Make these Hidden Veggie Sloppy Joes for a delicious and easy dinner with extra nutrition! Packed with flavor, your kids won't even notice the hidden vegetables.
This is a great recipe for a quick weeknight meal the whole family will love. Served as sliders, these are super-cute and fun-to-eat sandwiches that you'll never get tired of serving!
Jump to:
- 🩵 About This Recipe
- What readers are saying...
- 🧂 Gather Your Ingredients
- 🔪 Let's Make Hidden Veggies Sloppy Joes!
- 💡 Expert Tips and Tricks
- ❔ FAQs
- 📝 Substitutions and Variations
- 🥡 Storage and Reheating
- ⏳ Make Ahead Instructions
- 🍴 What To Serve With This Dish
- 😋 More Beef Recipes You'll Love
- 📋 Recipe Card
- 💬 Reviews and Comments
🩵 About This Recipe
If you want to incorporate some extra nutrition into your kids' diet, these sloppy joes with veggies are a great way to do it! Packed with flavor, they'll never even notice the extra wholesome ingredients cooked right into the meat mixture.
Great for making fun handheld sliders or classic sloppy joes, this recipe is a fantastic way to ensure you and your loved ones are getting all of the nutrients you need!
For even more ideas on how to sneak veggies into your cooking, check out this article, which gives plenty of advice and suggestions! This recipe for Wonton Cheeseburger Cups also has some hidden veggies, so check it out!
What readers are saying...
We all loved this, it was tasty and better than canned regular sloppy joes! This goes into permanent rotation.
- Mandy
🧂 Gather Your Ingredients
- cauliflower rice - contributes to this recipe's nutritional factor, but doesn't alter the flavor much.
- butternut squash - just like the cauliflower rice, the squash adds some vitamins to your Sloppy Joe Sliders without compromising that classic taste.
- extra lean ground beef - your typical Sloppy Joe starting point.
- yellow mustard - gives your sliders just a little bit of bite.
- ketchup - what better to pair with mustard than ketchup?
- brown sugar - with all of the salty and savory ingredients, this gives the dish a bit of sweetness and balances out the flavor profile.
- garlic powder - helps cover up the mild flavors from the cauliflower and squash and trick your taste buds into forgetting they're there!
- salt and pepper - brings all of the flavors together.
🔪 Let's Make Hidden Veggies Sloppy Joes!
(Or click here to jump right to the recipe card with measurements!)
Cook Veggies
Pour some olive oil into a skillet and heat it over medium-high heat. Add your cauliflower and squash, then cook until they're nice and soft.
Cook Beef
Add the ground beef and cook until it's brown.
Season
Stir in the remaining ingredients, then simmer for about 5 minutes, until everything is combined.
Assemble Sandwiches
Serve on slider rolls or your favorite hamburger buns and enjoy!
💡 Expert Tips and Tricks
- If your beef isn't very lean, you may want to cook it in a separate skillet, drain the grease, and then combine with the veggies.
- To really elevate these Sloppy Joe sliders, try toasting the rolls first.
How to buy the best ground beef:
- If you can, look for beef that's been ground in-store on the same day you're buying.
- Even better, if you can request for a butcher to grind it for you on the spot, you'll know you're getting the freshest product available.
- 80/20 ground beef is widely considered the perfect blend for things like burgers. It may seem like this is a lot of fat, but most of it ends up rendering out during cooking. For this recipe, you could get away with something that's a bit on the leaner side.
How to buy the best butternut squash:
- You'll want a squash that feels a bit heavy for its size. Firmness in the stem tends to mean that the squash will hold up longer, which can be useful if you're not planning on using it immediately.
- A fat neck and small bulb is a good indicator of a small seed cavity, which means more squash meat to work with. Avoid a squash that has soft spots or obvious molding.
- The skin of the squash should be fairly hard and free of blemishes, though it's normal for a pale spot to form that tells you where the squash was resting out in the field.
- In terms of color, your squash should have a nice, deep hue to it. For butternut squash, look for a dark beige. Green spots or streaks tend to mean that the squash isn't fully ripe yet.
