Vegan Sloppy Joe’s with Gluten-Free Flatbread

This recipe from Forks Over Knives was easy to adapt based on the food we had available in our pantry. My older son had three helpings (plus a fourth piece of the Gluten-Free Flatbread from Feasting on Fruit) and all of us enjoyed the meal immensely. It was simple and came together quickly. We served roasted sweet potato fries and fresh cherry tomatoes on the side.

Vegan Sloppy Joe’s

I adapted this recipe from Forks Over Knives, and used Low-FODMAP Barbecue Sauce. We didn't have bulgur in our pantry, but we did have organic pearled barley.
Prep Time30 mins
Cook Time20 mins
Course: Main Course
Cuisine: American, Vegan
Keyword: barley, dairy-free, flatbread, sloppy joe’s, sugar-free, wheat-free
Servings: 6
Calories: 145kcal


  • 1 cup pearled barley cooked to package instructions
  • 1 tbsp extra virgin olive oil
  • 1 bunch green onion finely chopped
  • 1/2 cup green bell pepper finely chopped
  • 1/2 cup red bell pepper finely chopped
  • 1/2 cup celery finely chopped
  • 1 3/4 cup low-FODMAP Barbecue Sauce recipe link in notes
  • 1 tbsp soy sauce or tamari gluten-free
  • Kosher salt and freshly ground black pepper to taste
  • Gluten-Free Flatbread recipe link in notes


  • Cook the onion, peppers, and celery in a large skillet over medium heat with the extra-virgin olive oil until the veggies are softened, about 8 minutes.
  • Stir in cooked barley, barbecue sauce, and soy sauce, and reduce heat to medium-low. Allow to simmer for 10 minutes.
  • Warm up flatbreads and add a generous scoop of Sloppy Joe to each bread. Enjoy!


Forks Over Knives always gives us great inspiration for vegan recipes. We tend to amp up the seasonings a bit whenever we adapt one of their recipes, but since this recipe relied so much on our low-FODMAP Barbecue Sauce, we didn’t need to make any spice adjustments.
Pearled barley is a great option if you’re looking for a grain that isn’t wheat-based. It does contain gluten, so if you suffer from Celiac’s or need to avoid gluten, you should skip pearled barley as well.

Gluten-Free Flatbread

The recipe from Forks Over Knives for Vegan Sloppy Joe's called for pita bread, which lead me on a search for a wheat-free flatbread recipe that I could use in place of pita. This GF Flatbread is a huge win – my 14-year-old ate 4 in one sitting! They're soft and light, but with a doughy quality that I've missed in wheat-free baked goods.
Prep Time30 mins
Cook Time30 mins
Course: bread
Cuisine: American
Keyword: dairy-free, gluten-free, sugar-free, vegan, wheat-free
Servings: 10
Calories: 152kcal


  • 1 1/2 cups oat flour
  • 1/2 cup potato starch
  • 1 1/2 cups tapioca flour
  • 4 medium yellow potatoes to make 2 cup potato puree
  • 2 1/2 cups water
  • 2 tsp salt
  • 2 tsp baking powder


  • Prepare the potato puree: chop the potatoes and boil them in a saucepan with the water, until tender. Transfer potatoes and water to a blender; blend until smooth. Add a little water as needed.
  • In a large mixing bowl, combine all the dry ingredients. Add 2 cups of the potato puree. Mix to form a soft, slightly sticky dough.
  • Divide into 10 balls. Roll out each ball to about 1 cm thickness. You'll need up to 1 cup of flour for the rolling surface, to keep the dough from sticking too much. Keep the dough balls in a bowl, covered with a wet paper towel to keep the dough from drying out.
  • Heat a non-stick skillet to medium-high heat. Place a flatbread in the pan and cook for 1.5 to 3 minutes before flipping and cooking for another 1.5 to 3 minutes on the second side.
  • There should be some light brown spots on each side. Remove from heat and place on a plate under a damp towel to keep them soft while you cook the others.


The author of the original recipe from Feasting on Fruit warns that you should immediately transfer the potato puree to a bowl and clean your blender, otherwise the puree will just get harder and harder to clean.
These will keep in an airtight container in the fridge for up to 4 days. Reheat in the microwave on a plate covered with a damp paper towel, or on a skillet on the stove.

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