BBQ Lentil Bites — a smoky, vegan-friendly dish that both meat and vegetable lovers will enjoy. I make this recipe at least once a week.
Now that the heat of summer is here, I’ve been craving salads, ice cream, and anything with a BBQ flavor. I don’t always have access to a grill, so I turned to lentils to recreate that smoky barbecue feeling. Lentils are a protein- and fiber-rich pantry staple, and this recipe adapts a lentil loaf into portable, saucy muffin-sized bites. They’re easy to make, freeze well, and are perfect served as a main with a side salad or as a hearty snack.
Because I didn’t have a loaf pan on hand, I baked the mixture in a muffin tin. The smaller size made portioning simple and gave them a fun, bite-sized presentation — hence the name “bites.” They hold together nicely and develop a pleasant crust while the inside remains tender. Below you’ll find the full ingredient list, step-by-step instructions, variations, and storage tips so you can make them exactly the way you like.
BBQ Lentil Bites
- Author: Sinful Nutrition
- Yield: 6 servings (about 12 bites)
Ingredients
- 1 cup dry lentils
- 2 cups water
- 2 Tbsp ground flaxseed meal + 4 Tbsp water (flax “egg”)
- 1 small onion, diced
- 1 cup instant oats (or regular oats pulsed briefly)
- 1 cup vegetable broth
- 1 tsp garlic powder
- 1 tsp chili powder
- 1 tsp dried thyme
- ½ tsp salt and black pepper (adjust to taste)
- ¼ cup BBQ sauce
- 2 Tbsp ketchup
Instructions
- Combine the lentils and 2 cups water in a medium saucepan. Bring to a boil over high heat.
- Reduce the heat to a simmer and cook 25–30 minutes, or until the lentils are tender. Drain any excess water and lightly mash the lentils with a fork or potato masher so they hold together but still have some texture.
- In a small bowl, mix 2 tablespoons ground flaxseed meal with 4 tablespoons water and set aside for a few minutes to thicken; this acts as a binder similar to an egg.
- Heat a skillet over medium and sauté the diced onion until soft, about 5 minutes. Remove from heat.
- Preheat the oven to 350°F (175°C). Grease a muffin tin with non-stick spray or oil.
- In a large bowl, combine the cooked lentils, seasoned onions, oats, vegetable broth, flax mixture, garlic powder, chili powder, dried thyme, and salt and pepper. Mix until evenly incorporated.
- Divide the mixture evenly among the prepared muffin cups, pressing down slightly so each bite holds together during baking.
- Mix the BBQ sauce and ketchup together, then spread a small amount on top of each lentil bite.
- Bake for 30 minutes. Let the bites cool in the pan for 5–10 minutes before removing them to cool completely.
- Serve warm with extra BBQ sauce for dipping, or alongside a green salad, coleslaw, or roasted vegetables.
Notes
Gluten-free option: Use certified gluten-free oats.
If you only have regular rolled oats, pulse them in a blender or food processor for a few seconds to resemble instant oats and help the mixture bind better.
Flavor adjustments: Add smoked paprika or a dash of liquid smoke for a deeper smoky flavor, or increase the chili powder for more heat.
Serving suggestions: These bites are great on a plate as a main, in a sandwich or slider, or served cold as part of a picnic spread.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3–4 days. They freeze well—place cooled bites on a tray until firm, transfer to a freezer-safe container, and freeze for up to 2 months. Reheat from frozen or thaw overnight in the refrigerator before warming.
- Category: Main Dishes
Nutrition
- Serving Size: 2 bites
What’s your favorite food to grill?
Have you ever cooked with lentils?