BBQ Cauliflower Bowls with Brown Rice & Quick Cabbage Slaw

BBQ Cauliflower Bowls are an easy, weeknight dinner

When I teach classes or work with health coaching clients, people ask how to make eating more veggies fun and delicious. If you’re like these folks and looking for a plant-forward, flavorful dinner that comes together in under 30 minutes, these BBQ Cauliflower Bowls with Brown Rice and Quick Cabbage Slaw are just right. Smoky, tangy, crunchy, and satisfying all at once, they’re perfect for busy weeknights or when you’re craving comfort food with a wholesome twist.

The quick cabbage slaw is the perfect garnish for this dish. I use it often, on top of grain bowls, burgers, and avocado toast, because it adds a contrasting texture to dishes that are soft and comforting. Make it super-simple by using seasoned rice vinegar, which has a salty-sweet taste, or use apple cider vinegar and adjust the flavors to your taste.

Why You’ll Love This Recipe

• Bold flavor: Smoky BBQ cauliflower + tangy cabbage slaw = taste satisfaction.
  

• Quick & easy: Ready in about 30 minutes, no oven required.

  
  

• Healthy & filling: Plant-based, high in fiber, and naturally gluten-free.

  
  

• Customizable: Add beans, tofu, or chickpeas for extra protein.

  
  

• Meal prep-friendly: Perfect for lunch bowls you can grab all week long.

Let's get started making these BBQ Cauliflower Bowls with Brown Rice & Quick Cabbage Slaw!

Ingredients You’ll Need

For the BBQ Cauliflower (Stovetop Method)

1 large head cauliflower, cut into florets

1 teaspoon smoked paprika or chili powder

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon salt

¾ cup BBQ sauce (check the label to avoid high-fructose corn syrup and other highly processed sweeteners)

2–3 tbsp water (to thin the sauce if needed)

For the Brown Rice

1 cup brown rice

2 cups water or vegetable broth

Pinch of salt

For the Quick Cabbage Slaw

3 cups shredded cabbage (green, purple, or a mix)

2 green onions, thinly sliced, optional

3 tablespoons seasoned rice vinegar

1 tablespoon maple syrup

Salt & black pepper, to taste

Optional Toppings

Fresh cilantro, pickled jalapeños, or extra BBQ sauce for drizzling

Step-by-Step Instructions

1. Cook the Brown Rice

Rinse the rice under cold water. Combine rice, water, and a pinch of salt in a pot. Bring to a boil, then reduce to a simmer, cover, and cook 35–40 minutes until tender. Fluff with a fork.

2. Make the BBQ Cauliflower on the Stove

Heat a large skillet over medium-high heat–cast iron works beautifully for this recipe. Add cauliflower florets. Let the heat char them for several minutes before stirring.

Continue cooking for 6–8 minutes, stirring occasionally, until golden brown and slightly tender. You’ll notice the opaque white start to turn more translucent.

Season with smoked paprika or chili powder, garlic powder, onion powder, and salt. Stir to coat.

Reduce heat to medium. Stir in BBQ sauce. Cook for another 8 to 10 minutes, until cauliflower is tender. Cauliflower should have a saucy finish to go with the rice, so if the dish looks dry, add more BBQ sauce and simmer a few minutes longer.

3. Prepare the Quick Slaw

In a large bowl, whisk together the vinegar, maple syrup, salt, and pepper. Add the cabbage and green onions. Toss well and let rest 10 minutes to soften slightly.

4. Assemble the Bowls

Spoon brown rice into four bowls, top with BBQ cauliflower, and add a scoop of cabbage slaw. Garnish with fresh herbs or jalapeños if desired.

Tips & Variations

• Protein boost: Add roasted chickpeas, black beans, or crispy tofu.

  
  

• Spicy kick: Sprinkle cayenne or chili flakes into the pan when cooking the cauliflower.

  
  

• Faster option: Use pre-shredded coleslaw mix and microwaveable brown rice packets.

Serving Suggestions

These bowls are hearty enough on their own, but you can serve them with:

• A side of grilled corn or roasted sweet potatoes.

  
  

• Fresh avocado slices for creaminess.

  
  

• Extra BBQ sauce on the side for dipping.

  
  

• Vegan cornbread

Final Thoughts

This BBQ Cauliflower Bowl is proof that plant-based eating can be flavorful, comforting, and incredibly satisfying. With smoky BBQ, crunchy slaw, and hearty brown rice, every bite hits the sweet spot between healthy and crave-worthy.

Try it for your next weeknight dinner or meal prep—it’s a recipe you’ll come back to again and again!