Whether you are watching your waistline or generally looking after your health you’ll get plenty ideas from this healthy smoker recipes article.

Obviously healthy smoker recipes will involve foods that are low in both calories and fat, but there are other considerations here too – vitamins, minerals and healthy fats such Omega 3 rich foods (e.g. oily fish such as mackerel or salmon). We’ve picked out some of our favourite healthy smoked foods with these considerations in mind.

Healthy Smoker Recipes for Your Pellet Grills

Healthy Smoker Recipes Chicken

Chicken is a lean protein which hasn’t been linked to cancer, unlike processed meats and too much red meat. Chicken is a rich source of protein, minerals such as calcium and magnesium, as well as Vitamin E and some of the B vitamins such as Vitamin B3.

Easy & Healthy Smoked Chicken Thighs Recipe

Chicken thighs are juicier and cheaper than chicken breasts and don’t take too long in the smoker.

At 225F or 107C you can make these smoked chicken thighs in 1 1/2 to 2 hours in your pellet smoker.

If you would like a recipe for a good homemade poultry rub try combining the following spices and seasonings and mixing them together well.

• 1 tablespoon fine sea salt
• 1 tablespoon freshly ground black pepper
• 1 tablespoon chilli powder
• 1 tablespoon smoked paprika
• 2 teaspoons garlic powder
• 1/2 teaspoon dried oregano
• 4 tablespoons brown sugar
• 2 teaspoons onion powder

If you want to reduce calories further leave out the sugar or use only a teaspoon.

Healthy Whole Smoked Chicken

Smoking a whole chicken makes for a healthy smoker recipe allowing for plenty of lean protein that can feed 4-6 people depending on sides.

Smoke your whole chicken for 2-3 hours at 225F or 107C until you reach an internal temperature of 165F or 74C after you have liberally dusted it with this homemade dry rub (or your favourite store bought one):

• 1 tablespoon fine sea salt
• 1 tablespoon freshly ground black pepper
• 1 tablespoon chilli powder (increase or decrease according to heat tolerance)
• 1 tablespoon smoked paprika
• 2 teaspoons garlic powder
• 1/2 teaspoon dried oregano
• 4 tablespoons brown sugar
• 2 teaspoons onion powder

Make sure you get that delicious dry rub in the cavity and under the skin for a crispy and delicious result! Dial back the brown sugar or leave it out altogether to lower the calorie count.

Smoked Jerk Chicken Breast with Rice

This easy healthy smoker recipe for Jamaican Jerk chicken breast only takes around 1 1/2 to 2 hours in the smoker. You marinade the chicken breast in the following ingredients first for 2+ hours:

• 2 cloves finely chopped garlic
• 1/2 white onion finely chopped
• 1 lime halved and juice squeezed
• Caribbean Jerk Style seasoning
• Your favourite Jamaican Jerk sauce

For this recipe we used a Weber Go Anywhere Portable BBQ set up for 2 zone indirect cooking but you can use whatever grills you have. To make the sauce we placed a water pan (half filled with beer) under the chicken to catch the drippings and make a delicious smoky sauce, but to reduce the calorie count you could just use water or a little chicken broth (stock).

While we used Levi Roots Reggae sauce for this recipe, you can lower the calorie count again by using a sugar free Jamaican Jerk sauce.

Watch the whole process on our Instagram video below.

Heart Healthy Smoked Meat and Fish

Smoked Mackerel Recipe

Oily fish such as mackerel and salmon are packed full of nutrients such as Omega 3 which are good for your heart, brain, skin and nails. Omega 3 oils have also been linked to improvement in mental health and wellbeing, and could be considered as a mood booster.

This smoked mackerel recipe from Z Grills is easy, healthy, quick and well worth a go.

You smoke the mackerel at 225F or 107C for 2-4 hours or to an internal temperature of 145F or 63C.

Smoked Salmon Fillets

Smoking salmon fillets (as opposed to the whole fish) is one of the healthiest and quickest smoker recipes you can do on your pellet grills.

You smoke the salmon fillets at 225F or 107C for up to 2 hours until an internal temperature of 145F or 63C is reached.

Pellet Grill Fish Recipes

There are so many different types of fish you can smoke on your smoker, and they are all rich in nutrients. Have a look at the article below for more healthy smoker recipes for fish.

Healthy Pit Boss Recipes

Smoked Watermelon Recipe

Fruit is always going to be a healthy smoker recipe, and this recipe for watermelon and feta from Pit Boss combines sweet, salty and smoky flavours to perfection. You’ll need to cut it into manageable slices.

You’ll need the following ingredients:

• 1 whole watermelon
• Olive oil
• 2-3 Oz Crumbled Feta Cheese
• BBQ rub of choice (e.g. GSP Pit Boss Rub)
• Fig Balsamic Vinaigrette Glaze

Smoke your watermelon slices at high heat for a few minutes a side on your pellet grill.

Pit Boss Mahi Mahi Tacos

These fish tacos are healthy and quick to smoke on your smoker, regardless of whether you have a Pit Boss smoker or another brand of pellet grill.

You simply grill your Mahi Mahi fish for just a few minutes a side in your pellet smoker at high heat and add them to grilled corn tortillas. Here are the ingredients for the salsa:

• 1 Mango peeled and chopped into 1 inch chunks
• 1/2 freshly chopped red onion
• 1/2 red bell pepper finely chopped
• 1 Avocado
• 1 Lime, juiced
• To Taste Salt and Pepper
• 4 Tbsp Freshly Chopped Cilantro or Coriander

Is it Healthy to Consume Smoked Meat?

It’s definitely best to consume smoked meat in moderation as harmful chemicals such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) are produced during the smoking process.

Smoked meat is in the same category as red meat and processed meat, so you probably don’t want to be eating it much more than once or twice a week.

What is the Healthiest Food to Smoke?

The healthiest foods to smoke are going to be the foods with the lowest fat content such as chicken, turkey or fish. Eating too much red meat or processed meat (smoked or otherwise) can be unhealthy and has been linked to certain cancers such as stomach and colorectal cancer.

For healthier smoked food options consider vegetable ‘steaks,’ such as squash, cauliflower or cabbage, as well as oily fish such as mackerel or salmon which contain heart healthy Omega 3.

What Can I Cook on a Smoker Other Than Meat?

You can essentially cook any food on a smoker. Here are some ideas for smoking other than meat.

• Cabbage
• Cauliflower
• Broccoli
• Butternut Squash
• Eggplant (aubergine)
• Smoked nuts of any kind for extra flavour
• Smoked eggs
• Smoked cocktails – e.g. smoking water to be frozen as ice or smoking fruit for cocktails

If you enjoyed this article you might also like to read our post on easy smoker recipes.