{"id":4874,"date":"2019-01-30T06:27:33","date_gmt":"2019-01-30T13:27:33","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=4874"},"modified":"2026-05-23T11:26:23","modified_gmt":"2026-05-23T17:26:23","slug":"barbecue-spaghetti-squash-sliders","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2019\/01\/30\/barbecue-spaghetti-squash-sliders\/","title":{"rendered":"Barbecue Spaghetti Squash Sliders"},"content":{"rendered":"<div>\n<div class=\"main\" align=\"LEFT\"><center><span class=\"style9\"><a href=\"http:\/\/bit.ly\/the-beachbody-on-demand-blog\" target=\"_blank\" rel=\"noopener noreferrer\">From the Beachbody On Demand Blog<\/a> &#8211; January 30, 2019 | BY: Anguel Dimov<\/span><\/center>&nbsp;<\/p>\n<div align=\"center\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.howtobefit.com\/pics\/Roasted_Spaghetti_Squash_Sliders-715x358.jpg\" alt=\"Barbecue Spaghetti Sauce Sliders\" width=\"586\" height=\"294\" border=\"0\" \/><\/div>\n<p>Spaghetti squash absorbs the flavors you add to it, so adding your favorite smoky barbecue sauce mimics succulent barbecue pork<\/p>\n<p>Spaghetti squash is an amazingly versatile vegetable: It can stand in for <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/spaghetti-squash-lasagna-recipe\" target=\"_blank\" rel=\"noopener noreferrer\"> pasta <\/a> and even take the place shredded pork in this slider recipe!<\/p>\n<p>The combination of flavors and textures creates a convincing, plant-based version of pulled pork.<\/p>\n<p>Pile your saucy \u201cpulled squash\u201d on whole-grain dinner rolls and top them with a tangy, fresh cabbage slaw and sliced pickles for sliders that vegetarians and meat-eaters alike will love.<\/p>\n<p>For other other barbecue-inspired recipes that taste great any time of year, try these <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/barbecue-chicken-baked-sweet-potatoes-recipe\" target=\"_blank\" rel=\"noopener noreferrer\"> Barbecue Chicken Baked Sweet Potatoes <\/a> and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/barbecued-cauliflower-salad-recipe\" target=\"_blank\" rel=\"noopener noreferrer\"> Barbecued Cauliflower Salad <\/a> .<\/p>\n<div align=\"center\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2017\/04\/Roasted_Spaghetti_Squash_Sliders_in_post.jpg\" alt=\"Roasted Spaghetti Squash Sliders\" width=\"600\" height=\"400\" \/><\/div>\n<div id=\"wprm-recipe-container-92779\">\n<div>\n<h2>Barbecue Spaghetti Squash Sliders Recipe<\/h2>\n<div>\n<p>These barbecue spaghetti squash sliders taste like pulled pork, but they&#8217;re all vegan!<\/p>\n<\/div>\n<div>\n<div>Course: Main Course, Sandwich<\/div>\n<div>Cuisine: Vegan<\/div>\n<\/div>\n<div>\n<div>Prep Time: 20 mins<\/div>\n<div>Cook Time: 1 hr<\/div>\n<div>Total Time: 1 hr 20 mins<\/div>\n<\/div>\n<div>\n<div>Servings: 6 servings, 2 sliders each<\/div>\n<div>Calories 314 kcal<\/div>\n<\/div>\n<div>\n<h3>Ingredients<\/h3>\n<div>\n<ul>\n<li>Parchment paper<\/li>\n<li>1 medium spaghetti squash about 3 lbs.<\/li>\n<li>2 Tbsp olive oil divided use<\/li>\n<li>\u00bc tsp. sea salt or Himalayan salt<\/li>\n<li>\u00bc tsp. ground black pepper<\/li>\n<li>2 cups shredded green cabbage<\/li>\n<li>1 cup shredded red cabbage<\/li>\n<li>\u00bc cup vegan mayonnaise or all-natural mayonnaise<\/li>\n<li>1 tsp. Dijon mustard<\/li>\n<li>1 dash ground celery seed optional<\/li>\n<li>1 dash ground white pepper or ground black pepper<\/li>\n<li>1 medium onion finely chopped<\/li>\n<li>1 tsp. garlic powder<\/li>\n<li>\u00bd tsp. ground cumin<\/li>\n<li>\u00bd tsp. ground paprika<\/li>\n<li>\u00bc tsp. crushed red pepper flakes optional<\/li>\n<li>2 Tbsp. low-sodium organic vegetable broth<\/li>\n<li>\u00bc cup all-natural smoked barbecue sauce no sugar added<\/li>\n<li>12 small whole-grain dinner rolls cut in half lengthwise, toasted (if desired)<\/li>\n<li>24 thinly-sliced pickles low-sodium if possible<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div>\n<h3>Instructions<\/h3>\n<div>\n<ol>\n<li>\n<div>Preheat oven to 375\u00ba F.