4 Unexpected High-Protein Foods to Grill This Summer

If your grill routine starts and ends with burgers, it’s time to step beyond the bun.

Summer grilling doesn’t need to rely on the same tired lineup of meats.

Some of the most protein-rich, nutrient-dense foods grill just as well—and in some cases, better—than the usual backyard staples.

Whether you’re looking for plant-based alternatives or affordable cuts that hold up over flame, the grill is one of the most flexible cooking tools at your disposal.

Let’s begin with tofu.

Though it’s long been associated with vegetarian cuisine, tofu is emerging as a grilling powerhouse, especially when extra-firm varieties are used and properly pressed.

Each half-block offers around 20 grams of high-quality protein and comes with the added benefits of being low in saturated fat and rich in calcium or magnesium, depending on the coagulant used during production.

More importantly, studies have shown that soy protein, like that found in tofu, supports muscle synthesis and may even extend longevity by reducing the risk of chronic disease.

Mussels are another protein hero that too often get overlooked when it comes to outdoor cooking.

These shellfish are not only quick to cook on a hot grill but also offer high amounts of omega-3 fats, iron, selenium, and vitamin B12.

With about 20 grams of protein per three-ounce serving and a minimal carbon footprint, mussels are both a sustainable and nutrient-dense option for your summer spread.

They’re also among the few animal proteins that deliver a near-complete amino acid profile with lower environmental impact, according to findings in the journal Global Food Security.

Next on the grill: halloumi.

This cheese from Cyprus has gained popularity for one unique trait—it doesn’t melt when exposed to high heat.

That makes it ideal for the grill, where it crisps up beautifully on the outside while staying firm and chewy inside.

With nearly six grams of protein per ounce, halloumi competes with chicken breast for protein density but adds a new texture and flavor dimension to your meal.

Although it’s high in sodium, its satiety and versatility make it an excellent post-workout or picnic food when paired with vegetables or stuffed into pita bread.

Finally, there’s pork tenderloin.

Often overlooked in favor of flashier cuts, this lean protein source delivers 24 grams of protein per four-ounce serving with just one gram of saturated fat.

That’s a ratio few other meats can match, especially when budget is also a concern.

Compared to beef, pork tenderloin costs less per pound and offers similar or better levels of key nutrients like selenium and zinc.

Grilling it with indirect heat allows for maximum tenderness while locking in flavor, making it ideal for everything from salads to main dishes.

The health profile of lean pork cuts has even earned recognition from the American Heart Association, which includes pork tenderloin in its list of heart-healthy foods when consumed in moderation.

Each of these foods brings something different to the grill—whether it’s better nutrition, surprising flavor, or a new texture that stands up to heat.

This season, fire up your grill not just for the experience, but to explore a more diverse and nutritious set of ingredients.

Because grilling isn’t just about what you cook.

It’s about how you expand your plate