This sandwich is shredded jackfruit simmered in smoky BBQ sauce, piled onto a toasted bun with coleslaw. At 186 calories per sandwich it’s light on its own, but pair it with a protein-forward side and you have a genuinely filling meal. The whole thing takes 50 minutes and most of that is hands-off.
The technique that matters
Two things actually move the needle here. First, shred the jackfruit thoroughly before it hits the pan — chunks won’t absorb sauce the way thin, pulled strips do, and you’ll end up with rubbery bites instead of something that holds together in the sandwich. Pull each piece apart with your fingers until it looks genuinely stringy. Second, let the sauce reduce. Ten minutes of simmering isn’t just about heating through; it’s what concentrates the BBQ flavor into the jackfruit rather than leaving it sitting in a watery pool. Stir occasionally and watch for the sauce to visibly thicken and cling to the strands before you pull it off the heat.
Mistakes to avoid
- Skipping the rinse on canned jackfruit: Jackfruit packed in brine carries a sharp, salty tang that will throw off the BBQ flavor. Drain and rinse it well under cold water before you start shredding.
- Using ripe or sweet jackfruit: Ripe jackfruit is soft, sweet, and will turn to mush. You need young green jackfruit — check the label. If the can says “in syrup,” put it back.
- Crowding the pan: If your skillet is small, cook the jackfruit in two batches. A crowded pan steams instead of sautés, and you lose the slight caramelization that adds depth.
- Under-toasting the buns: A soft, untoasted bun goes soggy fast under saucy jackfruit. Toast until there’s actual color on the cut side — skip the garnish of sesame seeds on top, not worth the extra step.
- Adding coleslaw too early: If you’re making sandwiches ahead for a group, keep the coleslaw separate until serving. It wilts quickly and turns the bun wet.
Keeping and reheating
Store the cooked jackfruit filling in an airtight container in the fridge for up to four days. Keep the buns and coleslaw separate — assembled sandwiches don’t hold well overnight. To reheat, add the jackfruit to a small skillet over medium-low heat with a splash of water or extra BBQ sauce to loosen it up; it takes about five minutes and comes back close to fresh. You can also freeze the filling in a sealed bag for up to two months — thaw overnight in the fridge before reheating. Don’t freeze the coleslaw.
Jackfruit BBQ Sandwich
Ingredients
- 2 cans young green jackfruit in brine or water, drained and rinsed
- 1 tbsp olive oil extra virgin
- 1 cup yellow onion finely chopped
- 2 cloves garlic minced
- 1 cup vegan BBQ sauce store-bought or homemade
- 1 tbsp smoked paprika
- 1 tsp chili powder
- 4 buns hamburger buns vegan
- 1 cup coleslaw ready-made or homemade
Instructions
- Using clean hands, shred the drained jackfruit into thin strips, removing any seeds. The fibrous texture should mimic shredded meat.
- Heat olive oil in a skillet over medium heat. Add chopped onion and garlic, sautéing until softened and golden brown, about 5-7 minutes.
- Add the jackfruit to the skillet, stirring in smoked paprika and chili powder until well combined. Cook for another 2 minutes until the spices are fragrant.
- Pour in the BBQ sauce and stir to coat the jackfruit thoroughly. Simmer for approximately 10 minutes, stirring occasionally, until the sauce thickens and envelops the jackfruit.
- Toast the vegan buns lightly under a broiler or in a toaster for added texture.
- Assemble the sandwiches by placing a generous portion of jackfruit BBQ on the bottom half of each bun. Top with coleslaw for a refreshing crunch, then crown with the bun top.
Notes
Nutrition
FAQ
Where do I find young green jackfruit in a can?
Most large grocery stores carry it in the international foods aisle, and it’s reliably stocked at Asian or South Asian grocery stores. Look for cans labeled “young green jackfruit in brine” or “young green jackfruit in water” — avoid anything packed in syrup, which is the ripe, sweet variety.
This sandwich is only 186 calories — how do I make it a complete meal?
Serve it alongside something with more protein and fiber: a scoop of seasoned black beans, a side of edamame, or a hearty coleslaw made with hemp seeds stirred in all work well. The jackfruit itself is low in protein, so the sides do real work here.
Can I make this without a skillet — like in a slow cooker?
Yes. Combine the rinsed, shredded jackfruit with the sautéed onion and garlic, spices, and BBQ sauce in a slow cooker and cook on low for three to four hours. The texture gets slightly softer but the flavor is good, and it’s useful if you’re making a larger batch.
My BBQ sauce is very sweet — will this be too sugary?
It can be. Balance a very sweet store-bought sauce by stirring in a teaspoon of apple cider vinegar and a pinch of smoked paprika before adding it to the pan. Taste as you go and adjust — you want tang and smoke to come through alongside the sweetness.
Try these next
- BBQ Jackfruit Sliders
- Smoky BBQ Jackfruit Tacos
- BBQ Mushroom Beetroot Burgers
- Louisiana-Style Vegan Gumbo