Whether you’ve eliminated meat from your diet or simply want to eat more fruits and veggies, these delicious plant-based recipes will thrill your grill this summer.
By
Catherine Pearson
by
Lynn Grieger, RDN, CDCES
Colorful vegetables are full of antioxidants, making them a nutritious and beautiful addition to your cookout.
Grilling conjures images of barbecue-sauce-slathered rib racks, juicy burgers, thick steaks — in other words, it's an activity that’s virtually synonymous with meat.
But rest assured, there are plenty of plant-based foods that taste just as good flame-broiled. Whether you’re looking to cut back on meat for your health or the planet, or you gave it up long ago, you can still get your grill on. The produce aisle of your grocery store is full of great options for your next backyard barbecue, from side dishes that help you hit your five-a-day quota of produce to meat-free mains and even desserts. The only limit is your own imagination.
Let’s face it, traditional barbecue fare has never been the healthiest. Hot dogs and hamburgers are best limited because of their high levels of saturated fat, which can harm the heart when eaten in excess, per the American Heart Association (AHA). The grilling process itself can produce chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), says the National Cancer Institute. HCAs and PAHs may damage DNA in the body, which may in turn increase the risk of cancer (further research is needed, as most studies have been on animals). But swapping out grill staples like meat for plant-based proteins like soy, beans, and nuts may help lower your risk of heart disease, according to a study published in December 2020 in the BMJ.
If you’re not already adding fruits and veggies to your grill rotation, now is a fine time to start. A produce-rich diet has health benefits like a lower risk of heart disease and stroke, a lower risk of eye and digestive problems, lower blood pressure, and lower risk of diabetes, according to the Harvard T.H. Chan School of Public Health. Despite these benefits, 9 out of 10 Americans fall short of the recommended 3.5 to 6.5 cups of fruits and veggies per day, reports the The Foundation for Fresh Produce.
RELATED: The Top Fruits and Veggies You Should Be Grilling This Summer, According to Dietitians
Here are 11 recipes to get you fired up about plant-based grilling.
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Grilled Romaine Caesar Salad With White Beans
As far as culinary techniques go, grilling lettuce may seem counterintuitive. But take one bite of this creative spin on a classic Caesar salad from the Minimalist Baker, and you'll be hooked.
Put a couple of romaine heads on the grill to develop a deep, smoky flavor, and then top them with marinated white beans. White beans are a good source of plant-based protein, with 19 grams (g) per cup, according to the U.S. Department of Agriculture (USDA).This recipe is also loaded with fiber — more than 15 g per serving — which means you’ll be satisfied even without meat. The Mayo Clinic notes that foods with fiber make you feel fuller for longer, which may curb overeating.
Nutrition per serving (serves 4): 488 calories, 41.5g carbohydrates, 15.6g fiber, 15.9g protein, 32.3g fat (4.9g saturated fat), 728 milligrams (mg) sodium, 8.6g sugar
600
Keto Grilled Cauliflower Steaks
These cheesy, hearty cauliflower "steaks" from All Day I Dream About Food are ideal for fans of the buzzyketogenic diet— a high-fat,low-carbeating plan — as well as anyone on the hunt for alternatives to beef orchickenmain courses.
Cauliflower is low in carbs (one cup has 5.32 g), and it providespotassium,vitamin C, and folate,per the USDA. Potassium is a mineral that aids nerve and muscle function, regulates heartbeat, and offsets the harmful effects of sodium on blood pressure, according toMedlinePlus.
Meanwhile, vitamin C is anantioxidantthat helps support growth and repair of tissues in the body, aids iron absorption, and protects against free radicals, which cause cell damage in the body and may contribute to cancer, heart disease, and other conditions,MedlinePlussays.And folate, a form ofvitamin B9, may help protect against birth defects, hearing and vision loss, and heart disease, among other perks, perMount Sinai.
Nutrition per serving (serves 3): 313 calories, 5.9g of carbohydrates, 2.2g of fiber, 14.6g protein, 30.8g fat
RELATED:Do You Really Need to Eat Less Meat?
601
Grilled Eggplant Salad With Chickpeas and Tomatoes
Eggplant is the star of this vegan-friendly dairy-free recipe from Veggies Save the Day. When grilled, the purple summer vegetable lends rich, smoky flavor to a Mediterranean-inspired salad full of chickpeas, tomatoes, and fresh basil leaves.
