Pulled Mushrooms with BBQ Sauce - shredded king oyster mushrooms make the perfect meat free alternative to pulled pork in this delicious recipe with a simple BBQ Sauce.
I am always looking for ways to incorporate more meat free dishes into my meal planning, but they have to be ones that the kids will enjoy too, because when I cook it needs to be meals the whole family will enjoy. One of my new favourite ingredients to use is King Oyster Mushrooms because when you shredded them up, they resemble shreds of meat and are perfect in stir fries, pasta dishes or recipes like this delicious Pulled Mushrooms with Barbecue Sauce.
Calories in Pulled Mushrooms with BBQ Sauce
This recipe serves 4 and is 121 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- King oyster mushrooms: King oyster mushrooms shred beautifully and give a texture very similar to pulled meat once cooked.
- Olive oil: Used to help soften and caramelise the mushrooms as they cook. A little goes a long way.
- Vegetable stock : Adds moisture and extra savoury flavour while the mushrooms cook down. Be sure to use the right ratio of stock cubes or paste to water for a balanced, tasty broth. Too little and it'll taste flat; too much and it can become overly salty.
- Salt and black pepper: Season to taste and adjust once the barbecue sauce has reduced. This are your basic seasoning that will enhance the flavours in any recipe.
- Spring onions: Add a fresh finish and a little crunch when scattered over the top before serving.
- Passata: Forms the base of the sauce and gives a smooth tomato flavour.
- Maple syrup: Adds sweetness and helps balance the smoky and tangy flavours in the sauce.
- Paprika: Adds warmth and smoky depth to the sauce.
- Yellow mustard: Adds tanginess and helps give the sauce that classic barbecue taste.
- Balsamic vinegar: Balances the sweetness with a little acidity and richness.
- Dark soy sauce: Adds savoury umami flavour and deepens the colour of the sauce.
- Worcestershire sauce :Adds extra depth and slight smokiness.
- Onion powder and garlic powder: Easy pantry seasonings that help build flavour throughout the sauce without needing extra prep.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of easy ways to adapt these pulled mushrooms depending on what you have on hand.
- King oyster mushrooms give the best pulled texture, but portobello mushrooms, shiitake mushrooms, chestnut mushrooms, or oyster mushrooms also work well.
- Add extra vegetables like sliced peppers, onions, sweetcorn, or black beans to bulk it out.
- Make it spicier with chilli flakes, cayenne pepper, hot sauce, or chipotle paste.
- Maple syrup can be swapped for honey or brown sugar.
- Smoked paprika can be used for a deeper smoky barbecue flavour.
- Use tamari instead of soy sauce for a gluten-free option.
- Worcestershire sauce can be replaced with a vegetarian version if needed.
- Stir through some fresh coriander, parsley, or lime juice before serving for extra freshness.
Sourcing Unusual Ingredients
The best places to find more varied choices of fruit or vegetables etc are markets or local Indian, Chinese or Caribbean food markets etc. So if you want some new things to try, check to see if there are any in your area. You will often find things like Plantain, different varieties of mushrooms, much wider selection of fruits etc and store cupboard ingredients for authentic Indian and Chinese recipes that you may not be able to find at your usual grocery store.
We have an amazing Multi Food market close to where I live, and it has aisles of different products from all over the world. It's my go to place when i want something for a particular recipe and is usually where i go to purchase spices or soy sauce or other hard to find ingredients etc. Chinese brands of soy sauce just taste so much more authentic to supermarket brands and you will be surprised in the difference between a Chinese brand of dark soy sauce and supermarket version.
Sides for Pulled Mushrooms in BBQ Sauce
Wondering what to serve these with? There are heaps of options, you could serve in a wholemeal bread roll as a pulled mushroom sandwich, serve with rice or enjoy it as we do as a Pulled Mushroom in BBQ Sauce Bowl with Crispy Seasoned Potato Slices and a Salad (Lettuce, Cucumber, Corn and Tomatoes).
To make the crispy potato slices - I just peel some floury potatoes, slice them into round disc using a handy Crinkle Cutter you can find these on Amazon, parboil for 5 minutes, then coat in some paprika, garlic and onion powder, spray with cooking oil spray (I like to use Avocado) and cook in the actifry until golden. You can also do these by placing on a tray lined with parchment and cooking in the oven at 220c/200c fan/400f or gas mark 7 for 40-45 minutes (turn over half way).
