BBQ grills and smokers: Lean Cuts and Smoke Tips for Health – BBQ Grills & Smokers: Ultimate Grilling Guide

Healthy barbecue is absolutely possible – and delicious – when you understand how to select lean cuts for smoking, manage clean fire, and cook with precision. Whether you’re working with charcoal, gas, pellet, or electric BBQ grills and smokers, you can enjoy low-fat BBQ that keeps flavor high and unwanted charring low. In this guide, you’ll learn the best lean cuts for smoking and grilling, how to build a cleaner, steadier fire, and how to hit perfect doneness with the help of a reliable instant-read thermometer like the ThermoWorks ThermoPop. Let’s turn your next healthy barbecue into your best one yet.

How to Use BBQ Grills and Smokers for a Healthy Barbecue

When your goal is a healthy barbecue, the equipment you use – and how you use it – matters. BBQ grills and smokers excel at creating deep flavor with moderate fat, but the technique is key. You’ll want stable heat, clean smoke, and precise internal temperatures. Keep smoke thin and blue, not thick and sooty. Build two heat zones so you can sear quickly and finish gently. And don’t underestimate carryover cooking: remove lean meats a few degrees early, then rest to finish. Combined with smart prep and lean cuts for smoking, you’ll get low-fat BBQ that’s tender, moist, and safe.

Lean Cuts for Smoking and Grilling

Lean cuts offer great flavor with fewer calories from fat, but they demand careful cooking to avoid drying out. The secret is to balance moisture management (brines, marinades, fat-smart rubs) with precise temperatures. Below are the best options across beef, pork, poultry, seafood, and plant-based proteins – plus what makes each cut shine on BBQ grills and smokers.

Beef: Flavorful and Lean

Top sirloin: Naturally lean with beefy flavor; great for quick sears and gentle finishes.
Eye of round: Very lean and budget-friendly; benefits from marinating and thin slicing after a low-temp smoke or reverse sear.
Flank steak: Lean with rich taste; marinate to tenderize, then cook hot-and-fast to medium-rare, slice against the grain.

Beef is forgiving when cooked to medium-rare or medium, especially for steaks. For roasts like eye of round, smoke low until reaching target temp, then slice thin for tenderness and juiciness.

Pork: Naturally Tender, Easy to Keep Lean

Pork tenderloin: Among the leanest pork cuts; benefits from light brining and a quick smoke or grill to 145°F followed by a rest.
Center-cut pork loin chops: Choose 1-inch thick chops; brine briefly to retain moisture, then sear-and-finish on indirect heat.

Skip heavy sugar rubs and sticky sauces that burn. Instead, use spice rubs with herbs and a bit of paprika for color without excessive sugar.

Poultry: Protein-Packed and Versatile

Skinless chicken breasts: Incredibly lean; brine or marinate and cook to 160 – 165°F, allowing a brief rest.
Trimmed chicken thighs: Slightly higher fat but still a smart choice; flavorful and forgiving when smoked at 275 – 300°F.
Turkey breast: Lean and mild; needs a brine or herb paste to stay juicy during a gentle smoke.

Because poultry must reach 165°F for safety, moisture management (brines, yogurt marinades) is essential.

Seafood: Fast, Healthy, and Full of Omega-3s

Salmon fillet: Not low-fat, but rich in heart-healthy omega-3s; excels with light smoke and citrus-herb rubs.
Tuna steak and halibut: Leaner options; cook hot-and-fast and avoid overcooking.
Shrimp: Quick-cooking; use skewers or a grill basket, and remove as soon as opaque.

Seafood’s short cook time and clean flavor make it ideal for healthy barbecue nights. Use mild wood and avoid heavy smoke.

Plant-Based Proteins: Fiber-Rich and Grill-Friendly

Extra-firm tofu: Press to remove moisture, marinate boldly, and grill until nicely marked.
Tempeh: Nutty flavor and firm texture; takes smoke well and grills beautifully with a glaze.
Portobello mushrooms: Meaty texture; great carriers for smoke and marinades.

Plant-based proteins thrive with marinades and glazes that balance acidity, salt, and aromatics. They’re excellent for low-fat BBQ plates with vibrant veggies and whole grains.

