Cooking on a Blackstone grill can be a healthy way to prepare food if done correctly. Blackstone grills are flat top griddles that get very hot and cook food quickly by direct contact. This allows for less oil and fat to be used compared to other cooking methods. However, there are some important considerations when using a Blackstone or any flat top grill to ensure you are cooking healthy.
What is a Blackstone grill?
A Blackstone griddle is a large, flat, steel cooking surface that sits over a powerful burner or burners. The griddle gets very hot, allowing for quick cooking of foods like burgers, steaks, vegetables, eggs, and more. The main benefits of a Blackstone grill are:
- Large cooking surface – Allows cooking of multiple items at once
- Gets very hot – Food cooks fast by direct contact
- Flat surface – Food cooks evenly
- Open design – Easy to access food while cooking
- Portable – Many models can be transported
Blackstone grills range from small 17 inch portable models up to giant 60+ inch built-in griddles. The most popular sizes are the 22″ and 28″ freestanding models. These offer a spacious cooking area while still being relatively affordable and easy to move.
Benefits of cooking on a Blackstone grill
There are some health advantages to using a Blackstone grill:
- Less oil/fat needed – The hot griddle surface means food browns and crisps with very little added fat. This reduces the fat and calorie content of foods.
- Drains away grease – Grease and fat drains off the sloped griddle surface rather than soaking into food.
- Doesn’t require butter/oil – Many foods like vegetables can be grilled on a Blackstone with no added fats.
- Retains nutrients – The fast, high heat cooking seals in nutrients and flavor.
- Easy to clean – Bits of stuck on food can be simply scraped off the smooth surface.
The ability to cook with little to no oil makes using a flat top griddle like the Blackstone a good choice for healthy cooking. Meats, veggies, eggs, and more can be prepared in a healthier way compared to deep frying or other high fat cooking methods.
Potential health risks
However, there are some potential downsides to keep in mind when cooking on a Blackstone grill:
- High heat – Cooking at very high temps can potentially create compounds like advanced glycation end products (AGEs) or polycyclic aromatic hydrocarbons (PAHs) which may be harmful.
- Charring – Allowing meats or other foods to char too much creates carcinogens.
- Overcooking – The quick, high heat can lead to overcooking foods if you aren’t paying attention.
- Acrylamide – Overcooking starchy foods like potatoes on the griddle can produce acrylamide, a potential carcinogen.
- Salt and marinades – It’s easy to overdo salty marinades and seasoning on a griddle.
While the Blackstone allows cooking with less oil, you still need to be mindful of how you are using it to maximize health benefits and minimize any risks.
Tips for healthy cooking on a Blackstone grill
Here are some tips to ensure you are cooking as healthy as possible on a Blackstone griddle:
- Use olive oil or avocado oil spray instead of pouring on oil. A light mist is usually enough.
- Avoid burning or charring foods. Scrape off any burnt bits.
- Flip foods frequently while cooking especially with fatty meats.
- Keep an eye on temperature settings. Use lower heat for gentle cooking.
- Cut potatoes and vegetables into larger pieces to reduce acrylamide formation.
- Marinate meats and veggies in healthier vinegars, herbs, spices and natural juices instead of salty, sugary sauces.
- Watch portions and avoid overloading the griddle to prevent overcooking.
- Use non-stick griddles to reduce the need for extra fats.
With some basic care taken, a Blackstone griddle can absolutely be used to create healthy meals. The quick cooking at high temp does require more attention than an oven or stove. But the benefit of reduced oil and ability to drain away grease makes it a great choice for healthier cooking.
Healthy foods to cook on a Blackstone griddle
Here are some of the healthiest options for cooking on a Blackstone grill:
Vegetables
- Bell peppers
- Onions
- Zucchini
- Squash
- Eggplant
- Asparagus
- Sweet potatoes
- Broccoli
- Brussels sprouts
Slice veggies into thicker pieces or cook in a grill basket. Lightly spray with oil. Grill until tender.
Fruit
- Pineapple slices
- Peach slices
- Apple slices
- Pear slices
Great for quick grilling as a healthy dessert. Sprinkle with cinnamon.
Lean Meats
- Skinless chicken breasts
- Turkey burgers
- Turkey bacon or sausage
- Flank steak
- Bison burgers
- Shrimp or scallops
- Firm fish like tuna, salmon, or halibut
Cook meats over direct heat. Avoid fatty meats like bacon. Watch closely to prevent burning.
Eggs
- Fried eggs
- Egg white omelets
- Vegetable egg scrambles
The flat surface makes perfect eggs. Use a thin layer of cooking spray instead of oil or butter.
Other options
- Roasted nuts
- Whole grain pancakes
- Beans and chickpeas
- Tofu
- Whole wheat pizza
Get creative with healthy ingredients! The direct griddle heat allows for quick cooking.
Tips for cooking specific foods on a Blackstone griddle
Meats
- Trim excess fat and skin from meats before cooking
- Cook over direct high heat to sear and seal in juices
- Flip frequently to prevent charring
- Move to a cooler section of the griddle to finish cooking if needed
- Let rest 5-10 minutes before slicing for juicier meat
Vegetables
- Cut into thick slices or large pieces
- Use a grill basket for small veggies
- Sear over high heat to caramelize then move to lower heat
- Toss in a light coating of oil before grilling – don’t soak
- Charred veggies = bad. Golden brown veggies = good.
Eggs
- Use a thin layer of cooking spray instead of butter or oil
- Keep an eye on temperature – medium heat is best
- For fried eggs, cover yolk briefly to cook white faster
- Scrambled eggs stay creamier with constant gentle stirring
- Let omelets sit after cooking to finish setting
Fish and seafood
- Cook skin side down first if skin-on
- Move to cooler area of griddle if flare-ups
- Watch carefully to prevent overcooking
- Brush with oil instead of soaking in marinades
Sample healthy meal ideas
Here are a few healthy meal ideas you can make on a Blackstone griddle:
Griddle Breakfast
- Egg white omelet with peppers and onions
- Turkey bacon
- Sliced fruit
Burger Bar
- Turkey or bison burgers
- Whole wheat buns
- Lettuce, tomato, onion
- Roasted sweet potato wedges
Fajitas
- Flank steak and chicken strips
- Bell peppers and onions
- Whole wheat tortillas
- Guacamole
- Salsa
Surf and Turf
- Salmon fillets
- Shrimp skewers
- Asparagus
- Lean filet mignon
- Roasted new potatoes
Conclusion
Cooking on a Blackstone flat top griddle can absolutely be a healthy way to prepare meals. The direct hot surface allows you to use less added oils and fats compared to other cooking equipment. However, some care should be taken to avoid overcooking or charring foods at the high temperatures. With a little practice using lower heat when needed and keeping a close watch on foods as they cook, a Blackstone is a great grill for making delicious and nutritious meals. Focus on lean meats, fresh veggies, and other whole foods instead of fatty, salty processed items. With the right techniques and ingredients, the Blackstone griddle can be used to cook healthy food for you and your family.