Move over pulled pork, there’s a new vegetarian and vegan-friendly alternative in town. Jackfruit, a large fruit native Asia, is making waves in the food scene. While ripe jackfruit is sweet and often served in desserts, unripe or young jackfruit had a less sweet, meatier texture making it a perfect substitution for meat. This BBQ jackfruit sandwich cooks in a homemade BBQ sauce and it topped with a delicious avocado coleslaw.

Recipe and photography by Christine of Cook the Story.

BBQ Jackfruit Sandwich with Avocado Slaw

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    Servings 8 Prep Time 10minutes
    Cook Time 20minutes
    Servings 8 Prep Time 10minutes
    Cook Time 20minutes
    Move over pulled pork, there’s a new vegetarian and vegan-friendly alternative in town. Jackfruit, a large fruit native Asia, is making waves in the food scene. While ripe jackfruit is sweet and often served in desserts, unripe or young jackfruit had a less sweet, meatier texture making it a perfect substitution for meat. This BBQ jackfruit sandwich cooks in a homemade BBQ sauce and it topped with a delicious avocado coleslaw. Recipe and photography by Christine of Cook the Story.

    Katie's Tip

    Katie's Tip

    Katie's Tip

    Katie's Tip

    Katie's Tip

    Whether you eat this fruit as it is or combine it with savory spices, jackfruit contains 3 grams of protein per cup —a unique trait for a fruit!
    Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
    Whether you eat this fruit as it is or combine it with savory spices, jackfruit contains 3 grams of protein per cup —a unique trait for a fruit!
    Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
    Ingredients
    • 3 cups young jackfruit, shredded
    • 1 tablespoon brown sugar
    • 1/2 teaspoon chili powder
    • 1 teaspoon garlic powder
    • 1/4 teaspoon pepper
    • 2 tablespoons vegetable oil
    • 3/4 cups no-salt-added ketchup
    • 3/4 cups no-salt-added tomato sauce
    • 1/4 cup yellow mustard
    • 2 tablespoons molasses
    • 2 Avocados from Mexico
    • 1 tablespoon lime juice
    • 1/4 teaspoon salt
    • 1 (16 oz.) bag coleslaw mix
    • 1/2 cup roasted sunflower seeds
    • 8 whole wheat buns
    Directions
    1. Chop jackfruit into small pieces. Sprinkle with brown sugar, chili powder, garlic powder and pepper. Stir to coat.
    2. Heat oil in large skillet over medium heat. Add jackfruit and cook, stirring occasionally, 2-3 minutes, or until lightly browned. Add ketchup, tomato sauce, mustard and molasses. Stir and reduce heat to low. Cover and simmer 15 minutes, stirring occasionally.
    3. Mash avocado, lime juice and salt in large bowl. Add cabbage and sunflower seeds. Stir to coat.
    4. Top buns with BBQ jackfruit and slaw.
    Nutritional Value
    • Calories 319
    • Fat 12g
    • Protein 8.5g
    • Carbohydrates 50g
    • Fiber 17g, Sodium 490mg
    • Cholesterol 0mg
    • Sugar 14g
    • Calcium 211mg
    • Iron 9.5mg
    Tags , , , , , , , , ,
      Servings 8 Prep Time 10minutes
      Cook Time 20minutes
      Servings 8 Prep Time 10minutes
      Cook Time 20minutes
      Move over pulled pork, there’s a new vegetarian and vegan-friendly alternative in town. Jackfruit, a large fruit native Asia, is making waves in the food scene. While ripe jackfruit is sweet and often served in desserts, unripe or young jackfruit had a less sweet, meatier texture making it a perfect substitution for meat. This BBQ jackfruit sandwich cooks in a homemade BBQ sauce and it topped with a delicious avocado coleslaw. Recipe and photography by Christine of Cook the Story.

      Katie's Tip

      Katie's Tip

      Katie's Tip

      Katie's Tip

      Katie's Tip

      Whether you eat this fruit as it is or combine it with savory spices, jackfruit contains 3 grams of protein per cup —a unique trait for a fruit!
      Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
      Whether you eat this fruit as it is or combine it with savory spices, jackfruit contains 3 grams of protein per cup —a unique trait for a fruit!
      Katie is the Official Registered Dietitian of Produce for Kids, mom of three and author of MomtoMomNutrition.com
      Ingredients
      • 3 cups young jackfruit, shredded
      • 1 tablespoon brown sugar
      • 1/2 teaspoon chili powder
      • 1 teaspoon garlic powder
      • 1/4 teaspoon pepper
      • 2 tablespoons vegetable oil
      • 3/4 cups no-salt-added ketchup
      • 3/4 cups no-salt-added tomato sauce
      • 1/4 cup yellow mustard
      • 2 tablespoons molasses
      • 2 Avocados from Mexico
      • 1 tablespoon lime juice
      • 1/4 teaspoon salt
      • 1 (16 oz.) bag coleslaw mix
      • 1/2 cup roasted sunflower seeds
      • 8 whole wheat buns
      Directions
      1. Chop jackfruit into small pieces. Sprinkle with brown sugar, chili powder, garlic powder and pepper. Stir to coat.
      2. Heat oil in large skillet over medium heat. Add jackfruit and cook, stirring occasionally, 2-3 minutes, or until lightly browned. Add ketchup, tomato sauce, mustard and molasses. Stir and reduce heat to low. Cover and simmer 15 minutes, stirring occasionally.
      3. Mash avocado, lime juice and salt in large bowl. Add cabbage and sunflower seeds. Stir to coat.
      4. Top buns with BBQ jackfruit and slaw.
      Nutritional Value
      • Calories 319
      • Fat 12g
      • Protein 8.5g
      • Carbohydrates 50g
      • Fiber 17g, Sodium 490mg
      • Cholesterol 0mg
      • Sugar 14g
      • Calcium 211mg
      • Iron 9.5mg

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