<\/div>\n<\/li>\n<li>\n<div>Line large baking sheet with parchment paper. Set aside.<\/div>\n<\/li>\n<li>\n<div>Cut spaghetti squash in half lengthwise. Remove seeds and membrane.<\/div>\n<\/li>\n<li>\n<div>Place spaghetti squash, cut side up, on baking sheet. Evenly drizzle with <em>1 Tbsp.<\/em> oil. Season with salt and pepper. Place cut side down.<\/div>\n<\/li>\n<li>\n<div>Bake for 40 to 45 minutes, or until tender.<\/div>\n<\/li>\n<li>\n<div>While spaghetti squash is baking, make coleslaw by combining green and red cabbage, mayonnaise, mustard, celery seed (if desired), and white pepper in a medium bowl; mix well. Refrigerate, covered, until ready to use.<\/div>\n<\/li>\n<li>\n<div>Heat <em>remaining 1 Tbsp.<\/em> oil in large nonstick skillet over medium-high heat.<\/div>\n<\/li>\n<li>\n<div>Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.<\/div>\n<\/li>\n<li>\n<div>Add garlic powder, cumin, paprika, and red pepper flakes (if desired); cook, stirring constantly, for 2 minutes.<\/div>\n<\/li>\n<li>\n<div>Add broth; cook, stirring frequently, for 1 minute. Remove from heat. Set aside.<\/div>\n<\/li>\n<li>\n<div>Scrape spaghetti squash flesh into stringy noodles. Add to skillet; cook, over medium-high heat, stirring frequently, for 1 to 2 minutes, or until broth is absorbed.<\/div>\n<\/li>\n<li>\n<div>Add barbecue sauce; cook, stirring constantly, for 3 to 4 minutes, or until well coated and heated through.<\/div>\n<\/li>\n<li>\n<div>Evenly top each bottom roll with spaghetti squash mixture, coleslaw, 2 pickles, and top roll; serve immediately.<\/div>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div>\n<div>Nutrition Facts<\/div>\n<div>Roasted Spaghetti Squash Sliders<\/div>\n<div><\/div>\n<div>Amount Per Serving (2 sliders)<\/div>\n<div>Calories 314Calories from Fat 90<\/div>\n<div><\/div>\n<div>% Daily Value*<\/div>\n<div>Total Fat 10g15%<\/div>\n<div>Saturated Fat 2g10%<\/div>\n<div>Sodium 560mg23%<\/div>\n<div>Total Carbohydrates 52g17%<\/div>\n<div>Dietary Fiber 8g32%<\/div>\n<div>Sugars 13g<\/div>\n<div>Protein 8g16%<\/div>\n<div>* Percent Daily Values are based on a 2000 calorie diet.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div align=\"center\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/beachbody-blog\/uploads\/2017\/04\/Roasted_Spaghetti_Squash_Sliders_in_post_2.jpg\" alt=\"Roasted Spaghetti Squash Sliders\" width=\"600\" height=\"900\" \/><\/div>\n<p><a href=\"http:\/\/www.teambeachbody.com\/workout-routines\/p90x-workout?ICID=BLOG_P90X&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\"> P90X <\/a> \/ <a href=\"http:\/\/www.teambeachbody.com\/workout-routines\/p90x2?ICID=BLOG_P90X2&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\"> P90X2 <\/a> Portions<br \/>\n1 Vegetable<br \/>\n1 Grain Carb<br \/>\n\u00bd Fat<\/p>\n<p><a href=\"http:\/\/www.teambeachbody.com\/workout-routines\/p90x3-workout?ICID=BLOG_P90X3&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\"> P90X3 Portions <\/a><br \/>\n3 Carb<br \/>\n1\u00bd Fat<\/p>\n<p><a href=\"http:\/\/www.teambeachbody.com\/workout-routines\/body-beast-workout?ICID=BLOG_BEAST&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\"> Body Beast Portions <\/a><br \/>\n2 Vegetable<br \/>\n2\u00bd Starch<br \/>\n1\u00bd Fat<\/p>\n<p><a href=\"https:\/\/www.teambeachbody.com\/shop\/-\/shopping\/BBPrtnFixCont?ICID=BLOG_PORTIONFIX&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\"> Containers <\/a><br \/>\n2 Green<br \/>\n2 Yellow<br \/>\n2 tsp.