BBQ Brussels Sprouts Sliders

Smoky, tangy, and 100% plant-powered comfort food!

When it comes to BBQ, most people don’t think of Brussels sprouts. But that’s about to change. These BBQ Brussels Sprouts Sliders prove that vegetables can hold their own against even the heartiest sandwiches.

I was recently invited to give a talk and cooking demonstration at my local library, where my goal—as always—was to show just how easy it can be to transform and elevate simple, plant-based ingredients. When the audience, including a few self-proclaimed Brussels sprouts skeptics, sampled the finished sliders and gave them an enthusiastic thumbs-up, I knew I’d made my point: eating "plant-based" doesn’t mean giving up flavor or satisfaction.

In this recipe, shredded Brussels sprouts and carrots are sautéed with warming spices, then tossed in a smoky, tangy sauce that delivers all the BBQ flavor you crave—without the meat or the heaviness. Each bite is smoky, sweet, and just a little spicy, with the perfect balance of crunch and saucy tenderness. Piled high on soft buns and topped with pickled onions or jalapeños, these sliders redefine what “comfort food” can look like.

And the best part? This recipe turns a typically indulgent dish into a whole-food, nutrient-rich meal. Brussels sprouts bring immune-supporting vitamin C, bone-strengthening vitamin K, and plenty of fiber to keep you satisfied and energized. Their antioxidants help fight inflammation, making every bite as nourishing as it is delicious.

Why You’ll Love This Recipe

• Wholesome Comfort Food: Classic BBQ flavor with a fraction of the fat and none of the meat.

• Whole-Food Ingredients: Shredded Brussels sprouts and carrots create a hearty, satisfying texture naturally.

• Big Flavor, No Sacrifice: Smoky, sweet, and tangy — everything you love about BBQ, 100% plant-based.

• Quick & Easy: Ready in about 20 minutes using simple pantry ingredients.

• Versatile: Pile it on buns, serve in wraps, or spoon it over baked potatoes or rice bowls.

• Nourishing & Energizing: Packed with vitamins, fiber, and antioxidants for feel-good comfort food.

• Cruciferous Power: Brussels sprouts are part of the cruciferous vegetable family, packed with compounds that may help support the body’s natural defenses and reduce the risk of certain cancers.

  
  

What You’ll Need

Main Ingredients

• 1 pound Brussels sprouts, shredded

• ¼ pound carrots, peeled and shredded (try baby carrots in your food processor with the shredder attachment)

• 2 tablespoons water

• 1 teaspoon salt

Sauce

• 2 tablespoons maple syrup

• 2 tablespoons mustard

• 2 teaspoons garlic powder

• 2 teaspoons smoked paprika

• 2 teaspoons chili powder)

• 1 teaspoon ground cumin

• ¼ teaspoon cayenne pepper

• ¾ cup store-bought BBQ sauce, plus more for topping if desired (read ingredient labels and look for natural brands without high-fructose corn syrup and other highly-processed ingredients)

For Serving

• Soft buns

• Pickled onions

• Dill pickles

• Pickled jalapeños

  
  

How to Make It

1. Sauté the vegetables: Heat a large pan over medium-high heat. Add the shredded Brussels sprouts, carrots, water, and salt. Cook, stirring occasionally, until tender, about 5 minutes.

2. Make the sauce: In a small bowl, whisk together the maple syrup, mustard, garlic powder, smoked paprika, chili powder, cumin, and cayenne until smooth.

3. Combine everything: Pour the sauce into the pan with the vegetables and stir until well combined. Continue to cook for about 5 minutes, until the spices are fragrant and the veggies are soft. Add the BBQ sauce and stir until everything is evenly coated and heated through.

4. Serve and enjoy: Spoon generous portions onto buns and top with pickled onions, pickles, or jalapeños. Serve warm, and refrigerate leftovers for up to 1 week.