Everyone loves great pool party foods. And it’s that time of year again. Pool party snack ideas have taken over your social media feeds. It’s good inspiration to plan a festive, fresh menu that fits your health goals.
Choosing dishes that keep you refreshed and energized for another swim—rather than making you ready for a poolside nap—can be challenging. I always feel my best choosing hydrating and nutrient-rich foods that won’t weigh me down.
Here are 10 crowd-pleasing, lower-calorie pool party foods (and drinks!) that are perfect for hot days and poolside enjoyment.
Each light meal and snack on this list contains fewer than 250 calories per serving. This is generally enough to satisfy your hunger without spoiling your appetite for a more substantial meal later (1).
Whether hosting the party or bringing a dish to share, these refreshing and colorful foods will help you feel your best while enjoying summer fun!
10 Pool Party Foods (and Drinks) Under 250 Calories
Looking for easy pool party recipes, make-ahead appetizers, and Instagram-worthy snacks?
Get ready for your most delicious and energizing pool party yet!
Pool Party Food #1: Frozen Grapes
Sweet, cold, and hydrating, frozen grapes are one of the easiest prep-ahead, grab-n-go poolside snacks.
Here’s all you need:
- Seedless grapes, frozen for at least 2 hours
A one-cup serving of grapes is just 62 calories, so even if you eat more than one serving, you’ll still have an appetite for a hearty meal later (2).
This refreshing, low-calorie poolside treat is loaded with antioxidants, especially if you use Concord and dark purple varieties (3). It also has a range of vitamins and minerals that help fight inflammation and support heart health (4, 5).
Pool Party Tips:
Freeze a few varieties for a more fun, colorful mix. Serve in single-serve silicone cupcake liners for easy, no-mess snacking. Or, if you’re okay with everyone reaching into the same bowls, place a few bowls on ice around the pool.
Pool Party Food #2: Chilled Edamame with Sea Salt
Chilled edamame is refreshing and holds up well in the heat, making it a surprising pool-side snack.
At the grocery store, simply grab some:
- Unshelled edamame pods
- Sea salt
One cup of cooked edamame in the pod has just 188 calories. Plus, it packs an impressive 18 grams of protein and 8 grams of fiber, making it filling and helpful for weight management goals (6, 7, 8).
It also has a low glycemic index. This means it won’t cause a rapid spike (and drop) in blood sugar levels (9). In other words, it will help you maintain steady energy instead of feeling a sudden crash that could leave you snoozing in the sun.
Pool Party Tips:
Toss steamed pods with flaky sea salt and lemon zest for extra flavor. Keep chilled in a cooler and serve in non-breakable containers with lids for easy portioning and sharing.
Pool Party Food #3: Chili Lime Roasted Chickpeas
I love this snack’s satisfying crunch, bold taste, and plant-based protein content. It’s healthier than most chips coated with similar flavors, but just as delicious, making it a win-win.
Grab a bag of store-bought chili lime chickpeas or make a big batch and watch it disappear!
If you’re cooking the chickpeas at home, you’ll need:
- Canned chickpeas
- Olive oil
- Lime juice
- Seasonings: chili powder, garlic powder, onion powder, salt
Not only are they tasty, but chickpeas are a nutrient-packed food, providing an excellent source of plant-based protein and fiber (10).
A 1/4 cup serving has about 120 calories, 5 grams of protein, and 5 grams of fiber. This makes them good for digestive health and helps you feel full (10, 11).
Pool Party Tips:
Roasted chickpeas are best stored at room temperature in a loosely covered container to keep them crispy (12). This means you don’t need to worry about keeping them on ice by the pool. Pack in small, lidded containers so they won’t get soggy by the water. But don’t prep them too far in advance—for the best texture, enjoy them within a day or two of roasting (12)!
Pool Party Food #4: Watermelon, Grapefruit, & Blackberry Salad
Fruit salads offer refreshing sweetness, vibrant colors, and hydrating ingredients for sunny poolside days!
This Watermelon, Grapefruit & Blackberry Salad perfectly balances summer fruit flavors with a next-level honey-mint drizzle.
To try this recipe, you’ll need:
- Watermelon
- Grapefruit
- Blackberries
- Honey-mint drizzle
Not only is it delicious, but it’s also packed with nutrients. A serving has about 225 calories, 6 grams of fiber, and is rich in vitamin C (13, 14).
