PP: Pulled Jackfruit

Chef:  Jessica Meyers-Altman; Garden Fresh Foodie
Makes:  6-8 Servings
Prep Time:  30 Minutes
Cook Time:  2 hours
Total Time:  2 hours & 30 Minutes




  • 3-20 oz cans of jackfruit (60 oz or 1695 grams total) rinsed, and de-seeded, (Check out video on site below)-NOT in SYRUP, either brine of water

  • 2 cans of white beans, rinsed and drained (or 4 cups)

  • 1½ c of diced red onion

  • ¾ c of tomato sauce

  • ¾ c BBQ sauce (make sure it's vegan and gluten free if needed-I used Wegmans organic BBQ sauce)

  • 1 t liquid smoke

  • 1 t molasses

  • 2 ½ c water

BBQ Spice Blend

  • 2 t garlic powder

  • 2 t smoked paprika

  • 2 t ground cumin

  • ½ t chili powder-I use a very spicy chili powder-fresh ground red chilis, if yours isn't, add more to taste.



  1. Rinse and drain jackfruit.

  2. Separate seeds (hard, bulb like portions) and core (dense portion, similar to a pineapple part of the fruit) from main fruit portions. (see video on site below)

  3. Mix BBQ spice blend ingredients and add all ingredients into a crockpot.

  4. Cook on low for 4-5 hours or on high for 2-3 hours.

  5. Alternatively, sauté onions in a hot Dutch over/pot, with 2 T water.

  6. Add remaining ingredients and simmer for 30 minutes.

  7. Serve with on a hamburger bun or grilled portabella mushroom, and oil-free coleslaw, a large fresh salad, and in-season corn on the cob for an awesome summer-time meal.


  1. A great dish to bring for meat eaters and is easy to bring along to a party because it’s crockpot style!

  2. Also, a great meal to make in the morning for a fun weeknight meal!

  3. It’s even better the next day, and great cold too!

  4. I ate it on top of a grilled portabella mushroom that I drizzled with balsamic vinegar and a light sprinkling of salt and pepper.

  5. If you're enjoying this in colder weather, serve with a baked sweet potato and a large massaged kale salad.

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

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