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High Protein Pulled BBQ Jackfruit Sandwich

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This High Protein Pulled BBQ Jackfruit Sandwich takes a beloved vegan favorite to new heights by combining jackfruit with shredded high-protein super firm tofu. The result is a hearty, protein-packed meal that will satisfy any craving! Ideal for lunch, dinner, or any gathering, these sandwiches are easy to make and packed with flavor.
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Easy BBQ Jackfruit

Welcome to your new favorite sandwich recipe! If you’re new here – Hello! I’m Jackie, and I’m thrilled to share with you one of my favorite recipes featuring my all-time favorite vegan ingredient: jackfruit! If you didn’t know, the name “Jackfruitful Kitchen” is a playful nod to both my name and this incredibly versatile fruit that has become a staple in plant based cooking. If you’re looking for a delicious, high-protein vegan meal that hits all the right notes, this High Protein Pulled BBQ Jackfruit Sandwich is your answer.

Often you’ll see vegan recipes that use jackfruit as a stand-in for pulled pork – because, when prepared properly it has an incredibly meaty texture that soaks up any flavor you mix it with. However, this recipe shakes things up by introducing high-protein, super firm tofu. The high protein tofu is shredded to provide a heartier base for these BBQ jackfruit pulled sandwiches. Not only does the tofu boost the protein content, but it also enhances the sandwich’s texture and overall flavor. This twist creates a mouthwatering option that’s just as delicious as the classic but comes with nearly 20g of protein per serving and a nutritious punch that’s hard to beat!

Whether you’ve cooked with jackfruit before or not, this vegan pulled pork style recipe includes easy step by step instructions and is sure to become a favorite at your dinner table. It’s perfect for BBQs, weeknight dinners, or meal prep as these pulled jackfruit sandwiches offer an easy, high protein meal whenever hunger strikes. This recipe is more than just vegetables mimicking meat though, it also features the most delicious dairy free vegan coleslaw which is an experience all on its own! 

High Protein Pulled BBQ Jackfruit Recipe Ingredients

  • Young Green Jackfruit: For this recipe, I typically use canned jackfruit. Please note – young green jackfruit is MUCH different than ripe jackfruit! Once ripe, this fruit is incredibly sweet and juicy, but when it’s young, it has very little flavor and more fibrous meat-like texture. This versatile fruit is not only low in calories but also rich in dietary fiber, which aids in digestion and helps keep you full longer. Make sure to rinse and drain it well to avoid any briney flavors. One of the best things about cooking with jackfruit is its ability to absorb any flavors it’s paired with like barbecue sauce.
  • High Protein Super Firm Tofu: A 16 oz block of high protein super firm tofu adds a significant amount of protein to this dish and when shredded it contributes to the meaty consistency of this dish. Super firm tofu is ideal because it holds its shape when shredded and cooked. Tofu is an excellent source of plant-based protein, containing all nine essential amino acids. It’s also rich in iron and calcium, making it a nutritious addition to this vegan sandwich.
  • Red Onion: Thinly sliced red onion adds sweetness and a subtle crunch to the sandwich filling. Using yellow onions will still add sweetness but are a bit milder in flavor.
  • Chili Powder: Adds a warm, spicy kick that complements the sauce. Chili powder is rich in capsaicin, which may help boost metabolism and reduce inflammation. It also adds depth to the overall flavor profile of the dish.
  • Garlic Powder, Onion Powder, Paprika: These spices enhance the overall flavor, providing depth and smokiness. Garlic and onion powder offer a concentrated source of their respective flavors. Paprika adds a sweet and smoky flavor, along with a boost of vitamin A and antioxidants.
  • BBQ Sauce: Choose your favorite BBQ sauce to coat the jackfruit and tofu, adding a tangy, smoky flavor. BBQ sauce is the key to achieving that classic pulled pork taste. Opt for a low-sugar variety to keep the recipe healthier, and make sure it’s vegan if you’re avoiding animal products.
  • Water or Vegetable Broth: Keeps the mixture moist and helps the flavors meld together. Vegetable broth adds an extra layer of flavor compared to plain water and can be used to deglaze the pan, capturing all the browned bits and enhancing the dish’s richness.
shredded tofu on a wooden board beside a box grater
hands showing the fibrous texture inside a piece of jackfruit

Dairy-Free Coleslaw Ingredients

  • Plain Unsweetened Vegan Greek Yogurt: The creamy base for the coleslaw! This dairy free yogurt provides a tangy flavor and creamy texture, similar to traditional coleslaw dressing, but without the cholesterol and lactose. It’s also a good source of probiotics, which support gut health.
  • Apple Cider Vinegar: Adds a tangy kick to balance the sweetness in the slaw. Apple cider vinegar is known for its health benefits, including improving digestion and supporting weight loss. It also adds a bright, acidic flavor that complements the creamy yogurt.
  • Maple Syrup: Provides a natural sweetness that complements the tanginess of the vinegar. This refined sugar free sweetener can also be substituted for something like agave or honey.
  • Celery Salt: Adds a unique, slightly salty flavor that enhances the overall taste. Celery salt brings a subtle, earthy flavor that pairs well with the sweetness of the maple syrup and the tang of the vinegar. 
  • Green Cabbage, Purple Cabbage, Carrots: I opted to use both types of cabbage for additional color and crunch; however if you only have one type on hand that will work just fine. Shredded cabbage adds the perfect amount of crunch, color and texture to this sandwich. Cabbage and carrots are packed with vitamins A, C, and K, as well as fiber. 

