Vegan ready-made barbecue food – an overview of the products available
Vegan meat alternatives usually imitate the ‘original’ meat products. Examples of plant-based barbecue specialities include:
- vegan sausages,
- vegan burgers,
- vegan blood sausage,
- vegan ‘meat’ for skewers.
Yet not every plant-based BBQ product is a meat imitation. For example, the shops also offer:
- tofu in a BBQ marinade,
- tempeh for grilling,
- vegetarian options, i.e. grilled cheeses (halloumi, camambert) and cheese cutlets.
Thus, in the same category, there are both products with the right ingredients and those that are heavily processed, calorific and not very nutritious. Therefore, it is difficult to give universal advice – each product needs to be assessed individually and the question ‘Is it worth it or not?’ answered.
If, when choosing vegan ready-made barbecue food, you are not only concerned about the meat-like taste but also the nutritional value, check the ingredients carefully before you put the product in your cart. The following guide will help you with your decision.
How to assess the ingredients of vegetable ready-made barbecue food yourself?
When it comes to making the best choice of a ready-made vegan barbecue product, it's always advisable to compare different products from the same group. There are several aspects worth considering during such an analysis.
- Discover the product base
The nutritional value of vegan ready-made food largely depends on the base used. It creates the texture and provides the background for the spices and flavours. It appears as one of the first ingredients listed in the ingredients list on the label, which has the greatest impact on the nutritional value of the whole product. The base of vegan ready-made barbecue food is most often:
- Seitan (a.k.a. wheat protein, wheat gluten) is pure gluten derived from wheat. It has a elastic texture that can be used to create vegan ready-made products in a variety of shapes and textures. It is a source of protein, but does not contain many minerals or vitamins.
- Legumes or legume protein (peas, beans, chickpeas, lentils) are used to create vegan meat substitutes due to their nutritional and taste values. Entire pods or the protein extracted from them are used. In terms of nutritional value, it is one of the best choices.
- Soya, soya texturates and soya proteins – one of the most commonly used raw materials for creating vegan meat substitutes. Soya has the amino acid profile and protein composition closest to animal protein and is technologically malleable. Unless you are allergic to soya, vegan ready-made products with this base are a good choice.
- Mushrooms – can be used as a base in vegan sausages and chops. Mushrooms are healthy, but they have a lower nutrient density and are, in terms of macronutrients, much poorer than, for example, soya or other legumes. Ready-made mushroom-based products may be less calorific and have fewer artificial flavours, as the mushrooms themselves are already full of umami flavour.
- Cereals and starchy products (ground oat flakes, groats, quinoa, potatoes or potato starch) are used not only as a side dish, but also as a base for vegan meat substitutes. In comparison to legumes, they provide less protein and higher doses of carbohydrates. Therefore, they should not be considered as the only meat substitute on the menu. Vegan burgers are most often made from these ingredients.
- Jackfruit – an exotic fruit that has a texture that imitates meat well. If seasoned properly, it imitates the ‘pulled pork’ or ‘pulled chicken’ style dishes best. Low in calories but relatively low in protein.
- Tofu – an intermediate product made from soya, but still quite low-processed. It combines the advantages of legumes and the culinary malleability of other types of bases. If seasoned properly, it can already constitute a tasty barbecue meal on its own.
The choice of a dietitian: The vegan ready-made products based on legumes (soya, peas, chickpeas, tofu) are the ones I recommend most because of their amino acid profile, protein content and general health-promoting properties. Legumes are also great for supporting the gut microbiome.
- Assess the content and type of fat used
The meat products that we traditionally grill, such as sausages, pork neck or bacon, for example, have a high fat content. In order to imitate their flavour and texture as closely as possible, many vegetable substitutes also contain significant amounts of fat. While fat can indeed bring out flavour and add juiciness, it does not always work in our favour from a health point of view, especially in the context of grilling. It is not just the extra calories that are the problem, but also the unhealthy compounds emitted during the grilling process.
The fat added to vegan ready-made meals is often saturated fat – such as in the form of palm oil, coconut oil or other hydrogenated oils. Whether it is consumed cold or cooked, it is not an optimal choice in terms of health. Saturated fats should constitute a maximum of 10% of total nutrition energy. Grilling exacerbates the problem further – when exposed to high temperatures, carcinogenic substances such as aromatic hydrocarbons can appear. Most of these substances are released when the fat from the products drips onto the glowing coals. The process relates to both meat and vegan alternatives with a similar macronutrient distribution.
Check the fat content in a given product in the macronutrient table. Producers are also required to specify the exact content of saturated fatty acids.
The choice of a dietitian: The fat content per 100 g of a product is an aspect you should always pay attention to when choosing vegan ready-made barbecue food. Particular products really do differ strongly in this respect! The healthiest choice would be a product with a low fat content – including saturated fat. It’s best to choose products that contain less than 10g fat per 100g.
- Mind the salt content
The previously described vegan bases of ready-made meat substitutes usually have a neutral, not very distinctive taste. In order to effectively impart the desired qualities, producers often add spice mixes and flavourings. Many of these contain significant amounts of salt. However, it is worth remembering that a diet with too much salt exposes us to cardiovascular disease and puts a strain on the kidneys.
Tip from a dietitian: Vegan ready-made products are often rather high in salt and sodium – the differences between individual products are usually not significant. It is hard to find a product that has less salt and yet meets our taste requirements. This is exactly why the entire group of these products should constitute an addition to our menu, not its base.
