Healthy Grilled Veggie Kabobs
These grilled veggie kabobs are a burst of vibrant flavors, with each bite offering a delicious mix of smoky, charred goodness and fresh, crisp veggies. Perfect for any barbecue, they’re a healthy, tasty addition that everyone will love!
Contrary to popular belief, there are lots of vegan grilling options including vegetables like these 10 grillable veggies, corn on the cob, tofu steaks, asparagus, caramelized grilled leeks, and much more. Vegetable kabobs happen to be a favorite of my family.
Reasons we love healthy kabobs
- Perfect for Grilling and Entertaining: Veggie kabobs are ideal for grilling and make a fantastic addition to any barbecue or gathering. They’re easy to prepare, visually appealing, and a crowd-pleaser for guests of all dietary preferences.
- Nutrient-Packed and Flavorful: Healthy veggie kabobs are loaded with a variety of fresh vegetables, providing a colorful array of vitamins, minerals, and antioxidants. Each bite bursts with natural flavors, making them both nutritious and delicious.
- Low-Calorie and Diet-Friendly: These veggie kabobs are naturally low in calories and fat, making them a great choice for those looking to enjoy a satisfying meal without the guilt. They fit well into vegan, gluten-free, and low-carb diets.
- Customizable and Versatile: One of the best things about veggie kabobs is their versatility. You can mix and match your favorite vegetables, seasonings, and marinades to suit your taste preferences, making them a customizable dish that never gets boring. We have plenty of healthy marinades to get you started like this oil-free teriyaki sauce, my healthy vegan tahini sauce, or any of these easy tofu marinade recipes.
Ingredients needed
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
- Vegetables- Some of the vegetables I like to use on my vegetable skewers are mushrooms, cherry tomatoes, onions, red bell peppers, zucchini, squash, corn, and even pineapple.
- Tofu- A great addition to veggie kabobs is tofu. It’s packed with calcium and protein, and I discuss some of the best ways to prepare it below.
- Marinade- To add amazing flavor to kabobs, we have an assortment of marinade recipes for you to choose from in addition to the one included in the recipe card.
- Skewers- I love to use my metal skewers because they are sturdy, but they do have to be washed afterward. If you prefer an easier cleanup, try these wooden disposable skewers. Opt for the 12″ skewers to be able to fit lots of veggies on each one.
How to make grilled vegetable kabobs
Making vegetable skewers on the grill is super simple and always begins with a great marinade and your favorite vegetables.
STEP #1: Begin by whisking the marinade ingredients together in a bowl. I have included a basic marinade that includes soy sauce, lemon juice, water, minced garlic, and a sweetener such as maple syrup. Adjust all ingredients for your taste, and set it to the side.
STEP #2: Dice the vegetables you plan to use into bite-sized pieces. Some great options are onion, mushrooms, cherry tomatoes, bell peppers, zucchini, and squash.
STEP #3: If you are planning to use tofu, drain and press water from it. A helpful hint when grilling tofu for kabobs is to freeze the tofu first for at least 2 weeks. This makes the tofu much more firm which enables it to stay on the skewer much better. Freezing is not required for this recipe, but it’s helpful.
STEP #4: Place the tofu and vegetables together into a large bowl or dish with marinade. Allow to marinate for at least 30 minutes. Longer is better. A great option is to marinate in the refrigerator all day or overnight to enhance flavor.
STEP #5: Use wooden or stainless skewers and skew all the veggies and tofu. Cook on a hot grill for 20-30 minutes, turning often to cook evenly. Closing the lid helps to distribute heat evenly around the food. This creates an oven-like environment inside the grill, ensuring that the food cooks uniformly on all sides rather than just from the bottom.
More oil-free marinade options
Choose a healthy shish kabob marinade you like, or make any of my easy oil-free vegan marinade recipes that work great on veggies, tofu, and tempeh.
There are many different marinades to choose from. For more ideas, check out my Stir Fry Oil-Free Vegan Sauces page, because they work really well as marinades.
Tips for the kabob marinade
- More uses- I use this sauce, not only for a marinade, but also for stir-fries, dipping sauce, and rice flavoring.
- Season food- The nice thing about using it as a marinade for plant-based grilling is that once your veggies are marinated, you don’t have to discard them like you do after it has touched raw meats. I collect my marinade in a bowl and pour it over the rice with veggie kabobs for extra flavor.
- Thicken- Sometimes, I even add a little thickener like cornstarch or arrowroot powder, whisk together in a bowl, and heat in the microwave to make a gravy.
Freeze tofu for veggie kabobs
A helpful hint when grilling tofu, for either kabobs or tofu steaks, is to freeze the tofu first for at least 2 weeks, and longer is better. This makes the tofu much more firm which enables it to stay on the skewer better. Freezing is not required for this recipe, but it’s helpful.
I always bring tofu home from the grocery store and immediately place it in the freezer. That way, I always have some handy and ready-to-use recipes like veggie kabobs or tofu steaks.