Lean Cut Quick-Guide: Targets, Wood Pairings, and Methods

Protein & Cut	Approx. Fat per 4 oz (g)	Flavor/Texture	Best Target Internal Temp (°F)	Wood Pairings	Ideal Methods
Beef Top Sirloin	8 – 10	Beefy, moderately tender	130 – 135 (med-rare)	Oak, hickory, cherry	Reverse sear, quick sear + indirect finish
Beef Eye of Round	4 – 6	Very lean, firm	125 – 130 (thin-slice)	Oak, pecan	Low-temp smoke, rest, thin slice
Flank Steak	6 – 8	Lean, robust	130 – 135	Mesquite (light), cherry	Marinate, hot-and-fast, slice against grain
Pork Tenderloin	3 – 4	Very lean, tender	140 – 145 + rest	Apple, cherry	Light brine, smoke/grill, brief rest
Pork Loin Chops	8 – 10	Lean, mild	140 – 145 + rest	Apple, hickory (light)	Brine, sear + indirect finish
Chicken Breast (skinless)	2 – 4	Very lean, neutral	160 – 165	Apple, pecan	Brine/marinade, indirect heat
Chicken Thigh (trimmed)	6 – 9	Juicy, forgiving	175 – 185 for pull-apart; 165 for slice	Hickory, cherry	Smoke at 275 – 300, finish hot
Turkey Breast	2 – 3	Lean, delicate	160 – 165	Apple, maple	Brine, steady low-temp smoke
Salmon Fillet	~10 (healthy fats)	Rich, flaky	125 – 130 (tender); 145 USDA	Alder, apple	Gentle smoke, cedar plank
Tuna/Halibut	2 – 4	Lean, firm	120 – 130	Oak (very light), fruit woods	Quick sear, minimal smoke
Shrimp	<1	Delicate, sweet	Opaque; ~120 – 125	Fruit woods (light)	Skewers, fast grill
Tofu (extra-firm)	~4	Firm, absorbs flavors	N/A	Fruit woods (light)	Press, marinate, grill
Tempeh	~10	Nutty, dense	N/A	Maple, apple	Steam, marinate, grill
Portobello	~0	Meaty, juicy	N/A	Alder, cherry	Marinate, high-heat grill

Note: USDA minimum safe internal temps are 145°F for whole cuts of beef, pork, lamb, and fish (with a 3-minute rest), and 165°F for all poultry. Many chefs target slightly lower pull temps for certain items and account for carryover; always use your instant-read thermometer to verify safety and doneness preferences.

Prepping Lean Cuts: Brines, Marinades, and Rubs for Low-Fat BBQ

Lean meats don’t have intramuscular fat to protect them, so moisture management is your biggest ally. Use quick brines to lock in juiciness, marinades to tenderize and add flavor, and rubs to build a crust without excessive sugar. Each approach supports healthy barbecue by reducing the need for heavy sauces and butter basting.

Smart Brines (30 – 120 Minutes)

Base: 4 cups water, 2 – 3 tablespoons kosher salt, optional 1 tablespoon honey or maple for browning without high sugar load.
Add-ins: Garlic, cracked pepper, bay leaves, citrus peels, and herbs like thyme or rosemary.
Best for: Chicken breasts, pork loin chops, pork tenderloin, turkey breast.

Rinse lightly and pat dry after brining to control surface salt. Brining helps lean cuts stay plump even at safe internal temperatures.

Marinades That Promote Health

Acid + Aromatics: Lemon or lime juice, yogurt, or vinegar combined with garlic, onion, ginger, and herbs.
Antioxidant Boosters: Rosemary, thyme, oregano, turmeric, and black pepper can reduce formation of HCAs (heterocyclic amines) during grilling.
Healthy Fats: A tablespoon of extra-virgin olive oil helps carry flavors without adding much fat.

Limit sugar to avoid scorching. Whisk marinades thoroughly and reserve a portion for finishing so you can baste post-sear without cross-contamination.

Low-Sugar Rubs That Still Brown Nicely

Base spices: Sweet paprika, smoked paprika, garlic powder, onion powder.
Heat: Black pepper, Aleppo pepper, chili powder, cayenne (to taste).
Herbs: Dried thyme, oregano, marjoram for freshness.

Use 1 – 2 teaspoons kosher salt per pound of meat to season effectively without overpowering. Apply rubs shortly before cooking to avoid drawing out too much moisture on lean cuts.

