Barbecue Bliss to Savour Summer: Your Guide to a Healthier, plant-forward BBQ

Barbecue season is here—a time to gather outdoors, spark up the grill, and enjoy sharing delicious food with family and friends. While traditional BBQ often conjures up images of plates piled high with ribs, burgers, and sausages, there’s a growing trend toward lighter, more nutritious and creative fare. By incorporating plant-based dishes and some creatively chosen fermented foods, you can elevate your BBQ feast into a celebration of health bursting with flavour.

Rethinking the BBQ: Why Go Plant-Based

Traditional barbecue food is often high in saturated fats, sodium, and processed meats, which, when eaten in excess, have been linked to various chronic diseases. Plant-based foods, on the other hand, are rich in fibre, antioxidants, vitamins, and minerals, supporting better digestion, heart health, and overall wellness. Even if you’re not a vegetarian or vegan, increasing the proportion of plant-based dishes in your BBQ can deliver vibrant flavours with a nutritional edge.

Plant-Based BBQ Favourites

1. Grilled Veggies: The Star of the Show

Vegetables are fantastic on the grill. The high, direct heat caramelises their natural sugars, developing sweet, smoky flavours. Try a medley of zucchini, bell peppers, red onions, mushrooms, and cherry tomatoes threaded onto kebab sticks. Marinate them in olive oil, lemon, garlic, and herbs before grilling on for colourful, crowd-pleasing veggie kebabs.

*Pro tip: Try grilling corn on the cob with a miso-lime glaze or cauliflower steaks brushed with a smoky paprika rub.

Try our cauliflower kebabs here

2. Meatless Burgers & Sausage

Plant-based burgers have evolved rapidly. Choose store-bought varieties featuring beans, lentils, or vegetables, or try making your own: mix black beans, oats, grated carrots, onions, and spices for a hearty patty. For sausages, opt for mushroom-lentil sausages or chickpea-based vegan hotdogs.

Serving Idea: Pile your meatless burger or hotdog high with sliced onions, leafy greens, avocado mash, and a smear of spicy fermented mustard (more on fermentation below!). Try our delicious crispy tofu burgers here

3. BBQ Jackfruit

A favourite for BBQ’s due to its meaty flesh; jackfruit mimics the shredded texture of pulled pork. Marinate canned young jackfruit in your BBQ sauce of choice, then grill or sauté until caramelized. Serve in buns or lettuce wraps with tangy slaw.

4. Hearty Plant-Based Sides

For a satisfying plant-powered spread, serve:

• Grilled sweet potatoes with coriander and lime dressing
• Mexican salad of quinoa and sweetcorn with coriander leaves, fresh tomatoes and black beans
• Tangy coleslaw made with shredded cabbage, carrots, and Greek yogurt or vegan mayo

Adding Fermented Foods for Flavour & Gut Health

Fermented foods are rich in probiotics, which nourish your gut microbiome—an essential component for good digestion and immunity. The complex, tangy taste of fermented products pair beautifully with smoky BBQ dishes, offering both yum-factor and health benefits.

1. Sauerkraut and Kimchi

These tangy, crunchy condiments offer a punch of flavour and probiotic goodness. Serve classic sauerkraut on top of veggie sausages, or offer spicy kimchi as a side dish. Kimchi’s combination of Napa cabbage, radish, garlic, and chili flakes is especially good with grilled tofu or seared Portobello mushrooms.

2. Fermented Relishes

Try making or buying fermented pickles, carrots, or beets. Their acidity offsets the richness of grilled mains. Spoon them onto burgers or serve as part of a vibrant relish tray.

3. Miso-Glazed Veggies

Miso, a Japanese fermented soybean paste, can be thinned out using rice vinegar, lime, and a splash of agave to create a savoury-sweet glaze for grilled aubergine, mushrooms, cauliflower and corn on the cobs.

4. Yogurt-Based Sauces

For a creamy, cooling condiment, use plain natural yogurt as the base for dips, dressings, or raita which pairs perfectly with spicy BBQ fare.

Add some chopped mint, cucumber, and a touch of garlic.

Tips for a Balanced BBQ Plate

• Fill at least half your plate with veggies. Grilled, raw, or in salads—they add vitamins, minerals, and fibre.
• Limit processed meats. Swap in plant-based proteins or fish for a lighter choice.
• Watch the sauces. BBQ sauces and dressings can be high in sugar and salt—opt for homemade or check labels.
• Hydrate wisely. Water, sparkling water, or herbal iced teas are great alternatives to sugar-laden beverages and look so pretty on the table with added herbs and lemon/lime slices served in glass jugs.
• Treat: Grill peaches or pineapple on the BBQ and serve with a scoop of vanilla or ginger ice cream.

Final Thoughts

Transforming and supplementing your barbecue with plant-forward, probiotic-rich foods doesn’t mean giving up satisfaction or taste. In fact, with grilled vegetables, inventive plant-based proteins, and a spectrum of tangy fermented foods, you can enjoy a meal that’s more colourful, packed with nutrients nourishing for body and gut. Fire up the grill, invite your favourite people, and celebrate summer—deliciously and healthfully!