- No time to deal with a fresh butternut squash? Buy frozen diced squash. That's actually what I recommend for this recipe. It works really well!
❔ FAQs
Because of the cauliflower and squash, this recipe includes nutrients that regular sloppy joes wouldn't include. Using lean ground beef also results in a lighter meal, and familiar flavors in a fun handheld slider size also makes them great for kids!
No, the type of roll you serve is completely up to you! But isn't there something so cute about the little mini sandwiches?
Be sure to chop the veggies fairly small so they blend in when you mix them with the ground beef.
Yes, instead of using ground beef you could use something like brown lentils, extra-firm tofu, or another kind of vegetable protein.
📝 Substitutions and Variations
- Instead of beef, you can use ground chicken or turkey! The flavor will be slightly different, but with all of the seasonings and condiments, it will hardly be noticeable.
- Top each of your Sloppy Joe sliders with a little piece of cheese. American, cheddar, or pepper jack would be delicious, but you could experiment with whatever you like best!
- For a Southwestern flair, stir in some salsa and black beans into the beef mixture.
- If you're craving something with an Asian twist, omit the ketchup and mustard and substitute hoisin and ground ginger. Then garnish with cucumber, cilantro, and shredded carrot.
- You can turn these into tiny Philly Cheesesteaks by adding chopped onions, mushrooms, and green peppers. Top with Provolone cheese.
Kristin's Kitchen Tip
These hidden veggie sloppy joes are perfect to serve for game day, along with a big batch of these ultimate nachos that will have your guests raving over how delicious they are!
🥡 Storage and Reheating
Allow the beef mixture to cool to room temperature, then transfer to an airtight container and store in the fridge for 3-4 days. You can also store the beef in the freezer, where it should keep for up to 6 months.
To reheat, transfer your beef mixture to a microwave safe bowl and cover the top with plastic, leaving a space open to vent, and microwave for about 2 minutes. Then give it a good stir, and continue in 30-second intervals if it's not hot enough.
Or, you could heat over the stovetop. Place the beef in a pot with about ¼ cup of water, then heat on low with the lid on, stirring occasionally, until the beef is all heated through.
From frozen, just allow the beef to thaw before following either of the methods above.
⏳ Make Ahead Instructions
This recipe is great for meal prepping or to make large batches to serve bigger crowds! You can easily double or even triple this recipe depending on the portion size you need.
The filling can be cooked and frozen ahead of time. I recommend letting it cool down most of the way before transferring into freezer safe containers or plastic bags. It might be smart to use a marker to date the bags as well so you remember how long they've been in the freezer!
When it comes time to make your hidden veggie sloppy joes, simply thaw the meat mixture and reheat on the stovetop or the microwave, then assemble as instructed. You might need to add a splash of water to the meat if it seems a bit dry.
Keep It Handy
Don't have time for this hidden veggie sloppy joes recipe right now? Click on or tap the heart icon on the BOTTOM RIGHT of the screen to save it for later!
🍴 What To Serve With This Dish
Here are a few side dish ideas for you! Pair with Oven Fried Crispy Green Beans for a quick veggie, Slow Cooker Olive Bread Recipe if you want something hearty, Jalapeno Garlic Basil Pickles for a pop of heat, or my fan-favorite Cornbread Casserole. Or try this delicious and refreshing Cucumber Side Salad!
😋 More Beef Recipes You'll Love
- Crock Pot Beef and Broccoli - So easy and delicious, you may never order Chinese take out again. Not only is this version cheaper, it's healthier too!
- One Skillet Ground Beef with Orzo - If you like easy ground beef recipes you can make in one pan, you will love this hearty and delicious one skillet meal with beef and orzo pasta.
- Slow Cooker Beef Teriyaki - Toss together this slow cooker beef teriyaki for an easy, healthy, tasty dinner even on a busy weeknight.
- Perfect Steak with Garlic Butter - This amazing recipe from Damn Delicious will result in the best steak, and when paired with a homemade garlic butter, it's an undeniable dinner classic!
get your copy now!
Need help with dinner?
- 24 quick, delicious recipes
- 1 month of meal plans
- pre-filled grocery lists
- and more!
