Top Healthy “Red, White, and Blue” 4th of July Recipes that are Dairy- and Gluten-Free

Check out this recipe round-up of healthy dairy- and gluten-free recipes to celebrate the 4th of July in style!

Check out this recipe round-up of healthy dairy- and gluten-free recipes to celebrate the 4th of July in style!

Looking for healthy Independence Day recipes to show your spirit? Maybe also wanting to cut out gluten and dairy, too? If so, then you’ll love these “red, white, and blue” holiday recipes I rounded up from some of the best healthy food bloggers and websites around. Many of the recipes are also vegan and paleo friendly.

Also, since I was specifically searching for recipes featuring the colors of the flag, most of the ones I found happened to be desserts featuring seasonal berries, but I did come across a few salads and drinks, too.

Check ’em out and as always, please feel free to share your thoughts by leaving a comment.

Have a happy 4th of July everyone! Hope you get to spend it with friends and family. Enjoy the fireworks!

4th of July Watermelon “Cake”


Gluten and dairy-free 4th of July Watermelon Cake by Fork & Beans.

This 4th of July Watermelon “Cake” is such a healthy, light, and festive alternative to regular cake. Photo courtesy of www.ForkandBeans.com.

This “cake” made with fresh fruit and coconut whipped cream by Fork and Beans brings a smile to my face just looking at it. Watermelon was always a staple at my family’s 4th of July gatherings growing up and the patriotic pinwheels bring back carefree childhood memories of warm summer days gone by.

Tip: Don’t forget to add in some extra pinwheels for the taking if you’re hosting a holiday gathering. Young and old alike will love it!

Red, White, and Blue Smoothie Pops


Red White and Blue Smoothie Pops! These popsicles are perfect for the 4th of July or Memorial Day! Celebrate USA with these easy red white and blue pops, so fun!

Red, White and Blue Smoothie Pops are a healthy substitute for store-bought artificially flavored popsicles. Photo courtesy of www.TheCookieRookie.com.

I can imagine kids — and hey, even the adults — excitedly running up to a tray of these Red, White, and Blue Smoothie Pops and grabbing one after a dip in the pool on a hot 4th of July day. Made with fruit and yogurt (substitute coconut or soy yogurt to make them dairy-free), these healthy popsicles from The Cookie Rookie are a real treat!

By the way, if you wish to use food coloring in your popsicles, consider these natural food colorings instead of using synthetic ones.

Triple Berry Raw Cheesecake

Triple Berry Raw Cheesecake

This Triple Berry Raw Cheesecake from Spa Bettie is cream cheese-free. Photo courtesy of www.SpaBettie.com.

I’m a cheesecake lover, but now that I’m avoiding dairy, what’s a girl to do? Make cheesecake with tempeh and nuts instead of cream cheese like Spa Bettie does! Check out her awesome Triple Berry Raw Cheescake recipe for a healthy and flavorful Independence Day indulgence that is sure to be a crowd pleaser.

Berry Bliss Rocket Pops


Berry Bliss Rocket Popsicles | recipe on FamilyFreshCooking.com

These Berry Bliss Rocket popsicles are 100% natural. Photo courtesy of www.FamilyFreshCooking.com.

The ice cream truck always came around in the summer time and the 4th of July was no exception. Rocket pops were one of my favorites as a kid, but of course, now as an adult, I’m always on the look-out for healthy substitutes. So I was delighted to find that these retro-inspired Berry Bliss Rocket Pops from Family Fresh Cooking contain no artificial dyes, colors, or flavors.

Healthy Fourth of July Cocktail

This fruity and fresh Fourth of July cocktail from Linda Wagner can be made "virgin" for the kids or with a splash of vodka and orange cointreau for the adults. Photo courtesy of LindaWagner. net.

Cool down with this fruity and fresh Fourth of July cocktail. Photo courtesy of www.LindaWagner.net.

Looking for a healthy, but refreshing festive drink this 4th of July? This recipe from Linda Wagner is a winner. It can be made as a mocktail for the kids and those avoiding alcohol by using just sparkling mineral water and fruit. Or, if you want to make it a cocktail, simply add in a splash of vodka and orange cointreau as Linda suggests.

Star Spangled Salad

This Star Spangled Salad from Daily Bites features patriotic beet shaped stars.

Add some pizazz to your July 4th salad by making Star Spangled Salad from Daily Bites. Photo courtesy of www.DailyBites.com.

Need a fresh salad idea for the fourth? Check out this patriotic Star Spangled Salad from Daily Bites. Featuring a variety of greens, veggies, dried fruits, and nuts, it’s topped off with red beet stars, which are easily made using a star-shaped cookie cutter. It’s one beautiful and healthy salad that’s sure to get noticed at any holiday potluck celebration or bar-b-que this summer.

Red, White & Blue Potato Salad

Red, White & Blue Potato Salad

This Red, White, and Blue Potato Salad is egg-free and features a vinegar and oil dressing instead of mayo. Photo courtesy of www.EatingWell.com.

