Guilt-free Pulled Jackfruit Sandwiches

Indulge  yourself in this treat without the extra fats!

Jackfruits are becoming a trend among vegans and vegetarians as a tasty alternative to pork. I have personally tried a pulled jackfruit sandwich that my friend prepared, and I was just amazed. I could no longer look at jackfruit the same way again. With the right flavor and cooking, I was not able to tell the difference! I’m sure neither could you!

You might think that jackfruit is a fruit, and fruits and sandwiches don’t do well together very often. I thought so too. I have loved jackfruit in desserts, but I have never imagined putting it between buns.

Now, however, I am starting to get why it has been one of the best meat substitutes out there: the texture is similar to—no, it actually mimics–pulled pork or chicken. It is naturally sweet, so it is mostly canned with brine to make the taste more savory.

This is definitely healthier than the real thing, and if you want to try and cook with jackfruit, here is the recipe that made me a believer:


• 1 20 oz. can organic green jackfruit in brine or water
• 1 tablespoon extra virgin olive oil
• 1/2 white onion , chopped
• 2 cloves garlic , minced
• 1/2 cup organic barbecue sauce
• 1/2 cup water


1. First, drain and rinse jackfruit thoroughly.
2. In a stock pot, heat olive oil over medium-high heat. Then, add onion and garlic and sauté for 2-3 minutes until onions brown a little.
3. Next, add rinsed jackfruit, your preferred organic barbecue or Sriracha sauce, and water to pot and cook for 5-10 minutes over medium heat, stirring occasionally.
4. Using a potato masher or large fork, mash the jackfruit to get that pulled pork texture and consistency. Add more water if it’s too dry, cover and let simmer for 15-20 minutes over low heat, stirring occasionally.
5. Lastly, add more barbecue sauce for more flavor and tadah! Your healthy “pulled pork” is ready to be made into sandwiches, or tacos.

You can also add a dash of smoked paprika or a dash of liquid smoke for a more barbecue-y flavor.