With these four plant-based proteins, you can make a variety of dishes that will have everyone at the 4th of July BBQ coming back for seconds.
When you think about the 4th of July, do you immediately think of a backyard BBQ with tons of delicious food lined up on tables buffet style? Nothing screams “We love America” more than a 4th of July bash filled with friends, food, and red, white, and blue decorations — and maybe an American flag posted up in the front yard.
But another thing that comes with BBQ is meat – and lots of it. This isn’t ideal for those of us who are plant-based, but that doesn’t mean you should have to miss out on the celebration.
You don’t need to stick to veggies and fruits this July 4th. It’s easy to bring your own plant-based foods sure to impress everyone who thought it couldn’t be done (or done well).
These plant-based menu ideas are the perfect foods for 4th of July recipes, so keep reading to start making your grocery list 🇺🇸
Beans
One thing that never seems to be left out of a backyard BBQ is the complementary side of baked beans. Luckily, most baked bean recipes are plant-based or could be made plant-based.
A staple in Mexican dishes like tacos, beans are a nutritious food that provides you with 15 grams of protein and 15 grams of fiber. They are packed full of vitamins and minerals, such as calcium, potassium, iron, vitamin K and E, and magnesium.
Baked beans are always a really easy dish to bring along to the festivities, especially to a BBQ that isn’t completely plant-based. You can ensure that this protein-packed side is just the way you (and everyone else) like it.
One could even say that you can have your beans and eat them, too.
Plant-Based Baked Beans
Follow this plant-based baked beans recipe for mouth-watering, flavorful beans ready in just over an hour.
For this dish, you will need:
- 2 tablespoons avocado oil or preferred cooking oil
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 teaspoons smoked paprika
- 2 teaspoons dry mustard
- 1 teaspoon ground cumin
- ½ teaspoon crushed red pepper flakes
- ⅓ cup tomato paste
- ¾ cup vegetable broth, low sodium
- ⅓ cup maple syrup (or sub with brown sugar)
- 2-3 tablespoons blackstrap molasses
- 2 tablespoons tamari, low sodium (or sub soy sauce)
- 2 tablespoons apple cider vinegar
- 2 tablespoons plant-based Worcestershire sauce
- 1.5 teaspoons liquid smoke (optional)
- 3 15-ounce cans of great northern beans or navy beans (rinsed and drained)
- ¾ teaspoon sea salt, more to taste
- Black pepper, to taste
- Fresh cilantro (optional)
Set the oven to 400 degrees, and place an oven-safe skillet on the stovetop.
First, you will heat some oil on top of the stove until it’s simmering, adding onion and garlic. Stir in the tomato paste for a minute before adding dry mustard, cumin, red pepper flakes, and paprika. After 30 seconds, add in the broth and cook for two minutes until it thickens.
Next, add maple syrup molasses, tamari, apple cider vinegar, and Worcestershire sauce. Crack black pepper and sea salt on top. Stir this until it’s combined.
Then, add the beans, and stir them together. Transfer this yummy food into the oven. Cook for 45 minutes, making sure to stir halfway through. For the last 10 to 15 minutes, uncover the dish and let it crisp up in the oven before taking it out.
Everyone will be going up to these beans for seconds, so be prepared to make enough to feed an army 💪
Crispy Chickpeas
Chickpeas are a food that is extremely versatile, making them perfect for your next Independence Day cookout. They have around 15 grams of protein in one serving and 12.5 grams of fiber.
What’s really great about chickpeas is how many different dishes you can make out of them—you can bring chickpeas to a Fourth of July party without someone even realizing they’re eating chickpeas.
Hummus
One way that you can enjoy plant-based protein at a backyard barbecue is by bringing a hummus platter as a delectable side dish. You can load the platter up with carrots, celery, crackers, broccoli, tomatoes, or whatever veggie you like to eat with hummus, as well as a homemade hummus recipe.
If you want to bring something bold to the BBQ, we recommend Thistle’s Beetroot Hummus recipe. This is a fairly easy recipe to make, and it never gets old.
You’ll need:
- 1 1/2 cups canned garbanzo beans, drained
- 3 tablespoons tahini
- 3 tablespoons fresh lemon juice
- 1/4 cup water
- 1 garlic clove, smashed
- 3/4 cup beetroot, shredded
- 1 teaspoon dijon mustard
- 1 tablespoon chopped capers
- salt & pepper to taste
First, drain the canned chickpeas and rinse them off. Then, grate the peeled beet into a bowl with a cheese grater or food processor.