Plus, eggplant is an excellent source of fiber and potassium, and a good source of vitamins C and K, per theUSDA. It also packs serious anthocyanins, the antioxidants responsible for its rich purple color. Research in both animals and humans suggests that anthocyanins may ward off type 2 diabetes and lower insulin resistance — as if you needed another reason to add this delicious nightshade to your grilling plans.
Nutrition per serving (serves 4): 249 calories, 30g carbohydrates, 12g fiber, 9g protein, 12g fat (1g saturated fat), 320mg sodium, 8g sugar
602
Easy Grilled Veggie Skewers
This nutritional powerhouse recipe from the Forked Spoon will help you make a dent in the five daily servings of veggies recommended by the AHA. It combines zucchini, red onion, and bell peppers so you’re netting a variety of vitamins and minerals. And when it comes to produce, variety is definitely the spice of life: One cross-sectional study published February 2021 in Clinical Nutrition found that among an elderly Mediterranean population, those who ate a diverse group of fruits and vegetables had fewer nutrient deficiencies and a higher-quality diet.
One large zucchini, for example, is a good source of fiber and potassium and an excellent source of manganese and vitamin C, per the USDA. Zucchini is also a good source of vitamin K, a fat-soluble vitamin that has been linked with better bone health, vascular health, and a reduced risk of coronary heart disease, past research notes.
One key to getting a perfect char on your vegetables? The recipe suggests leaving a small space between each item on the skewer, so air and heat can circulate between the veggies and cook them evenly. The final product is a simple meal that’s bursting with color and flavor.
Nutrition per serving (serves 4): 324 calories, 36g carbohydrates, 6g fiber, 5g protein, 19g fat (2g saturated fat), 26mg sodium, 11g sugar
603
Grilled Corn With Vegan Green Aioli
Grilled corn is a quintessential summer food. This quick and easy recipe from Simple Vegan Blog takes the seasonal staple up a notch tastewise — without anybutterorcheese. The green aioli is made with fresh spinach and homemadeveganmayonnaise that exchanges traditionaleggyolk for unsweetenedsoy milkand sunflower oil, aheart-healthy fat. Corn provides fiber andB vitamins, essential minerals, and antioxidants, though it is not considered alow-carb vegetable(the USDA lists14 g of carbs per ear), so this recipe may not be a suitable option for those following a keto diet or anotherlow-carb eating plan.
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Israeli Couscous Salad With Grilled Vegetables
Mildly nutty Israeli couscous (also known as pearled couscous) forms the basis of this tasty grilled vegetable salad from Lemon Blossoms. Cook the whole-grain couscous as you would pasta and then fire up the grill. Cut up an assortment of bell peppers, asparagus, zucchini, yellow squash, and onions and drizzle with olive oil and balsamic vinegar before tossing them on the grill. Top everything with a homemade lemon vinaigrette for a fresh, veggie-packed meal.
In addition to fiber, vitamins, and minerals from the vegetables, you’ll get helpful nutrients from the couscous. Per theUSDA, one cooked cup contains 6 g of protein and 2 g of fiber, plus it’s an excellent source of selenium. Selenium, as the National Institutes of Health (NIH) explains, is an important mineral for reproduction, thyroid health, DNA production, and protecting the body from damage caused by free radicals and infections.
Nutrition per serving (serves 6): 466 calories, 50g carbohydrates, 4g fiber, 8g protein, 25g fat (3g saturated fat), 449mg sodium, 3g sugar
605
Grilled Sweet Potato Fries
It’s an unspoken rule that fries make any meal better, and these extra-largesweet potatofries from Well Plated are particularly irresistible, thanks in no small part to their chipotle and brown sugar seasoning. Nutritionally, these fries are outstanding. According to theUSDA, a medium baked sweet potato with the skin on is a good source of fiber and potassium and an excellent source of vitamin A. Vitamin A helps maintain healthy vision and immunity, per theNIH. All the more reason to add more sweet potato to your grill!
Nutrition per serving (serves 6): 123 calories, 19g carbs, 3g fiber, 1g protein, 5g fat (1g saturated fat)
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Grilled Portobello Mushroom Burger
This meatless burger from Well Plated is a big, satisfying portobello mushroom, which per cup, according to theUSDA, contains 529 mg of potassium, making it a good source of the nutrient. (That’smore potassium than a banana has.) It’s then piled high with all kinds of goodies, including pesto, havarti cheese, grilled onion, and tomato, making it decadent in the best possible way. Move over, red meat: Veggie burgers are here to stay.
