Perfect for weeknight dinners, summer cookouts, or meal prep. Cauliflower acts as a blank canvas that soaks up every bit of that bold barbecue taste.Why You’ll Love This Recipe
- 100% vegan and gluten-free — no compromises on flavor.
- High-protein & veggie-forward thanks to cauliflower and almond meal.
- Messy in the best way — just like a real pulled sandwich.
- Customizable heat level — make it mild or spicy.
- Make-ahead friendly — components store beautifully.
Vegan, Gluten Free BBQ Sauce
1/2 cup/125ml ketchup
3 Tablespoons/45ml/41g Earth Balance
2 Tablespoons/30g fresh squeezed lemon juice
1 Tablespoon/15g chili powder
1 teaspoon/5ml salt
1 teaspoon/5ml s dry mustard
11 teaspoon/5ml paprika
1/2 teaspoon/2ml freshly ground black pepper
2 Tablespoons/30ml gluten free, vegan Worcestershire sauce
4 Tablespoons/60ml distilled vinegar
4 Tablespoons/60m water
3 Tablespoons/45ml brown sugar
Combine all of the ingredients in a small sauce pan and heat over medium-low heat,stirring occasionally, for 20-25 minutes.
Filling
Vegan Gluten Free BBQ
2 cups/460g ground cauliflower florets from 1 small head of cauliflower
3/4 cup/72g almond meal/flour
3 Tablespoons/45ml golden flax seeds, ground
1/2 cup/140ml plus 1 Tbsp. water
1/3 cup vegan, g-free BBQ sauce from above, or your favorite sauce
pinch of salt
Preheat the oven to 450°F/230C/Gas 6 and line a baking sheets with parchment paper. Lightly rub olive oil on the parchment paper to prevent sticking and set aside.
Combine the ground flax seed and water and set aside for 4-5 minutes.
Chop cauliflower into florets and pulse in the food processor until the cauliflower looks like couscous or small grains of rice. Do not over process!
In a large bowl combine all of the ingredients and mix well to combine; the mixture will be wet. Pour the mixture onto the prepared baking sheet and spread it out evenly over the surface. Bake in the oven for 20-25 minutes until cooked through. Then remove from the oven and place on a wire rack to cool.
Once cooled, slice into strips and use a spatula to carefully lift from the parchment paper. It will be pretty fragile and that’s OK. *If it breaks don’t worry about it, it is going to be piled high on a bun, covered in onions and smothered in sauce. No one will care!
*The golden flax and water in this recipe can be substituted for 3 eggs if you are not on a vegan diet.
Assemble:
Cauliflower BBQ strips
1-2 large white onions, caramelized
4 gluten free hamburger buns, toasted
BBQ Sauce
Pile toasted g-free buns high with the cauliflower BBQ strips, ladle piping hot BBQ sauce over the top, and stack caramelized onions on top. My only other suggestion would be to grab a napkin!
- Make it sloppy-joe style — Mix all the BBQ sauce into the cauliflower mixture before baking for a saucier filling.
- Spice it up — Add garlic powder, cayenne, or smoked paprika to the cauliflower mix.
- Storage — Baked cauliflower keeps in the fridge up to 4 days. Reheat in a skillet with extra sauce. Sauce stores up to 1 week refrigerated.
- Lower carb option — Serve over baked sweet potatoes or in lettuce wraps instead of buns.
- Allergy note — Use certified gluten-free ingredients and check labels.
This pulled cauliflower BBQ sandwich proves that plant-based eating can be every bit as comforting and crave-worthy as the classics. It’s become a reader favorite for good reason — bold flavor, great texture, and zero guilt!Have you tried this recipe? Share your photos, favorite toppings, or tweaks in the comments below. Tag us
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