Pulled BBQ Jack


Dairy Free Vegan Gluten Free

Jackfruit is one of the best vegan meat substitutes that you will ever find. It offers a meat like texture, is hearty and filling. Since it’s a fruit the protein count is not high, but Jackfruit is high in fiber, iron, potassium and calcium and low in calories.

Jackfruit is fabulous for making a vegan style pulled pork sandwich . My version uses a crock pot but you could easily make these sandwiches in a pot on your stove top. This version serves 8 to 10 or many more if you make your sandwiches slider size . The sandwiches are great for summer parties or anytime you have a large group of people over. I’ve served these numerous times and people never realize that they’re eating Jackfruit and not an actual pulled pork sandwich!


2 cans green Jackfruit (I use the product sold by Trader Joe’s)

2 cups barbecue sauce (make sure it’s dairyfree/vegan or make your own. I like the organic barbecue sauce offered by Trader Joe’s which is dairy and gluten free)

1 small to medium red onion, chopped

3 cloves garlic, chopped

1 teaspoon garlic powder

1 teaspoon liquid smoke

3 tablespoons coconut aminos

salt and pepper to taste


1. Drain and rinse the Jackfruit.

2. SautΓ© the onion and the garlic in a skillet sprayed with nonstick cooking spray (make sure it’s dairy free) until softened .

3. Add the onion and garlic to the crock pot along with the Jackfruit and all the other ingredients. Cook on low for 4 to 6 hours or if using a pot on the stove let simmer for about 45 minutes. The longer this simmers or sits in the crock pot the richer the flavors will become.

Towards the end of cooking shred the Jackfruit using a fork or potato masher. I find that a potato masher is very effective for this. As you are shredding it you will notice that the Jackfruit fruit looks very similar to pulled pork.

Serve on dairy free buns . Top with coleslaw, shredded cabbage, lettuce, avocado, grilled fruit like pineapple or peaches. The possibilities are endless!

Have you every tried Jackfruit? Share recipes in the Comments section.

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