Smoke Tips for Health on BBQ Grills and Smokers

Great flavor comes from clean combustion and controlled heat. A healthy barbecue approach emphasizes thin, blue smoke, minimal flare-ups, and avoiding heavy soot that can impart bitterness and potentially harmful compounds. Here’s how to keep your BBQ grills and smokers running clean.

Choose Cleaner Fuels

Charcoal: Use quality hardwood lump charcoal for fewer binders; if using briquettes, choose all-natural varieties.
Wood: Seasoned hardwood chunks (apple, cherry, oak) burn cleaner than softwoods; avoid resinous woods.
Pellets: Food-grade pellets ensure consistent, cleaner burns in pellet smokers.

Store fuels dry and allow adequate airflow in your firebox or hopper to maintain a clean burn.

Build a Clean Fire

Airflow is king: Open intakes and exhausts enough to keep smoke moving; a smoldering, oxygen-poor fire creates thick white smoke.
Preheat properly: Give grills and smokers 10 – 20 minutes to stabilize before adding food.
Manage drippings: Use drip pans and trim excess surface fat to reduce flare-ups and soot.

Look for thin blue smoke – this is the sweet spot for flavor and health. If smoke turns billowy, open vents and reduce smoldering wood until it clears.

Control Temperature Zones

Two-zone setup: Create a direct heat zone for searing and an indirect zone for gentle finishing.
Lid discipline: Keep the lid closed to stabilize temps and avoid oxygen surges that cause flare-ups.
Water pans: Use a small water pan in smokers to stabilize temperature and humidity for lean cuts.

Consistent temperatures help lean proteins cook evenly without drying out. Aim for 225 – 300°F for smoking and 375 – 500°F for searing, depending on the cut.

Reduce Charring and PAHs/HCAs

Prevention: Use marinades with herbs and acids; trim visible fat; avoid sugary sauces during high-heat phases.
Positioning: Cook over indirect heat most of the time; finish over direct heat to minimize charring.
Finishing: If charring occurs, scrape or trim blackened spots before serving.

Balanced browning is flavorful; heavy charring isn’t. Keep an eye on edges and thinner areas of meat where burning can occur first.

Cook by Temperature, Not Time (with ThermoWorks ThermoPop)

Lean meats switch from perfect to overcooked in minutes. Use a fast, accurate instant-read thermometer to check temps in the thickest part of the protein. The ThermoWorks ThermoPop provides near-instant readings so you can pull proteins at the ideal moment. Calibrate your expectations: a 1-inch pork chop can reach 145°F in under 10 – 12 minutes over moderate heat, while a turkey breast may need 60 – 90 minutes at 275°F. Trust the probe – not the clock.

Step-by-Step Blueprint: Healthy Barbecue on BBQ Grills and Smokers

Plan Your Menu: Choose 1 – 2 lean proteins (e.g., pork tenderloin and chicken breasts) plus two veggie sides. Aim for varied textures and colors for a satisfying plate.
Shop Smart: Select uniform cuts for even cooking. Look for fresh, bright color and minimal surface moisture.
Trim and Portion: Remove surface fat and silverskin. Cut thicker pieces to consistent sizes so they finish together.
Brine or Marinate: Use a 30 – 60 minute brine for chops and chicken breasts; marinate beef flank or tofu 1 – 4 hours for flavor penetration.
Set Up Two Zones: On a charcoal grill, bank coals to one side; on a gas grill, light one burner and leave one off; on a smoker, maintain steady low heat.
Preheat and Stabilize: Bring the cooker to target temp (225 – 300°F for smoke cooking; 400 – 500°F for searing). Ensure thin, clean smoke before adding food.
Add Wood Wisely: Use 1 – 2 chunks of fruit wood for a light, clean smoke. Over-smoking can turn lean proteins bitter.
Probe Early, Probe Often: Use the ThermoWorks ThermoPop to check internal temps in the thickest area. Start checking at 70 – 80% of the estimated cook time.
Finish and Rest: Pull meats a few degrees shy of your final target to allow for carryover cooking. Rest 5 – 10 minutes for small cuts; 15 – 20 minutes for roasts.
Slice and Serve: Slice against the grain for beef and pork; carve poultry across the breast. Pair with wholesome sides and bright, low-sugar sauces.

