Looking for recipes to wow your guests this Canada Day? Look no further, I have the perfect recipes featuring a 100% Canadian ingredient: maple syrup.


Maple syrup is a natural sweetener derived from the sap of maple trees and has versatility beyond drizzling over pancakes. Many festivals are held at the beginning of spring when the sap begins to run and fresh batches of syrup are made. Maple syrup is a great ingredient that can accompany many recipes, adding that hint of sweetness craved by many. So, grab your bottle of maple syrup and celebrate Canada Day by trying a recipe or two from the collection of ten healthy Canada Day recipes created by fellow RDs.

1. Pecan Pie Skillet Granola
Recipe by Laura Rutledge, RDN (nourishingplate.com)
This is a great recipe for the summer months, as it is cooked on the stove instead of in the oven, keeping your house cooler. The coconut oil complements the pecans, bringing out the nutty flavour and lightly sweetened by maple syrup. The flavour combination is reminiscent of butter tarts, another Canadian favourite. Lastly, this maple granola recipe is simple to prepare and makes for a great yogurt topping!

2. Vegan Peanut Butter Chocolate Chunk Oatmeal Cookies
Recipe by: Kara Lydon, RD, LDN, RYT (karalydon.com)
These cookies are a wonderful treat for Canada Day celebrations! The supreme combination of chocolate and peanut butter is sure to please all your guests and have them coming back for more.

3. Chocolate Hummus Dip/Frosting
Recipe by: Judith Scharman, RD (foodswithjudes.com)
Chocolate and hummus, need I say more? This is not your typical hummus, including ingredients such as almond butter, yogurt, cocoa powder, and of course maple syrup. This delectable dip/frosting is sure to be the star of your fruit tray. The Crock-Pot cooking option is great to prepare the chickpeas overnight, leaving less preparation for the day of celebrations.

4. Paleo Pumpkin Almond Butter Cups
Recipe by: Maggie Michalczyk, RDN (onceuponapumpkinrd.com)
These tasty pumpkin treats put a spin on classic peanut butter cups. This recipe is simple to make and can be stored in the freezer and defrosted with a moment’s notice. Great to keep on hand and serve those unexpected guests at your Canada Day festivities.

5. 5-Ingredient Orange Maple Salmon
Recipe by: Jessica Levinson, RD and Culinary Nutrition Expert (JessicaLevinson.com)
Trade in your lemons for orange juice with this great salmon marinade. This quick and easy salmon recipe provides healthy omega-3 fatty acids and its sweet flavour makes the recipe a favourite for all ages!

6. Watermelon Mint Ice Pops
Kathy Siegel, MS, RDN, CDN & Tracee Yablon Brenner, RD, CHHC (triadtowellness.com)
After your Canada Day festivities, cool off with these refreshing watermelon mint ice pops. Watermelon is a nutritious fruit that offers many health benefits, including anti-oxidant lycopene. These ice pops are a fun and creative activity to make with your kids. Fortunately, this healthy treat can be enjoyed by all guests as they are gluten-free, dairy-free and vegan.

7. Beet and Quinoa Salad
Recipe by: Jaren Soloff, RD and Lactation Educator (empoweredrd.com)
Who said salads have to be green? This quinoa salad provides bright summer colours and sunshine flavours with its orange vinaigrette. Great to serve as a side at your Canada Day party and easy to prepare the morning of!

8. Vegan Chia Pancakes with Peanut Syrup
Recipe by: Alexandra Caspero, RD (www.delishknowledge.com)
I may have mentioned that maple syrup is good for more than just drizzling on pancakes … but who can argue with a classic! This recipe combines maple syrup with peanut butter to make a creamy syrup topping, saving you from the difficult decision of choosing between the two. The addition of chia seeds provides healthy omega-3 fatty acids, fibre, and protein. Great nutrients to provide you with energy to fuel your busy Canada Day!

9. Vegan Carrot Cake Overnight Oats
Recipe by: Kara Lydon, RD, LDN, RYT (karalydon.com)
This overnight oat recipe provides the perfect carrot cake flavouring through the incorporation of carrots, raisins, and more. These ingredients replicate the flavouring of the classic treat in an oatmeal mixture. Even better, they are usually served cold, making the classic winter comfort food suitable for the hot July sun! Overnight oats are packed full of nutrients and are quick and easy to prepare the night before, making them perfect for busy days. The soluble fibre of the oats will keep you full for longer, helping you power through morning activities and preparations for Canada Day.

10. Balsamic Maple Rosemary Roasted Veggies
Recipe by: Sarah Schlichter, RD (bucketlisttummy.com)
This recipe is a simple one-pan dish that will save you time on dishes and make you see (taste) brussel sprouts in a whole new way. This unique roasted vegetable mixture includes cranberries whose tartness is complemented greatly by the sweetness of the maple syrup in the marinade. This recipe is a must try and a great way to incorporate veggies into a Canada Day meal for your party guests.

Special thanks to student volunteer Shannon Carman for contributing this article!