Add all of the above ingredients into a blender and blend it until the texture is smooth. Feel free to add a bit of olive oil to help make the texture more creamy.
Then, voilà! You have a vibrant hummus that everyone will be buzzing about. Its bright pink color makes it one of the most vibrant dishes at the BBQ.
Chickpea Burger
Every BBQ has burgers on the menu, but they’re often beef patties or turkey burgers. Luckily, you can still enjoy a classic burger smothered in ketchup, barbecue sauce, and your other favorite condiments. Join in on the fun with a plant-based chickpea burger that can easily be thrown on the grill.
This dish can be as simple as going to the grocery store and buying up some frozen chickpea burgers, or you could challenge yourself to create your own homemade chickpea burger.
Pair with sides like grilled corn on the cob, vegan potato salad, tomato salad, watermelon, fruit salad, plant-based pasta salad, or another favorite salad recipe.
Whatever you decide, be sure to load up on your veggies and sauces to get the most out of the experience. Maybe even add some of that beetroot hummus?
Tofu
Tofu is a wonderful plant-based protein option to bring to a summertime BBQ. It provides you with all nine essential amino acids, as well as a variety of vitamins and minerals your body needs to function. So not only is it good for your body, but it can also be eaten however you want 😍
Tofu is a soy-based product that is able to absorb flavors and cook a specific way depending on how it’s prepped. It can be prepared in a variety of different ways and seasoned to get that beloved smoky flavor. You can even enjoy tofu kebabs on skewers with caramelized onions, jalapenos for spice, grilled zucchini, and more. They make fantastic appetizers!
Grilled Tofu Steaks
While grilled chicken, pulled pork, brisket, and other typical BBQ proteins aren’t plant-based, you can still get delicious barbecue flavors from plant-forward sources. For a delicious take on steak, try out this Grilled Tofu Steak recipe. It’s one way to easily get into the BBQ spirit this 4th of July.
You will need:
- Extra-firm tofu
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Paprika
- 1 tsp Lemon Pepper
- 1 tsp Barbecue Rub
- 1 sliced onion
- 1 cup of fresh greens
First, combine all of the spices to create a dry rub and stir them together in a mixing bowl. Next, press the tofu to release any liquid trapped inside. Once the tofu is nice and dry, slice it up into rectangles of your desired size. Cover these tofu rectangles with your dry rub, then head outside to grill.
Brush your grill grates with some olive oil, then grill each piece of tofu until it has a crispy texture and looks seared. Meanwhile, throw your greens and onions on the grill to create the perfect garnish.
Once you’re done grilling, plate and serve by laying the steaks on a bed of grilled greens and surrounding them with onions. Bon appetit!
Lentils
Lentils are another plant-based protein that might be overlooked when it comes to making delicious BBQ-style foods—but trust us, where there is a lentil, there is a way.
Lentils are high in fiber and complex carbohydrates. Just one-half cup of lentils provides you with 12 grams of protein, making it just as nutritional as eating a piece of meat.
Now, we’re sure you are wondering how you can make lentils into a BBQ staple. Well, let us ask you this: What is the hamburger’s partner-in-crime? The hot dog 🌭
Lentil Hot Dogs
Everyone loves a hot dog, especially when you can add some sweet relish or mustard on top—or even some baked beans (wink, wink).
Plant-based alternatives aren’t as simple as roasting up a carrot and calling it a hot dog, but this lentil hot dog recipe will provide a meal packed with protein and flavor.
Bring a few and see which family members are willing to give it a try. They’ll be surprised at how delicious these hot dogs actually are. And they might be wondering where you’ve come up with all these unique ideas for plant-based BBQ foods. Don’t be afraid to tell them about Thistle 🌱
Signing Up with Thistle
Plant-based food is our thing. We are always trying to improve our recipes and offer new delicious flavors in each of our meals in a sustainable way.
We’re constantly changing our menu to reflect what’s in season, but so many plant-based foods are available year-round, making them a great alternative to meat—and a wonderful way to keep you feeling energized every day.
When you sign-up with Thistle, you get access to handmade meals that are meant to inspire you daily. We want you to feel good while eating food that you feel good about. This BBQ season, show off your love for plant-based foods by finding new ways to incorporate them into your festive Fourth of July BBQ meal.
Sources:
What Are Chickpeas and Are They Healthy? | Cleveland Clinic
Health Benefits of Tofu | WebMD
Nutritional Information for Lentils | Lentils
Vegan Baked Beans | Vegan Huggs
Chickpea Burger {Vegetarian Recipe} | FeelGoodFoodie
With these four plant-based proteins, you can make a variety of dishes that will have everyone at the 4th of July BBQ coming back for seconds.
