Try this satisfying vegan souvlaki recipe for your next BBQ or cook-out. You can have this delicious meal prepared in just 5 minutes. Enjoy a meaty texture without the meat for just 383 calories and almost 20 grams of protein.
This vegan souvlaki is the perfect recipe for your vegan BBQs or cookouts. This delicious recipe is robust enough to withstand your grill without falling through the gaps.
A souvlaki is a marinated meat skewer served with pita bread. This vegan version of the same dish replaces traditional meat with some vegan meat.
You have the option of using store-bought ingredients for this meal for a very fast lunch or dinner, or you can make the entire recipe from scratch if you prefer. If you go down the route of using ingredients from the grocery store, this recipe will only take 5 minutes to prepare.
This recipe contains just 383 calories and almost 20 grams of protein which is comparable to meat.
If you like a meaty texture, this recipe will satisfy your tastebuds and make your BBQs something to look forward to. This recipe can easily be prepared inside your home, so you don’t need to wait for a family gathering to whip up this delicious dish.
Although you can buy all of the elements of this recipe in the store, you can also make the entire recipe from scratch by making a batch of my homemade gluten-free flatbread, crispy roasted soya chunks, and my creamy vegan poppy seed dressing.
Why You’ll Love This Recipe
- This recipe contains 383 calories per serving.
- This recipe contains 19.5g protein per serving.
- One serving of this recipe contains 91% of your recommended daily intake of vitamin C.
- This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
- This easy recipe takes 5 minutes of active preparation time and 10 minutes of cooking time. You can use the cooking time to get on with other things.
- This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, lactose-free, free from refined sugar, vegetarian, and are based on whole foods.
- All of my recipes follow my own diet plan called the Plant Plate 400. In addition, my recipes also adhere to the following diets, the Mediterranean diet, the 1200 Calories a Day diet, Clean eating, the Macrobiotic diet, the Alkaline diet, the Ornish diet, the Daniel Fast, and the Starch Solution diet.
Ingredients
Ingredient Substitutions
- Flatbread: Use any type of flatbread you like but if you want to stick to the same calorie count, make sure they are under 200 calories each. (I used my gluten-free vegan flatbreads recipe and doubled the size of each flatbread by doubling the whole recipe)
- Roasted Soya Chunks: If you don’t want to make my soya chunks you can use any store-bought vegan meat instead under 150 calories per serving
- Vegan Poppy Seed Dressing: You can use any vegan salad dressing under 20 calories per serving
- Cherry (grape) tomatoes: Replace the tomatoes with red peppers
- English cucumber: Replace the cucumber with any salad veg you like
- Red onion: Replace the onion with any type of onion or mushrooms
- Zucchini (courgette): Replace the zucchini with green pepper
- Yellow bell pepper: Replace the yellow pepper with orange pepper or yellow tomatoes
The Structure Of A Plant Based Plate
Each of the recipes I create fits into my Plant Plate System. This system incorporates 5 food groups into every meal.
The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste
This recipe is a complete meal because it contains all 5 components of my Plant Plate and contains around 400 calories per meal.
The diagram below helps you see the 5 different components of a Plant-Based Plate.
Click here to discover more about my Plant Plate System and some of the benefits of eating this way.
Here’s how this recipe is structured according to the Plant Plate System.
Adding each ingredient to the following categories helps you to easily see how to make substitutions. It also lets you know the exact reason why the ingredient is in the recipe.
Plant-Based Protein
- Roasted soya chunks
Leaves, Fruit & Veg
- Tomatoes
- Cucumber
- Onion
- Zucchini (Courgette)
- Pepper
Aesthetic Additions
- n/a
Nutrient Packed Carbohydrates
- Flatbreads
Taste
- Vegan Poppy seed dressing
How To Make This Recipe
Here is a brief summary of the steps needed to make the recipe. See the recipe card at the bottom of this post for the full detailed instructions.
- Add the vegetables and soya chunks to the skewers.
- Now grill the prepared skewers.
How To Serve
Serve the souvlaki on top of the flatbread or to the side, with a side of poppy seed dressing, and some salad vegetables.
Frequently Asked Questions
Souvlaki is traditionally made by grilling marinated meat on a skewer. The skewer is typically served with pita bread or made into a wrap.
Vegan souvlaki is made by grilling marinated vegan meat on a skewer. The skewer is served with flatbread. Vegan meat is usually made from TVP or soya protein.
How To Store Leftovers
This recipe keeps in the fridge for up to 4 days in an air-tight container. It also freezes well for up to 3 months. Defrost it before using it. Reheat it by warming it up in the oven, grill or broiler. Once you have made a souvlaki wrap it is better to serve it straight away.