Somehow the 4th of July somehow isn’t a holiday without potato salad, right?. So, instead of a heavy potato salad made traditionally with egg-based mayo, why not try a healthy alternative? Check out Eating Well’s Red, White, and Blue Potato Salad dressed with a tangy lemon-olive oil vinaigrette featuring roasted red peppers and a touch of mint for a little something extra.

Red, White, and Blueberries and Cream

Red, White and Blue Berries and Cream are a great alternative to angel food cake with strawberries.

These “Red, White, and Blueberries and Cream” fruit desert cups will make you forget all about angel food cake. Photo courtesy of www.CookEatPaleo.com.

These mason jars filled with fresh fruit and coconut whipped cream seem to casually “announce” that it’s time to kick back, grab a spoon, and enjoy the holiday. Where’s the hammock? Check out the recipe at Cook Eat Paleo.

Cherry Blueberry Cloud Pie

Cherry Blueberry Cloud Pie from Boulder Locavore. Photo courtesy of www.BoulderLocavore.com.

Cherry Blueberry Cloud Pie with a gluten-free crust from Boulder Locavore. Photo courtesy of www.BoulderLocavore.com.

Every Fourth of July celebration deserves an awesome pie featuring seasonal fruit — and this great recipe from Boulder Locavore is no exception. It’s loaded with ripe cherries and blueberries sitting atop a cloud of meringue. Try serving it with a nice scoop of non-dairy vanilla ice cream and sit back and relax as you watch the clouds float on by.

Red Velvet Cupcakes

with Cream Cheese Frosting

Red Velvet Cupcakes with Cream Cheese Frosting- Gluten Free and Vegan

These gluten-free red velvet cupcakes go red, white, and blue with white cream cheese frosting and colorful berries on top. Photo courtesy of www.HeatherCristo.com.

Love red velvet cake? I know I do. Try these gluten-free and vegan Red Velvet Cupcakes from Heather Cristo for a healthy alternative. Dressed up with white cream cheese frosting and fresh, mixed berries, they’ll get snapped up in no time, leaving plenty of time to catch the fireworks show.

Note: For cream cheese frosting substitute ideas, check out this Ehow article. Also, if you want to go natural and skip the synthetic red food coloring, try a natural food coloringinstead.

4th of July Firework Fruit Kabobs

4th of July Firework Fruit Kabobs are an easy and festive way to celebrate the 4th of July. Photo courtesy of www.thebabybumpdiaries.com.

4th of July Firework Fruit Kabobs are an easy and festive way to celebrate the holiday. Photo courtesy of www.thebabybumpdiaries.com.

If you want to do something simple and really quick, I love this idea of making fruit kabobs for the 4th. It would even be a great activity to do with kids. And I’m sure you could get imaginative by using other fruits, such as strawberries. Check out the recipe and how-to from The Baby Bump Diaries for more info.

Copyright © Karen Peltier and Well Gal, 2013 – 2015. All rights reserved.


20 thoughts on “Top Healthy “Red, White, and Blue” 4th of July Recipes that are Dairy- and Gluten-Free

  1. Dr. Erica Goodstone

    These are all amazing! My favorite, though is the raw cheesecake. Second is the Fireworks Fruit Kabobs. What fun it is to get in the spirit of the holiday by surprising your guests with food that matches the occasion.


    Dr. Erica

    1. Karen Peltier Post author

      Hello Erica,

      I found the cheesecake recipe pretty amazing, too! Spa Bettie always does impressive, healthy recipes. And the Fireworks Fruit Kabobs are a favorite of mine as well. They’re not just great for the 4th, but I’ve found them a nice, easy addition to any summer gathering.


  2. Siphosith

    I will try these more so that they are gluten free. I believe they can be used even when its not 4th July. I like that they are artistic and would be appetizing to anyone.

    1. Well Gal Post author

      Hello Heather.

      Thanks for pinning the post. I do the same when I find a recipe I want to remember! Can’t remember the last time I wrote a recipe down on an index card. 🙂


    1. Well Gal Post author

      Hello Willena.

      So true. Anyone can really enjoy these healthy recipes. And I agree that they’re especially great for those hot summer days — which we seem to be getting a lot of lately!


  3. Chery Schmidt

    Hello Karen, Oh Yeh I agree with Mark on this one! You did an amazing job with this post! YUM YUM! I am going to put together some Fruit Kabobs the next time I have my grandsons. They will love them!
    Thanks for sharing
    Chery :))

    1. Well Gal Post author

      Hi Chery.

      Thanks. Glad you found this recipe round-up delicious! Did you get a chance to make the fruit kabobs with your grandkids? If so, did they have fun doing it?


  4. Mark

    What an awesome and incredibly tasty looking round up Karen!

    I’d be less than honest, if I didn’t readily admit, I’m leaning way more
    aggressively toward the 4th of July desserts!LOL!

    And some of them are so incredibly creative!Like Firework Fruit Kabobs!LOL!
    I totally love it!

    You’ve shared some really tasty choices!And hopefully there’s something here
    for practically every body!Thanks!

    1. Well Gal Post author

      Hi Mark.

      I agree that the desserts are super creative, too, and definitely hard not to consider!

      Have a healthy and happy 4th!


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