BBQ Jackfruit with Cauliflower Rice and Slaw



Nature’s way of replacing delicious pulled pork with (dare I say it) a lifesaving fruit.


The young jackfruit does not have much of a taste on its own and is quite starchy but the magic happens when its cooked and shredded. The resemblance to pork could fool the biggest meat eaters out there.


Making the choice to go vegan was not because I didn’t like the taste of pork, beef or chicken, it was for the animals. So yes, I get a little pumped when I find plant-based alternatives to my favorite dishes!


This BBQ jackfruit would go great in a:






I decided to pair it tonight riced cauliflower and a quick slaw. I hope you enjoy!






  • 2 cloves garlic, minced
  • 1/4 cup diced onion
  • 2-3 tbsp vegetable broth or water
  • 20 oz can of young green jackfruit (I used Trader Joe’s)
  • 1 tbsp brown sugar
  • 1/2 tsp smoked paprika
  • 1/8 tsp cayenne pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1/4 tsp chili powder
  • 1/4 tsp each of salt and pepper
  • 1/2-3/4 cup BBQ sauce (vegan, I use Trader Joe’s)


  • 15 oz package of riced cauliflower or a head of cauliflower, riced
  • 1/4 cup diced onion
  • salt and pepper to taste
  • optional: 1 tbsp olive oil
  • 3 tbsp nutritional yeast
  • 3 tbsp hemp seeds


  • Slaw mix with green/purple cabbage and carrots
  • juice of a lemon
  • 1-2 tbsp vinegar
  • salt and pepper to taste


  1. Drain, rinse and dry jackfruit. Slice up jackfruit into small slivers.
  2. Mince up the garlic cloves and dice the onion. Set aside 1/4 cup of onion for the cauliflower rice.
  3. Saute garlic and 1/4 cup onion with vegetable broth or water in a pan over medium heat for 5 minutes.
  4. While the garlic and onion are cooking: in a bowl, season the jackfruit with brown sugar, paprika, cayenne, garlic powder, cumin, chili powder, salt and pepper. Mix well.
  5. Add seasoned jackfruit to pan with a tablespoon of oil. Cover and cook for 10 min on medium heat.
  6. Remove pan from heat and mash the jackfruit with a potato masher or shred with a fork. Then add the barbecue sauce and lower heat to low. Cook for another 10-20 minutes. The longer the more the flavors will deepen.
  7. While the jackfruit is simmering, make the slaw by adding all the slaw ingredients to a bowl and place in the refrigerator.
  8. Prepare the cauliflower. Place chopped cauliflower in a food processor until riced if you did not buy pre-riced cauliflower.
  9. Heat oil and onion in a sauce pan over medium heat for 5 minutes. Add cauliflower rice to pan and heat until warm. Stir well. I cooked it for another 5 minutes.
  10. Remove the rice from the heat and add salt, pepper, hemp seeds and nutritional yeast.
  11. Serve the cauliflower rice, slaw and bbq jackfruit together in a bowl, in a taco, or on a bed of greens.


Calories: 410        Fat: 10g        Saturated fat: 1g        Carbohydrates: 62g        Sugar: 18g        Sodium: 1050mg        Fiber: 19g        Protein: 19g


Happy cooking,

Sherise Rae

5 thoughts on “BBQ Jackfruit with Cauliflower Rice and Slaw

  1. I saw this at Trader Joe’s and almost took it home with me but didn’t have the slightest clue on how to cook it. Definately adding it to our cart on our next trip!😉


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