When you think about the 4th of July, do you immediately think of a backyard BBQ with tons of delicious food lined up on tables buffet style? Nothing screams “We love America” more than a 4th of July bash filled with friends, food, and red, white, and blue decorations — and maybe an American flag posted up in the front yard.
But another thing that comes with BBQ is meat – and lots of it. This isn’t ideal for those of us who are plant-based, but that doesn’t mean you should have to miss out on the celebration.
You don’t need to stick to veggies and fruits this July 4th. It’s easy to bring your own plant-based foods sure to impress everyone who thought it couldn’t be done (or done well).
These plant-based menu ideas are the perfect foods for 4th of July recipes, so keep reading to start making your grocery list 🇺🇸
Beans
One thing that never seems to be left out of a backyard BBQ is the complementary side of baked beans. Luckily, most baked bean recipes are plant-based or could be made plant-based.
A staple in Mexican dishes like tacos, beans are a nutritious food that provides you with 15 grams of protein and 15 grams of fiber. They are packed full of vitamins and minerals, such as calcium, potassium, iron, vitamin K and E, and magnesium.
Baked beans are always a really easy dish to bring along to the festivities, especially to a BBQ that isn’t completely plant-based. You can ensure that this protein-packed side is just the way you (and everyone else) like it.
One could even say that you can have your beans and eat them, too.
Plant-Based Baked Beans
Follow this plant-based baked beans recipe for mouth-watering, flavorful beans ready in just over an hour.
For this dish, you will need:
- 2 tablespoons avocado oil or preferred cooking oil
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 teaspoons smoked paprika
- 2 teaspoons dry mustard
- 1 teaspoon ground cumin
- ½ teaspoon crushed red pepper flakes
- ⅓ cup tomato paste
- ¾ cup vegetable broth, low sodium
- ⅓ cup maple syrup (or sub with brown sugar)
- 2-3 tablespoons blackstrap molasses
- 2 tablespoons tamari, low sodium (or sub soy sauce)
- 2 tablespoons apple cider vinegar
- 2 tablespoons plant-based Worcestershire sauce
- 1.5 teaspoons liquid smoke (optional)
- 3 15-ounce cans of great northern beans or navy beans (rinsed and drained)
- ¾ teaspoon sea salt, more to taste
- Black pepper, to taste
- Fresh cilantro (optional)
Set the oven to 400 degrees, and place an oven-safe skillet on the stovetop.
First, you will heat some oil on top of the stove until it’s simmering, adding onion and garlic. Stir in the tomato paste for a minute before adding dry mustard, cumin, red pepper flakes, and paprika. After 30 seconds, add in the broth and cook for two minutes until it thickens.
Next, add maple syrup molasses, tamari, apple cider vinegar, and Worcestershire sauce. Crack black pepper and sea salt on top. Stir this until it’s combined.
Then, add the beans, and stir them together. Transfer this yummy food into the oven. Cook for 45 minutes, making sure to stir halfway through. For the last 10 to 15 minutes, uncover the dish and let it crisp up in the oven before taking it out.
Everyone will be going up to these beans for seconds, so be prepared to make enough to feed an army 💪
Crispy Chickpeas
Chickpeas are a food that is extremely versatile, making them perfect for your next Independence Day cookout. They have around 15 grams of protein in one serving and 12.5 grams of fiber.
What’s really great about chickpeas is how many different dishes you can make out of them—you can bring chickpeas to a Fourth of July party without someone even realizing they’re eating chickpeas.
Hummus
One way that you can enjoy plant-based protein at a backyard barbecue is by bringing a hummus platter as a delectable side dish. You can load the platter up with carrots, celery, crackers, broccoli, tomatoes, or whatever veggie you like to eat with hummus, as well as a homemade hummus recipe.
If you want to bring something bold to the BBQ, we recommend Thistle’s Beetroot Hummus recipe. This is a fairly easy recipe to make, and it never gets old.
You’ll need:
- 1 1/2 cups canned garbanzo beans, drained
- 3 tablespoons tahini
- 3 tablespoons fresh lemon juice
- 1/4 cup water
- 1 garlic clove, smashed
- 3/4 cup beetroot, shredded
- 1 teaspoon dijon mustard
- 1 tablespoon chopped capers
- salt & pepper to taste
First, drain the canned chickpeas and rinse them off. Then, grate the peeled beet into a bowl with a cheese grater or food processor.
