BBQ Pulled Mushroom Sandwiches
Smoky, saucy, and satisfying, these vegan BBQ pulled mushroom sandwiches are fiber-rich, high in plant-based protein, and ready in just 40 minutes. Served with a crisp cabbage-apple slaw, they make a quick, wholesome meal for any day of the week.
Equipment
- 1 large cast iron skillet
- 1 medium mixing bowl
- 1 heatproof spatula
- 1 Cutting board
- 1 knife
Ingredients
Pulled Mushroom Filling:
- 21 oz king oyster mushrooms
- 1 tbsp grapeseed oil divided
- 4 tsp tamari or soy sauce
- ¼ tsp smoked paprika
- ¼ tsp garlic powder
- ¾ cup homemade or store-bought barbecue sauce
Cabbage Slaw:
- 2 cups shredded green cabbage
- ½ cup green apple cut into matchsticks or grated
- 2 scallions/green onions thinly sliced
- 2 –3 tbsp mayonnaise vegan if desired
- 2 tbsp apple cider vinegar
- 1 tsp whole grain Dijon mustard
- Salt and pepper to taste
Sandwiches:
- 4 soft buns brioche, potato, or vegan options
Instructions
- Prepare the Mushrooms: Start by preparing the king oyster mushrooms, which will serve as the “pulled” base of your sandwich. Remove the thick tops carefully, then slice them as thinly as possible to maximize the surface area for cooking. Next, take a fork and gently rake it down the base of the stems to shred them into fine, stringy pieces that mimic the texture of pulled meat. Set aside in a bowl while you move on to the slaw.
- Make the Cabbage-Apple Slaw: In a medium-sized mixing bowl, combine 2 cups of shredded green cabbage with ½ cup of green apple, cut into thin matchsticks or grated for easier blending. Add the thinly sliced scallions for a fresh, sharp flavor. In a separate small bowl, whisk together 2–3 tablespoons of mayonnaise, 2 tablespoons of apple cider vinegar, and 1 teaspoon of whole grain Dijon mustard until smooth. Pour the dressing over the cabbage mixture and toss thoroughly until every piece is coated. Season generously with salt and pepper to taste. Cover the bowl and refrigerate for later, allowing the flavors to meld while you cook the mushrooms.
- Heat the Skillet: Place a large cast-iron skillet over medium-high heat and add 1 tablespoon of grapeseed oil (or another neutral oil). Let the oil heat until it shimmers slightly but does not smoke. A properly heated pan ensures the mushrooms will develop a beautiful, golden-brown crust rather than steam.
- Sear the Mushrooms: Scatter the shredded mushrooms evenly across the skillet. Using a heatproof spatula, press the mushrooms gently into a single layer to maximize their contact with the hot pan. This is the key to achieving a caramelized, smoky exterior. Let the mushrooms cook undisturbed for 8–10 minutes until the undersides turn deep golden brown. Flip them carefully and cook the other side for an additional 5 minutes to ensure an even sear.
- Season the Mushrooms: Once the mushrooms are golden on both sides, reduce the heat to medium. Drizzle 4 teaspoons of tamari or soy sauce over the mushrooms and stir well to coat every piece. Cook for 5 more minutes, stirring frequently so the mushrooms absorb the savory umami flavor. Sprinkle in ¼ teaspoon smoked paprika and ¼ teaspoon garlic powder, distributing evenly. Continue to cook until the edges of the mushrooms become slightly crispy, about 5 more minutes.
- Add the Barbecue Sauce: Pour ¾ cup of your favorite barbecue sauce over the mushrooms. Stir gently but thoroughly to coat every piece in the sticky, smoky sauce. Allow the mushrooms to cook for an additional 3 minutes until the sauce thickens and clings to the mushroom strands. At this point, your pulled mushroom filling should be glossy, flavorful, and ready to pile onto buns.
- Toast the Buns: While the mushrooms are finishing, prepare the buns for assembly. Slice 4 soft buns in half and toast them lightly on a skillet or in a toaster oven. Toasting adds a subtle crunch and prevents the buns from becoming soggy once the BBQ mushrooms are added.
- Assemble the Sandwiches: Begin by spreading a thin layer of mayonnaise on the toasted buns for extra creaminess. Using a spoon or tongs, generously pile the sticky BBQ mushrooms onto the bottom half of each bun. Top with a heaping portion of the cabbage-apple slaw, ensuring a perfect balance of smoky, savory, and crunchy textures in every bite. Close the sandwich with the top bun and press lightly to hold everything together.
- Serve and Enjoy: Serve the sandwiches immediately while warm and juicy. Pair with a simple side salad, sweet potato fries, or baked chips for a complete meal. These sandwiches are also excellent for meal prep: store the BBQ mushrooms and slaw separately in airtight containers and assemble just before eating to maintain freshness and crunch.
Notes
- Barbecue Sauce: This recipe works best with a smoky, slightly sweet barbecue sauce. If using store-bought, taste before adding additional smoked paprika or garlic powder to avoid overpowering smokiness.
- Mushroom Variety: King oyster mushrooms are preferred for their meaty texture. Other large, firm mushrooms like shiitake or portobello can be used but may alter texture slightly.
- Mayonnaise Options: Vegan or regular mayonnaise can be used. Adjust quantity based on desired creaminess for the slaw.
- Bun Recommendations: Soft buns like brioche, potato, or whole wheat work well. Toasting helps prevent sogginess.
- Meal Prep Friendly: Keep slaw and mushrooms separate if storing for later; assemble sandwiches just before eating for best texture.
