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Pulled Jackfruit Burger

Recipes

May 12, 2021

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Pulled jackfruit burger – a delicious, plant-based alternative to your favorite burger. Seriously, it’s as good if not tastes even better than your usual pulled pork burger.

I’m on the hunt for plant-based recipes ever since my husband, Donnell had also said it himself that he wants to go more plant-based. The documentary Game Changers might just have a little role in that decision of his. Regardless of what swayed him to do so, I’m really glad that I’m able to explore more plant-based recipes with him.

So, of course the fit foodie in me got to work right away! I researched trending plant-based recipes and this pulled jackfruit burger was on top of my list. I initially thought it there would be lots of ingredients but the basic recipe actually just has less than 10 ingredients!

This type of jackfruit (“nangka” in vernacular) reminds me of how my mom used to cook it with coconut milk and vinegar. Or not actually cook, but it’s made into this ceviche-style dish, when mixed with fresh white fish, lots of tomatoes, onions and ginger. I actually quite loved it when I was a kid when paired with the usual Filipino food.

WHAT TYPE OF JACKFRUIT SHOULD I LOOK FOR?

For this pulled jackfruit burger, what you want to look for in the grocery is this jackfruit in brine which looks like this in the photo. It’s not the ripe yellow jackfruit flesh that you would typically eat on its own. I bought mine from Coles supermarket if you’re here from Australia.

Jackfruit are quite known for its health benefits. One of which is helping relieve constipation as it’s a good source of fiber and helps keep the regularity. It’s also rich in potassium and helps with lowering blood pressure, and also vitamin C for skin health.

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Key ingredients you’ll need in this pulled jackfruit burger

  • JACKFRUIT – brined jackfruit in tin or frozen (can also be bought in Asian groceries)
  • BARBECUE SAUCE – you can make your own, but if you don’t have much time then just pick your favorite barbecue sauce
  • COLESLAW MIX – again, go for something quick and just grab a coleslaw mix from your local grocery. Otherwise, just julienne a mix of cabbage and carrots
  • MAYONNAISE – you can pick a vegan mayonnaise or go for whole-egg mayonnaise

HOW TO MAKE THIS PULLED JACKFRUIT BURGER?

  1. Cook the drained jackfruit with white onions until slightly tender.
  2. Pour the barbecue sauce into the jackfruit mix and let it simmer for a few minutes for the jackfruit to soak up the sauce. Once tender enough, pull the jackfruit apart using two forks.
  3. Mix the coleslaw, mayonnaise and paprika.
  4. Assemble the burger, starting with some lettuce, then pulled jackfruit, and coleslaw.
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CAN YOU MAKE AHEAD THIS PULLED JACKFRUIT BURGER?

Yes can do! The barbecued jackfruit actually freezes very well so you can double or triple the recipe and store in batches in freezer bags or containers. Just thaw it inside the fridge and reheat it on the stove when you feel like having a burger. My leftovers also stored well in the fridge but just make sure you eat it within 4 days for best taste.

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WHAT TO EAT WITH THIS PULLED JACKFRUIT BURGER?

We love crispy baked sweet potato fries. You can check this recipe on how to make them. It’s my little boy’s favorite and it’s perfect with the pulled jackfruit burger. Sweet potatoes are also rich in fiber and great for weight balance.

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OTHER PLANT-BASED RECIPES YOU’LL LOVE

VEGGIE QUESADILLAS WITH HUMMUS

MISO-GLAZED EGGPLANT

ZUCCHINI CARROT FRITTERS

LENTIL SOUP

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Pulled Jackfruit Burger

Barbecued pulled jackfruit burger with a sweet tangy coleslaw mix
Prep Time: 10 minutes
Cook Time: 15 minutes
Course: Main Course
Cuisine: American
Keyword: pulled jackfruit burger
Servings: 4
Calories: 309kcal
Author: Tara Tan

Ingredients

  • 1 can jackfruit in brine
  • 1/2 barbecue sauce
  • 1 brown onion sliced
  • 4 burger buns
  • 3/4 cup coleslaw mix
  • 2 tbsps mayonnaise vegan if desired
  • 1 tsp smoked paprika
  • parsley chopped
  • 2 tbsps olive oil for cooking
  • fresh lettuce or mixed greens

Instructions

  • Heat the oil in a pan and cook the onions til translucent. Add the jackfruit and let it cook for about 2-3 minutes til slightly tender. Using a wooden spoon, gently break the pieces apart. Pour the barbecue sauce and cook for about 10-15 mins or until it thickens.
  • While jackfruit is cooking, mix the coleslaw, paprika and mayonnaise in a bowl. Heat up your buns in a toaster or on a grill.
  • Once jackfruit is cooked to your liking, transfer to a bowl and using two forks, gently pull the flesh apart like you would for pulled pork. Time to assemble! Place some lettuce or spinach on one bun, then place a big scoop of pulled jackfruit on it, then top with the coleslaw mix. Enjoy with a side of your fave chips like baked sweet potato fries.

Nutrition

Calories: 309kcal | Carbohydrates: 42g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 3mg | Sodium: 272mg | Potassium: 197mg | Fiber: 3g | Sugar: 5g | Vitamin A: 266IU | Vitamin C: 8mg | Calcium: 119mg | Iron: 2mg

My little boy absolutely loved this burger and I hope you enjoy this with your family as well. If you loved this recipe and tried it, please leave a comment and be sure to tag me over in Instagram @fitfoodiemommy.

Tara Tan fit foodie mommy

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 I'm Tara - a health and business coach living in beautiful Melbourne. I help women and moms create vibrant health and build their dream business while being a hands-on mom.

Hello!