Luscious BBQ Pulled Carrots Sandwiches

This BBQ “Pulled” Carrot Sandwich gives a wonderfully tasty, healthy, and most importantly cruelty-free twist to a classic barbecue sandwich. My food testers couldn’t get enough of these!

In this recipe, carrots and onions are sautéed until tender, then covered in a smoky homemade barbecue sauce and served on a bun to create the perfect pulled vegetable sandwich. The result is spicy, tender, mouthwateringly delicious, and also easy to make. This sandwich is amazing when topped with cool, crunchy coleslaw that contrasts the smoky spiciness at work.


For the BBQ Sauce:

1 cup ketchup or tomato sauce

½ cup brown sugar or maple syrup or agave nectar

1/3 cup balsamic vinegar

¼ cup apple cider vinegar

½ tsp. black pepper

½ tsp. kosher salt

½ tsp. garlic powder

2 tsp. hot sauce, or to taste


4-6 large carrots, julienned or spiralized

1 Tbs. vegetable oil

1 small onion, minced

3 cloves garlic, minced

A few drops Liquid Smoke

4 buns or rolls

Optional: cole slaw


Combine the ingredients for the BBQ sauce in a small saucepan. Cook over medium heat for about 20 minutes. Taste for seasoning adjustments and set aside.

Julienne or spiralize the carrots into thin matchsticks or ribbons. Heat the oil in a deep saute pan over medium-high heat. Saute the onion and garlic until softened, about 3 minutes. Add the carrots and cook for 3 minutes until they start to soften.

Add the barbecue sauce to the pan and toss the carrots in it. Bring the sauce to a boil and then reduce the heat to low. Cover the pan and let the carrots stew until they are soft and tender, about 10 minutes. Add a bit of Liquid Smoke to the carrots and cook for another minute.

Open four buns or rolls and pile on the pulled carrots. Spoon more BBQ sauce over the carrots.  Top with cole slaw if desired.

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