To Serve Ingredients

  • Gluten Free Buns: These buns provide a sturdy, gluten-free base for the sandwiches. Gluten free hamburger buns are a great option for this sandwich, however, any bun will do!
  • Hot Sauce: Optional, for those who like an extra kick of heat. Hot sauce can elevate the flavors of the sandwich, adding a spicy, tangy note.

What Is Jackfruit & Where to Find It?

Jackfruit is a tropical fruit known for its unique, meaty texture and incredible ability to soak up flavors, making it a favorite substitute for meat in many vegan recipes. Its fibrous, tender consistency is perfect for mimicking pulled pork, and its neutral taste allows it to blend with a variety of seasonings and sauces. You can find canned young green jackfruit in most grocery stores, typically in the international or canned fruit aisles as well as health food stores like Trader Joe’s. Trust me, once you try jackfruit, you’ll understand why it’s such a beloved staple in vegan kitchens!

Benefits of Jackfruit

Jackfruit is not only a superstar in the culinary world but also a powerhouse of nutrition. It’s low in calories and high in fiber, which is fantastic for digestion and keeping you feeling full longer. It’s also rich in vitamin C, and potassium. Its antioxidant properties combat free radicals, contributing to overall health and wellness. With jackfruit, you’re not just enjoying a delicious meal; you’re also nourishing your body with essential nutrients.

Why Do Vegans Love Jackfruit?

Vegans and creative cooks absolutely adore jackfruit, and it’s easy to see why! This fruit is a chameleon as it effortlessly mimics the texture of shredded meat, absorbs flavors and is easy to prepare. Jackfruit’s versatility and texture provide a satisfying and delicious alternative to meat, making it a go-to ingredient for anyone looking to enjoy plant-based meals. Plus, it’s fun to cook with and always impresses guests with its unexpected yet delightful presence in a dish! Keep reading to find out some other ways that I love to use jackfruit!

How to Make BBQ Jackfruit Sandwich Recipe

Rinse and Drain the Jackfruit

Start by prepping your jackfruit – this step is so important for achieving the best flavor and texture! Pour the jackfruit into a strainer and rinse thoroughly to remove the brine and canned flavors. Transfer to a clean dish towel and squeeze out all excess moisture. THIS IS CRUCIAL! My friends; if you don’t drain and squeeze out jackfruit you will have a mushy and watery consistency when cooking it which is the total opposite of what you want! When the jackfruit is drained and squeezed to remove excess water it allows the fruit to absorb sauce and seasonings much more adequately. 

Pull Jackfruit and Shred Tofu

Use your fingers to pull apart and shred the jackfruit into bite-sized pieces. This will help mimic the texture of pulled pork. Set aside. Next, use a box grater to shred your high-protein super firm tofu. This addition not only boosts the protein content but also enhances the heartiness of the sandwich. Set aside.

person squeezing liquid from tofu over a glass bowl
hands pulling apart canned young jackfruit pieces

Sauté and Sizzle The BBQ Jackfruit Mixture

Heat a large skillet over medium heat and add a splash of water, vegetable broth, or olive oil to coat. Add the thinly sliced red onion and sauté for 3-4 minutes until tender. Increase the heat to medium-high and add in the jackfruit and tofu. Cook for 6-8 minutes, stirring occasionally to allow the edges to brown and caramelize. If the mixture starts to stick, deglaze the pan with a splash of water or broth.

barbecue jackfruit mixture cooking in a skillet

Prepare Slaw

While the jackfruit and tofu mixture is cooking, prepare your slaw. In a bowl, whisk together the yogurt, apple cider vinegar, maple syrup, and celery salt. Add in the shredded green cabbage, purple cabbage, and carrots, then use tongs to toss and coat the vegetables evenly.

Serve and Enjoy!

To serve, toast your gluten-free buns until slightly crispy. Top each bun with the pulled jackfruit and tofu mixture, a drizzle of your favorite BBQ sauce, and a generous topping of the prepared coleslaw. These sandwiches are perfect for a quick lunch or dinner and are sure to satisfy.

High Protein Pulled BBQ Jackfruit Serving Suggestions

This BBQ jackfruit can be enjoyed in a variety of delicious ways to suit your preferences. Serve it as a classic sandwich on a toasted bun, or for a lighter option, wrap it in crisp lettuce leaves. For a hearty meal, layer it over a bed of greens and a grain to create a flavorful nourish bowl. And for a fun and indulgent twist, use it to make BBQ nachos or tacos! 

