Jack-what? Jackfruit! Pulled BBQ Jackfruit Sandwiches. 2

Have you ever heard of jackfruit? Seriously.  This fruit is crazy. I first came across BBQ jackfruit at Vegfest and was amazed at how much it looked like pulled pork. I hadn’t tried it until this very recipe. 


Jackfruit became one of the top food trends of 2017. I can’t believe I missed this in my 2017 Food Predictions! I guess it could go under number 6, Whole Food and Meat Alternatives.  Regardless, this crazy, Asian fruit in the fig family, has got the attention of vegans around the world because, for many newly plant-based or vegan people, they miss the texture of meat.  Even after I read the China Study and went plant-based in June of 2011, I had a tough time giving up all meat until I peered through the dingy, broken, factory windows, into the world of commercial animal agriculture.  The stuff that horror movies are made of – brought to life.  That made it much easier to see the creatures behind the meat and picture it as simply what it is – the flesh and muscle tissue of animal that once lived. With that on my mind, I hadn’t tried jackfruit because, well, I don’t really miss meat anymore. So…..


I’m not sure why I decided to try BBQ jackfruit, but I’m glad I did – it was fun! Though the texture does remind me a lot of pulled pork, it’s not as greasy.


If you need more reasons to love BBQ jackfruit – it’s got no cholesterol, only 50 calories and 3 grams of fiber per serving! 


Here’s what the tree and the inside of the fruit looks like.


I think you’re gonna love this recipe as much as I did.  It was a tasty, hot, quick meal, and is versatile to work with.  It was as simple as adding some seasoning and bbq sauce, fresh corn and onions, and crunchy slaw. Though you can make everything from scratch, even caramelize the onions (like in the photo), but my semi-homemade version is just as delicious.



BBQ Jackfruit Sandwiches 
Serves 4
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  1. 1/4 of a whole onion, red or white, peeled and sliced thinly
  2. 2 tsp olive oil, divided
  3. 2 cans jackfruit, drained
  4. 1 Tbsp bbq or grill seasoning, or see below recipe
  5. 1/2 cup fresh corn kernels, sliced off the cob
  6. 1/3 cup barbecue sauce of choice, or make your own
  7. 1 cup pre-made kale slaw (Native Sun Deli) or coleslaw of choice
  8. Serve with toasted sesame buns, or omit the buns and choose baked beans on the side!
For The Grill Seasoning
  1. 2 Tbsp fresh coarse ground black pepper
  2. 1 Tbsp salt
  3. 1 Tbsp onion powder
  4. 2 Tbsp garlic powder
  5. 1 Tbsp ground coriander
  6. 1 Tbsp crushed red pepper flakes, or less, if you don't want the heat
  1. Heat the oil in a large skillet over medium heat; add the jackfruit and break up with a spatula; season with grill seasoning;  cook until browned, 5-7 minutes, stir and cook an additional 5 minutes. Stir in corn and BBQ sauce; cook an additional 5 minutes, or until heated through. Taste and add additional seasoning or BBQ sauce, if necessary.
  2. Divide the kale slaw, jackfruit mixture, and thinly sliced onions evenly over each of four buns, if using, or each of four plates.  Top with top half of bun and serve with baked beans.
Florida Coastal Cooking & Wellness https://www.floridacoastalcooking.com/
Estimated Nutrition Information (BBQ Jackfruit mixture, without buns)
4 Servings
Amount Per Serving

Calories 224.4
Total Fat 33.3 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.6 g
Cholesterol 1.3 mg
Sodium 392.2 mg
Potassium 209.0 mg
Total Carbohydrate 41.5 g
Dietary Fiber 2.9 g
Sugars 11.9 g
Protein 2.5 g

Vitamin A 4.0 %
Vitamin B-12 0.0 %
Vitamin B-6 4.9 %
Vitamin C 7.6 %
Vitamin D 0.0 %
Vitamin E 0.4 %
Calcium 4.8 %
Copper 4.0 %
Folate 7.6 %
Iron 4.1 %
Magnesium 5.3 %
Manganese 8.0 %
Niacin 5.2 %
Pantothenic Acid 2.8 %
Phosphorus 3.9 %
Riboflavin 3.1 %
Selenium 0.5 %
Thiamin 6.1 %
Zinc 1.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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