Following this sequence helps you control variables that matter most: heat, smoke quality, and internal temperature. It’s your foundation for repeatable, healthy barbecue results on any setup of BBQ grills and smokers.

Low-Fat BBQ Sides and Sauces That Add Brightness (Not Fat)

Balance smoky proteins with crunchy, fresh, and tangy sides that provide fiber, vitamins, and texture. Sauces should complement – not mask – your food. Here are health-forward options that keep calories and sugar in check.

Smart Sides

Vinegar slaw: Cabbage, carrots, apple cider vinegar, mustard, and a touch of honey.
Grilled vegetables: Zucchini, bell peppers, asparagus, and onions with olive oil, salt, and pepper.
Whole-grain salads: Quinoa or farro with herbs, lemon zest, olive oil, and toasted nuts.
Bean-based sides: Smoky charred corn and black bean salad with cilantro and lime.

Flavor-First, Low-Sugar Sauces

Tomato-garlic BBQ: Crushed tomatoes, onion, garlic, cider vinegar, and spices; sweeten lightly with date puree.
Herb chimichurri: Parsley, cilantro, garlic, chili flake, red wine vinegar, and olive oil.
Yogurt-herb sauce: Greek yogurt, dill, mint, lemon, and black pepper for poultry and salmon.
Carolina-style vinegar mop: Apple cider vinegar, a touch of mustard, chili flakes.

Sauce	Approx. Calories (2 tbsp)	Sugar (g)	Best With
Tomato-Garlic BBQ	25 – 35	2 – 4	Pork tenderloin, chicken breast
Chimichurri	60 – 80	<1	Flank steak, top sirloin, portobello
Yogurt-Herb	30 – 40	2 – 3	Chicken, turkey, salmon
Vinegar Mop	5 – 10	<1	Pulled chicken, lean pork

Keep sauces on the side and spoon lightly; your smoke flavor should be the star. For guests who prefer sweeter profiles, offer a small bowl of sauce to add at the table rather than basting early.

Sample Healthy Barbecue Menus

Quick Weeknight (Serves 2)

Main: Pork tenderloin medallions, lightly smoked over apple wood, finished to 145°F.
Sides: Grilled asparagus and quinoa-herb salad.
Sauce: Tomato-garlic BBQ served on the side.

Approximate nutrition per person: 450 – 550 calories, 35 – 45g protein, 35 – 50g carbs, 10 – 18g fat.

Family Grill Night (Serves 4)

Main: Skinless chicken breasts brined and grilled indirect, finished over direct heat to 165°F.
Sides: Vinegar slaw, charred corn and black bean salad.
Sauce: Yogurt-herb drizzle and a vinegar mop for variety.

Approximate nutrition per person: 500 – 650 calories, 40 – 55g protein, 50 – 70g carbs, 12 – 20g fat.

Weekend Smoke Session (Serves 6)

Main: Eye of round roast, low-smoked to 130°F, thinly sliced for sandwiches.
Sides: Grilled bell peppers and onions, whole-grain rolls, mixed greens salad.
Sauce: Chimichurri and a light horseradish yogurt.

Approximate nutrition per person (without roll): 400 – 500 calories, 35 – 45g protein, 20 – 30g carbs, 10 – 16g fat.

Thermometer Mastery: Why the ThermoWorks ThermoPop Shines

Precision temperature control is non-negotiable for lean cuts. The ThermoWorks ThermoPop is a compact, rapid instant-read thermometer that helps you avoid the two enemies of healthy barbecue: undercooking (unsafe) and overcooking (dry, tough). With quick response times and a rotating display that’s easy to read at odd angles over hot grates, it’s ideal for checking multiple proteins quickly. Insert the probe into the thickest part of the meat, avoiding bone or gristle, to get a true center reading. Verify two or three spots on larger cuts for consistent doneness.

Troubleshooting Healthy, Low-Fat BBQ

My lean pork chops always turn out dry.

Try a 30-minute brine, cook with a two-zone setup, and pull at 140 – 145°F with a quick rest. If you’re searing first, keep it brief and finish over indirect heat. A small water pan can help stabilize temps in a kettle grill or smoker.

My chicken breasts taste bland.

Use a yogurt-based marinade with lemon, garlic, and herbs, then apply a complementary low-sugar rub before cooking. Smoke lightly with apple or pecan wood and finish with a bright squeeze of citrus or a spoon of yogurt-herb sauce.

