How to Grill With Ghee: Tips, Health Benefits, and a Summer Side Dish Recipe From 4th & Heart 

Have you tried cooking with ghee? While eating styles like keto and paleo have popularized the condiment in recent years, ghee is by no means a “new” food. Clarified butter (or ghee) has been around for more than 4,000 years — so if you haven’t started cooking with it yet, this summer may be the perfect time to start.

We partnered with 4th & Heart to share all the reasons they love grilling with ghee. The brand makes pure, great-tasting ghee from grass-fed, pasture-raised butter, giving you a high-heat grilling oil for all your summer cooking adventures. 

What Is Ghee?

Ghee is a type of clarified butter that originated in India. Unlike the butter you may be used to spreading on toast, ghee is lactose-free, so it fits in with many food allergies and eating styles.

To make ghee, butter is churned from cream, then simmered, and any impurities are skimmed off the surface. The pure, remaining liquid is known as ghee. It has a mild, nutty flavor that suits many cooking applications.

Can You Grill With Ghee?

Ghee can be used in many of the same ways as other cooking oils — including for grilling. Ghee is preferable to other common oils, such as olive oil, for summertime grilling because it has a much higher smoke point of 485 °F, which means that it can withstand the high heat of the open flame without breaking down into free radicals or trans fats, as many other oils do.

Health Benefits of Ghee

According to 4th & Heart, ghee may also be a preferable choice for your summer grilling because of its nutritional value and other health benefits.

In addition to being able to withstand the heat of the grill safely, ghee is considered less inflammatory than other high-heat oils, such as canola oil or vegetable oil. It’s also rich in heart-healthy fatty acids and butyric acid, which can help your body better absorb nutrients from foods.

Tips for Grilling With Ghee

Ready to try grilling meat, poultry, seafood, or vegetables with ghee? Here are 4th & Heart’s three simple steps to mastering grilling.

Step 1: Preheat and clean your grill.

Always start by heating your grill until it’s very hot. This is crucial for searing food properly and avoiding sticking. Clean any residue from previous cooking off the grates with a grill brush or a rolled-up kitchen towel held with tongs.

Step 2: Grease your grill with 4th & Heart Ghee.

Once your grill is hot and clean, reduce the heat to prevent flare-ups. Dip a clean kitchen towel in melted 4th & Heart Original Recipe Ghee, and, using tongs to hold it, lightly coat your grill grates. This ensures that food releases easily without sticking. For an even simpler solution, try 4th & Heart Ghee Oil Spray.

Step 3: Start cooking.

Now, you’re all set to grill. Whether you’re cooking marinated meats, seasoned fish, or fresh vegetables, give them a light brush of melted ghee before placing them on the grill. The ghee will not only prevent sticking, but it will also infuse your food with a rich, buttery flavor.

Sweet Potato Bowl with Cilantro, Garlic Ghee & Lime Recipe

Once you fire up the grill, you’ll need a hearty, flavorful side dish to complete your cookout spread. This roasted sweet potato dish is a zesty take on the traditional summertime potato salad, but it uses garlic-infused ghee and smoky spices to liven up the sweet flavors. Add in black beans for texture and your favorite crumbled cheese on top to impress everyone at the barbecue.

Yield: 4 servings
Active time: 10 minutes
Total time: 40 minutes

Ingredients:

2 large sweet potatoes, peeled and cubed

2 tablespoons 4th & Heart Garlic Ghee

1 cup cooked quinoa

1 can black beans, drained and rinsed

1/4 cup fresh cilantro, chopped

1/4 cup red onion, finely diced

1 lime, juiced

1 teaspoon cumin powder

1 teaspoon smoked paprika

Salt and pepper to taste

Optional: 1/4 cup crumbled feta or goat cheese

Instructions:

To roast the sweet potatoes, preheat your oven to 400° F (200° C).

In a large bowl, toss the cubed sweet potatoes with 1 tablespoon of 4th & Heart Ghee, cumin powder, smoked paprika, salt, and pepper.

Spread the sweet potatoes evenly on a baking sheet and roast for 25 to –30 minutes, or until tender and slightly crispy on the edges, turning halfway through.

Cook the quinoa according to package instructions. Once cooked, fluff with a fork and set aside.

In a medium bowl, mix the cooked quinoa with the black beans, red onion, and chopped cilantro. Drizzle the juice of half a lime over the quinoa mixture and stir to combine. Add salt and pepper to taste.

In a large serving bowl, place the quinoa mixture as the base. Top with the roasted sweet potatoes. Drizzle the remaining tablespoon of ghee over the bowl for added flavor. Squeeze the remaining lime juice over the top, then garnish with extra chopped cilantro and, if desired, crumbled feta or goat cheese.