Sign up for emails on super healthy, delicious plant-based recipes, cooking tips, events, announcements & the latest on plant-based nutritional research.

Cathy Katin-Grazzini

Cathy’s Kitchen Prescription LLC


Pulled Barbecue Jackfruit


Prep Time  20 minutes            Cook Time 40 minutes              Serves 4-5


Regional styles of barbecue differ in how sweet, tangy or spicy the sauce might be.  You can use jarred bbq sauce but it’s easy and fun to make your own sauce and have it reflect your own personal tastes. Feel free to amp up the heat, the smoke, the sweet or sour balance as you prefer! Then marinate and grill some jackfruit and serve it up on whole grain buns topped with your favorite slaw for a tasty supper. Grind your chilis and spices fresh for the best, robust flavor and nutritive benefits.




Barbecue Sauce

½ cup apple cider vinegar

1 can tomato paste

2 Tablespoons blackstrap molasses

2 Tablespoons date paste (or more for a sweeter sauce)

4 teaspoons fermented soy sauce or tamari (or more for a saltier sauce)

1 teaspoon balsamic vinegar reduction

½ teaspoon tamarind concentrate *

1 teaspoon onion granules

2 teaspoons nori, ground finely

1 teaspoon garlic granules

½ teaspoon ground cloves

¼ teaspoon ground nutmeg

¼ teaspoon ground allspice

¼ teaspoon black pepper

¼ teaspoon liquid smoke

¼ teaspoon chili negro powder or other mild chili

½ teaspoon chipotle powder or other mediumly hot smoky chili (use less for less heat, more for more)

Up to 1 cup water


1 bag frozen jackfruit, defrosted, OR 2 cans green jackfruit in water, rinsed and drained

1 large onion, diced

4 large garlic cloves, minced


*Available at Indian grocers or online




Preheat oven to 435°F/220°C


To make the sauce, blend ½ cup water with all ingredients in a blender or food processor. Run until smooth, Thin with additional water as needed for a bbq sauce consistency.


Heat a skillet and dry sauté the onion for several minutes, stirring occasionally. Deglaze pan with 1 tablespoon of veggie broth or water. Add garlic and jackfruit and sauté over low flame, adding liquid as needed to prevent sticking. Cover and cook for 15 minutes or until jackfruits’ fronds break free when pressed with a wooden spoon.  Set aside to cool slightly.


Dress the vegetables with as much barbecue sauce as you need to coat the jackfruit.


Transfer to a baking sheet lined with parchment, spacing the jackfruit 1” apart.


Bake for 15-20 minutes or until it has dried and crisped up here and there on its edges.


Return the baked jackfruit to a bowl and add a little more barbecue sauce to moisten. Serve atop whole grain buns with some homemade vegan slaw.  Enjoy!

Pulled Barbecue Jackfruit