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20 Healthy Traeger Recipes

We all know the Traeger is great for smoking juicy briskets and pulled pork shoulder or grilling steaks and burgers. But it’s also a great tool for making a ton of healthy Traeger recipes like smoked pork tenderloin, grilled chicken breast, pot roast, and sides like smoked charro beans and BBQ cauliflower florets. Get the grill ready!

1. Grilled Chicken Breast

four grilled chicken breasts on a rack

We couldn’t put together a list of healthy Traeger recipes without a classic grilled chicken breast recipe, right? This base recipe uses a great Tex-Mex inspired chipotle citrus marinade, but you can use this grilling method with any of your favorite chicken marinades.

  • Calories: 130
  • Protein: 26g
  • Carbs: 2g
  • Fat: 2g

Recipe: Traeger Grilled Chicken

2. Slow Smoked Chicken Breast

sliced smoked chicken breast

Smoking low and slow on the Traeger allows meat to pick up more smoke flavor and stay tender and moist. We like to slice this chicken almost like pork tenderloin and serve with veggie sides. It’s also great sliced thin for sandwiches or tortas.

  • Calories: 180
  • Protein: 26g
  • Carbs: 8g
  • Fat: 4g

Recipe: Tex-Mex Smoked Chicken Breast

3. BBQ Pork Tenderloin

slices of Traeger smoked pork tenderloin

Speaking of pork tenderloin, next to chicken breast this is about as lean as it gets in the proteins department. And just like chicken breast, smoking it on the Traeger is one of the best ways to prepare it. Feel free to marinate and brine, but this recipe calls for a rub right before going on the smoker. That’s it!

  • Calories: 190
  • Protein: 29g
  • Carbs: 11g
  • Fat: 3g

Recipe: Traeger BBQ Pork Tenderloin

4. Tex-Mex Pork Tenderloin

slices of smoked pork tenderloin with charro beans and corn salad

And for another seasoning option, check out our Tex-Mex spin that’s brushed with a sweet and spicy hot sauce glaze at the end of the cook. It’s perfect for smoking alongside the next recipe on the list—charro beans.

  • Calories: 175
  • Protein: 29g
  • Carbs: 7g
  • Fat: 3g

Recipe: Tex-Mex Smoked Pork Tenderloin

5. Charro Beans (Frijoles Charros)

Traeger smoked charro beans with pork tenderloin

When it comes to healthy Traeger side dishes, it’s hard to beat beans with all their filling protein and fiber. This recipe pairs canned beans with center cut bacon, poblano pepper, fire roasted tomatoes, and spices to make an easy side that goes with all things Tex-Mex and Mexican on your Traeger.

  • Calories: 130
  • Protein: 8g
  • Carbs: 21g
  • Fat: 2g

Recipe: Traeger Smoked Charro Beans

6. Healthy Traeger Smoked Pot Roast

smoked pot roast and vegetables on a Traeger grill

Did you know it’s possible to make a low fat pot roast using chuck tender roast or bottom round roast that’s still fall apart tender? It totally is, and it’s even better smoked on the Traeger. The meat is smoked low and slow before it’s added to a tray with veggies and a braising liquid.

  • Calories: 305
  • Protein: 34g
  • Carbs: 22g
  • Fat: 8g

Recipe: Smoked Pot Roast

Nutrition facts note: You can also make this roast lower carb by switching potatoes for other root vegetables like in my pressure cooker pot roast.

7. Traeger Smoked Buffalo Chicken Meatballs

Traeger buffalo chicken meatballs on a cast iron grill pan

If I had to choose a go-to Traeger meal prep recipe, chicken meatballs would be high on my list. You can easily make huge batches that are great reheated. This buffalo version packs gorgonzola inside every meatball, but the flavor combos for smoked meatballs are endless.

  • Calories: 65
  • Protein: 10g
  • Carbs: 2g
  • Fat: 2g

Recipe: Traeger Buffalo Chicken Meatballs

8. Spicy BBQ Chicken Smoked Meatballs

bbq chicken meatballs smoked on a Traeger grill

Like sriracha BBQ, for example. This variation is a great example of working seasoning into the meatballs AND incorporating a BBQ sauce glaze while on the Traeger. Between these two recipes, you should be ready to go out and make smoked meatballs of all kinds.

  • Calories: 75
  • Protein: 10g
  • Carbs: 5g
  • Fat: 2g

Recipe: BBQ Chicken Smoked Meatballs

9. Smoked Cauliflower Florets

Traeger smoked cauliflower on a plate with dipping sauce

I know, cauliflower can be a little boring. But smoking cauliflower florets on the Traeger is a great way to spruce them up. This recipe goes on the Traeger at 300ºF for about an hour. So if you have a protein smoking in that temperature range, now you have a healthy side dish to cook beside it.

  • Calories: 105
  • Protein: 4g
  • Carbs: 9g
  • Fat: 7g

Recipe: Traeger Smoked Cauliflower

10. Smoked Chicken Thighs with Alabama White Sauce

Traeger smoked chicken thighs on a sheet pan

If you’ve never had Alabama white sauce, good, because you won’t even notice that this is a healthy version that’s a bit lower fat than the original. The tangy sauce goes perfectly with bbq smoked chicken. The recipe calls for boneless skinless chicken thighs, but any chicken works here.