<\/p>\n<p><a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/b\/nutrition-programs\/2bmindset?ICID=BLOG_2BMINDSET&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener noreferrer\"> 2B Mindset Plate It!<br \/>\n<\/a> A veggie and FFC as part of lunch.<\/p>\n<\/div>\n<div class=\"right\"><\/div>\n<\/div>\n<div><\/div>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>From the Beachbody On Demand Blog &#8211; January 30, 2019 | BY: Anguel Dimov&nbsp; Spaghetti squash absorbs the flavors you add to it, so adding your favorite smoky barbecue sauce mimics succulent barbecue pork Spaghetti squash is an amazingly versatile vegetable: It can stand in for pasta and even take the place shredded pork in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1085],"tags":[],"class_list":["post-4874","post","type-post","status-publish","format-standard","category-nutrition-and-recovery","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Barbecue Spaghetti Squash Sliders - Coach Rich Dafter&#039;s Fitness, Strength and Endurance Blog<\/title>\n<meta name=\"description\" content=\"Spaghetti squash absorbs the flavors you add to it, so adding your favorite smoky barbecue sauce mimics succulent barbecue pork\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2019\/01\/30\/barbecue-spaghetti-squash-sliders\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Barbecue Spaghetti Squash Sliders - Coach Rich Dafter&#039;s Fitness, Strength and Endurance Blog\" \/>\n<meta property=\"og:description\" content=\"Spaghetti squash absorbs the flavors you add to it, so adding your favorite smoky barbecue sauce mimics succulent barbecue pork\" \/>\n<meta property=\"og:url\" content=\"https:\/\/howtobefit.com\/coach-blog\/2019\/01\/30\/barbecue-spaghetti-squash-sliders\/\" \/>\n<meta property=\"og:site_name\" content=\"Coach Rich Dafter&#039;s Fitness, Strength and Endurance Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-30T13:27:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-23T17:26:23+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.howtobefit.com\/pics\/Roasted_Spaghetti_Squash_Sliders-715x358.jpg\" \/>\n<meta name=\"author\" content=\"Rich Dafter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/Howtobefit\" \/>\n<meta name=\"twitter:site\" content=\"@Howtobefit\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rich Dafter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2019\\\/01\\\/30\\\/barbecue-spaghetti-squash-sliders\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2019\\\/01\\\/30\\\/barbecue-spaghetti-squash-sliders\\\/\"},\"author\":{\"name\":\"Rich Dafter\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"headline\":\"Barbecue Spaghetti Squash Sliders\",\"datePublished\":\"2019-01-30T13:27:33+00:00\",\"dateModified\":\"2026-05-23T17:26:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2019\\\/01\\\/30\\\/barbecue-spaghetti-squash-sliders\\\/\"},\"wordCount\":544,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"image\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2019\\\/01\\\/30\\\/barbecue-spaghetti-squash-sliders\\\/#primaryimage\"},\"thumbnailUrl\":\"http:\\\/\\\/www.howtobefit.com\\\/pics\\\/Roasted_Spaghetti_Squash_Sliders-715x358.jpg\",\"articleSection\":[\"Nutrition &amp; 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