Healthy Recipes Healthy Ingredient Recipes Healthy Vegetable Recipes Healthy Cauliflower Recipes Copycat Chick-fil-A Fried Cauliflower Sandwich 5.0 (1) Tender cauliflower steaks replace the chicken in this flavorful replica of Chick-fil-A's sandwich. Marinating the cauliflower in buttermilk and pickle juice adds subtle tang while also tenderizing it before it gets pan-fried and baked. An easy sauce made from a combination of mayo, mustard and barbecue sauce tops this healthy cauliflower sandwich. By Catherine Jessee Published on March 14, 2023 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Share Share Tweet Pin Email Photo: Sara Baurley Active Time: 35 mins Total Time: 8 hrs 55 mins Servings: 4 Nutrition Profile: Healthy Pregnancy Nut-Free Vegetarian Jump to Nutrition Facts Ingredients 1 large head cauliflower (about 2 pounds) 4 cups low-fat buttermilk 8 kosher "hamburger" dill pickle chips plus 1/2 cup pickle juice from the jar, divided ½ teaspoon ground pepper, divided 2 tablespoons cornstarch 1 large egg, lightly beaten 1 cup all-purpose flour ½ teaspoon salt, divided 4 tablespoons canola oil 2 tablespoons light mayonnaise 1 tablespoon yellow mustard 1 ½ teaspoons barbecue sauce 1 ½ teaspoons honey ½ teaspoon lemon juice 4 whole-wheat hamburger buns, split Directions Trim outer leaves from cauliflower head. Cut the head in half lengthwise; cut 2 (2¾-inch- to 1-inch-thick) steaks from each cauliflower half, trimming the stem if needed. Place the steaks in a large shallow baking dish. Reserve the remaining cauliflower for another use. Whisk buttermilk, pickle juice and 1/4 teaspoon pepper together in a large bowl. Pour over the cauliflower steaks. Cover and refrigerate for 8 hours or up to overnight. Remove the cauliflower from the marinade and place on a wire rack set over a rimmed baking sheet to allow excess marinade to drip off. Reserve 1 cup marinade (discard remaining marinade). Preheat oven to 400°F. Spread cornstarch in a shallow dish. Whisk the reserved marinade and egg together in another shallow dish. Stir together flour, 1/4 teaspoon salt and the remaining 1/4 teaspoon pepper in a third shallow dish. Dredge 1 cauliflower steak in the cornstarch; shake off excess. Dip in the egg mixture; dredge in the flour mixture, shaking off excess. Return to the wire rack. Repeat with the remaining cauliflower steaks. Discard the remaining cornstarch, egg mixture and flour mixture. Heat a large nonstick skillet over medium heat. Add oil; swirl to coat. Add the cauliflower steaks; cook until golden and browned in spots on the bottom, 3 to 4 minutes. Carefully flip and cook until golden brown on the other side, 3 to 4 minutes. Transfer to a clean wire rack set over a rimmed baking sheet; bake until tender, golden and cooked through, 15 to 20 minutes. Sprinkle with the remaining 1/4 teaspoon salt. Meanwhile, stir mayonnaise, mustard, barbecue sauce, honey and lemon juice together in a small bowl. Spread 1 tablespoon mayonnaise mixture on each top bun half. Place 2 pickle chips on each bottom bun half. Place a cauliflower steak on top of the pickles; top with top bun, sauce-side down. To make ahead Marinate cauliflower steaks (Steps 1-2) for 8 hours or up to overnight. Print Nutrition Facts (per serving) 380 Calories 17g Fat 49g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 380 % Daily Value * Total Carbohydrate 49g 18% Dietary Fiber 8g 29% Total Sugars 12g Added Sugars 3g 6% Protein 12g 24% Total Fat 17g 22% Saturated Fat 2g 10% Cholesterol 50mg 17% Vitamin A 114IU 2% Vitamin C 102mg 113% Vitamin D 11IU 3% Vitamin E 3mg 18% Folate 171mcg 43% Vitamin K 53mcg 44% Sodium 792mg 34% Calcium 140mg 11% Iron 3mg 17% Magnesium 78mg 19% Potassium 834mg 18% Zinc 2mg 18% Omega 3 1g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved