Name: barbecue pulled jackfruit sandwich
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: American
Ingredients: 1/2 cup shredded jackfruit; 5-6 cherry tomatoes; 2 tbsp. diced white onion; 1/4 tsp. minced garlic; 1/4 cup zero-sugar barbecue sauce; 1/8 tsp. chili powder; 1/2 tbsp. olive oil; 3 tbsp. almond flour; 1/2 tbsp. coconut flour; 1/4 tsp. baking soda; pinch of salt; 3 tbsp. hot water; 1/4 tsp. butter; 2 tbsp. liquid egg whites

I have a feeling that this SCD-friendly, plant-based take on the classic barbecue pulled pork sandwich will be on repeat all summer!

What is Jackfruit?

Jackfruit is a HUGE tropical fruit that is often used as a meat substitute in vegetarian/vegan dishes when it is green & freshly picked since it has a similar texture to pulled pork! As the fruit ripens it takes on a sweeter flavor and sticky texture.

Since it’s grown in popularity over the years, I’ve seen more & more in almost every grocery store near me (I live in a VERY small town!). I prefer buying the lightly salted pre-packaged jackfruit: its already mostly shredded and ready to be cooked. Buying it pre-packaged makes this savory jackfruit sandwich recipe especially fast & easy to prepare!

Why Use Jackfruit Instead of Pork?

97% of pigs raised to produce pork are raised on commercial factory farms, also known as Concentrated Animal Feeding Operations (CAFO’s). These overcrowded farms cause animal stress, disease, & excessive waste.

Therefore, most of the pork available in grocery stores is very low in important micronutrients.

Long story short: for ethical reasons AND my own health, I choose to stay away from commercially raised meat! But if you would rather use real pulled pork for this recipe, pork is still considered “legal” on the specific carbohydrate diet.

How to make Barbecue Pulled Jackfruit:

This single-serve recipe only takes 10 minutes to whip up & can easily be doubled, tripled, or quadrupled to feed everybody!

Step 1: In a nonstick pan, sauté a handful of cherry tomatoes & sliced white onion in a drizzle of olive oil until the tomatoes are soft and onions are caramelized.

Step 2: Add in the shredded jackfruit, sugar-free barbecue sauce, minced garlic, and chili powder. Cook over medium heat for another 5 minutes until the jackfruit is heated through.

easy and healthy jackfruit recipe using sugar-free barbecue sauce

Step 3: Make my favorite 5-minute microwave walnut flour sandwich bun (but sub in almond flour for the walnut flour), slice in half, and top with the barbecue jackfruit mixture.

vegetarian barbecue with a homemade almond flour bun and healthy zucchini fries.

I love pairing this sandwich with air-fried zucchini fries, avocado, & beet sauerkraut!

How to Make Air Fried Zucchini Fries

Step 1: Slice a medium sized zucchini into fry-shapes. Toss the sliced zucchini in 1/2 tbsp. olive oil, 1/8 tsp. salt, pepper to taste, 1/8 tsp. chili powder, and 1/8 tsp. garlic powder.

Step 2: Air fry at 370F for 14 minutes for crispy veggie perfection.