Tips for defrosting frozen tofu for kabobs
- Option #1: Transfer from freezer to refrigerator and allow to defrost. This will take up to 48 hours.
- Option #2: Place frozen tofu on the countertop and let it thaw for a couple of hours.
- Remove the tofu from the plastic tub and place it in a microwave-safe bowl. Defrost in the microwave on the defrost setting.
- Option #3: Submerge in a large bowl of hot water. If you are in a big hurry, you’ll want to dump the water after about 15 minutes and refill it with more hot water. This is the quickest method for defrosting without a microwave.
Watch the 5-minute video of me using it in a Breakfast Tofu Scramble to see for yourself how freezing ahead of time changes the texture and firmness of tofu.
Your Questions Answered:
I love to use my metal skewers because they are sturdy, but they do have to be washed afterward. If you prefer an easier cleanup, try these wooden disposable skewers. Opt for the 12″ skewers to be able to fit lots of veggies on each one.
I haven’t cooked them in the oven, but I would think setting the oven to 450 degrees for about 25 minutes should work. Be sure to use the metal skewers for cooking in the oven.
The longer the better. If you can allow for a few hours, that will produce good results. Overnight is even better!
Yes! I do this all the time. It’s great not having to waste the marinade.
More Vegetable Grilling Ideas
Check out our Grilling for Vegans page for more outdoor cooking ideas.
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from EatPlant-Based
Veggie Kabobs
Ingredients
Veggie Kabobs
- 12-15 oz firm tofu
- 12-18 large button or portobello mushrooms
- 1 medium zucchini
- 1 medium squash
- 1 medium red bell pepper
- 1 small onion
- 12 cherry tomatoes optional
Asian Sauce
- ¼ cup soy sauce or tamari for gluten-free
- ¼ cup water
- 1-1/2 tablespooons lemon juice
- 1 teaspoon minced garlic I like the kind in jar for sauces
- ½ tablespoon maple syrup or another sweetener
Instructions
- Prepare Asians Sauce as a marinade by whisking all ingredients below in large bowl. Adjust all ingredients for your taste, and set it to the side.
- If you are planning to use tofu, drain and press water from it. A helpful hint when grilling tofu for kabobs is to freeze the tofu first for at least 2 weeks. This makes the tofu much more firm which enables it to stay on the skewer much better. Freezing is not required for this recipe, but it's helpful.
- Cut tofu, zucchini, squash, bell pepper, and onions into bite-size chunks.
- Place the tofu and vegetables into the large bowl with marinade. Allow to marinate for at least 30-minutes. Longer is better. A great option is to marinate in the refrigerator all day or overnight to enhance flavor.
- Use wooden or stainless skewers and skew all the veggies and tofu.
- Cook on a hot grill for 20-30 minutes, turning often. Closing the lid helps to distribute heat evenly around the food. This creates an oven-like environment inside the grill, ensuring that the food cooks uniformly on all sides rather than just from the bottom.
- Serve with salad, baked potato, or corn on the cob.
Video
Notes
- Skewers: I love to use my metal skewers because they are sturdy, but they do have to be washed afterward. If you prefer an easier cleanup, try these wooden disposable skewers. Opt for the 12" skewers to be able to fit lots of veggies on each one.
- Cooking in Oven: I haven't cooked them in the oven, but I would think setting the oven to 450 degrees for about 25 minutes should work. Be sure to use the metal skewers for cooking in the oven.
- Marinating: The longer the better. If you can allow for a few hours, that will produce good results. Overnight is even better!
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
In the photo you use corn, do you pre boil it?
Hi Jeanne- Yes, I would suggest microwaving (or parboiling) the corn very quickly before grilling it.
Do you oil the grill or have trouble with it sticking?
Hi Leah- I season my grill occasionally just like my cast iron pans. It helps to keep food from sticking to the surface during cooking.
@Terri Edwards, Thanks. I’ll try that.
If you are freezing the tofu before grilling, do you have to let it thaw or defrost before grilling? Also, do you have to press the water out when you take it from the freezer or do you just cut it and make kebabs?
That’s a very good question! I should have included that information in the article. It has now been added, and I hope it will be helpful. Thanks for bringing it to my attention! Here’s a recap of what has been added.
Defrosting frozen tofu
There are a few different options for defrosting.
Transfer from freezer to refrigerator and allow to defrost. This will take up to 48 hours.
Place frozen tofu on the counter top and let it thaw for a couple of hours.
Remove tofu from plastic tub and place in a microwave-safe bowl. Defrost in the microwave on defrost setting.
Submerge in a large bowl of hot water. If you are in a big hurry, you’ll want to dump the water after about 15 minutes and refill with more hot water. This is the quickest method for defrosting without a microwave.
Watch the 5-minute video to see for yourself how freezing ahead of time changes the texture and firmness of tofu.
Thanks so much! Do we need to press the tofu to remove water? Can’t wait to grill.
Yes, the water does need to be pressed out of the tofu before marinating. Enjoy!