Plus, it has water-rich fruits that help fight dehydration in the hot summer sun. Watermelon, for example, is made up of about 92% water (15, 29)!
Really, any light fruit salad is an excellent choice for a healthy, refreshing snack by the pool.
Pool Party Tips:
To make this recipe even lighter, use small amounts of stevia or monk fruit extract instead of honey as a sweetener. Prep the salad the night before. Serve with wide spoons in compostable bowls to avoid poolside glassware.
Or, for a fun and portable twist, thread fresh fruit onto bamboo skewers. It turns this simple fruit salad into an even more convenient poolside snack everyone can grab and enjoy!
Pool Party Food #5: Piña Colada Popsicles
These Piña Colada Popsicles are a delicious, creamy treat perfect for sunny days, offering all the tropical vibes without the booze.
Easy to make ahead, they’re a lighter take on the classic summer drink and sure to be a hit for adults (and kiddos, too)!
To make these treats, you’ll need a popsicle mold, and:
- Canned coconut milk
- Pineapple chunks
- Vanilla extract
- 85% dark chocolate
- Unsweetened coconut flakes
Each plant-based popsicle has real fruit for natural sweetness in every bite. At just 93 calories per pop, they’re a healthier alternative to most store-bought options, which are often loaded with added sugars and artificial ingredients.
Plus, coconut milk is naturally rich in electrolytes like potassium and magnesium, making these popsicles a great option for extra hydration during those hot summer days (16).
Pool Party Tips:
These aren’t a last-minute treat—you’ll need to plan as they must be set in popsicle molds in the freezer for at least 8 hours. Be sure to make extra, as they are guaranteed to run out quickly! These popsicles are naturally gluten-free; if you opt for dairy-free dark chocolate, they’re vegan, too.
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Pool Party Food #6: Soft-Serve Frozen Fruit Bowls
I love blending frozen bananas with other frozen fruits to enjoy tasty soft-serve fruit desserts that are perfect by the pool all summer long!
You can mix up any of your favorite fruit combinations, but my go-to includes:
- Sliced frozen bananas
- Frozen mango chunks
- Frozen strawberries
Let the fruit defrost for about 10 minutes, then blend it in a frozen dessert maker, blender, or food processor until it’s smooth and creamy. Voila, you’ve got a delicious “nice cream” ready to serve!
The calorie count will depend on the fruits you choose and how much fruit you use.
For example, use one medium banana, 1/2 cup strawberries, and 1/2 cup mango per serving. This gets you a yummy bowl with just 175 calories, packed with fiber and potassium for a healthy dessert option (17, 18, 19).
Pool Party Tips:
Soft-serve frozen fruit bowls are the perfect poolside treat for a small gathering! They’re best enjoyed right after blending, so avoid making large batches. Let your guests pick their favorite fruit flavors. Then, make individual servings and serve them immediately.
Pool Party Food #7: Dijon Chickpea & Egg Salad
Tired of plain old egg salad by the pool? Try shaking things up with a savory and satisfying Dijon Chickpea and Egg Salad in lettuce wraps.
To make it, you’ll need:
- Chickpeas
- Hard-boiled eggs
- Lettuce leaves
- Dijon mustard
- Mayo
This light vegetarian salad is a flavorful and protein-packed dish that hits the perfect balance—it’s filling enough to keep you satisfied between meals, yet light enough to enjoy by the pool before diving back in.
With 248 calories, 12 grams of protein, and 5 grams of fiber, it provides lasting energy and fullness (7).
The lettuce wraps also add a refreshing boost of water-rich veggies, keeping your meal light and revitalizing (30).
Pool Party Tips:
Serving this salad in bell pepper halves can create even more colorful, handheld appetizers. You could also serve it as a dip with whole-grain or seed-based crackers. Either way, keep it chilled on ice to avoid any spoilage in the hot summer weather.
Pool Party Food #8: Grilled Shrimp Skewers
A cookout classic perfect for pool parties! These speedy-to-grill shrimp skewers are a great finger food for sun-soaked gatherings.
To make them, you’ll need:
- Wild-caught raw shrimp
- Olive oil
- Lemon juice
- Your favorite shrimp seasoning
- Skewers
Simply marinate for about 2 hours, skewer, then grill it. Cook until it’s opaque and pinkish-orange, about 2 to 3 minutes per side.
