a bit and no one in my family seemed to mind. —Susan Wright, Champaign, Illinois
Nutrition Facts:
1 cup: 180 calories, 5g fat (1g saturated fat), 60mg cholesterol, 512mg sodium, 22g carbohydrate (7g sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1 starch.
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Pulled Chicken Sandwich
Total Time
4 hours 20 min
Servings
6 servings
From the Recipe Creator:
I was raised as a southern girl, with the love of barbecue built into my DNA. This slow-cooker recipe allows me to enjoy the flavors I grew up eating, while still following a healthy diet. —Heidi Mulholland, Cumming, Georgia
Nutrition Facts:
1 sandwich: 296 calories, 5g fat (1g saturated fat), 63mg cholesterol, 698mg sodium, 35g carbohydrate (12g sugars, 5g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
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Collard Greens & Beans
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
I didn't eat southern-style collards until a friend gave me a recipe for greens with bacon and pinto beans. Now I’m delighted to make them. —April Burroughs, Vilonia, Arkansas
Nutrition Facts:
2/3 cup: 145 calories, 5g fat (1g saturated fat), 7mg cholesterol, 382mg sodium, 19g carbohydrate (5g sugars, 7g fiber), 7g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.
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Southern Pork & Rice
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
At our house, we're big on healthy eating. These ultra tender chops with colorful rice and black-eyed peas are a meal fancy enough for a dinner party. —Annie Holmes, Murfreesboro, Tennessee
Nutrition Facts:
1 pork chop with 1-1/4 cups rice mixture: 484 calories, 13g fat (4g saturated fat), 82mg cholesterol, 764mg sodium, 45g carbohydrate (7g sugars, 6g fiber), 42g protein. Diabetic exchanges: 5 lean meat, 3 starch, 1/2 fat.
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Southern Loaded Sweet Potatoes
Total Time
6 hours 15 min
Servings
8 servings
From the Recipe Creator:
For a taste of a southern classic, we make sweet potatoes stuffed with pulled pork and coleslaw and manage to sidestep the calorie overload. —Amy Burton, Cary, North Carolina
Nutrition Facts:
1 potato with 2/3 cup pork mixture and 1/4 cup coleslaw: 428 calories, 10g fat (3g saturated fat), 62mg cholesterol, 784mg sodium, 52g carbohydrate (23g sugars, 6g fiber), 28g protein.
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Tangy Texas Salsa
Total Time
15 min
Servings
12 servings (1/3 cup each)
From the Recipe Creator:
I'm a "transplant" from Wisconsin currently living in Texas. Even after 20 years, I can't get enough of our wonderful local citrus. This is one way to work it into a main dish. The combination of tangy fruit, spicy jalapeno and distinctive cilantro is perfect over any meat, poultry or fish. We also dip into it with chips. —Lois Kildahl, McAllen, Texas
Nutrition Facts:
1/3 cup: 28 calories, 0 fat (0 saturated fat), 0 cholesterol, 100mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 1g protein.
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Sausage and Egg Grits
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
I always mix my sausage, grits and eggs together so I thought it would be great to make a casserole that did the same. It’s loaded with downhome flavor without using any butter! —Jeannine Quiller, Raleigh, North Carolina
Nutrition Facts:
1 cup: 208 calories, 6g fat (3g saturated fat), 25mg cholesterol, 369mg sodium, 24g carbohydrate (4g sugars, 1g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch.
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Smoked Brisket
Total Time
8 hours 20 min
Servings
20 servings
From the Recipe Creator:
This smoked brisket recipe is always a crowd favorite—it really melts in your mouth! —Jodi Abel, La Jolla, California
Nutrition Facts:
4 ounces cooked beef: 252 calories, 11g fat (3g saturated fat), 68mg cholesterol, 472mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 33g protein. Diabetic exchanges: 4 lean meat.
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Air-Fryer Okra
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
When you want to cook okra without frying it, roast it with lemon juice for a lighter version. Smoked paprika gives the dish even more oomph. —Lee Evans, Queen Creek, Arizona
Nutrition Facts:
2/3 cup: 57 calories, 4g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
