Craving the smoky, tangy flavors of barbecue in a satisfying, plant-based sandwich? These Mouthwatering Vegan BBQ Jackfruit Sandwiches with Pickled Onions are here to deliver! Jackfruit, known for its meaty texture, absorbs smoky barbecue sauce beautifully, making it the perfect filling for these hearty sandwiches. Topped with tangy, crunchy pickled onions and served on toasted buns, this sandwich is the ultimate comfort food with a healthy, vegan twist.
Why You’ll Love This Recipe
- Perfect Texture: Jackfruit’s pulled-pork-like consistency makes it an ideal meat substitute.
- Bold BBQ Flavors: The sweet, smoky barbecue sauce creates a flavor-packed filling.
- Tangy Contrast: Quick-pickled onions add a burst of brightness and crunch.
- Versatile: Great for cookouts, weeknight dinners, or meal prep.
- Simple & Satisfying: Ready in under 30 minutes with easy-to-find ingredients.
Ingredients
For the BBQ Jackfruit:
- 2 cans (20 oz each) young green jackfruit in brine or water, drained and rinsed
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- 1 cup vegan BBQ sauce
For the Quick Pickled Onions:
- 1 medium red onion, thinly sliced
- 1/2 cup apple cider vinegar
- 1/2 cup water
- 1 tablespoon sugar
- 1 teaspoon salt
For Assembly:
- 4 burger buns or sandwich rolls, toasted
- 1 cup coleslaw (store-bought or homemade)
- Vegan mayonnaise (optional, for spreading)
Optional Toppings:
- Sliced pickles
- Fresh cilantro
- Jalapeño slices
Ingredient Breakdown
Jackfruit
Young green jackfruit has a stringy, pulled-meat texture that makes it a fantastic vegan alternative for shredded BBQ dishes. Make sure to use jackfruit in water or brine—not syrup.
BBQ Sauce
Choose your favorite vegan BBQ sauce, or make your own for full control over the flavor. A smoky, tangy sauce works best.
Pickled Onions
These quick-pickled onions add a tangy, bright contrast to the smoky jackfruit. They’re easy to make and can be stored for up to a week.
Instructions
Step 1: Prepare the Pickled Onions
- In a small saucepan, combine apple cider vinegar, water, sugar, and salt. Bring to a boil, stirring until the sugar dissolves.
- Place the sliced red onion in a heatproof jar or bowl. Pour the hot vinegar mixture over the onions.
- Let the onions cool to room temperature, then refrigerate for at least 20 minutes.
Step 2: Prepare the Jackfruit
- Drain and rinse the jackfruit. Use your hands or a fork to pull apart the pieces into a shredded texture, discarding any hard seeds or cores.
- Heat olive oil in a skillet over medium heat. Add the diced onion and sauté for 3-4 minutes, until softened.
- Add the garlic, smoked paprika, chili powder, and cumin. Stir for 1 minute until fragrant.
- Add the shredded jackfruit and BBQ sauce to the skillet. Stir to coat evenly. Simmer for 10-12 minutes, stirring occasionally, until heated through and slightly caramelized.
Step 3: Toast the Buns
- Lightly toast the burger buns or sandwich rolls under a broiler or in a skillet for 1-2 minutes.
Step 4: Assemble the Sandwiches
- Spread vegan mayonnaise (if using) on the bottom half of each bun.
- Add a generous scoop of BBQ jackfruit, then top with pickled onions and coleslaw.
- Add any optional toppings like pickles, cilantro, or jalapeños. Place the top bun and serve.
Picture Gallery
Tips and Variations
- Make it Gluten-Free: Use gluten-free buns or lettuce wraps for a low-carb option.
- Add Heat: Mix a little sriracha or chipotle powder into the BBQ sauce for a spicy kick.
- Bulk it Up: Add sliced avocado, vegan cheese, or roasted vegetables for extra flavor and texture.
- Storage: Keep leftover jackfruit in an airtight container in the fridge for up to 3 days. Reheat on the stovetop or microwave before serving.
- Meal Prep: The pickled onions can be made up to a week in advance, and the jackfruit can be prepared the day before.
Nutritional Information (Per Serving)
- Calories: 310
- Protein: 5g
- Carbohydrates: 45g
- Fat: 10g
- Fiber: 5g
- Vitamin C: 25% of the daily value
- Iron: 15% of the daily value
This sandwich is a flavorful and nutrient-rich option for a satisfying, plant-based meal.
Conclusion
The Mouthwatering Vegan BBQ Jackfruit Sandwiches with Pickled Onions prove that plant-based comfort food can be just as satisfying as the traditional version. With smoky jackfruit, tangy pickled onions, and crunchy coleslaw, every bite is packed with flavor and texture.
Ready to give it a try? Whip up these sandwiches for your next BBQ or weeknight dinner and let us know how it turned out! Have a creative twist or topping suggestion? Share your ideas in the comments—we’d love to hear them!
Frequently Asked Questions
1. Can I use fresh jackfruit instead of canned?
Yes, but it’s more labor-intensive. Make sure to use young, unripe jackfruit, as ripe jackfruit is too sweet for this recipe.
2. What can I use instead of jackfruit?
Pulled king oyster mushrooms or shredded tofu are excellent substitutes if you can’t find jackfruit.
3. How long do pickled onions last?
Quick-pickled onions can be stored in the fridge for up to 1 week in an airtight container.
4. Can I make this sandwich oil-free?
Yes! Skip the olive oil and sauté the onions and garlic in a splash of vegetable broth or water instead.
5. Are the sandwiches freezer-friendly?
While the jackfruit filling freezes well, it’s best to assemble the sandwiches fresh. Freeze the BBQ jackfruit in an airtight container for up to 3 months.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.