A smoky, tangy, and satisfying plant-based twist on pulled pork—so easy, it practically makes itself.

I’ll be honest… the first time I heard of jackfruit, I thought it was some exotic health food trend that would end up in the back of my pantry next to the chia seeds I never touched.

But one summer, I was craving BBQ sandwiches—messy, saucy, sweet-smoky goodness—but I didn’t want the heaviness that usually follows. I decided to give jackfruit a try, tossed it in my slow cooker with some pantry staples, and crossed my fingers.

And WOW. The texture? Spot on. The flavor? Better than I expected. And the best part? No need to babysit it—just dump it all in and go about your day.

Now these Slow Cooker BBQ Jackfruit Sandwiches are one of my favorite meatless dinners when I want something cozy and craveable without the post-meal slump.

Ingredients

• 2 (20 oz) cans young green jackfruit in brine or water (NOT syrup), drained and rinsed

• 1 small yellow onion, finely chopped

• 3 garlic cloves, minced

• 1 ½ cups BBQ sauce (your favorite brand)

• 1 tbsp apple cider vinegar

• 1 tsp smoked paprika

• ½ tsp chili powder

• ½ tsp salt

• ¼ tsp black pepper

• Optional for serving: whole grain buns, coleslaw, pickles

Instructions

1. Prep the jackfruit: Use your fingers or a fork to shred the jackfruit slightly—breaking apart the chunks into pulled pieces. Trim any tough core if needed.

2. Add to slow cooker: Combine jackfruit, chopped onion, garlic, BBQ sauce, vinegar, and spices directly in your slow cooker. Stir to coat everything well.

3. Cook low and slow: Cover and cook on LOW for 5–6 hours or HIGH for 2–3 hours, stirring occasionally to break down the jackfruit as it softens.

4. Final shred & serve: Right before serving, use two forks to shred any large jackfruit chunks that remain. Give it a good stir and let it soak up all that saucy goodness.

5. Assemble sandwiches: Pile high onto toasted buns, top with crunchy coleslaw or pickles, and dig in!

Tips & Substitutions

• BBQ sauce matters: Choose one with clean ingredients and no high-fructose corn syrup. I love a smoky, slightly sweet one for this.

• No buns? Serve it in lettuce wraps, over sweet potatoes, or on a salad.

• Meal prep friendly: Leftovers keep great in the fridge up to 4 days and reheat beautifully.

• Extra kick? Add a pinch of cayenne or a few dashes of hot sauce.

Why I Love This Recipe

It’s budget-friendly, plant-based, and ridiculously easy.
This is one of those recipes I reach for when I want a no-fuss dinner that still hits that comfort food craving. My husband devours it, and even my picky eater said, “This tastes like real BBQ!” That’s a mom win in my book.

Nutrition (per sandwich, using whole wheat bun)

Serves 6

• Calories: 310

• Protein: 6g

• Carbs: 46g

• Fat: 9g

• Fiber: 5g

• Sugar: 12g