Shredded Barbecue Sandwiches

I created this recipe for Anthony who specifically requested a meatless barbecue sandwich to replace the meaty variety he’s been consuming. It’s rodeo season here in H-town and these Shredded barbecue sandwiches make the perfect meal to help celebrate all the cowboys as well as kick off barbecue season in general! After trying these sandwiches, Anthony said he didn’t miss the meat at all! And another friend, Jason, said he couldn’t tell any difference!


One of these shredded barbecue sandwiches provides as much or more protein as that found in a beef version of the same thing with far less fat and no cholesterol. With the seitan and the mesquite powder these sandwiches provide all the essential amino acids to form a complete protein. While beef comes with saturated fat and cholesterol and approximately 300 calories per serving, the seitan has no saturated fat or cholesterol and only has about 120 calories per serving making it a great alternative for those trying to watch their waistline and their health. It also provides iron, vitamin C, several vitamins from the B-complex group, iron, selenium and calcium.

Making your own seitan from vital gluten flour is far cheaper than buying it from the health-food section of your grocery store and with a little planning its not too inconvenient either. However, purchased seitan is just as valuable nutritionally. Eventually I’ll post a recipe to make seitan.


1/2 onion, chopped
2 garlic cloves, minced
1 T coconut oil*
1 can (6 oz.) tomato paste
3/4 cup apple cider vinegar
1/4 cup (vegan) Worcestershire sauce
3 T blackstrap molasses
1 T mesquite powder*
1 T dry mustard powder
1 T paprika powder
1 1/2 t ground cumin
1 t Himalayan sea salt*
1 t liquid smoke, hickory flavor
1/2 t chipotle pepper powder
1/2 t freshly ground black pepper
1/4 t ground allspice
1/8 t stevia (adjust to desired sweetness)
1/16 t ground cloves – a pinch
3 packages (8 oz. each) sliced seitan, about 1 1/2 lbs., cut into shreds
8 to 10  whole wheat hamburger buns
Optional vegetable garnishes such as lettuce, sliced carrots, radishes, tomatoes etc…

In a 3 quart saucepan set on medium-high heat, saute the onion and garlic in the coconut oil until the onion is translucent.  Add all the remaining ingredients except the seitan, buns and any garnishes. Bring to the boiling point to thicken. Stir in the seitan and serve on whole wheat buns. Garnish with lettuce or other vegetables as desired. Serves 8 to 10.  ©Janice Moreland

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1 Response to Shredded Barbecue Sandwiches

  1. Anthony says:

    Oh,it just looks like meat burgers! Brilliant recipe! I wanna have a try this weekend!
    For more vegetarian recipes, you can check at:
    Hope you find recipes that you like!

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