If you love the classic version of pulled pork but want a plant based version with a similar protein content, this high protein pulled jackfruit sandwich is for you!
Smothered in sweet and smokey bbq sauce and having a lovely crunch from fresh ingredients, this simple sandwich is sure to awake your taste buds. Clocking in with over 25g protein per serving, this high protein sandwich is great not only for flavour, but also has an even balance of both micro and macro nutrients. Even if you love the classic meat version, you won’t feel like you’re missing out.
Ingredients for the High Protein Pulled Jackfruit Sandwich
- 1 can young green jackfruit in water or brine (NOT the sweetened type in syrup)
- TVP (textured vegetable or soy protein)
- Onion
- Garlic
- Cumin
- Chilli powder
- Smoked paprika
- Salt
- Whole wheat bread
- Optional: sauerkraut, sprouts, coleslaw, other toppings
- Tomato paste
- Maple syrup
- Apple cider vinegar
- Soy sauce
- Liquid smoke
- Garlic
- Chilli powder
- Smoked paprika
About The High Protein Pulled Jackfruit Sandwich
If you like pulled pork, this one’s for you. This high protein pulled jackfruit sandwich is the perfect plant-based substitute for the classic and well loved pulled pork. It’s juicy, saucy, meaty and full of flavour. Jackfruit is an amazing ingredient that’s able to replicate the texture and tenderness of meat so well and soak up the wonderful flavours added to it.
Choose your favourite sandwich bread or bun and some fresh or fermented vegetables, stack everything together and enjoy! This high protein pulled jackfruit sandwich is full of iron, fibre and many more wonderful nutrients your body will be pleased to receive and give you a boost of energy to fuel your day.
Perfect for Meal Prep
I personally love to make a large recipe of the jackfruit “meat” and use it for various dishes throughout the week such as more sandwiches, in a wrap or pita, pulled jackfruit tacos, or served with rice and fresh vegetables. It takes just a few minutes extra to double or triple the recipe, then you’ll have a quick and delicious source of protein on hand for the week.
Simply cool off your jackfruit “meat” after cooking, then store in a sealed container in the refrigerator for 1 week or freeze for longer storage.
More Great Handheld Recipes
High Protein Pulled Jackfruit Sandwich Recipe
High Protein Pulled Jackfruit Sandwich
Ingredients
- 1 can young green jackfruit in water or brine NOT the sweetened type in syrup
- 1/2 medium onion
- 2 cloves garlic
- 1/2 cup TVP (textured soy protein)
- 1/2 cup water
- 1 tsp cumin
- 1/2 tsp chilli powder
- 1/4 tsp smoked paprika
- dash salt
- 4 slices whole wheat bread
- 1/2 cup sauerkraut optional
- 1/2 cup bean sprouts optional
BBQ sauce (you can use your favourite bbq sauce or make this recipe)
- 3 tbsp tomato paste or ketchup
- 1 tbsp maple syrup
- 1/2 tsp apple cider vinegar
- 1/2 tsp soy sauce
- 1/8 tsp liquid smoke
- 1/4 tsp garlic powder
- 1/2 tsp chilli powder
- 1/4 tsp smoked paprika
Instructions
- Tear apart the pieces of jackfruit into smaller strands to resemble something like pulled pork – I find that using my fingers works the best for this.
- Dice onion and garlic. Add to frying pan with a splash of water, fry on medium heat until translucent.
- Add jackfruit to onion and garlic, along with another splash of water so they don't stick. Cover with a lid and cook while you make the sauce.
- Make BBQ sauce – Combine all sauce ingredients in a medium bowl and mix well to combine.
- Add the TVP and 1/2 cup water to the jackfruit along with the spices. Mix and cook about 5 minutes.
- Add BBQ sauce to jackfruit, mix and cook on medium-low with the lid for ~10 minutes or until jackfruit is tender, mix often to prevent sticking.
- Toast your bread if you wish, and assemble. Add sauerkraut, bean sprouts and any other toppings you'd like. Enjoy!
Nutrition Facts
Nutrition facts may vary based on individual ingredients used.
The nutrition facts below are based on 1 serving (1/2 of this recipe).
Reviews
There are no reviews yet. Be the first one to write one.