Per burger, there are 140 calories, 8 g fat, 13 g carbs, 5 g protein, and 3 g fiber. Keep in mind, though, that the recipe’s nutritional info doesn’t account for your choice of bun or toppings;the USDA’s ChooseMyPlate website recommendsopting for a whole-grain bun to add fiber and vitamins while possibly reducing your risk of chronic disease.
Nutrition per serving (1 burger): 140 calories, 13g carbohydrates, 3g fiber, 5g protein, 8g fat (1g saturated fat), 569mg sodium, 7g sugar
RELATED:Simple Tips and Tricks for a Healthier Burger
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Grilled Summer Salad
This salad from Cookie and Kate plays with sweet and spicy flavors, incorporating peppery, antioxidant-rich arugula, grilled veggies (including sweet corn), and a chile lime dressing.
Don’t skimp on the black beans, whichthe USDA notesprovide 15 g each of protein and fiber per cup for a filling base. And do be sure to useolive oilfor the dressing, as recommended: A review of two large prospective cohort studies of men and women in the United States,published in theJournal of the American College of Cardiologyin April 2020,found that replacing 5 g of margarine, butter, mayonnaise, or dairy fat with olive oil daily was linked to as much as a 7 percent lower risk of total cardiovascular disease and coronary heart disease — again, by replacing saturated fat with the heart-healthy kind.
Go ahead and top this salad with vegan coconut "bacon" or crumbled tortilla chips for a meal that’s packed with flavor and texture, too.
Nutrition per serving (serves 4): 413 calories, 34.6g carbohydrates, 12.6g fiber, 12g protein, 27.8g fat (8.1g saturated fat), 738.7mg sodium, 6.8g sugar
RELATED:Surprising Ways to Cook With Black Beans
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Grilled Avocados Stuffed With Corn and Black Bean Salsa
Avocadois another food people don't often think of when they bust out the grill, but this vegan, dairy-free recipe from Jessica Levinson shows why they absolutely should. The grilledavocadosare charred, creamy, and delicious, while the corn and black bean salsa is light and refreshing.
A single avocado is an excellent source of fiber and a good source of vitamin C and potassium,per the USDA.A past reviewfunded by the Haas Avocado Boardfound that avocados support cardiovascular health, weight management, and healthy aging. Meanwhile, a past randomized controlledtrial, also funded by the Haas Avocado Board, found that adding one avocado per day to a moderate-fat, cholesterol-lowering diet helpedimprove “bad” LDL cholesterollevels in individuals who were overweight or had obesity — as if you needed a reason to try another avocado recipe!
The funders may have skewed these findings, directly or indirectly, but what’s clear is avocados are a healthier fat source than hot dogs and burgers. Replacing the saturated fat from meats such as these with the healthy polyunsaturated and monounsaturated fat in avocados can be a boon to your heart, notes theAHA.
Nutrition per serving (half an avocado with 3 tbsp salsa): 172 calories, 22g carbohydrates, 7g fiber, 5g protein, 9g fat (1g saturated fat), 199mg sodium, 3g sugar
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Healthy Grilled Sweet Potato Nachos
Nachosare about as delicious as shareable dishes get, so they’re a worthy addition to your barbecue game. But healthy? Eh, maybe not so much. While tortilla chips alone or with salsa aren't a bad snack in small portions, nachos are often stacked high with saturated-fat-packed toppings (think processed meats, full-fat sour cream, and lots of cheese), which should be limited in aheart-healthy diet,per the AHA.
This super-easy vegetarian recipe from Pinch of Yum ups the nutritional factor, thanks to heaps of added veggies: black beans, roasted corn, and grilled sweet potatoes. With 13g of protein and 7.6 g of fiber per serving, these nachos are sure to keep you satisfied for hours.
Nutrition per serving (serves 6): 292 calories, 40.3g carbohydrates, 7.6g fiber, 12.6g protein, 9.7g fat, 614mg sodium, 7g sugar
RELATED:Nutritious Family Dinners to Make With Beans
Additional reporting byLaura McArdle and Lauren Bedosky.