The possibilities with this BBQ pulled jackfruit mixture are truly endless. Each method of serving brings out its delicious, smoky flavors and satisfying texture. Just remember, the key to achieving the best texture and flavor is to follow the prep instructions carefully and drain your jackfruit! Enjoy experimenting with these serving suggestions and discover your favorite way to savor jackfruit.

Other Amazing Jackfruit Recipes to Try!

If you loved this High Protein Pulled BBQ Jackfruit Sandwich, be sure to leave a review and rate below! Also don’t forget to check out these other versatile and fun jackfruit recipes:

Chipotle BBQ Jackfruit Taquitos

Vegan Pozole Rojo

Vegan Crab Cakes with Black Lentils

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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BBQ jackfruit sandwich with crunchy slaw on a seeded bun and pickle skewer
Jackie Akerberg

High Protein Pulled BBQ Jackfruit Sandwiches

4.75 from 4 votes
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This High Protein Pulled BBQ Jackfruit Sandwich takes a beloved vegan favorite to new heights by combining jackfruit with shredded high-protein super firm tofu. The result is a hearty, protein-packed meal that will satisfy any craving! Ideal for lunch, dinner, or any gathering, these sandwiches are easy to make and packed with flavor.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 servings
Course: Dinner, Entree, lunch
Calories: 367

Equipment

  • stove

Ingredients
  

BBQ Jackfruit Ingredients
  • 15 oz canned young green jackfruit
  • 16 oz high protein super firm tofu
  • ½ red onion, thinly sliced
  • 2 tsp chili powder
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp paprika
  • ⅔ cup BBQ sauce, plus more for serving
  • ½ cup water, or vegetable broth
  • salt and pepper, to taste
Dairy-Free Coleslaw Ingredients
  • ¼ cup plain unsweetened vegan Greek yogurt
  • 2 tsp apple cider vinegar
  • 2 tsp maple syrup
  • ½ tsp celery salt
  • 1 cup green cabbage, shredded
  • 1 cup purple cabbage, shredded
  • ½ cup carrots, shredded
To Serve Ingredients
  • 6 gluten free buns

Method
 

  1. Start by prepping your jackfruit - this step is important for achieving the best flavor and texture! Pour the jackfruit into a strainer and rinse thoroughly. Transfer to a clean dish towel and squeeze out all excess moisture! This allows the jackfruit to absorb the sauce and seasonings and take on a meaty flavor and texture.
  2. Use your fingers to pull apart and shred the jackfruit into bite sized pieces. Set aside. Use a box grater to shred your high protein super firm tofu. Set aside.
  3. Heat a large skillet over medium heat and add a splash of water, vegetable broth or cooking oil to coat. Add the onion and sauté for 3-4 minutes until tender. Add in the jackfruit and tofu and increase heat to medium high. Cook for 6-8 minutes, stirring occasionally, but allowing the edges to brown, and deglazing as needed with a splash of water or broth.
  4. Add in the seasonings, bbq sauce and water or broth and stir to combine. Cover and reduce heat to low, cooking for 15-20 minutes and stirring occasionally, until the liquid has absorbed and the jackfruit mixture is caramelized and juicy.
  5. While the jackfruit is cooking, prepare your slaw by adding the yogurt, vinegar, maple syrup and celery salt to a bowl and whisking to combine. Add in the cabbage and carrots and use tongs to toss and coat.
  6. To serve, toast your buns and top with the pulled jackfruit, a drizzle of bbq sauce if desired, and a topping of coleslaw.

Nutrition

Serving 1servingCalories 367kcalCarbohydrates 72gProtein 9gFat 6gSaturated Fat 2gPolyunsaturated Fat 1gMonounsaturated Fat 0.3gSodium 993mgPotassium 398mgFiber 4gSugar 17gVitamin A 2311IUVitamin C 15mgCalcium 106mgIron 2mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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9 Responses

  1. I have a question about the jackfruit. You had mentioned in one of your Instagram that you found a way to improve the jackfruit. But, I can’t remember what you had said. Would you please send any info that would pertain to this?

    Reply

  2. 5 stars
    Have always loved bbq jackfruit but this levels up with the tofu for protein! Brilliant!

    Reply

  3. 5 stars
    This. Sandwich. Is. Life. Changing.
    I thought the tofu “egg salad” would be me new favorite protein go to but MOVE OVER because this bbq jackfruit is coming through! I cheated and bought the pouch of the pre-shredded jackfruit which made this recipe even quicker and easier than it already was. I also cheated and used the pre-shredded coleslaw for that portion so this dinner came together super quickly and it is 10/10. Will definitely be adding this to the “make all the time” rotation.

    Reply

  4. 5 stars
    This sandwich is fantastic! The bbq jackfruit was so meaty and realistic and the tofu is a great solution for adding protein.

    Reply

  5. 4 stars
    Chili powder was too much, it over powered the dish. If you have a good BBQ sauce I would use a teaspoon, but the rest was good

    Reply
4.75 from 4 votes

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