I don’t get enough smoke flavor on fast cooks.

Use a small wood chunk pre-lit into a clean burn before the protein goes on. For gas grills, add a smoker box with preheated wood chips and keep the lid closed to capture smoke during the first half of the cook.

My fish sticks to the grate.

Start with a clean, hot grate. Oil the fish lightly (not the grill) and don’t flip too early – release happens naturally when the sear sets. For delicate fillets, use a cedar plank or a perforated grill pan.

How do I avoid bitter smoke?

Thin blue smoke is your target. Avoid wet wood, excessive chips, or closing vents too much. If smoke turns billowy, increase exhaust and reduce wood until it clears. Grease fires also cause bitterness – use drip pans.

BBQ Grills and Smokers: Buying Tips for Health-Focused Cooks

If you’re upgrading equipment with health in mind, consider how each cooker supports control, cleanliness, and consistency.

Gas Grills

Pros: Quick start, excellent temperature control, easy two-zone setups.
Cons: Lighter smoke flavor without a wood box; watch for flare-ups over greasy pans.

Charcoal Kettles and Kamados

Pros: Deep flavor, versatile for smoking and high-heat searing, retains moisture well.
Cons: Requires practice to master vents and maintain clean smoke.

Pellet Smokers

Pros: Set-and-forget temperature control, very steady for lean roasts, predictable results.
Cons: Milder smoke; quality depends on pellet brand and freshness.

Electric Smokers

Pros: Easy to operate, steady low temps, great for fish and poultry.
Cons: Limited searing capability; may produce softer bark.

Whatever you choose, pair it with a reliable instant-read thermometer like the ThermoWorks ThermoPop to keep lean proteins juicy and safe.

Cleaning and Maintenance for Healthier Cooks

Residue buildup can contribute to off-flavors and smoky soot that undermines healthy barbecue. Keep your cooker clean for better-tasting and safer results.

Brush grates while hot after each cook; a coil-style or wooden scraper is safer than bristle brushes that can shed.
Empty ash and grease traps regularly to prevent flare-ups and acrid smoke.
Burn-off: Preheat for 10 – 15 minutes before cooking to carbonize residues; wipe grates lightly with an oiled cloth.
Check gaskets and seals on smokers to maintain predictable temperatures and airflow.

Clean equipment promotes cleaner smoke and more consistent cooks – key pillars of a healthy barbecue routine.

Healthy Barbecue Flavor Builders Without the Fat

When you dial back heavy fats and sugary sauces, amplify flavor with bright, savory, and aromatic elements. These add excitement without compromising your low-fat BBQ goals.

Citrus: Lemon, lime, and orange zest add lift to rubs and marinades.
Fresh herbs: Parsley, cilantro, dill, basil, thyme, and rosemary.
Acids: Apple cider vinegar, rice vinegar, balsamic (sparingly), and yogurt.
Umami: Tomato paste, miso (lightly), anchovy paste (sparingly), and mushrooms.
Heat: Fresh chiles, chili flakes, Aleppo pepper for warmth without harshness.

Layer flavors from the start – brine or marinade, herb-forward rub, clean smoke, then a bright finishing sauce. This approach yields complexity that doesn’t depend on excess fat.

Timing and Temperature Cheat Sheet

These are ballpark estimates; always verify with your thermometer. Weather, grill type, and thickness can change cook times.

Chicken breasts (8 oz): 20 – 30 minutes at 275 – 300°F indirect; finish hot to 165°F.
Pork tenderloin (1 lb): 30 – 45 minutes at 250 – 300°F to 140 – 145°F.
Flank steak (1 – 1.5 lb): 6 – 10 minutes total at 450 – 500°F to 130 – 135°F.
Eye of round (2 – 3 lb): 1.5 – 2.5 hours at 225 – 250°F to 125 – 130°F (slice thin).
Salmon fillet (1 – 1.5 lb): 20 – 35 minutes at 250 – 300°F to 125 – 130°F (145°F USDA).
Shrimp (large): 4 – 7 minutes at 400 – 450°F until just opaque.

Probe early; with lean cuts, a 5-minute overshoot can dry out the texture. The ThermoWorks ThermoPop helps you guard that window precisely.

Seasonal Menus for Year-Round Healthy Barbecue

Spring

Herb-marinated turkey breast, grilled asparagus, lemony farro salad, and yogurt-dill sauce. Light smoke with apple wood keeps flavors bright.

