Healthy Summer entertaining recipes - as seen on Weekend Sunrise

Healthy Summer entertaining recipes - as seen on Weekend Sunrise

This weekend, Rhian Allen, founder of Zing Wellbeing, joined Weekend Sunrise to share some of her favourite healthy summer entertaining recipes — vibrant, delicious dishes that are light on the tummy but big on flavour.  

From fresh salads to protein-packed bites and wholesome sweet treats, these recipes are designed to nourish your body, wow your guests, and make entertaining stress-free.

You can watch the full segment below

Healthy food should never feel like a compromise — and these recipes prove it.

Why healthy Summer entertaining works so well

  • Light, colourful meals keep everyone feeling good. Summer is the perfect time to lean into fresh produce, lean proteins and vibrant herbs.

  • Fibre + protein = the ultimate summer combo. It helps keep blood sugar steady, supports digestion, and leaves guests feeling satisfied — not sluggish.

  • No one wants a heavy plate in 30-degree weather. These recipes are light, hydrating, and energising.

  • Easy to prep ahead. Most of these dishes can be made or partially prepped in advance, so you can enjoy the party too.

  • Gut health is at the heart of feeling good. High-fibre vegetables, herbs, healthy fats and lean proteins support digestion, bloat reduction and energy.

“Healthy entertaining doesn’t have to be boring. With fresh ingredients and simple swaps, you can create dishes that taste incredible and make you feel amazing.” — Rhian Allen, Founder of Zing Wellbeing

1. Smoked Salmon & Dill Cheats Quiche

This lightened-up quiche uses a wholemeal tortilla wrap instead of pastry, slashing carbs while still giving structure.

  • Smoked salmon adds omega-3s and protein for satiety and heart health.

  • Eggs provide high-quality protein and vitamin D.

  • Broccoli and capsicum bring antioxidants and gut-loving fibre.

  • Perfect served warm or cold — and easy to make ahead.

✨ Healthy Swap Tip: You can use chicken, tofu or leftover BBQ prawns instead of salmon.

2. Cocktail Meatballs with Hoisin Glaze

These little beauties are a crowd favourite with a nourishing twist.

  • Made with lean beef mince — rich in iron, protein and B12.

  • Glazed in hoisin and apple sauce for a naturally sweet-savory finish.

  • Baked, not fried — keeping things light and wholesome.

  • Ginger and garlic add bold flavour and anti-inflammatory benefits.

🍽 Perfect for: BBQ platters, canapé trays or served over rice for a main.

3. Duck (or Chicken) San Choy Bow

Light, fresh and fun to eat — this is the ultimate summer entertainer.

  • High in protein and low in carbs.

  • Lettuce cups keep it light and crisp.

  • Garlic, ginger and coriander support gut health and digestion.

  • Water chestnuts add crunch and fibre.

  • Great as a share plate or DIY build-your-own bar for guests.

✨ Why it works in summer: It’s refreshing, vibrant and looks gorgeous on a table.

4. Zucchini Slice

This Aussie classic is a summer entertaining staple.

  • Loaded with grated veggies like zucchini, carrot and corn for vitamins and fibre.

  • Eggs add satisfying protein and nutrients.

  • Can be made vegetarian or with bacon for extra flavour.

  • Great warm or cold — perfect for picnics, BBQs or buffets.

🍽 Tip: Make a double batch — it’s even better the next day.

5. Chocolate Rice Bubble Crunch (High Protein Snack)

This sweet snack looks indulgent but is packed with nutrient-dense ingredients.

  • Hemp and flaxseed support hormone balance and gut health.

  • Cacao boosts mood and is rich in magnesium.

  • Almond butter gives protein and sustained energy.

  • Ideal for hot summer days straight from the freezer.

Rhian’s top tips for healthy Summer entertaining

  • Keep it colourful. A colourful plate usually means a nutrient-rich plate.

  • Protein and fibre are your friends. They help keep guests feeling satisfied without that post-meal slump.

  • Hydration matters. Offer sparkling water spritzers with citrus, berries, or cucumber for a refreshing, festive touch.

  • Small swaps, big wins. Tortilla instead of pastry, lettuce instead of wraps, yoghurt or herbs instead of heavy sauces.

  • Prep smart. These recipes can be made in advance so you’re not stuck in the kitchen while the fun happens outside.

“Healthy entertaining should be vibrant, delicious, and easy. These dishes prove you don’t need to sacrifice flavour to feel your best.” — Rhian Allen

As seen on Weekend Sunrise

Rhian showcased all of these dishes live on Weekend Sunrise — inspiring viewers to make simple, gut-friendly swaps that make summer entertaining feel effortless.

These recipes are part of Zing Wellbeing’s holistic approach to health — focusing on energy, gut health, hormone balance and delicious food that you actually want to eat.

👉 Explore more recipes, meal plans, and challenges inside the Zing Wellbeing Membership to feel amazing 

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