Name: Smoky BBQ plant-based jackfruit pulled pork
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: Plant-based
Ingredients: 3 tbsp extra virgin olive oil; 1 small Spanish onion, finely diced; 4 cloves garlic, minced; 1 tbsp smoked paprika; 1 tbsp ground cumin; 2-3 tsp Chinese 5 spice; 1 tsp mustard powder; 3 tbsp tomato paste; ½ cup Sriracha sauce; 1 x 400-gram tin red kidney beans, drained well; ¼ cup water; 3 tbsp soft brown sugar; 2 x 400 gram tin organic young jackfruit *available in most supermarkets; Salt; Cracked black pepper; 1 avocado, sliced to serve

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Who says barbecue has to be all about meat?

Young green jackfruit has an incredible ability to absorb smoky spices and rich barbecue flavours while naturally shredding into tender strands that make every bite satisfying. Although it’s often compared to pulled pork because of its texture, jackfruit has a character all of its own—light, delicious and wonderfully versatile.

As a chef and clinical nutritionist, I love introducing people to ingredients that encourage more plant diversity without sacrificing flavour. Whether you’re following a plant-based lifestyle or simply looking to enjoy a meat-free meal, this smoky jackfruit recipe is guaranteed to become a family favourite.

Plant-based jackfruit pulled pork by Chef Sam Gowing, served with crunchy slaw on a toasted bun with smoky barbecue sauce.

Why it works

Young green jackfruit naturally shreds into tender strands and readily absorbs herbs, spices and sauces. Combined with kidney beans for extra protein and fibre, it creates a delicious plant-based alternative to traditional pulled pork.

Why you’ll love this recipe

Ready in under an hour
Vegan
Dairy free
Gluten-free (with gluten-free BBQ sauce)
High in fibre
Family friendly
Great for meal prep
Perfect for burgers, tacos and wraps

Therapeutic notes

Jackfruit

Young green jackfruit is naturally low in fat and provides fibre that supports digestive health. Its mild flavour makes it an excellent carrier for herbs, spices and marinades.

Smoked paprika

Adds rich smoky flavour without requiring a smoker, bringing warmth and depth to every bite.

Garlic and onion

These aromatic vegetables form the flavour foundation while contributing natural prebiotic fibres that support a healthy gut microbiome.

Barbecue sauce

Choose a quality barbecue sauce with minimal added sugar to let the spices and jackfruit shine.

Young green jackfruit showing its short, blunt spines and thick stem—ideal for plant-based pulled jackfruit recipes. — _{Young green jackfruit photographed in Ubud, Bali. While often mistaken for durian, jackfruit’s mild flavour and fibrous texture make it ideal for savoury plant-based cooking. Photo © Chef Sam Gowing.}

Chef’s note

From my travels: I photographed these young jackfruit growing in Ubud, Bali, where they’re a familiar sight in village gardens and local markets. Harvested while still green, jackfruit has very little flavour of its own, making it the perfect canvas for bold spices, curries and smoky barbecue sauces. It’s one of nature’s most remarkable ingredients and a wonderful example of how traditional foods continue to inspire modern plant-based cooking.

Always use young green jackfruit in brine or water, never ripe jackfruit in syrup, which is sweet and unsuitable for savoury dishes.
Rinse the jackfruit thoroughly before cooking to remove excess brine.
Trim away the tough core pieces if preferred, then gently pull the flesh apart with your fingers or two forks.
Allow the sauce to reduce until thick and sticky for the best texture.
Finish under the grill for a few minutes if you enjoy crispy caramelised edges.

How does jackfruit grow?

Jackfruit (Artocarpus heterophyllus) is the world’s largest tree-borne fruit, with some fruits weighing more than 35 kilograms. Native to India and now widely grown throughout Southeast Asia, including Bali, Thailand and Malaysia, jackfruit grows directly from the trunk and main branches of the tree rather than from the outer canopy.

This fascinating growth habit, known as cauliflory, allows the tree to support the enormous weight of the fruit. Mature trees can produce anywhere from 100 to 200 fruits each year, making jackfruit an abundant and sustainable food source in tropical regions.

Young green jackfruit is harvested before it ripens, when the flesh is firm and naturally fibrous. At this stage it has very little flavour, allowing it to absorb spices, marinades and sauces beautifully. As the fruit ripens, the flesh becomes golden, fragrant and sweet, making it ideal for desserts and snacks rather than savoury dishes.

During my travels through Ubud, Bali, I was fascinated to see clusters of young jackfruit growing directly from the trunk and heavy branches of the trees. It’s an extraordinary sight and a reminder of how closely tropical food cultures remain connected to the landscape around them.

Did you know?

Unlike many fruits that grow from slender branches, jackfruit develops directly from the trunk because of its extraordinary size and weight. This natural adaptation allows the tree to support fruits that can grow to over 90 centimetres long and weigh more than 35 kilograms.

Delicious ways to serve

Brioche buns with crunchy slaw
Soft tacos
Burrito bowls
Baked potatoes
Loaded sweet potatoes
Nachos
Pizza
Rice bowls
Lettuce cups
plant-based laksa

Young green jackfruit growing on a tree in Ubud, Bali, surrounded by large tropical leaves. The immature fruit is prized for its fibrous texture in plant-based cooking. — _{Young jackfruit growing in Ubud, Bali. These remarkable tropical fruits are harvested while immature for savoury dishes, where their naturally fibrous texture makes them an ideal plant-based ingredient. Photo © Chef Sam Gowing.}

FAQs

What type of jackfruit should I buy?

Use young green jackfruit in brine or water. Avoid ripe jackfruit packed in syrup, as it’s sweet and intended for desserts.

Does jackfruit taste like pulled pork?

Not exactly. It has a similar shredded texture, but its flavour is mild, allowing it to absorb barbecue spices and sauces beautifully.

Can I freeze pulled jackfruit?

Yes. Cool completely before freezing in airtight containers for up to three months.

Is jackfruit healthy?

Jackfruit provides fibre and a variety of vitamins and minerals. Pairing it with legumes or whole grains can create a more balanced, protein-rich meal.

Is jackfruit the same as durian?

No. Although jackfruit and durian are both large tropical fruits from Southeast Asia and can look similar from the outside, they are quite different.

Jackfruit has a mild, slightly sweet flavour and a firm, fibrous texture when picked young. It’s this texture that makes it so popular in plant-based cooking, where it can be shredded and used in dishes like tacos, burgers and curries.

Durian, often called the “king of fruits”, is famous for its strong aroma and rich, creamy flesh. It’s usually eaten ripe as a fruit or used in desserts and is not suitable as a savoury meat substitute.

Is this recipe gluten-free?

Yes, provided you use a certified gluten-free barbecue sauce and gluten-free buns if serving as burgers.

Nutrition highlights

Plant-based
High fibre
Dairy free
Vegan
Low saturated fat
Family friendly

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Chef’s guide to plant-based protein

How to make cauliflower cous cous

Smoky BBQ pulled jackfruit with kidney beans

Who says barbecue has to be all about meat?

Why it works

Why you’ll love this recipe