Here in the UK, we waste no time when it comes to getting the BBQs tongues out at the first glimpse of summer. BBQs are a great way to spend time with family and friends and enjoy those summer rays. But they’re not often vegan-friendly, which can cause stress and anxiety for those following a plant-based diet or vegan lifestyle.

It’s important to continue to enjoy events and not feel like you are missing out, so unless you feel too uncomfortable around meat being cooked and eaten in front of you (that’s fair enough and totally up to you), the decision to attend can be a good one. This also helps to ‘normalise’ plant-based eating, show others that you are thriving and demonstrate that avoiding animal products is a legitimate option. Don’t underestimate your impact – it may just plant the seed for someone else. And remember, you can talk about it as much or as little as you like. Take the weight off… just being there as a plant-based eater is enough.

So, whether it’s a planned or spontaneous event, we’ve got the tips you need to navigate this situation whilst minimising the anxiety, isolation, hunger, or feeling like you are an inconvenience for your host.

Bring something with you

If your BBQ is planned in advance, the easiest thing to do is bring something you can eat along with you. Your host may welcome this as it will only reduce their concern over what to serve you and save them a little money too! Take along some plant-based patties or sausages (perhaps some extras too in case anyone else wants to try them), and don’t forget vegan-friendly drinks and condiments; even if your host is prepared with plant-based BBQ options, they might forget things like sauces or vegan butter.

To grill or not to grill?

If you bring food along with you, your next decision is whether to cook it on the grill or not. This is a personal decision. If you opt for grilling, there are multiple ways you can navigate this to ensure your plant-based patties, sausages or veggies are safe from any cross-contamination with animal-based products:

  1. Wrap your burgers or chosen plant-based food item in foil and throw them on the grill worry-free.
  2. Stake out a corner of the grill and use a separate spatula to cook them. You could offer to look after your own food; most people will understand that you want to avoid cross-contamination and may even appreciate the help cooking.
  3. Opt to cook yours first once the BBQ is heated and whilst everyone is arriving, so you are sorted before the meat gets going.
  4. Bring a baking tray to cook your vegan food on to help keep the different food juices separate.

How to grill vegan proteins

Tofu
  1. Use extra-firm tofu as it retains its texture whilst grilling, unlike softer varieties of tofu (avoid silken tofu as it will probably end up in the flames!).
  2. Even though it is extra-firm, still press the tofu for at least 15 minutes to release any excess water.
  3. Try not to cut the tofu too thin, as it may fall apart or fall through the grill grates.
  4. Prep the grill by rubbing an oiled paper towel across the grates, this helps prevent the tofu from sticking.
  5. To ensure flavoursome tofu, marinate it for as little as 15 minutes, or up to 1 hour beforehand.
  6. When you come to cook the tofu, grill for 8 to 10 minutes on low-medium heat, flip, grill and repeat (check regularly as heat from a BBQ is harder to control!)
  7. To give extra flavour, brush any left-over marinade on the tofu after grilling.
Veggie burgers
  1. Prep the grill (as described in the tofu section above).
  2. Whether frozen or fresh, brush your burger patties with a little oil to prevent sticking.
  3. Grill the patties, flipping halfway.
  4. Place them inside fluffy burger buns, spread with a flavoursome sauce like vegan aioli, ranch or BBQ sauce and add your favourite burger toppings.
Vegetables

Grilling vegetables causes their natural sugars to ooze out, allowing for a gorgeous caramelisation and browning, as well as making them taste sweeter and full of flavour!

Portobello mushrooms are a great to cook at a BBQ. They can go perfectly in burgers, as a side, or in a salad. If you decide to go for portobello mushrooms:

  1. Slice off the stem and marinate the whole mushroom head.
  2. Grill them cap side down on a preheated grill for a few minutes each side (Tip: As mushrooms leech out a lot of water, it can help to weigh them down whilst they are cooking with an iron skillet, or something similar. This helps to create a more dense, chewy meaty texture when cooked).
  3. Like with the tofu, brush any left-over marinade on top before serving.

If you don’t know the host very well or just don’t feel comfortable doing any of the above, you can still enjoy a group BBQ whilst avoiding the grill. Offer to bring a pre-cooked plant-based main or side dish to share with the group. It’s a great opportunity to share a tasty vegan dish to introduce people to the idea of plant-based food – you may be surprised at how well they go down!

Vegan BBQ-friendly recipes

Whilst you can buy ready-made plant-based BBQ goodies, nothing beats home-made. Take a look at the links below for some incredible vegan BBQ-friendly dishes:

Meaty mains
Sides & salads
Appetizers 

What if my BBQ is unplanned?

If it’s a spontaneous BBQ you find yourself heading to, with no time to prepare any food, the best option here is to do some scavenging. You may not be able to find yourself the most satisfying or nutrient-dense meal, but you may be able to piece yourself together a plate of food to keep you full and involved in the gathering.

Some common vegan-friendly foods to keep your eyes peeled for at a BBQ can include:

  1. Fruit and vegetables
  2. Chips/fries
  3. Hummus
  4. Salad (you could even use burger toppings, like lettuce, tomato, onions and pickles to make your own impromptu salad)
  5. Balsamic dressings
  6. Guacamole
  7. Burger / hot dog buns

Whilst navigating barbecue season as a vegan might seem somewhat challenging, we hope these tips and recipes can help you navigate this. There is no reason why your lifestyle choices should get in the way of you attending these iconic summer gatherings. Happy grilling!

Written by Amber Woodhouse RD and Rosemary Martin RD