Pulled Jackfruit BBQ Sandwich

There’s something undeniably satisfying about a pulled BBQ sandwich — that smoky, savory depth, the tender strands piled high, the tangy-sweet sauce clinging to every bite. Traditionally, it’s a meat lover’s territory, but this vegan pulled jackfruit BBQ proves that you can enjoy all the flavor and texture without a single animal product. Jackfruit, when cooked and seasoned just right, shreds into meaty strands that soak up sauce beautifully, making it a perfect plant-based swap for pulled pork or chicken.

This recipe takes things a step further by keeping it refined sugar–free, relying on natural sweetness from date syrup or maple syrup and the richness of blackstrap molasses for depth. The homemade BBQ sauce is smoky, tangy, and just the right amount of sweet, pairing perfectly with the tender, spice-infused jackfruit.

To serve, I love piling the jackfruit high on a toasted multigrain bun for hearty texture and topping it with fresh micro broccoli. The microgreens bring a delicate crunch and a fresh, slightly peppery bite that balances the richness of the BBQ. It’s a simple, wholesome twist on a comfort food classic — ideal for summer cookouts, cozy weekend lunches, or anytime you want big BBQ flavor without the heaviness.

Pulled Jackfruit BBQ

Servings: 4

Prep Time: 15 minutes
Cook Time: 35 minutes

Pulled Jackfruit BBQ Ingredients

For the jackfruit:

• 2 cans (20 oz each) organic young green jackfruit in brine or water, drained and rinsed

• 1 tablespoon avocado oil (or olive oil)

• 1 small red onion, finely diced

• 3 garlic cloves, minced

• 1 teaspoon smoked paprika

• 1/2 teaspoon ground cumin

• 1/4 teaspoon ground black pepper

• 1/4 teaspoon chili powder

• 1/4 teaspoon sea salt, or to taste

For the BBQ sauce (refined sugar–free):

• 1 cup unsweetened tomato purée or passata

• 2 tablespoons apple cider vinegar

• 2 tablespoons date syrup or maple syrup

• 1 tablespoon blackstrap molasses

• 1 tablespoon Dijon mustard

• 1/2 teaspoon smoked paprika

• 1/4 teaspoon cayenne pepper (optional)

• 1/4 teaspoon garlic powder

To serve:

• 4 multigrain buns, lightly toasted

• 1/2 cup micro broccoli

• Optional: vegan coleslaw or sliced avocado for extra texture

Pulled Jackfruit BBQ Sandwich Instructions

1. Prepare the jackfruit:

   • Drain and rinse the jackfruit well. Pat dry with a clean kitchen towel.

   • Use your hands or two forks to pull apart the jackfruit into shreds, removing any tough core pieces or seeds.

2. Sauté aromatics:

   • In a large skillet over medium heat, add the oil.

   • Sauté onion for 3–4 minutes until softened.

   • Add garlic and cook for 1 more minute, until fragrant.

3. Season the jackfruit:

   • Add shredded jackfruit to the skillet along with smoked paprika, cumin, black pepper, chili powder, and salt.

   • Stir well to coat and cook for 5 minutes, letting the spices toast slightly.

4. Make the BBQ sauce:

   • In a small bowl, whisk together tomato purée, apple cider vinegar, date syrup, molasses, mustard, smoked paprika, cayenne (if using), and garlic powder.

5. Simmer the jackfruit:

   • Pour the BBQ sauce into the skillet and stir to combine.

   • Reduce heat to low and let the mixture simmer for 20–25 minutes, stirring occasionally, until the jackfruit has absorbed the sauce and deepened in flavor.

6. Serve:

   • Pile the pulled jackfruit generously onto toasted multigrain buns.

   • Top with fresh micro broccoli for crunch and brightness.

   • Add optional vegan coleslaw or avocado slices if desired.

Chef’s Tip: If you like a more caramelized BBQ flavor, spread the cooked jackfruit on a parchment-lined baking sheet and roast in a 400°F (200°C) oven for 10–15 minutes before serving.

This vegan pulled jackfruit BBQ with micro broccoli on a multigrain bun is more than just a delicious comfort food—it’s a balanced, nutrient-rich meal that offers a range of health and wellness benefits while still satisfying those bold BBQ cravings. Every element in this dish works together to provide fiber, antioxidants, plant-based protein pairings, and essential micronutrients, all without relying on refined sugars or processed additives.

Jackfruit – Plant-Based Meat Alternative

Young green jackfruit is a unique fruit that, when cooked, mimics the texture of pulled pork or chicken. While it’s not a high-protein food (about 2–3 grams per cup), it’s naturally low in calories and fat, making it an excellent choice for those looking to reduce saturated fat intake. It’s a good source of vitamin C, potassium, and dietary fiber, which helps with digestion and supports heart health. Its mild flavor makes it the perfect base for nutrient-dense sauces and seasonings.

Refined Sugar–Free BBQ Sauce – Balanced Sweetness

Instead of relying on white or brown sugar, this recipe uses date syrup or maple syrup and blackstrap molasses. Dates are rich in antioxidants, potassium, and magnesium, while maple syrup provides trace minerals like manganese and zinc. Blackstrap molasses is particularly nutrient-dense, offering iron, calcium, and vitamin B6, which support blood health and energy metabolism. By avoiding refined sugars, you reduce blood sugar spikes, helping maintain steady energy levels.

Micro Broccoli – Antioxidant Boost

Microgreens, particularly micro broccoli, are nutritional powerhouses. They contain up to 40 times more vitamins and antioxidants than their mature counterparts. Micro broccoli is especially rich in sulforaphane, a compound studied for its potential anti-inflammatory and cancer-protective properties. They’re also packed with vitamin K (for bone health), vitamin C (for immune function), and chlorophyll, which may help detoxify the body.

Multigrain Bun – Complex Carbs and Fiber

Choosing a multigrain bun over a refined white bun adds whole grains to the meal, increasing fiber content and promoting steady digestion. The blend of grains provides B vitamins for energy production and a more sustained feeling of fullness. Fiber also plays a role in regulating cholesterol levels and supporting gut health.

Healthy Fats – Nutrient Absorption

The avocado or olive oil used to sauté the jackfruit provides heart-healthy monounsaturated fats, which help with the absorption of fat-soluble vitamins (A, D, E, K) from the vegetables. These healthy fats also support brain function and reduce inflammation.

Overall Balance and Wellness Impact

This sandwich combines slow-digesting carbohydrates, healthy fats, antioxidant-rich vegetables, and natural sweetness in a way that supports long-term health. It’s plant-based, dairy-free, and refined sugar–free, making it friendly for a variety of dietary needs. Plus, its rich flavor profile makes it easier to stick to healthy eating without feeling deprived.

The end result? A comfort food classic that fuels your body, supports immune health, and delivers a big dose of flavor—all while being kind to the planet. This is proof that mindful, nutrient-dense cooking can still be indulgent, satisfying, and deeply enjoyable.