Move over pulled pork, there’s a new vegetarian and vegan-friendly alternative in town. Jackfruit, a large fruit native Asia, is making waves in the food scene. While ripe jackfruit is sweet and often served in desserts, unripe or young jackfruit had a less sweet, meatier texture making it a perfect substitution for meat. This BBQ jackfruit sandwich cooks in a homemade BBQ sauce and it topped with a delicious avocado coleslaw.
Nutrition Tip: Whether you eat this fruit as it is or combine it with savory spices, jackfruit contains 3 grams of protein per cup —a unique trait for a fruit!
If you are a fan of jackfruit, and honestly even if you have never had it, you should try making this BBQ Jackfruit Sandwich with Avocado Slaw Recipe. It is low in calories, contains good amounts of antioxidants, and is easy to make. Ready in just 30 minutes, this dish features avocados which are a great source of healthy fat and protein, and the jackfruit itself is also much healthier for you than traditional pulled pork.
What is Jackfruit?
If you’re looking for a delicious, tropical fruit that’s sure to make a big impression, look no further than the jackfruit. This unique fruit is the largest tree-borne fruit in the world, and can weigh up to 100 pounds!
While it may be intimidating at first glance, the jackfruit is actually quite versatile. It can be eaten as is, or used in sweet or savory dishes. Trust us, once you try jackfruit, you’ll be hooked! Its versatility and unique flavor make it a popular choice for vegetarian and vegan dishes.
Relative to figs, breadfruits, and mulberries, Jackfruit is native to South Asia and is covered in a thick, bumpy skin. The flesh of the jackfruit is yellow or white and has a fibrous texture. It has a sweet taste with hints of pineapple and mango. Believe it or not, its seeds are actually edible and have been said to taste nutty in flavor.
Jackfruit can be used as a meat substitute in dishes such as curries, stews, and sandwiches. It can also be used in desserts such as ice cream, cakes, and pies.
This barbecue jackfruit sandwich recipe is a healthy alternative to a traditional hamburger or pulled pork sandwich. Its high antioxidant content helps protect the body from free radical damage and supports immune function. Antioxidants also help fight inflammation and can help prevent chronic diseases. In this recipe, you’ll cook the jackfruit in a homemade BBQ sauce before topping it with a healthy avocado slaw. The meal features 8.5 grams of protein and 17 grams of fiber per serving making it low in calories, but filling and healthy.
This low-calorie BBQ Jackfruit sandwich with avocado slaw has a very similar flavor and texture to pulled pork with the seasonings added to it.
Can I Use Canned Jackfruit?
We really would not recommend it! It’s best to use young shredded jackfruit to get the flavor and consistency you are looking for. And, don’t worry, it’s already an exceptionally easy meal to cook. Additional ingredients you will need for the sandwiches include brown sugar, chili powder, garlic powder, pepper, vegetable oil, no-salt-added ketchup, no-salt-added tomato sauce, yellow mustard, molasses, and whole wheat buns. For the slaw, you will need avocados, lime juice, salt, a bag of coleslaw mix, and roasted sunflower seeds. It sounds like a lot of ingredients, but it couldn’t be easier to make. We promise!
BBQ Jackfruit Sandwich with Avocado Slaw
- 3 cups young jackfruit shredded
- 1 tablespoon brown sugar
- 1/2 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/4 teaspoon pepper
- 2 tablespoons vegetable oil
- 3/4 cups no-salt-added ketchup
- 3/4 cups no-salt-added tomato sauce
- 1/4 cup yellow mustard
- 2 tablespoons molasses
- 2 avocados
- 1 tablespoon lime juice
- 1/4 teaspoon salt
- 1 16 oz. bag coleslaw mix
- 1/2 cup roasted sunflower seeds
- 8 whole wheat buns
- Chop jackfruit into small pieces. Sprinkle with brown sugar, chili powder, garlic powder and pepper. Stir to coat.
- Heat oil in large skillet over medium heat. Add jackfruit and cook, stirring occasionally, 2-3 minutes, or until lightly browned. Add ketchup, tomato sauce, mustard and molasses. Stir and reduce heat to low. Cover and simmer 15 minutes, stirring occasionally.
- Mash avocado, lime juice and salt in large bowl. Add cabbage and sunflower seeds. Stir to coat.
- Top buns with BBQ jackfruit and slaw.