Greenings Green Warrior!
If you love BBQ but want a healthier, whole food, plant-based alternative, this Pulled Jackfruit BBQ is for you! Traditional pulled pork is often high in fat, sodium, and processed ingredients, but this version is completely plant-based, oil-free, and free from added salt and sugar—yet still bursting with smoky, tangy, and slightly sweet flavors.
Jackfruit is a game-changer when it comes to recreating the texture of pulled meats. Its naturally fibrous consistency makes it the perfect base for absorbing bold flavors. When slow-simmered in a homemade, SOS-free BBQ sauce, it becomes a tender, juicy, and satisfying dish that can be enjoyed in so many ways—pile it high on a Ezekiel bread, tuck it into a romaine lettuce leaf, or serve it over a baked sweet potato.
This recipe is not only delicious but also nutrient-dense. Instead of refined sugars, we use naturally sweet date paste, and instead of high-sodium condiments, we rely on spices like smoked paprika and mustard powder to bring depth to the flavor. The result? A wholesome, satisfying meal that’s good for your heart, waistline, and taste buds!
Give this Pulled Jackfruit BBQ a try and experience how plant-based eating can be just as comforting and flavorful as the traditional versions. Let me know in the comments—what’s your favorite way to enjoy jackfruit? 🌱🍽️
Ingredients:
- 2 (14 oz) cans young green jackfruit in water (rinsed and drained)
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp black pepper
- 1/2 tsp chili powder
- 1/4 tsp ground cinnamon (optional, adds depth)
- 1 cup salt-free tomato purée (or no-salt-added crushed tomatoes)
- 2 tbsp no added sugar date paste (or 1 Medjool date (pitted, blended with a little water)
- 1 tbsp apple cider vinegar
- 1 tsp mustard powder
- 1/4 tsp liquid smoke (optional for deeper smokiness)
- 1/4 cup no salt vegetable broth or water (as needed for sautéing)
- 1/2 cup water
Instructions:
- Prepare the Jackfruit:
- Drain and rinse the jackfruit well. Use your hands or a fork to pull apart the pieces into shreds, removing any tough core sections if desired.
- Sauté the Aromatics:
- In a large pan over medium heat, add a splash of vegetable broth or water. Add the chopped onion and cook for 3-4 minutes until softened.
- Stir in the minced garlic and cook for another 30 seconds.
- Season the Jackfruit:
- Add the shredded jackfruit to the pan. Stir in smoked paprika, cumin, coriander, black pepper, chili powder, and cinnamon. Cook for 2 minutes to toast the spices.
- Simmer the Sauce:
- Pour in the tomato purée, date paste, apple cider vinegar, mustard powder, and liquid smoke. Stir well. Add 1/2 cup of water and mix until combined.
- Cover and let simmer on low heat for 20-25 minutes, stirring occasionally, until the jackfruit absorbs the flavors and softens.
- Caramelize & Crisp (Optional):
- If you want a crispy texture, spread the jackfruit on a baking sheet lined with a silicone mat and bake at 400°F (200°C) for 10-15 minutes until slightly browned and caramelized.
- Serve & Enjoy:
- Serve the pulled jackfruit on whole-grain buns, with baked, corn tortillas, or over a baked sweet potato. Add fresh coleslaw, avocado, or pickled onions for extra flavor.
Let me know in the comments—what’s your favorite way to enjoy jackfruit? 🌱🍽️
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Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱
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