These skewers are packed with nutrition. They offer around 200 calories and a whopping 23 grams of protein per 4-ounce serving of shrimp with olive oil marinade (20).
Shrimp is a lean, nutrient-dense, and low-calorie choice, making it a perfect poolside protein for a snack or small meal. It’s also a good source of vitamins and minerals, including vitamin B12, selenium, phosphorus, zinc, and iodine (21).
Pool Party Tips:
Serve warm straight off the grill or chilled with a lemon wedge. Pair your shrimp with barbecue-worthy fruits like grilled pineapple or mango for extra flavor and appeal. You can skewer them alongside your main ingredients or serve them as a vibrant side.
Pool Party Food #9: Lighter Spinach Artichoke Dip with Whole-Grain Pita Chips
This Lighter Spinach Artichoke Dip & Whole-Grain Pita Chips is a classic party dip lightened up for pool season!
To make this healthier dip recipe, you’ll need:
- Low-fat Neufchatel cheese
- Greek yogurt
- Spinach
- Artichokes
- Part-skim mozzarella
- Baked whole-grain pita chips
This creamy, tangy snack is lighter than traditional versions thanks to its extra veggies, protein-rich Greek yogurt, and reduced-fat Neufchatel cheese.
It’s a crowd-pleaser with just 197 calories and a hearty 12 grams of protein (if you can stick to one serving)! Plus, it offers some antioxidant and anti-inflammatory benefits, thanks to the spinach and artichokes (22, 23).
Pool Party Tips:
Serve chips and dip in wide-mouthed cups for easy snacking by the pool—no plates required! Use store-bought whole-grain pita chips to save time. Or, if you prefer gluten-free options, pair this dip with raw veggie sticks or gluten-free chips for a delicious alternative.
Pool Party Food #10: Pineapple Recovery Smoothies
Tropical green smoothies taste like summer to me!
This Pineapple Recovery Smoothie is a nutrient-packed, low-calorie poolside beverage.
To make this hydrating smoothie recipe, you’ll need:
- Apple
- Frozen pineapple
- Water or coconut water
- Baby kale
- Lemon juice
- Fresh ginger
- Chia seeds
Thirst-quenching and naturally sweet, this green smoothie is great for cooling off with friends after some fun in the sun.
Each serving is about 208 calories with an impressive 10 grams of fiber. It’s also brimming with antioxidants and other anti-inflammatory compounds to help you feel your best (24, 25, 26).
Pool Party Tips:
Use unsweetened coconut water instead of plain water for natural electrolytes to support poolside hydration (16). Serve in reusable tumblers with stainless steel straws instead of glassware for safety and convenience around the pool.
Bonus Pool Party Drink: Dried Hibiscus Mocktails
Vibrant and refreshing, the Dried Hibiscus Mocktail is a pool party showstopper with its bold color and light flavor.
To make it, you’ll need:
- Dried hibiscus leaves
- Orange peel
- Star anise
- Cinnamon
- Monk fruit powder
- Sparkling water
Healthy mocktails are gaining popularity, for good reason. They provide a refreshing, alcohol-free option to support your wellness goals (27). Plus, healthy versions of these drinks have less sugar and calories compared to traditional cocktails.
At just 10 calories per 8-ounce glass, this mocktail doesn’t provide enough energy to qualify as a snack or mini meal. But, it’s a hydrating, caffeine-free option rich in antioxidants from hibiscus leaves, making it a healthy addition to your light summer poolside menu (28). (And it’s easy to batch-serve for guests!)
Pool Party Tips:
Serve chilled with ice in stemless (BPA-free plastic) wine glasses. Add garnishes like edible flowers and orange slices or peel twists to a pitcher for a stunning presentation!
Make This Summer’s Pool Party Foods Better (And Healthier!)
Eating well at summer gatherings doesn’t have to mean missing out on the fun foods. Instead, bring healthy and delicious summer party foods that everyone (even the less health-conscious crowd) will enjoy.
These low-calorie party foods combine great taste, nutritious ingredients, and the “treat yourself” vibes that pool parties are all about.
Keep this list handy for your next pool party or backyard gathering, and you’ll have a menu that will impress your guests without weighing them down!
For extra inspiration, check out more MyFitnessPal healthy recipes for a flavorful and fun summer season.
