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Gluten free and vegan  BBQ Jackfruit Pulled ‘Pork’ Sandwiches – meaty, tender jackfruit cooked, pulled and tossed in a quick homemade BBQ sauce. Healthy and delicious!

Prep Time    : 10  mins
Cook Time   : 50 mins
Total Time    : 1 hour

Servings      : 4


BBQ Sauce

·         1 1/2 cup tomato sauce
·         3 tablespoons tomato paste
·         1 tablespoon molasses
·         1/4 cup coconut sugar(can sub with brown sugar)
·         2 teaspoons apple cider vinegar
·         1 tablespoon chilli powder
·         1 teaspoon onion powder
·         1 teaspoon garlic powder
·         3/4 teaspoon smoked paprika
·         1/2 teaspoon mustard powder
·         1 teaspoon salt

Pulled Jackfruit

·         1 tablespoon | 15 ml olive oil
·         1 medium onion, chopped
·         2 20 oz cans young, green jackfruit in brine (NOT syrup)
·         1 cup BBQ sauce (recipe above)
·         1 cup | 240 ml water
·         1-2 tablespoons sriracha or chlili paste (optional)
·         salt + pepper to taste
·         8 gluten free burger/sandwich buns


Vegan BBQ Sauce

1.   Add everything to a small or medium sauce pot and whisk together over a medium low heat. Let simmer for 10 minutes. Taste and season as necessary.

Pulled Jackfruit

1.   Drain and rinse jackfruit.
2.   Heat the oil in a large skillet. When the oil is hot add the chopped onion and cook for 5-7 minutes until the onion is soft.
3.  Add the rinsed jackfruit, BBQ sauce and water to the skillet. Stir well and cover leaving to cook on a medium low heat for at least 20 minutes, stirring occasionally.
4.  Preheat oven to 400°F/200°C. Line a large baking sheet with baking parchment and set aside.
5.   Use a potato masher or spatula to mash and pull apart the jackfruit so that it resembles pulled pork. Taste and season with chilli paste (if using) and salt and pepper.
6.   To finish, spread the pulled jackfruit across the lined baking sheet in an even layer and bake in the oven for 10 minutes.
7.  Stir in additional BBQ sauce if desired. Add to your burger buns and serve.


1.  Feel free to use your own favourite BBQ sauce instead of this homemade one.
2.   Nutrition info below does not include calories for the bun/bread. When I did include the bread is skewed the nutrition by way too much for an ingredient that will vary from person to person.

Recipe from asaucykitchen.com

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