Three Watermelon Recipes to Make This Summer

August 3rd is National Watermelon Day, and honestly, watermelon deserves the spotlight. It's 92% water, packed with electrolytes like potassium and magnesium, and naturally sweet without needing anything added.

If you've been training in the heat, watermelon is one of the most useful foods you can keep in your fridge this month. We rounded up three easy recipes that use watermelon in three totally different ways.

One for a light lunch or cookout side. One for post-workout recovery. And one for a quick snack that hits when you're standing in the kitchen at 3 pm wondering what to eat. All three are simple, refreshing, and take advantage of watermelon at its peak season.

🍉 Watermelon Feta Salad

The classic combo that never gets old. Sweet watermelon, salty feta, fresh mint, and a light dressing that pulls it all together. This one works as a light lunch, a side at a cookout, or a refreshing dinner course on a hot night when nobody wants to turn on the stove.

Prep time: 15 minutes

Yield: 4 servings

Ingredients

• 4 cups seedless watermelon, cubed (about ½ a small watermelon)

• ½ cup feta cheese, crumbled

• ¼ cup fresh mint leaves, roughly chopped

• ¼ cup thinly sliced red onion

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon fresh lime juice (about ½ a lime)

• 1 teaspoon honey

• Pinch of flaky sea salt

• Freshly cracked black pepper to taste

Directions

1. Place the cubed watermelon in a large serving bowl. Add the sliced red onion.

2. In a small bowl, whisk together the olive oil, lime juice, and honey until combined.

3. Drizzle the dressing over the watermelon and onion, and gently toss to coat.

4. Top with crumbled feta, chopped mint, flaky sea salt, and black pepper.

5. Serve immediately, or refrigerate for up to 30 minutes before serving.

Macros per serving

190 calories | 4g protein | 18g carbs | 12g fat

Notes

• For a dairy-free version, swap the feta for a plant-based feta or leave it out and add ¼ cup toasted pistachios for salt and crunch.

• To turn this into a full meal, top with 4 oz of grilled chicken or shrimp per serving.

• Best eaten within a few hours of prep, since watermelon releases water as it sits.

🍉 Watermelon & Cucumber Hydration Smoothie

Built for post-workout recovery on a hot day. Watermelon and cucumber together are basically nature's electrolyte drink, and the added lime and mint make it feel more like a cocktail than a smoothie. Fast, cold, and refreshing.

Prep time: 5 minutes

Yield: 1 large smoothie (or 2 small)

Ingredients

• 2 cups seedless watermelon, cubed

• ½ cup cucumber, peeled and roughly chopped

• ½ cup coconut water

• Juice of ½ a lime (about 1 tablespoon)

• 5-6 fresh mint leaves

• 1 cup ice

• Pinch of sea salt (helps with electrolyte absorption)

• Optional: 1 scoop vanilla protein powder for post-workout recovery

Directions

1. Add all ingredients to a blender in the order listed.

2. Blend on high for 30-45 seconds until completely smooth.

3. Taste and adjust: add more lime for tartness, more mint for freshness, or a splash more coconut water if too thick.

4. Pour into a tall glass and drink immediately.

Macros per serving (without protein powder)

140 calories | 3g protein | 32g carbs | 1g fat

Macros per serving (with protein powder)

240 calories | 23g protein | 34g carbs | 2g fat

Notes

• For extra hydration, freeze the watermelon cubes ahead of time and skip the ice.

• Coconut water adds natural potassium, but plain water works if you don't have it on hand.

• The pinch of salt helps your body absorb the fluid and electrolytes, especially after a sweaty workout.

🍉 Chili-Lime Watermelon Snack

Inspired by Mexican street food (frutas con chile), this one takes 5 minutes and hits every note you want in a summer snack. Sweet, salty, tangy, and slightly spicy, with the natural water and sugar in watermelon making it a great quick refuel after a workout or a low-effort afternoon pick-me-up.

Prep time: 5 minutes

Yield: 2 servings

Ingredients

• 3 cups seedless watermelon, cubed

• 1 tablespoon fresh lime juice (about ½ a lime)

• ½ teaspoon chili powder (or Tajín seasoning)

• ¼ teaspoon flaky sea salt

• Optional: extra lime wedges for serving

Directions

1. Place the cubed watermelon in a serving bowl.

2. Drizzle the lime juice over the watermelon and gently toss to coat.

3. Sprinkle the chili powder and sea salt evenly over the top.

4. Serve immediately with extra lime wedges on the side.

Macros per serving

60 calories | 1g protein | 15g carbs | 0g fat

Notes

• Tajín (a Mexican chili-lime seasoning) is the traditional choice here and can be found in the international aisle of most grocery stores. Regular chili powder plus a bigger pinch of salt works as a substitute.

• Great for kids too. Skip or reduce the chili powder if serving to little ones.

• Try this one after an outdoor camp when your body is craving something salty and refreshing.