BBQ Jackfruit easy vegan pulled pork alternative – jackfruit recipes

As a vegetarian, I love cooking Ben and Stuart BBQ pulled pork because it smells lovely and they both love it. I was of course jealous though until I got myself together and made BBQ Jackfruit as a vegan pulled pork alternative!

Just Average Jen is an independent blog not connected with any weight loss plan. Please check nutritional values and/or syns yourself.

BBQ jackfruit for weight loss

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan this is a great recipe to try.

It is of course important to check yourself for any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

What is Jackfruit?

Jackfruit comes from a tree that is in the same family as the fig tree, mulberry and breadfruit tree. A mature jackfruit tree produces 100-200 fruit per year.

The ripe fruit is sweet but the unripe fruit is perfect for a meat substitute in meals like this bbq jackfruit.

It is vegan and perfect for things like pulled jackfruit. For meals like this, you need young or unripe jackfruit.

Where can you buy jackfruit?

To make jackfruit pulled pork, you’ll need young, green, unripe jackfruit, which can be found in cans or sometimes fresh at speciality stores.

It is available ready-cooked in cans or raw in cans already chopped up. I have used both for this, but the cooked, already-pulled one is much easier.

I bought mine from Morrisons but have also used this raw one from Sainsburys before and it was nice.

When it is cooked, it is quite easy to pull apart but if you prefer to use the already cooked and pulled one then go for it, it is easier! It does make the perfect BBQ-pulled jackfruit.

How to cook with jackfruit

The best way to cook raw jackfruit is slowly in a slow cooker. I tried it once in a bolognese instead of mince, but it just didn’t work well as it hadn’t got so long to cook.

If you buy the ready-cooked one, it is probably great as a meat substitute in anything like this, but cooking it yourself in the slow cooker is perfect.

To start, drain and rinse the canned jackfruit to remove any brine or syrup. Then, using your hands or a fork, shred the jackfruit into smaller pieces, mimicking the texture of pulled pork.

Next, you’ll need to infuse the jackfruit with flavour. You can do this by marinating it in your favourite barbecue sauce, along with spices like paprika, garlic powder, onion powder, and a touch of liquid smoke for that smoky flavour.

Let the jackfruit marinate for at least 30 minutes or overnight, if possible, to allow the flavours to meld together. Alternatively, I have an easy recipe for you below!

Once the jackfruit is marinated, heat a skillet or pan over medium heat and add a drizzle of oil. Sauté some diced onions and minced garlic until they’re fragrant and translucent.

Then, add the marinated jackfruit to the pan and cook for about 10-15 minutes, stirring occasionally, until the jackfruit is tender and has absorbed the flavours of the sauce.

You can add a little extra barbecue sauce if desired, adjusting the sweetness and tanginess to your liking. Continue cooking for another 5 minutes or so until the jackfruit is well-coated and heated through.

Now comes the fun part—serving your jackfruit pulled pork! You can pile it onto a toasted bun, just like you would with traditional pulled pork.

Top it with some coleslaw for a refreshing crunch and maybe a drizzle of extra barbecue sauce for good measure. It’s a hearty and satisfying sandwich that even meat lovers will enjoy!

Why choose jackfruit?

Jackfruit is a large tropical fruit that, when cooked, has a texture reminiscent of pulled pork. It’s incredibly versatile and can be used as a meat substitute in various recipes.

It is a great meat substitute full of flavour and loved but meat-eaters and vegetarians/vegans, so it is well worth trying.

If you have a vegan or vegetarian in your house, then try cooking this for everyone. Read more about jackfruit.

How healthy is jackfruit pulled pork?

Ah, jackfruit pulled pork! It’s an amazing vegan or vegetarian alternative to the classic pulled pork dish. Let me break down the nutrition of it for you.

Jackfruit is a very nutritious food if it is cooked raw. Canned versions may have preservatives such as sugar which alter it a little, but these are some of the benefits of jackfruit.

Carbohydrates: Jackfruit is a good source of carbohydrates, providing energy for your body. A one-cup serving of jackfruit contains approximately 38 grams of carbohydrates.

Fibre: Jackfruit is rich in dietary fibre essential for healthy digestion. One cup of jackfruit can provide you with around 3 grams of fibre, aiding digestion and promoting feelings of fullness.

Vitamins: Jackfruit is a good source of various vitamins, including Vitamin C, Vitamin A, vitamin B6, and folate. Vitamin C is an antioxidant that supports your immune system, while vitamin A is important for healthy vision and skin. Vitamin B6 and folate are crucial for proper brain function and cell growth.

Minerals: Jackfruit contains several important minerals, such as potassium, magnesium, and manganese. Potassium helps maintain healthy blood pressure and supports heart function, while magnesium contributes to bone health and aids in muscle function. Manganese is involved in various enzymatic reactions in the body.

Antioxidants: Jackfruit contains antioxidants, including flavonoids and phytonutrients. These compounds help protect your cells from damage caused by free radicals and may have anti-inflammatory properties.

Calories and Fat: Jackfruit is relatively low in calories and fat. One cup of jackfruit typically contains around 155 calories and less than 1 gram of fat. This makes it suitable for those watching their calorie and fat intake.

If following Slimming World jackfruit is usually syn free for the plain varieties, whereas meals and sauces with it are generally synned. Jackfruit is a great alternative to Quorn, soya and similar alternatives.

More jackfruit recipes

This recipe for barbecue jackfruit and pickled walnut wraps looks delicious.

An alternative if you don’t fancy a bbq flavour are these jackfruit tacos.

Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.

More recipes you may enjoy

Here are many more slow cooker recipes you can try including mushy pea curry and many more. If you are looking for summer recipes, have a look at my summer recipes guide.

If you don’t fancy this but would like another recipe with rice, check out my huge selection of rice recipes here and check out my tips for cooking the perfect rice!

If you are vegetarian or want to eat more vegetarian or plant-based meals I have a full list of vegetarian and vegan recipes which are perfect on Slimming World too.

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