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    Home » Main Dishes

    Published: Feb 4, 2020 · Modified: May 3, 2021 by Libby Bloom · This post may contain affiliate links · Leave a Comment · 1281 words. · About 7 minutes to read this article.

    Cauliflower Po'Boy

    Jump to Recipe

    Cauliflower Po’Boy - a vegetarian twist on a classic New Orleans sandwich, featuring breaded cauliflower, cabbage slaw and spicy avocado mayo on a whole grain roll. 

    cauliflower poboy

    This recipe was inspired by a trip to New Orleans a couple years ago. I couldn’t wait to recreate some of my favorite dishes and flavors from my trip and Po'boys were first on my list. Po’boys are traditionally made with meat or seafood, but this time I opted for a vegetarian version made with breaded cauliflower. 

    Let me tell you, it was a hit. Crunchy breaded cauliflower, spicy avocado mayo, and a zingy cabbage and carrot slaw all on a whole grain roll. More nutrient-dense than a standard po’boy and oh so good. Like really good. 

    You’re going to love this recipe.

    cauliflower poboy

    Hi there! Below you’ll find affiliate links to great products that we enjoy using in our own kitchen. As an Amazon Associate I earn from qualifying purchases.

    Ready to make these Cauliflower Po’Boys? Let’s do it!

    1 - Preheat oven to 400 degrees F. 

    2 - Bread cauliflower. Whisk eggs in a large bowl. Add cauliflower to the bowl with eggs and stir to completely coat the cauliflower. 

    In another bowl, combine whole grain panko, nutritional yeast, cumin, paprika, garlic powder, chili powder, turmeric, cayenne, salt and pepper. 

    Now transfer the cauliflower (a few florets at a time) from the egg mixture to the breading bowl, using a fork to stir the cauliflower until each is completely coated in breading. Then transfer to a lined baking sheet.

    cauliflower poboy

    Continue until you've transferred all breaded cauliflower to a lined baking sheet. Drizzle with olive oil and bake for about 30 minutes, or until the cauliflower is crispy and brown. 

    3 - Prepare the slaw. Add the shredded carrots and cabbage to a new large bowl. In a small bowl, combine mayonnaise, mustard, apple cider vinegar, garlic powder, paprika, and lemon juice. Season with salt and pepper to taste. If you want the dressing to be a little thinner, add 1-2 tablespoons of water. 

    Pour the dressing over the shredded cabbage and carrots and stir until well-mixed. 

    4 - Mix the avocado mayo. Add avocado to a small bowl and mash until smooth. Stir in mayonnaise, tahini and lemon juice. Season to taste with salt and pepper. 

    5 - Assemble Po’Boys - Cut open the rolls and spread the avocado mayo on both sides of the roll. Spoon on breaded cauliflower, pile on the slaw and top with some Srircha green onions. Enjoy!

    cauliflower poboy

    Tips: Tricks and Tools

    Tools: mixing bowls, baking sheet, silicone baking mat

    You will likely have extra breading. Save it to bread more cauliflower or other foods like chicken, zucchini, pickles, etc. Can’t use it? Compost it. 

    Make extra breaded cauliflower and use them in tacos or as an appetizer with a spicy dipping sauce.

    Mayonnaise: Often thought of as high-fat and unhealthy, mayo can be a delicious addition to a meal when used in smaller amounts. Look for mayo made with olive oil instead of soybean oil. Check out our Lowdown on fats for more information on the different types of fat. 

    Save the cauliflower stems: You can certainly cut them up, bread them and use them in these Po’Boys. Or you can roast or shred them for a salad or slaw. If all else fails, save them to make a food scrap stock. 

    cauliflower poboy

    We hope you love this Zesty Cauliflower Po’Boy!

    Love this simple cauliflower recipe? Check out our other delicious vegetarian cauliflower recipes like this Roasted Cauliflower Tacos with Avocado Crema or our Roasted Vegetables and Farro Salad.

    Did you enjoy this Cauliflower Po’Boy as much as we do?

    Comment below! And rate the recipe to let us know how it turned out! Not cooking today? Save this Cauliflower Po’Boy for later by pinning it to your Vegetarian Recipes Board and make sure to tag us on Instagram at crooked.carrot to show us your Cauliflower Po’Boy creations!

    cauliflower poboy

    Cauliflower Po'Boy

    A vegetarian twist on a classic New Orleans sandwich, featuring breaded cauliflower, cabbage slaw and spicy avocado mayo on a whole grain roll.
    4.67 from 6 votes
    Print Pin Rate
    Prep Time: 20 minutes
    Cook Time: 40 minutes
    Total Time: 1 hour
    Servings: 4 people
    Author: The Crooked Carrot

