Vegan Pulled “Pork” (Jackfruit)


Vegan Pulled “Pork” (Jackfruit)

Are you looking for a Fourth of July food menu item that will appeal to everyone in the family?

Well, look no further.  

This Vegan Pulled “Pork” Sandwich recipe using jackfruit is the answer.   Gayle and I love it! 

If you’re not familiar with it, jackfruit is a tropical fruit that has a meat-like texture similar to chicken and pork. That attribute makes it perfect for this recipe. It’s delicious, nutritious, super easy to cook and it tastes just as yummy (if not better) than pulled pork or chicken.  Your picky eaters, your vegans and your meat-eaters will love this recipe. 

I’m betting it becomes a new favorite family tradition. 

Pair it with fresh cucumber summer salad and my vegan potato salad (recipe coming next week), and you have a no-fuss Fourth of July holiday meal that everyone will eat and enjoy. 

In addition to the yumminess of this main attraction, jackfruit is low in calories and a vitamin and mineral powerhouse.  It is a good source of vitamin A, vitamin C, potassium, magnesium, protein, manganese, copper and the B vitamins.  And it’s a great source of fiber.

According to Dr. Ashwini Strode Chandrashekara’s article, 15 Health Benefits of Jackfruit, here are some other noteworthy benefits of eating jackfruit:

  • It’s anti cancer
  • Good for heart health
  • Helps in weight loss
  • Good for eye heatlh
  • Helps with diabetes
  • Has anti-aging effects
  • Good for bones
  • Good for thyroid metabolism
  • Good for skin problems
  • Improves anemia
  • Helps with asthma
  • Helps with fever
  • Acts as an energy booster
  • Strengthens Immunity
  • Great for digestive tract

Go ahead, give it a try this Fourth of July.   Throw in some watermelon and your menu is all set! 

Vegan Pulled “Pork” (Jackfruit)

Recipe by Yetta Blair

Serve with sugar free keto buns and dill pickles. My favorite dill pickles are Grillo’s Fresh as they have just a few simple ingredients.


  • 1 onion chopped

  • 1 green pepper chopped

  • 2 cans of organic young jackfruit (14 oz size)

  • 1/2 tsp cumin

  • 2 tsps of smoked paprika

  • 2 tsps of date sugar

  • 1 bottle of Primal Kitchen Classic BBQ Sauce (Unsweetened)

  • 1/4 cup of vegetable broth (or water)

  • Salt and pepper to taste

  • 2 tbs of prepared mustard (optional)

  • 2 tbs of sugar free ketchup (optional)


  • Drain and rinse jackfruit. Shred jackfruit and put it into a mixing bowl. Add smoked paprika, cumin and date sugar. Mix well.
  • Heat olive oil in a pan and sauté onions and green bell peppers for 3 – 5 minutes. Add seasoned jackfruit and cook for another 3 – 5 minutes.
  • Add the BBQ sauce, vegetable broth (or water), mustard and ketchup. Simmer for at least 30 minutes. Add salt and pepper to taste.
  • Serve the pulled jackfruit on a bun with pickles. You could also add lettuce and sliced tomatoes.



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Picture of Yetta Blair, CFNC, CHCC

Yetta Blair, CFNC, CHCC

Yetta is a certified functional nutrition practitioner, holistic cancer coach and speaker. She studied whole-food, plant-based nutrition with T. Colin Campbell, Ph.D., Professor Emeritus of Nutritional Biochemistry at Cornell University. She is a food driven analyst and works with clients to help them use nutrition principles to solve the root causes of their health symptoms. She knows that functional nutrition is the answer to our current healthcare crisis, both for individuals and for society at large, and wants to inform as many people as she can of the power of food to heal. Her promise to clients - if you eat better, you will feel better.