With only 10 ingredients total, these “pulled” BBQ Spaghetti Squash Sandwiches are just as satisfying as you hope they’re going to be, and then some. When I created this recipe, I was kind of (admittedly) afraid that they’d fall flat, somewhat, and end up not being nearly as cool as they sound. Because they definitely sound good, right? Strands of translucent spaghetti squash, wrapped in a homemade barbecue sauce and piled high on toasted buns, just like our favorite pulled pork sandwiches, but you know, healthy and light. It’s cheeky, and intentionally so.
I feared that making a sandwich of essentially just vegetables might leave us wanting more – leave us wholly unsatisfied. But in the end, after taking these babies for a test run on my family, I was so happy to find that they’re really, really good.
To be clear, I’m not trying to mimic meat here, or anything like that. This isn’t a meat substitute. This is a nod to a classic, and a fun way to use the squash that are just so plentiful right now. The heart and soul of the recipe, though, is the homemade BBQ sauce – it’s highly delicious and something I’ve been making for a long time … iterations of it at least. It is tangy and smoky and a little sweet and, thanks to my secret ingredient (white miso paste) it’s got the right amount of umami saltiness to taste well-rounded and deeply flavorful. I make batches of this on the regular and keep it in a jar in my fridge, happily reaching for it almost daily to help boost the flavors of everything from breakfast eggs to dinnertime salads, soups, chicken, steaks, and of course these “Pulled” BBQ Spaghetti Squash Sandwiches.
“Pulled” BBQ Spaghetti Squash Sandwiches
A fantastic way to enjoy a BBQ sandwich, vegetarian style. This recipe will make about 6 sandwiches, but I typically make 4 and enjoy the leftovers the next day, sans bun. Sometimes I like to add some slices of pepper jack or cheddar cheese to the buns before toasting, to add richness, but this is totally optional.
Ingredients
2 spaghetti squash
Olive oil, as needed
4 to 6 buns, toasted
½ lb. store-bought cole slaw (any kind you like)
1 medium onion, chopped
4 garlic cloves, roughly chopped
Salt and pepper, as needed
1 cup ketchup
2 TBSP molasses
2 TBSP apple cider vinegar
1 tsp smoked paprika
2 TBSP white miso
Instructions
- Preheat your oven to 350 degrees F. Roast the squash whole, directly on your oven rack, for 30 minutes. Remove from the oven and allow to cool until they have softened considerably and are easily handled; about 20 minutes. Slice in half, width-wise, scoop out the seeds and, using a fork, scrape out the “spaghetti strands” until you’ve emptied each half. Discard or compost the skins/shells.
- Add a couple tablespoons of olive oil to a large, non-stick skillet set over medium-high heat. Add the squash and season liberally with salt and pepper. Press the squash down in the pan, allowing it to really form a crust on the bottom, and let it toast up until it’s dark brown and crusty – almost burnt. Turn off the heat.
- Meanwhile, in a medium saucepan set over medium heat, add about 1 TBSP olive oil, the chopped onion, and a little salt and pepper. Cook until the onion is very tender, about 6 to 8 minutes, stirring frequently. Add the garlic and cook for another couple of minutes. Add the ketchup, molasses, vinegar, smoked paprika, and miso. Reduce the heat to low, stir, and allow the mixture to simmer for 10 minutes.
- Transfer the mixture to a blender and blend until smooth. Add about ½ of the BBQ sauce to the pan with the squash and toss to mix. Add more if you like, I like to save the rest for topping and dipping.
- To assemble, pile the BBQ “pulled” squash onto the toasted bun bottoms and top with some slaw. Finish with the bun tops and enjoy.