    Ingredients

    Breaded Cauliflower

    • 1 head cauliflower cut into florets
    • 3 eggs
    • 1 cup whole grain panko optionally use gluten-free
    • ¼ cup nutritional yeast
    • 1 teaspoon cumin
    • 1 teaspoon paprika
    • 1 teaspoon garlic powder
    • ½ teaspoon salt
    • ½ teaspoon chili powder
    • ½ teaspoon turmeric
    • ½ teaspoon cayenne
    • ¼ teaspoon pepper
    • 2 teaspoons olive oil

    Carrot and Red Cabbage Slaw

    • ½ head red cabbage shredded
    • 3 carrots shredded
    • ½ cup mayo
    • 3 tablespoons mustard
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon garlic powder
    • 1 teaspoon paprika
    • 1 tablespoon lemon juice
    • salt + pepper to taste
    • water to thin (if needed)

    Avocado Mayo

    • 1 avocado
    • ¼ cup mayo
    • 2 tablespoons tahini
    • ½ lemon juice
    • 2 teaspoons sriracha add more if you like
    • salt + pepper to taste

    Po'Boy Toppings

    • sriracha for garnish
    • green onions for garnish
    • 4 whole grain rolls
    US Customary - Metric

    Instructions

    • Preheat oven to 400 degrees F.
    • Bread cauliflower. Whisk eggs in a large bowl. Add cauliflower florets to the bowl with eggs and stir until the cauliflower is completely coated. In another large bowl, combine panko, nutritional yeast, spices (cumin, paprika, garlic powder, chili powder, turmeric, salt, pepper and cayenne. Using a fork, take a few florets from the egg mixture and toss them into the breading bowl. Stir the cauliflower until it’s completely coated in the breading mixture.
    • Transfer the breaded cauliflower to a lined baking sheet. Continue until you’ve transferred all cauliflower from the egg mixture to the breading and then to the baking sheet. Drizzle with olive oil and bake for about 30 minutes, or until cauliflower is crispy and brown.
    • Prepare slaw. Add shredded cabbage and carrots to a large bowl. In a small bowl, combine slaw dressing ingredients: mayonnaise, mustard, apple cider vinegar, garlic powder and lemon juice. Season with salt and pepper to taste. If you would like a thinner dressing, add 1-2 tablespoons of water until it reaches your desired consistency. Pour the dressing over the shredded carrots and cabbage, stir until well combined.
    • Mix the avocado mayo. Add avocado to a small bowl and mash until smooth. Stir in mayonnaise, tahini and lemon juice. Season with salt and pepper to taste.
    • Assemble the Po’Boys. Slice open the rolls, leaving a small seam to keep things together. Spread avocado mayo on both sides of the roll, add breaded cauliflower to the roll and pile on the slaw. Top with Sriracha and green onions. Enjoy!

    Equipment

    • Mixing Bowls
    • Silicone Baking Mats
    • Baking Sheet

    Notes

    PREP AHEAD: This meal is best eaten fresh. However, you can prepare the cauliflower in advance, but be sure to reheat it in the oven so it gets nice and crispy again. Also, I recommend adding the slaw dressing just before serving - if you store the slaw dressed, it tends to get liquidy. You can drain the liquid off, but I find it easier to store them separately and dress just before serving. 
    LEFTOVERS/STORAGE: Store leftovers separately in glass containers for up to 4 days. I find it’s best to store the cabbage slaw undressed and reheat the cauliflower in the oven for optimal crispiness. 
    NUTRITION NOTES: With the roll and breading, this meal is slightly higher in carbohydrates and lower in protein, however this meal is high in fiber and is a good source of antioxidants from the cauliflower, cabbage, carrots and avocado.

    Nutrition

    Carbohydrates: 36g | Protein: 16g | Fat: 50g | Saturated Fat: 8g | Cholesterol: 140mg | Sodium: 515mg | Potassium: 1304mg | Fiber: 12g | Sugar: 12g | Vitamin A: 9754IU | Vitamin C: 140mg | Calcium: 168mg | Iron: 5mg
    Did you make this recipe?Mention @crooked.carrot or tag #thecrookedcarrot!

    Disclaimer: Some of the links above are affiliate links. This means that should you purchase something through the link, The Crooked Carrot will receive a small commission. The item cost remains the same regardless of whether you purchase through our link or not. Any commission earned simply helps us continue to provide all our great content to you. From seasonal recipes to simple nutrition insights & sustainable zero waste tips, we have lots more to give!

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    About Libby

    Welcome! I'm Libby, Registered Dietitian Nutritionist, photographer & co-adventurer with my husband Dalton. We love all things outdoors, making a mess in the kitchen, and exploring the adventure of life! Read more ↠

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    Libby Bloom RDN

    Hi, I'm Libby! Registered Dietitian Nutritionist and Eco-warrior. I help people find food freedom, learn to nourish their bodies AND support a health planet.

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