Skip the meat, extra fat and calories with a dreamy barbecue pulled jackfruit sandwich. This smoky, sweet and tangy sandwich is proof that plant based food can be just as delicious as the real thing!
Barbecue Pulled Jackfruit Sandwiches
Who knew jackfruit would taste as good as pulled pork when served on a bun with coleslaw and barbecue sauce. My mind is blown.
The best part about this dish? For one, it’s vegan which mean it’s cruelty free – which is always more enjoyable if you ask me. For two, it’s much lower in fat and calories which means you get to have more, minus the guilt.
Just take a look at how much healthier pulled jackfruit with barbecue sauce is compared to the real thing:
1 cup pulled pork with barbecue sauce -> 417 calories, 11 grams fat
1 cup pulled jackfruit with barbecue sauce -> 150 calories, 0 grams fat
If you are thinking “okay, so it’s a lot healthier but seriously – there’s no way this tastes as good as the real sandwich!” Um, yes it does and that’s why you have to try it because your mind will also be blown! I thought for sure there would be a pretty big difference in texture and flavor but it turns out it’s so minimal it doesn’t matter. I forget I’m eating jackfruit whenever I make these sandwiches, I’m not kidding. The texture isn’t chewy like shredded pork but everything else is the same, without the fat and added calories. Now, how can anyone say no to that! 🙂
The hardest part about making these pulled jackfruit sandwiches is finding canned young jackfruit. Canned jackfruit isn’t sold in your average supermarket but really, it’s not that difficult to find. You will need to visit an Asian supermarket or buy it online. Make sure you get jackfruit in water – not in brine or syrup – since you want the meat to be unflavored.
Making the sandwiches is super easy; all you need to do is mix a few spices together and cook the shredded jackfruit with barbecue sauce (I use Stubb’s Spicy BBQ Sauce) for about 15 minutes. While the jackfruit is cooking, make a 5 minute coleslaw and finally, dump all that goodness on hamburger buns. SO GOOD!
What is jackfruit?
Jackfruit is a tropical fruit mainly found in South India (it’s the national fruit of Bangladesh). It’s the largest tree-borne fruit that can weigh up to 80 pounds! Its exterior looks medieval with its spiny shell and greenish yellow color. The jackfruit is made of hundreds of thousands of different flowers and it’s the fleshy petals that we eat. It’s an excellent source of fiber, calcium and potassium. It’s also high in protein, vitamin B1 and C.
Can I use fresh jackfruit for this recipe?
Unfortunately no. My first attempt was with fresh, mature jackfruit and it was so sweet I ended up eating the fruit on its own. It was also impossible to shred and was stickier than honey! Fresh jackfruit is absolutely delicious but should be eaten as a fruit – just like that or with some ice cream or yogurt.
You can make this barbecue pulled jackfruit sandwich ahead of time by keeping the cooked barbecue jackfruit and coleslaw in separate glass containers (I’m on a quest to stop using plastic bags and containers these days 😉 ) It should keep for 4-5 days, stored in the fridge.
Other yummy plant based recipes:
- Cantaloupe smoothie
- Spicy vegan sichuan noodles
- Edamame quinoa salad
- Soy and sesame edamame
Did you like this Barbecue Pulled Jackfruit Sandwiches Recipe? Are there changes you made that you would like to share?