Storing, Freezing and Reheating
Storing
Store leftovers in an airtight container in the fridge for up to 3 days. The flavours become even richer as the sauce sits.
Freezing
Allow the pulled mushrooms to cool completely before transferring to freezer-safe containers. Freeze for up to 3 months. Defrost overnight in the fridge before reheating.
Reheating
Reheat in a pan over a medium-low heat or in the microwave until piping hot throughout. Add a splash of water or stock if the sauce has thickened too much.
More Mushroom Recipes
Looking for some other recipes that use mushrooms? Check out these:
- CREAMY GARLIC MUSHROOMS WITH ROASTED JACKET POTATOES
- POACHED EGGS OVER GARLIC MUSHROOMS
- CREAMY MUSHROOM STROGANOFF
- STICKY SRIRACHA MUSHROOM OMELETTE
- VEGAN CREAMY COCONUT MUSHROOM LENTILS (STOVE TOP AND INSTANT POT)
- PORTOBELLO MUSHROOM PIZZAS
- CREAMY MUSHROOM SOUP
or head on over to the FULL RECIPE INDEX where you will find over 900 delicious Slimming Eats and Weight Watchers friendly recipes all fully searchable by meal type, ingredients and smart points etc
Let's Connect!!
Come and follow me on:
You can also Subscribe to Slimming Eats so that you never miss any new updates.
Need some support on your weight loss journey? Maybe you need advice or tips on a recipe, or just general meal ideas.
Come join the friendly and supportive Slimming Eats Community on Facebook.
If you try this recipe, let us know! Leave a comment, Rate It and Tag us in your Photos @SLIMMINGEATS on INSTAGRAM
Recipe Card
Pulled Mushrooms with BBQ Sauce
Pulled Mushrooms with BBQ Sauce - shredded king oyster mushrooms make the perfect meat free alternative to pulled pork in this delicious recipe with a simple BBQ Sauce.
Ingredients
- 500g of king oyster mushrooms, (can also use large portobello caps or shiitake thinly sliced)
- 1 tablespoon of olive oil
- ½ cup (120ml) of vegetable stock
- salt and black pepper
- 2 spring onions, sliced
for the barbecue sauce
- ¾ cup (180ml) of passata
- 2 tablespoons of maple syrup
- 1 tablespoon paprika
- 1 tablespoon of yellow mustard (French's)
- 1 tablespoon of balsamic vinegar
- 1 tablespoon of dark soy sauce *see notes below
- ½ tablespoon of Worcestershire sauce *see notes below
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
Instructions
- Using two forks, shred the mushrooms into pieces. (or slice thinly with a knife if using large portobello caps (gills removed) or shiitake mushrooms)
- Heat the oil in a large frying pan, once hot, add the mushrooms in a single layer and let fry, try not to move around in the pan too much, you want them to get a lovely golden sear, as they start to go golden underneath you can flip them and repeat on the other side. Add a pinch of salt and black pepper to season.
- Then gradually add in a little bit of the stock at a time reducing down around the mushrooms before adding in a little more.
- Add the BBQ sauce ingredients to a small saucepan and simmer until thickened.
- Add the barbecue sauce into the mushrooms and stir until all coated.
- You can serve as is, or place them mushrooms under the grill to slightly char the edges.
- Sprinkle with chopped spring onions and serve with your choice of sides.
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
If you wish to share this recipe, then please do so by using the share buttons provided at top of this post.
DO NOT COPY AND/OR PASTE FULL RECIPES OR SCREENSHOTS OF ANY CONTENT FROM SLIMMING EATS TO ANY SOCIAL MEDIA OR WEBSITE, IT IS STRICTLY PROHIBITED.
ALL IMAGES AND CONTENT ON SLIMMING EATS ARE COPYRIGHT PROTECTED
Nutritional information etc are an estimate and are to be used for informational purposes only. Ingredients can vary in values from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate values yourself by the ingredients you use and the tools provided to you as a member of the programme you are following.
It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free, soy-free and/or dairy-free, for example). Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.
Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 121Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 539mgCarbohydrates 19gFiber 4gSugar 9gProtein 5g
Nutritional information, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Tracey says
I’d love the recipe for what you served with them! Looks like some sort of potato?
Toni says
So glad I found this site ...and right in my own backyard (Ontario, Canada). Great recipes and photos!
Siobhan (Slimming Eats) says
I am glad you found my website and really happy to hear you are enjoying the recipes.