What To Serve With Vegan Souvlaki
Although vegan souvlaki is a complete meal, if you’re serving this recipe for your family you might like to serve it with the following side dishes:
- Crispy Homemade Baked French Fries
- Spicy Sweet Potato Fries
- Vegan Zucchini Fritters
- Vegan Poppy Seed Dressing
- Extra Gluten-Free Flatbread
- Extra Roasted Soya Chunks
Vegan Carbohydrate Side Dishes
Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving:
- Crispy Homemade Baked French Fries
- Spicy Sweet Potato Fries
- Most Crispy Vegan Jacket Potato
- Easy Whole Baked Sweet Potato
- Perfect Long Grain White Rice
For more options, see all of my best vegan, gluten-free carbs side dishes.
Vegan Vegetable Side Dishes
Here are some vegetable side dishes that go very nicely with this recipe which are all under 100 calories per serving.
- Vegan Zucchini Fritters
- Spicy Vegan Cauliflower Buffalo Wings
- Nacho Cheese Baked Kale Chips
- Easy Baked Mushroom Bacon
For more options, see all of my best gluten-free vegan vegetable side dishes.
Vegan Meat Side Dishes
Here are some more vegan meat side dishes that go very nicely with this recipe, and are great substitutes for regular meat. These are all under 150 calories per serving.
- Vegan Gluten Free Black Bean Meatballs
- 10 Minute Plant Based Black Bean Burger
- Smoky Tempeh Bacon
- Spicy Vegan Cauliflower Buffalo Wings
- Vegan Jackfruit Shredded Chicken
- Easy Baked Mushroom Bacon
For more options, see all of my best gluten-free vegan meat recipes.
Vegan Dips
Here are some vegan dips or vegan sauces that go very nicely with this recipe, and are very quick to make. These are all under 50 calories per serving.
- No Cook Marinara Sauce (this makes a great salsa or tomato sauce dip)
- Vegan Ranch Dip Recipe
- Creamy Edamame Guacamole
For more options, see all of my best gluten-free vegan dips recipes.
More Tasty Vegan Dinner Recipes
If you’re looking for some easy, vegan dinners, that are around 400 calories per serving, check out some of my other recipes:
You can see all of my 400-calorie vegan meals here.
🥬️🥭️ 7 Day Meal Plan
If you want to discover all of the benefits of eating a plant-based, gluten-free diet, grab a copy of my 7-day meal plan by Green Thickies.
My 7-day detox has been doctor and nutritionist approved and featured on a major national TV channel.
Thousands of people have had incredible results with this meal plan.
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Recipe
Easy Vegan Souvlaki
Equipment
- Oven
- Grill
Ingredients
- 4 Flatbreads under 200 calories each. (I used my gluten-free vegan flatbreads recipe and doubled the size of each flatbread by doubling the whole recipe)
- 1 Batch (4 servings) of Roasted Soya Chunks
- 1 Batch (4 servings) of Vegan Poppy Seed Dressing
- 200g Small cherry (grape) tomatoes
- 1 Large English cucumber
- 1 Small red onion
- 1 Small zucchini (courgette)
- 1 Yellow bell pepper
Instructions
Vegan Souvlaki Instructions
- Cut the red onion, zucchini, and yellow pepper into squares that are a similar size to your small tomatoes.
- Add the Roasted Soya Chunks along with 1 small tomato, at least one slice of the onion, the zucchini, and yellow pepper to skewers. (The remaining vegetables not added to a skewer will form a side salad). Leave a small gap on each side of the skewer so you can pick the skewer up. Also leave a very small gap between each item on the skewer to speed up the cooking time.
Under An Inside Grill (UK) or Broiler (US)
- Add the skewers to a grill rack over a baking tray. Place under the grill (broiler).
- Cook for 5 minutes per side. Turn the skewers over after 5 minutes. Preheat the oven/grill to 400 F/ 200 C
On An outdoor Charcoal BBQ (UK) or Grill (US)
- Preheat the grill to 400 F/ 200 C if you’re using an electric grill.
- Add your skewers to the BBQ or grill
- Cook for 5 minutes on each side turning once.
To Serve
- Slice the cucumber, and any other remaining vegetables that you didn’t add to the skewers and add them to the side of the plate.
- Add a serving of poppy seed dressing to a small bowl as a dipping sauce or drizzle it on top.
- Add the flat breads to the plate and top with the cooked skewers.
Notes
Now it’s your turn to make magic with food.
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