![vegetarian pulled pork sandwich recipe](https://i0.wp.com/wholesomelyhannah.net/wp-content/uploads/2020/05/IMG_7228-scaled.jpg?fit=1024%2C768&ssl=1)
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.
![how to make savory jackfruit](https://i0.wp.com/wholesomelyhannah.net/wp-content/uploads/2020/05/P1000494.jpg?resize=464%2C348&ssl=1)
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](https://i0.wp.com/wholesomelyhannah.net/wp-content/uploads/2020/05/fullsizeoutput_1703.jpeg?resize=489%2C367&ssl=1)
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.](https://i0.wp.com/wholesomelyhannah.net/wp-content/uploads/2020/05/IMG_7221-1-scaled.jpg?fit=1024%2C768&ssl=1)
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.
![easy zucchini recipe](https://i0.wp.com/wholesomelyhannah.net/wp-content/uploads/2020/05/IMG_7209-scaled.jpg?fit=1024%2C768&ssl=1)
Step 2: Air fry at 370F for 14 minutes for crispy veggie perfection.
![how to make air fried zucchini fries](https://i0.wp.com/wholesomelyhannah.net/wp-content/uploads/2020/05/IMG_7218.jpg?resize=488%2C366&ssl=1)
![](https://i0.wp.com/wholesomelyhannah.net/wp-content/uploads/2020/05/IMG_7228-scaled.jpg?resize=150%2C150&ssl=1)
barbecue pulled jackfruit sandwich
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 sandwich 1x
- Diet: Vegetarian
Description
A SCD-friendly, plant-based version on a pulled pork sandwich! Absolutely packed with smokey barbecue flavor on a fluffy grain-free homemade sandwich bun.
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
Sandwich bun:
- 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
Instructions
- In a nonstick pan lightly coated with the olive oil, sauté the white onion, garlic, and tomatoes over medium heat for about 5 minutes, or until the onions are slightly caramelized and tender.
- Add in the shredded jackfruit, zero-sugar barbecue sauce, and chili powder.
- Cook over medium heat for another 5 minutes stirring occasionally, until the jackfruit is heated through.
- For the grain-free sandwich bun, follow the same instructions for my 5-minute homemade walnut flour bun recipe but sub in almond flour for walnut flour!
- Place the jackfruit mixture over the bun & enjoy!
Notes
I also like topping my sandwich with fresh arugula, avocado, and fresh sliced tomatoes.
- Category: entrees, single-serve
- Method: stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 320
- Sugar: 0
- Fat: 24
- Carbohydrates: 18
- Fiber: 10
- Protein: 7
Keywords: specific carbohydrate diet, paleo, grain-free sandwich, vegetarian barbecue recipe, easy dinner recipe, healthy dinner, single-serve recipe