- Compare the protein content
A good vegan meat substitute should provide an appropriate amount of protein. The recommended protein intake per serving is approximately 20 g. Check this parameter in the macronutrient table provided on the packaging and compare the amount of protein contained in each product with each other. Having more protein means extra points in favour of a product. Remember that the right amount of protein in the diet matters for everyone – not just for athletes.
Read also: Protein in the diet – not just for athletes
- Read the entire product composition
Do you know the rule that if a product has more than 5 ingredients, it’s better to put it back on the shelf? If it were to be applied to vegan meat substitutes, the chances of walking out of the shop empty-handed are high. The composition of vegan meat substitutes is usually quite lengthy – to make a plant-based base similar to meat in taste, texture and structure you need thickeners, stabilisers, emulsifiers and flavourings.
Food additives included in the composition of products approved for consumption must not be harmful. Yet, some of them have ambiguous, controversial or not fully understood health effects. These include, for example, carrageenan, alleged to increase inflammation, emulsifiers and methylcellulose with controversial effects on the gut microbiome, or artificial colours with potentially allergenic effects.
Tip from a dietitian: Meat substitutes (such as plant-based sausages or chops) are processed foods that should be considered only as a recreational product. Most of them have rather long ingredients lists and contain many food additives. However, there are products and companies on the market that create meat substitutes with simple ingredients, limit food additives and continuously improve recipes to reduce the use of unnecessary ingredients. It is worth comparing products within the same group with each other.
But not every food additive with a ‘chemical’ sounding name has a controversial or ambiguous effect. Some of these even work to your advantage! Vegan products can also be fortified to enrich them with ingredients that a vegan diet is at risk of deficiency. For instance, if you see calcium carbonate, iron salts or cobalamin in the ingredients, do not put the product back on the shelf. It means that it has been enriched with calcium, iron or vitamin B12.
Find out more details: Meat substitutes under scrutiny of a dietitian
How to make a vegan barbecue reasonably?
When deciding to limit meat in your diet, remember that processed vegan substitutes are recreational foods and must be treated as such. ‘Vegan,’ ‘vegetarian’ or ‘plant-based’ are not synonyms for ‘healthy.’ The very fact of following a meat-free diet does not mean that the diet will be healthy and balanced.
Basing a menu on processed foods does not feel healthy in any version – be it a vegan, vegetarian or traditional menu. When composing the majority of meals in the diet using meat-substituting ‘ready-made’ foods, we risk an excess of salt and calories, while being deficient in fibre and various micronutrients. Additionally, some food additives are questionable – although theoretically considered safe, their long-term effects on health, including the gut and microbiome, are still not fully understood. Composing a healthy, balanced menu based largely on ready-made food is hardly realistic.
If ready-made vegan meat substitutes are typically a recreational addition for you, rather than a product you consume regularly, you don't have to eliminate them from your menu completely. It is definitely possible to include them in a balanced menu.
Tip from a dietitian: Do you want to use vegan ready-made food occasionally during a barbecue? Go ahead. However, if barbecues are a ritual for you, taking place several times a week, look for less processed alternatives so that you don’t base your menu solely on prepared foods.
Bear in mind that, according to the WHO, the definition of health is a state of complete physical, mental and social well-being. If vegan meat alternatives are comfort food for you to improve your mental wellbeing, these products, despite their low nutritional value, can work to benefit your health. The social aspect also plays an important role in this context – the diet you follow should not exclude you from a common activity such as a barbecue.
Read also: Barbecue dishes for an athlete – so what's good to throw on the grill?
Healthy vegan barbecue – tips
If you want to grill healthy and plant-based, you don't have to limit yourself to just vegetables at all. So here are some tips to help you find the balance.
- Look out for portion sizes
Remember it is not only what you eat that matters, but also the portion size you consume. Keep portion sizes reasonable, especially for ‘recreational’ products such as the ready-made meat substitutes discussed.
- Choose the right side dishes
Even if you include processed vegan ready-made food in your meal, you can still balance the whole dish properly. Opt for a salad or raw vegetables in a different form and a healthy, light sauce as a side dish. Remember also to include a good source of carbohydrates – this could be for example a graham roll or a baked potato. Don’t treat the whole barbecue as a cheat meal made up of only processed foods. By choosing healthy side dishes, you will ensure that the whole meal is of the right nutritional value.
- Satisfy your biggest whims
Use conscious eating techniques for barbecues too. Think about what you crave most and fulfil that whim with the smallest satisfying portion. If you crave vegan sausage, just eat it. Choosing an objectively ‘healthier’ option may not bring you the pleasure you expect from a meal, making you snack.
- Follow universal rules for healthy grilling
Many principles of healthy grilling are universal – keep them in mind for plant-based grilling too:
- Keep the fat from dripping directly onto the hot coals.
- Don’t grill on a dirty grill grate.
- Grill over embers, not over a live flames.
- Avoid burnt food.
- Eat vegetables in various forms
A vegan barbecue does not have to rely only on vegetables, yet they should have their place on the table. A fresh vegetable and herb salad with a healthy dressing, vegetable skewers, stuffed peppers or mushrooms, grilled corn cobs, diced raw vegetables served with hummus... Ideas abound!
- Choose the right drinks
Healthy grilling is not only about the food you eat. Consider the meal as a whole and pay attention to what you drink as well. Ideally, avoid alcohol completely – opt for mocktails or non-alcoholic beer, for example. Instead of fizzy drinks full of sugar choose zero sugar versions, homemade lemonade, iced tea, kombucha, and on a hot day a homemade isotonic.