The beginning of summer brings the unofficial start of grilling season. For some vegetarians, however, this means making do at backyard picnics with the same old crudités and soggy green salads — or worse — filling up at the chip bowl. But barbecues don’t have to be a washout for those who don’t eat meat.

Classic cookout foods can easily be transformed into delicious vegetarian fare.

Main Dishes

Be sure to offer some sort of plant-based protein, which can be as simple as a chilled bean salad! You’ll also find meat-free burgers and hot dogs in most grocery stores. Or, if you’re feeling adventurous, make your own homemade burgers out of beans, rice, grains or tofu. If you’re making chili for meat eaters, simply make another batch without the meat; add extra beans and veggies to thicken.

Side Dishes

From pasta salad and quinoa salad to pickled veggies and pico de gallo, there are lots of plant-based options to serve at your cookout.

Grilled vegetables are satisfying so matteryour eating pattern! Marinated and grilled portobello mushroom caps are notonly tasty, they offer a meaty texture that’s appealing to vegetarians andnon-vegetarians alike. Or skewer mushrooms, peppers, squash and tomatoes, thengrill them until slightly charred.

Deviled eggs, potato salad, and macaroni salads are safe foods for lacto-ovo vegetarians, and vegans can alter some of these recipes by substituting with dairy- and egg-free products. Try a vinegar-based dressing for broccoli or green bean salad. Or make a simple chopped salad using canned chickpeas, tomatoes, cucumber and bell peppers.

For more nutritious chip option, offer guests homemade kale or collard chips. Another traditional favorite you can enjoy is grilled corn on the cob.

Desserts

You can’t go wrong with fresh seasonal fruit such as water slices and an assortment of berries. If you’re looking for something more indulgent, soy, almond, cashew and coconut milk-based ice creams command more shelf space in today’s frozen food aisle, and for good reason: they taste absolutely delicious! And if you want to join in for some s’mores around the campfire, gelatin-free marshmallows guarantee your place. Grilling? Try peaches, mangos, pineapples, bananas and other fruit. The heat caramelizes their natural sweetness.

On the Road

New vegetarians and vegans often find itdifficult to ask hosts about food — what will be served and how it willprepared. Most hosts, however, want their guests to enjoy themselves, so letthem know you follow a vegetarian or vegan diet. You may be pleasantlysurprised with their response. Some hosts will even go so far as to preparedishes that are vegetarian- or vegan-friendly or at least won’t mind if youbring your own food.

If most dishes include meat, dairy, eggs orcheese, offer to bring food to share with the crowd so you won’t go hungry. Asa courtesy, let the host know, as there may already be a crowded refrigeratoror limited oven space, in which case, you can bring your own cooler or decideon a different recipe.

You’ll also want to follow good food safetypractices. Bacteria grow rapidly when temperatures rise, and vegetarians andvegans aren’t immune from food poisoning. Keep perishable foods in therefrigerator until you’re ready to leave, and then keep chilled in anice-filled cooler or by packing with frozen gel packs. Vegetarians who eat eggsand dairy products may keep these food items at room temperature for up to twohours at most (or just one hour if the temperature is over 90ºF) before they’llneed to be refrigerated. The same goes for cut fresh fruits and vegetables, aswell as cooked food.

If refrigeration is unavailable at your holiday site or it will be difficult keeping foods cold, consider packing non-perishable foods that don’t need refrigeration such as whole fruits and vegetables (wash before eating), canned beans, chips, bread, crackers, nuts, peanut butter, mustard and pickles.

Source: Taylor Wolfram, MS, RDN, LDN, Academy of Nutrition & Dietetics

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