Healthy Barbecue Recipes

It’s heating up outside which means that now is a great time to do some outdoor cooking. But, did you know that there are some delicious barbecue recipes out there that are healthy for you? Today we’ll be taking a look at some plant-based barbecue recipes!

Pulled Jackfruit Sandwiches

As long as you use the right kind of barbecue sauce, this recipe is completely vegan! If you want to make sure that there are no animal byproducts in these ingredients, be sure to carefully check each label.

Ingredients

  • 1 Tbsp. avocado oil
  • 1 red onion, chopped
  • 1 tsp. ground cinnamon
  • 1 tsp. cumin seeds
  • 2 tsp. smoked paprika
  • 2 tsp. hot sauce of your choice
  • 1 Tbsp. apple cider vinegar
  • 4 Tbsp. sugar-free BBQ sauce
  • 1 can chopped tomatoes
  • 2 cans young jackfruit in salted water

Directions

  1. Heat the avocado oil in a pan over medium heat. Once hot, cook the onions until very soft, approximately 10-12 minutes. 
  2. To the onions, add the cinnamon, cumin, and paprika, then continue to cook for another 2-3 minutes. Once well combined, add the hot sauce, vinegar, and BBQ sauce. Mix well.
  3. Once combined, add the tomato and the jackfruit. Cook until heated through, about 10 minutes.
  4. Once cooked, check for seasoning preferences and use a fork to shred larger pieces if necessary. Serve with your choice of toppings on a whole-wheat bun, or in a lettuce wrap. Enjoy!
Eggplant Steaks

Though this recipe isn’t vegan, it is vegetarian and plant-based! The cheese crust adds a great crunch and extra protein. Be sure when picking a steak sauce to find one that is low in sodium and sugar.

Ingredients

  • ¼ cup Worcestershire sauce
  • ¼ cup thick steak sauce
  • ½ cup olive oil
  • 2 Tbsp. honey
  • 2 tsp. apple cider vinegar
  • Kosher salt and freshly ground pepper
  • 8 ½-inch eggplant slices, purged with salt prior to cooking
  • 1 cup grated Parmesan
  • 3 Tbsp. chopped parsley

Directions

  1. In a small bowl, combine the Worcestershire, steak sauce, olive oil, honey, and apple cider vinegar. Whisk well, then season to taste with salt and pepper once combined.
  2. Dry your eggplant to ensure that the sauce will stick. Use a pastry brush to apply the sauce to both sides. Place on your grill for two minutes each side. 
  3. Once the eggplant is warmed over, add a generous sprinkle of freshly grated Parmesan to one side. Allow to brown until the cheese is nice and crispy. Serve plain or with a sprinkle of chopped parsley.
Grilled Tofu

If you miss grilled chicken, this is a perfect substitute! This tofu would also taste great chopped up and added onto salads. Just be sure that your soy sauce is low in sodium!

Ingredients

  • 1 Tbsp. sesame oil
  • ½ cup low-sodium soy sauce
  • 2 Tbsp. mirin
  • 1 Tbsp. rice wine vinegar
  • 1 Tbsp. minced fresh ginger
  • 1 pound firm tofu
  • 1 Tbsp. olive oil

Directions

  1. Combine sesame oil, soy sauce, mirin, rice wine vinegar, and ginger in a large bowl. Whisk well until combined.
  2. Drain your tofu and pat dry with paper towels. Slice into ½-inch slabs, patting each with paper towels. Add to the marinade, then toss to coat. Refrigerate and allow to marinate for 15 minutes to an hour, or up to a day.
  3. Once the tofu is fully marinated, brush your grill with olive oil. Grill until marks appear and the tofu is heated through, approximately 2 minutes per side. Remove from the heat and serve.

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