Sloppy Joes with Veggies
⭐ Did you make this recipe? Awesome! I would love to hear from you. Please give it a star rating and review below! 👇
📋 Recipe Card
Easy Hidden Veggie Sloppy Joe Sliders
Ingredients
- 1 cup cauliflower rice
- 1 cup finely chopped butternut squash (substitute frozen diced squash for a great shortcut!)
- 1 pound extra lean ground beef
- 1 ½ teaspoons yellow mustard
- ¾ cup ketchup
- 3 teaspoons brown sugar
- ¾ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 12-16 slider rolls
Instructions
- Add a little olive oil to a skillet and heat over medium-high heat. Add the cauliflower and squash and cook until they begin to get soft.1 cup cauliflower rice, 1 cup finely chopped butternut squash
- Add the ground beef and cook until brown.1 pound extra lean ground beef
- Add the remaining ingredients and mix well. Simmer for about 5 minutes.1 ½ teaspoons yellow mustard, ¾ cup ketchup, 3 teaspoons brown sugar, ¾ teaspoon garlic powder, ¼ teaspoon salt, ¼ teaspoon pepper
- Serve on slider rolls.12-16 slider rolls
Notes
Prep Tips:
- Frozen diced butternut squash is a great shortcut. There's no need to thaw it completely before cooking.
- If you can't find extra lean ground beef, brown the beef separately and drain off the excess grease before adding it to the vegetables.
- Chop the butternut squash very finely so it blends into the sloppy joe mixture and is less noticeable to picky eaters.
- Cauliflower rice works especially well because its small pieces disappear into the saucy mixture as everything cooks.
Variations:
- Swap the slider rolls for regular hamburger buns or any other type of roll you have on hand.
- For a slightly different flavor, try adding a little smoked paprika or chili powder to the seasoning.
- You can adjust the amount of brown sugar slightly depending on how sweet you like your sloppy joes.
Serving Suggestions:
- Serve these as a fun kid-friendly lunch or dinner alongside oven fries, sweet potato fries, or tater tots.
- Add fresh fruit or a simple veggie side for an easy, well-rounded meal.
- These sliders are great for parties, game days, or casual family gatherings because they're easy to pick up and eat.
- Set out extra ketchup, mustard, or sliced pickles so everyone can customize their sandwiches.
- For a fun family dinner, serve the sloppy joe mixture with a variety of small rolls and let everyone build their own sliders.
Storage:
- Store leftover sloppy joe mixture in an airtight container in the refrigerator for 3-4 days.
- For longer storage, freeze the cooked sloppy joe mixture for up to 6 months in a freezer-safe container.
- Thaw frozen sloppy joe mixture in the refrigerator before reheating, then warm it gently in a skillet or microwave until heated through.
- Store the meat mixture separately from the slider rolls so the bread doesn't become soggy.
Video
Nutrition
Nutritional information is an estimate. The nutritional values for your final dish may vary based on measuring differences and products used.
Update Notes: This post was originally published in March 2014, and was republished with tips, step by step photos, and a recipe change in September 2026.
Thanks so much for reading! I also invite you to follow me on FACEBOOK, PINTEREST, or INSTAGRAM to keep up with what's going on in my kitchen.
And you might want to check out my Dizzy Busy and Hungry store on Amazon for a whole bunch of great kitchen products I love!
Happy cooking!
Kristina J says
My family really likes this! I would say it serves 6 but maybe that’s because my youngest two don’t eat very much. I love to make this when I have some frozen cauliflower rice I need to use up.
Kristin King says
That's great to hear! So glad you guys enjoyed it! 🙂
Talia says
I am hoping to try this next week! first time ever finding your blog too, and I love it!
Kristin says
Hi Talia! Thanks so much! 🙂
Mandy says
We all loved this, it was tasty and better than canned regular sloppy joes! This goes into permanent rotation. I added 1T Worcestershire sauce.
Kristin King says
Great idea! Glad you enjoyed it!
Becca @ Amuse Your Bouche says
Would never have guessed these had cauliflower and butternut squash! I often hide grated carrots in things which works really well, will definitely have to try cauliflower next! 🙂