  • Calories: 230
  • Protein: 22g
  • Carbs: 8g
  • Fat: 13g

Recipe: BBQ Smoked Boneless Chicken Thighs

11. Bacon Wrapped Jalapeño Poppers with Chorizo

smoked bacon wrapped jalapeño poppers

Reduced fat cream cheese and lean chorizo come together inside center cut bacon wrapped jalapeño peppers to make one of my favorite healthy snacks on the Traeger. Serve with some lower fat ranch and you have a crowd pleaser that nobody will think twice about being a “lightened up” dish.

  • Calories: 80
  • Protein: 8g
  • Carbs: 5g
  • Fat: 3g

Recipe: Healthy Traeger Smoked Jalapeño Poppers

12. Twice Traeger Smoked Potatoes

Traeger smoked twice baked potatoes on a sheet pan

One of my favorite recipes of all time, these twice baked potatoes are a must make if you have a Traeger. A creamy fat free Greek yogurt based filling provides all the tang of sour cream but with a major protein boost. Whether you need a side dish or healthy appetizer, you can’t go wrong here.

  • Calories: 200
  • Protein: 12g
  • Carbs: 22g
  • Fat: 8g

Recipe: Traeger Twice Baked Potatoes

13. Reverse Seared Tri Tip

slices of Traeger reverse seared tri tip

If you’re unfamiliar with tri tip, this is a great introduction to the lean beef cut. It’s also a great introduction to the cooking method of reverse searing, or smoking to a desired internal temperature before searing over high heat either directly on the Traeger grill or in a hot pan.

  • Calories: 265
  • Protein: 38g
  • Carbs: 0g
  • Fat: 14g

Recipe: How to Reverse Sear Tri Tip on a Traeger

14. Brisket Style Traeger Smoked Tri Tip

slices of smoked tri tip

Another way to cook tri tip on a Traeger grill is to smoke it low and slow like you would a brisket. This recipe uses a homemade central Texas style brisket rub to make tender, crusty barked tri tip that’s an awesome protein option.

  • Calories: 280
  • Protein: 36g
  • Carbs: 3g
  • Fat: 13g

Recipe: How to Smoke Tri Tip on a Traeger

15. Beef Jerky

beef jerky on a cutting board

Beef jerky is one of the best healthy snack options out there, but a lot of beef jerky options are loaded with sugar. Not this one. It’s keto friendly, totally sugar free, and definitely deserves a spot on this list of healthy Traeger recipes.

  • Calories: 85
  • Protein: 15g
  • Carbs: 1g
  • Fat: 2g

Recipe: Keto Beef Jerky

16. Traeger Smoked Turkey Breast

smoked turkey

This Traeger smoked turkey breast recipe is perfect for when you don’t want to smoke an entire turkey. The turkey breast comes out moist, flavorful, and delicious every time.

  • Calories: 265
  • Protein: 34g
  • Carbs: 7g
  • Fat: 13g

Recipe: Smoked Turkey Breast

17. Pulled Pork Loin

smoked pork loin for pulled pork

They say it’s a bad idea to make pulled pork with anything but pork shoulder, but we really love this pulled pork loin. It’s still tender and because it’s partially smoked and partially braised in a BBQ sauce, it stays moist.

  • Calories: 145
  • Protein: 21g
  • Carbs: 7g
  • Fat: 4g

Recipe: Traeger Smoked BBQ Pulled Pork Loin

18. Chocolate Chip Protein Cookies

Traeger smoked protein cookies on a sheet pan

These cookies start with smoked candied walnuts and end with chocolate chip cookie dough that’s baked right on the Traeger. The original recipe is for the full-fat, full-calorie cookies, but I’ve included a note for using our DoubleTree protein cookies recipe to adapt for a lower carb, higher protein cookie.

  • Calories: 170
  • Protein: 5g
  • Carbs: 11g
  • Fat: 12g

Recipe: Smoked Chocolate Chip Cookies

19. Buffalo Chicken Stuffed Peppers

Traeger smoked buffalo chicken stuffed peppers

Stuffed peppers must be in any favorite healthy recipes roundup. I mean, you’re eating a vegetable in every bite, right? These buffalo chicken stuffed peppers can easily be modified with reduced fat or fat free cream cheese to become low fat, high protein superstars.

  • Calories: 245
  • Protein: 19g
  • Carbs: 11g
  • Fat: 14g

Recipe: Traeger Smoked Stuffed Peppers

20. Smoked Asparagus

smoked asparagus on a plate with lemon

This healthy side would be perfect for anything smoking in the 225ºF range. It takes about an hour and is super easy to put together.

  • Calories: 110
  • Protein: 5g
  • Carbs: 9g
  • Fat: 7g

Recipe: Traeger Smoked Asparagus

Wrapping Up

We eat plenty of meat around these parts. If you’re looking for more vegetable options, check out the vegetarian recipes section of Traeger’s site. And if you have any go-to healthy Traeger recipes we need to try, vegetarian or otherwise, let us know in the comments below!

And if you enjoyed this post, you may also enjoy my other roundups like 25 high protein meal prep recipes or 25 easy ground chicken recipes.