5 from 102 votes
20-Minute BBQ Jackfruit Sandwiches
These sandwiches feature shredded young green jackfruit cooked with diced onion and green bell pepper, simmered in barbecue sauce for a smoky, tangy flavor. The jackfruit's texture mimics pulled pork, making it a plant-based alternative served on bread with crisp red cabbage. The method combines sautéing and simmering to meld flavors quickly.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
4
servings
Calories:
492 kcal
Course:
Lunch, Dinner
Cuisine:
American
Ingredients
- 1 teaspoon vegetable oil
- ½ small yellow onion diced
- ½ small green bell pepper diced
- 15 ounces jackfruit drained, canned
- ¼ to ½ cup barbecue sauce depending on your sauce preference
- 4 bread or buns
- red cabbage shredded
Instructions
- Using your fingers, shred the jackfruit and remove any tough pieces.
- In a large pan over medium-high heat, heat the oil. Once heated, add the onion and bell pepper and saute until they become tender, about 3 to 4 minutes.
- Add in the jackfruit and cook for 8 to 10 minutes, adding the BBQ sauce halfway through.
- Serve ¼ of the prepared jackfruit onto each bun half or bread slice topped with the red cabbage and another slice of bread or bun.
Cup of Yum
Notes
- Use young green jackfruit canned in water or brine, rinsed well, for best texture and flavor; avoid ripe or syrup-packed jackfruit.
- To achieve crispier jackfruit, allow it to sear undisturbed in the pan or spread cooked jackfruit on a baking sheet and bake at 400°F (200°C) for 15 to 20 minutes.
- This sandwich filling can be made in advance and tastes better the next day as flavors meld.
Nutrition Information
Calories
492kcal
(25%)
Carbohydrates
107g
(36%)
Protein
16g
(32%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
1g
(5%)
Trans Fat
0.02g
(1%)
Sodium
631mg
(26%)
Potassium
1781mg
(38%)
Fiber
17g
(68%)
Sugar
34g
(68%)
Vitamin A
7100IU
(142%)
Vitamin C
368mg
(409%)
Calcium
409mg
(41%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 492
% Daily Value*
| Calories | 492kcal | 25% |
| Carbohydrates | 107g | 36% |
| Protein | 16g | 32% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.02g | 1% |
| Sodium | 631mg | 26% |
| Potassium | 1781mg | 38% |
| Fiber | 17g | 68% |
| Sugar | 34g | 68% |
| Vitamin A | 7100IU | 142% |
| Vitamin C | 368mg | 409% |
| Calcium | 409mg | 41% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.