Add all of the above ingredients into a blender and blend it until the texture is smooth. Feel free to add a bit of olive oil to help make the texture more creamy.
Then, voilà! You have a vibrant hummus that everyone will be buzzing about. Its bright pink color makes it one of the most vibrant dishes at the BBQ.
Chickpea Burger
Every BBQ has burgers on the menu, but they’re often beef patties or turkey burgers. Luckily, you can still enjoy a classic burger smothered in ketchup, barbecue sauce, and your other favorite condiments. Join in on the fun with a plant-based chickpea burger that can easily be thrown on the grill.
This dish can be as simple as going to the grocery store and buying up some frozen chickpea burgers, or you could challenge yourself to create your own homemade chickpea burger.
Pair with sides like grilled corn on the cob, vegan potato salad, tomato salad, watermelon, fruit salad, plant-based pasta salad, or another favorite salad recipe.
Whatever you decide, be sure to load up on your veggies and sauces to get the most out of the experience. Maybe even add some of that beetroot hummus?
Tofu
Tofu is a wonderful plant-based protein option to bring to a summertime BBQ. It provides you with all nine essential amino acids, as well as a variety of vitamins and minerals your body needs to function. So not only is it good for your body, but it can also be eaten however you want 😍
Tofu is a soy-based product that is able to absorb flavors and cook a specific way depending on how it’s prepped. It can be prepared in a variety of different ways and seasoned to get that beloved smoky flavor. You can even enjoy tofu kebabs on skewers with caramelized onions, jalapenos for spice, grilled zucchini, and more. They make fantastic appetizers!
Grilled Tofu Steaks
While grilled chicken, pulled pork, brisket, and other typical BBQ proteins aren’t plant-based, you can still get delicious barbecue flavors from plant-forward sources. For a delicious take on steak, try out this Grilled Tofu Steak recipe. It’s one way to easily get into the BBQ spirit this 4th of July.
You will need:
- Extra-firm tofu
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Paprika
- 1 tsp Lemon Pepper
- 1 tsp Barbecue Rub
- 1 sliced onion
- 1 cup of fresh greens
First, combine all of the spices to create a dry rub and stir them together in a mixing bowl. Next, press the tofu to release any liquid trapped inside. Once the tofu is nice and dry, slice it up into rectangles of your desired size. Cover these tofu rectangles with your dry rub, then head outside to grill.
Brush your grill grates with some olive oil, then grill each piece of tofu until it has a crispy texture and looks seared. Meanwhile, throw your greens and onions on the grill to create the perfect garnish.
Once you’re done grilling, plate and serve by laying the steaks on a bed of grilled greens and surrounding them with onions. Bon appetit!
Lentils
Lentils are another plant-based protein that might be overlooked when it comes to making delicious BBQ-style foods—but trust us, where there is a lentil, there is a way.
Lentils are high in fiber and complex carbohydrates. Just one-half cup of lentils provides you with 12 grams of protein, making it just as nutritional as eating a piece of meat.
Now, we’re sure you are wondering how you can make lentils into a BBQ staple. Well, let us ask you this: What is the hamburger’s partner-in-crime? The hot dog 🌭
Lentil Hot Dogs
Everyone loves a hot dog, especially when you can add some sweet relish or mustard on top—or even some baked beans (wink, wink).
Plant-based alternatives aren’t as simple as roasting up a carrot and calling it a hot dog, but this lentil hot dog recipe will provide a meal packed with protein and flavor.
Bring a few and see which family members are willing to give it a try. They’ll be surprised at how delicious these hot dogs actually are. And they might be wondering where you’ve come up with all these unique ideas for plant-based BBQ foods. Don’t be afraid to tell them about Thistle 🌱
Signing Up with Thistle
Plant-based food is our thing. We are always trying to improve our recipes and offer new delicious flavors in each of our meals in a sustainable way.
We’re constantly changing our menu to reflect what’s in season, but so many plant-based foods are available year-round, making them a great alternative to meat—and a wonderful way to keep you feeling energized every day.
When you sign-up with Thistle, you get access to handmade meals that are meant to inspire you daily. We want you to feel good while eating food that you feel good about. This BBQ season, show off your love for plant-based foods by finding new ways to incorporate them into your festive Fourth of July BBQ meal.
Sources:
What Are Chickpeas and Are They Healthy? | Cleveland Clinic
Health Benefits of Tofu | WebMD
Nutritional Information for Lentils | Lentils
Vegan Baked Beans | Vegan Huggs
Chickpea Burger {Vegetarian Recipe} | FeelGoodFoodie
