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Red, white and blue healthy party snacks

Party snacks

When it comes to holidays, we athletes are cursed. We’re on a strict training diet for our upcoming race, and unfortunately cake and hot dogs aren’t on the menu.

Don’t skip the party or be that weird guy in the corner not eating. Make one of these patriotic party snacks and celebrate the 4th of July the healthy way! Fruit pizza, yogurt popsicles, salsa and fruit kabobs are on our menu.

All-American Fruit Pizza

American flag fruit pizza

Prep time: 20 minutes
Cook time: 14 minutes + 2 hours refrigerated


  • 1 (16.5 oz) pkg refrigerated sugar cookie dough
  • 1 (8 oz) pkg cream cheese, softened
  • 1/4 cup granulated sugar
  • 1/2 tsp vanilla extract
  • 4 cups assorted fresh fruit (use blueberries, strawberries and bananas for the American flag design)


  1. Heat oven to 375 degrees.
  2. Butter a rimmed 12-inch cookie sheet (or pizza pan if you want it to be more “pizza” shaped and less flag shaped).
  3. Line with foil. Spray foil with non-stick cooking spray.
  4. Crumble cookie dough over prepared pizza pan and spread into an even layer to completely cover bottom of pan. Bake 13 – 14 minutes. Remove from oven and cool completely on a wire rack.
  5. In a mixing bowl (using an electric hand mixer or a stand mixer), whip cream cheese with sugar and vanilla until light and fluffy. Spread evenly over cooled crust. Top with fruit.
  6. Refrigerate 2 hours then cut into slices.

See more from the Swiftwick blog here.

Patriotic Pops

Patriotic pops

Prep time: 5 minutes
Cook time: Freeze overnight

Yields: 8-12 popsicles, depending on mini muffin tin size


  • 1 cup blueberries
  • 1 cup strawberries, sliced
  • Fat free vanilla yogurt
  • Popsicle sticks, cut in half
  • Small paper cups (enough to fill each cup of a mini muffin tin)


  1. Slice strawberries in flat circles and cut a slit down the middle of each slice.
  2. Place a small paper cup in each cup of a mini muffin tin.
  3. Add a spoonful of vanilla yogurt in the bottom of each paper cup.
  4. Add a layer of blueberries, another spoonful of yogurt, and lastly a sliced, slit strawberry.
  5. Place half of a popsicle stick in the strawberry and then add another spoonful of yogurt.
  6. Freeze overnight.
  7. Enjoy!

Recipe from Wine and Glue.

Stars and Stripes Salsa


Prep time: 5 minutes
Total time: 5 minutes

Yield: About 3 cups salsa


  • 1 cup fresh blueberries
  • 1 cup diced strawberries
  • 1 cup diced jicama
  • 1/3 cup chopped cilantro
  • 1/4 cup finely chopped red onion
  • 2 tablespoons finely chopped jalapeno pepper, stemmed and seeded
  • Juice of 1 large lime
  • Salt, to taste
  • Tortilla chips, for serving


  1. 1. In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice. Stir until well combined.
  2. Season with salt, to taste. Serve with tortilla chips at room temperature or chilled.

Recipe from Two Peas and their Pod.

Festive Flag Fruit Kebabs 

Flag fruit


  • 1 pint fresh strawberries, halved or quartered
  • 1 cup fresh blueberries
  • 2 bananas, sliced


  1. To create an American flag, thread about 6 blueberries on 4-5 of your skewers, followed by alternating banana and strawberry pieces. Start with banana (just below the blueberries) and end with a strawberry.
  2. On 5-7 additional skewers, alternate bananas and strawberries, making sure as you go that the fruit and cake align on your skewers to create stripes. The number of skewers you need will depend on the size of flag you want to create.
  3. Arrange the skewers on a plate or serving tray to resemble an American flag.
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