This healthy Chick fil cauliflower sandwich replaces the chicken with tender cauliflower steaks. Marinating the steaks in buttermilk with pickle juice adds a subtle tang while tenderizing the cauliflower before pan-frying and baking. The sandwich is topped with a simple sauce made from mayo, mustard, and barbecue sauce.
chick fil a cauliflower sandwich nutrition
Calories:
350.
Total Fat:
19g.
Saturated fat:
4g.
Trans fat:
0g.
Cholesterol:
0g. Carbohydrates:
42g.
Dietary fiber:
3g.
Road:
8g.
“Eat more…cauliflower?”
Chick-fil-A’s cow mascot could soon be selling this versatile vegetable on a curbside near you if the chain’s plans are successful.
On February 9, Chick-fil-A announced that it will launch a new Chick-fil-A Cauliflower Sandwich, which it says will have people wondering if it’s a Chick-fil-A chicken sandwich original or “its double”.
Aside from the fact that the middle fillet is made from whole cauliflower, the vegetable dish is prepared almost identically:
According to the press release, it is “marinated, breaded with their signature seasonings, pressure cooked and served on a buttered toast with two dill pickles.”
Initially, Chick-fil-A cauliflower sandwiches will only be available in three test markets:
Denver; Charleston, South Carolina; and the Greensboro-Triad region of North Carolina. Starting February 13, people living in these areas will be able to purchase the sandwich through the restaurant’s app or contact their local store for more information on availability.
Although prices vary by market, prices start at $6.59, according to a spokesperson. According to Leslie Neslage, director of menu and packaging at Chick-fil-A, the sandwich took four years to develop, in response to customer requests for a plant-based dish with unique flair. Chick-fil-A’s uniqueness. .
“Our new sandwich is made with the highest quality ingredients and whole vegetables, and we hope it will give customers a reason to another reason to dine at Chick-fil-A.”
While it seems to check the right boxes like “whole food” and “plant-based,” just how healthy is Chick-fil-A’s cauliflower sandwich? And how does it compare to the original sandwich with chicken inside?
Nutritional benefits of Chick-fil-A cauliflower sandwiches
The cauliflower sandwich, however, does have some advantages, Palmer said. “It’s a good thing that it has vegetables and is plant-based, which is becoming more and more popular in quick service restaurants. It’s also good for the environment, and if it encourages people to switch to a more plant-based lifestyle, that’s a good thing.”
The cauliflower sandwich also has fewer saturated fats than other fast food options, and it doesn’t have any cholesterol. Palmer said she would like to see more vegetables, like lettuce, tomatoes, and avocado, and a good source of protein (like tahini or soy protein) on the whole grain bun.
It wasn’t clear how much sodium was in the cauliflower, but according to the chicken sandwich’s nutrition information, it has 1,400 milligrams (mg) of sodium per serving.
According to the USDA, adults should aim to keep their sodium intake below 2,300 milligrams per day.
Healthier sandwich picks
If you’re looking for a more plant-based option to satisfy your cravings, home made veggie burger sandwiches, such as Palmer’s edamame grain veggie burgers, are packed with whole plant foods and low in saturated fat and sodium.
You can also make these delicious sandwiches by layering them with vegetables, baked tofu and whole grain bread.
Grain bowls are another great way to incorporate whole grains, plant proteins, veggies and a flavorful sauce into your meal.
Ingredients
1 large head of cauliflower (about 2 pounds)
4 cups low-fat buttermilk
8 kosher “hamburger” dill pickles plus 1/2 cup pickle juice from 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 patties, divided in half
Directions of Chick Fil A Cauliflower Sandwich
step 1
Cut the outer leaves off the head of the cauliflower; cut the head in half; cut two (2¾ to 1-inch thick) steaks out of each cauliflower half; trim the stem if necessary. Place steaks in a shallow baking dish. Save the rest of the cauliflower for next time.
step 2
Combine the buttermilk with the cucumber juice and pepper (1/4 teaspoon). Pour over the steaks. Freeze for at least 8 hours or overnight.
step 3
Cut off the top of the cauliflower and place it on a baking sheet lined with a wire rack so that all the excess water drips off. Leave 1 cup of marinade in the bowl (ditch the rest).
step 4
Boil the cauliflower steaks in the oven at 400°F.
In a second shallow dish, spread cornstarch. In a third shallow dish, whisk together the remaining marinade and the egg. In a fourth shallow dish, stir together flour, a pinch of salt and the remaining teaspoon of pepper.
Dip 1 cauliflower steak into the cornstarch, shaking off any excess. Dip the steak in the egg mixture. Dip the steaks in the flour mixture and shake off any excess.
Return to the wire rack and repeat with the remaining steaks.
Discard the cornstarch mixture, egg mixture, and flour mixture.
step 5
Heat a large, nonstick cast iron pan over medium-high heat. Add the oil, swirl to coat, then add the cauliflower. Cook until golden on the bottom and browned on the outside (3 to 4 minutes). Flip the steaks, then cook until golden on the inside (3-4 minutes). Transfer the steaks to a wire rack set on a rimmed sheet of baking paper. Bake until tender and golden brown on both sides (15 to 20 minutes). Sprinkle with a pinch of salt.
step 6
In the meantime, mix the mayo, mustard, BBQ sauce, honey, and lemon juice in a small bowl.
step 7
On each top bun half, spread 1 tablespoon of the mayonnaise mixture.
On each bottom bun half, spread 2 pickle chips.
On top of the pickle chips, place a cauliflower steak.
Tuck the cauliflower steak into the pickle chips; on top of the top bun, place the cauliflower steak sauce-side down.
