A Nutritionist’s Guide to Plant-Based BBQ- Summer Grilling, The Healthy Way

Let’s be honest, summer barbecues aren’t just about food. 

They’re about that smoky smell in the air, music in the background, someone inevitably burning the veggies, and that first perfect bite. 

As a nutritionist, I’m not here to ban burgers or shame sauces. I just like a BBQ that tastes amazing and leaves people feeling good after they eat, too. 

Here’s how I build the ultimate feel-good BBQ plate.  

Step 1: Build a Balanced Plate  

This isn’t about rules. It’s about balance! Here’s what I recommend including on your plate:  

• Plant-Based Protein
  Swap animal beef for something plant-based, like a Redefine Meat Burger or Flank Steak. You’ll still get that smoky flavor and plenty of protein!  

• Whole Grains
  Swap white buns for whole-grain buns or wraps if you can. They keep energy levels steadier and will lead to better digestion.  

• Healthy Fats
  Add avocado slices or drizzle olive oil instead of a mayo-based sauce. These heart-friendly fats make everything taste richer and creamier without weighing you down. 

• Load up on Colour 

Pile on those grilled veggies. Bell peppers, corn, mushrooms, zucchini- they’re packed with fibre, vitamins, and add some freshness to your plate!

Try this BBQ recipe with Redefine Lamb Kofta on a fresh salad!  

Step 2: Smarter BBQ Habits That Feel Better 

Want to enjoy great barbecue food without the food coma afterwards? Try these tips:  

• Use Herb-Based Marinades:
  Instead of heavy, sugary, or mayo-based sauces, try making marinades with fresh herbs, lemon, spices, and olive oil. 

• Grill your dessert:
  Try throwing some caramelized peaches, pineapple, or watermelon on the grill for a sweet, refreshing treat. 

Step 3: Easy, Homemade Sauce Swaps 

Skip the sugar-packed bottle sauces! Make these quick, homemade options that are just as tasty and won’t leave you feeling heavy after. 

• Yogurt + herbs (use plant-based yogurt for a dairy-free option) 

• Smashed avocado and lime or tahini 

• Fresh chimichurri made with herbs and olive oil 

Each one brings flavour, fibre, and a boost of nutrients to your plate.  

Step 4: Stay Hydrated, Stay Chill 

Try this Vegan Ranch Sauce recipe

Summer BBQs can sneak in more sodium than you realize. Too much sodium can leave you bloated, dehydrated, and fatigued, which is not exactly the summer vibe you want. 

Hydration tips for BBQ days: 

• Drink water before and during your meal (don’t wait until you’re thirsty). 

• Snack on water-rich foods like cucumbers, watermelon, and leafy greens. 

• Use citrus and herbs in marinades to add flavour without the salt overload. 

Fun Fact:
Redefine Meat often has less sodium than heavily processed animal meats. 

Why a Meatless BBQ Is Better for You (and Still Delicious)  

Here’s what you get when you go plant-based on the grill:  

• Protein-packed meals that are satisfying 

• Less saturated fat for better heart health 

• Essential vitamins like B12 to help maintain energy and metabolism. 

Healthy for you. Good for the planet. Absolutely delicious. 

That’s the kind of BBQ I want to be invited to!
 

Craving more BBQ inspo?
Check out A Chef’s Guide to the Ultimate Flexitarian BBQ for tips and tricks on meatless grilling!