Summer

Flank steak with chimichurri, charred corn and black bean salad, vinegar slaw. Quick sear to medium-rare, slice against the grain.

Fall

Pork loin chops with sage rub, grilled Brussels sprouts, and warm quinoa with roasted squash. Use cherry wood for a subtle sweetness.

Winter

Eye of round roast for sandwiches, smoky roasted carrots, and a citrusy kale salad. Pellet smokers excel at steady low temps in cold weather.

Safety and Serving: Healthy Doesn’t Compromise Food Safety

Avoid cross-contamination: Separate cutting boards for raw meats and produce.
Marinade management: Reserve clean marinade for finishing; never reuse raw marinade without boiling.
Hot holding: Keep cooked food above 140°F if not serving immediately; rest covered.

Food safety is integral to healthy barbecue. Precision with a thermometer and smart handling practices keeps your cookout both delicious and safe.

BBQ Grills and Smokers: Frequently Asked Questions

What are the best lean cuts for smoking on BBQ grills and smokers?

Pork tenderloin, turkey breast, eye of round, and chicken breasts are top choices. Flank steak also works well with a quick sear and brief indirect finish. Seafood like salmon and halibut is excellent with gentle smoke.

How do I keep lean meats from drying out?

Use a short brine or marinade, cook over indirect heat, and monitor internal temps with an instant-read thermometer. Pull a few degrees early and rest to let juices redistribute.

What woods are best for healthy barbecue?

Fruit woods (apple, cherry, maple) produce gentle, sweet smoke that complements lean proteins without overpowering. Oak is a reliable all-rounder; use hickory and mesquite lightly for lean meats.

Is salmon considered low-fat BBQ?

Salmon isn’t low-fat, but its fats are primarily heart-healthy omega-3s. It fits beautifully into healthy barbecue when cooked gently and paired with veggie-rich sides.

How does the ThermoWorks ThermoPop help?

It provides fast, accurate internal temperature readings so you can avoid overcooking lean proteins. That precision ensures safe, juicy results and supports a low-fat BBQ strategy.

Can I still get a good crust without sugar-heavy rubs?

Yes. Use paprika, pepper, and herbs for color and flavor; sear briefly over high heat to set a crust, then finish indirectly. A tiny touch of honey in a brine can aid browning without burning.

Are pellet grills good for low-fat BBQ?

Absolutely. Pellet smokers offer steady, moderate heat that’s ideal for lean roasts and poultry. The smoke is milder, which suits delicate proteins.

What internal temps should I aim for?

General guidance: 130 – 135°F for medium-rare beef steaks; 140 – 145°F for pork chops and tenderloin (then rest); 165°F for poultry; 125 – 130°F for salmon (145°F USDA); and opaque for shrimp.

How do I reduce HCAs and PAHs when grilling?

Marinate with herbs and acids, trim excess fat, cook over indirect heat, keep smoke clean and thin, and avoid heavy charring. Finish with a quick sear only as needed.

What are the best low-fat sides for a healthy barbecue?

Vinegar-based slaw, grilled seasonal vegetables, quinoa or farro salads, and bean-and-corn salads. They add fiber and color without weighing the meal down.

Healthy Barbecue Checklist for BBQ Grills and Smokers

Choose lean cuts for smoking and grilling.
Brine or marinate to boost moisture and flavor.
Set up two heat zones; keep smoke thin and blue.
Use the ThermoWorks ThermoPop for accurate temps.
Limit sugary sauces; finish with bright, herb-forward flavors.
Serve with crunchy, colorful, fiber-rich sides.
Clean equipment for consistent, clean smoke.

Conclusion: Make Healthy Barbecue Your New Default

With the right techniques on BBQ grills and smokers, healthy barbecue isn’t a compromise – it’s a revelation. Choose lean cuts for smoking and grilling, manage clean fire, and cook by temperature, not time. Use tools like the ThermoWorks ThermoPop to nail doneness and protect juiciness. Round out your plate with fresh, bold sides and sauces that elevate rather than overload. The result is low-fat BBQ that’s deeply satisfying, safely cooked, and repeatable week after week. Fire up your grill or smoker, keep your smoke clean, and enjoy the best of both worlds: big flavor and feel-good nutrition.