Slow Cooker BBQ Pulled Jackfruit Sandwiches

Why You’ll Love This Recipe

I love how this sandwich captures all the rich, smoky flavor of pulled pork without the meat. The jackfruit takes on the texture beautifully and soaks up the BBQ sauce perfectly. It’s a healthier, low-fat alternative that’s great for vegans, vegetarians, or anyone looking to add more plant-based meals into their routine. Plus, it’s slow cooker-friendly, which makes prep and cleanup a breeze.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 2 cans young green jackfruit in brine (20 oz each), drained and rinsed

• 1 small onion, thinly sliced

• 3 cloves garlic, minced

• 1 cup BBQ sauce (store-bought or homemade)

• 1 tablespoon olive oil

• 1 tablespoon apple cider vinegar

• 1 teaspoon smoked paprika

• ½ teaspoon ground cumin

• ½ teaspoon black pepper

• ¼ teaspoon cayenne (optional)

• 6 whole wheat sandwich buns or rolls

• Coleslaw (optional, for topping)

directions

1. I start by draining and rinsing the jackfruit, then lightly shredding it with my fingers or forks.

2. In a skillet over medium heat, I warm the olive oil and sauté the onion for about 5 minutes until it’s soft and translucent.

3. I add the minced garlic and cook for another minute, just until fragrant.

4. Then I transfer everything—onion, garlic, and shredded jackfruit—into my slow cooker.

5. I stir in the BBQ sauce, apple cider vinegar, smoked paprika, cumin, black pepper, and cayenne if I’m using it.

6. I cover and cook on low for 4–5 hours or high for 2–3 hours, stirring occasionally so the flavors blend evenly.

7. Once it’s done, I shred the jackfruit a bit more with forks, taste, and adjust the seasoning if needed.

8. I serve it warm on toasted sandwich buns, topped with creamy coleslaw for that perfect crunch.

Servings and timing

This recipe makes 6 servings and takes 10 minutes to prep and about 4 hours to cook on low (or 2–3 hours on high).
Each serving has approximately 270 kcal. I find this timing ideal for starting in the morning and enjoying for lunch or dinner.

Variations

• Spicy twist: I add extra cayenne or a splash of hot sauce if I want more heat.

• Sweet and smoky: A tablespoon of maple syrup gives the BBQ a deeper, richer sweetness.

• Tropical flavor: Sometimes I mix in pineapple chunks for a fruity, tangy contrast.

• Low-carb version: I skip the buns and serve it in lettuce wraps or over a salad.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. For longer storage, I freeze it for up to 2 months.
To reheat, I use the stovetop over low heat or the microwave in 30-second bursts, stirring between rounds until heated through.

FAQs

How do I keep jackfruit from tasting too briny?

I always rinse and drain it thoroughly, and sometimes even soak it in water for 10 minutes to mellow out any lingering brine flavor.

Can I use fresh jackfruit instead of canned?

Fresh jackfruit works, but it’s more work. I prefer canned young green jackfruit in brine because it’s prepped and easy to shred.

What kind of BBQ sauce works best?

I usually go with a smoky or slightly sweet BBQ sauce, but any variety I love will work. I’ve also made my own when I want to control sugar or spice.

Can I make this without a slow cooker?

Yes, I’ve made it on the stovetop too. I simmer everything in a large pot over low heat for about 30–40 minutes, stirring often.

Is this sandwich gluten-free?

The filling is gluten-free, but to keep the whole sandwich gluten-free, I serve it on gluten-free buns or in lettuce wraps.

Conclusion

This slow cooker BBQ pulled jackfruit sandwich is one of my go-to recipes when I want comfort food with a healthy, plant-based twist. It’s flavorful, satisfying, and a total crowd-pleaser—even for those who aren’t vegan. With minimal prep and maximum flavor, this dish earns a permanent spot in my summer (and year-round) rotation.