Savory, tender, and deliciously juicy are words you’d typically use to describe a steak—but jackfruit, which has become one of the hottest meat substitutes at the supermarket, does a pretty good job of embodying those traits, too. Thanks to its versatile texture (and neutral taste!), there’s nothing this bumpy-skinned South Asian fruit can’t do.
Like tofu, jackfruit’s allure lies in its ability to absorb virtually any type of flavor, making it an all-star in both sweet and savory dishes, says Kelly McGrane, RD, nutritionist for Lose It!. Stew or boil the fruit’s flesh in coconut milk and spices and sweet ripe jackfruit is a perfect topping for oatmeal or rice pudding. Milder, not-yet-ripe jackfruit, meanwhile, is perhaps the *best* plant-based sub for pulled chicken or pork in sandwiches, tacos, and more.
McGrane personally loves simmering the “meat” of this fruit in curry, tossing it with BBQ sauce, or cooking it with cumin and chili powder to (ahem) jack up burrito bowls.
We won’t lie, though: Fresh jackfruit can be kind of a pain to buy and prepare (the fruit are HUGE). Luckily, it’s pretty easy to find canned these days, which is more convenient and less intimidating than the idea of hacking away at a ginormous whole fruit to get to the good stuff. Just look for jackfruit canned in brine (and not syrup!) to avoid unnecessary added sugar—especially in savory dishes, says McGrane.
Magical as jackfruit’s flavor and texture may be, it doesn’t quite stack up to the likes of tofu, tempeh and beans in the nutrition department. In fact, it’s higher in carbs and only contains three grams of protein per cup shredded, explains McGrane. So, uh, you may want to include another source of protein in your meal.
That said, the meat substitute’s unique flavor and texture make it a must-try. Whether you’re looking to up your #MeatlessMonday game with jackfruit tacos or cook up some vegan pulled pork, these jackfruit recipes are pure gold.
Looking for jackfruit recipes that’ll make carnivores drool? Simmered in savory barbecue sauce and topped with a tangy homemade slaw, this pulled jackfruit is to die for.
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Per serving: 465 calories, 10.5 g fat (3 g saturated), 83 g carbs, 14 g sugar, 597 mg sodium, 2 g fiber, 5 g protein
Top your slow-cooked bulgogi jackfruit with avocado mash and pico de gallo and you’ve got an anytime-of-day meal packed with flavor and nutrients.
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Per serving: 242 calories, 7 g fat, 41 g carbs, 26 g sugar, 5 g fiber, 6 g protein
Using your favorite nut in the “cream” sauce, this veggie-packed jackfruit dish tastes delicious as a filling for burritos or tacos, or enjoyed on its own.
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Per serving: 315 calories, 13 g fat (2 g saturated), 49 g carbs, 5 g sugar, 683 mg sodium, 4 g fiber, 7 g protein
Cauliflower crust gets a flavor upgrade with sweet potato in this red onion-topped BBQ jackfruit pizza. If only delivery tasted this good.
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Per serving: 146 calories, 2 g fat (1 g saturated), 25 g carbs, 589 mg sodium, 5 g sugar, 3 g fiber, 2 g protein
Topped with garlic chipotle sauce, avocado, salsa and vegan sour cream, this aromatic take on classic jackfruit tacos is sure to become a staple in your dinner rotation.
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Per serving: 378 calories, 2 g fat, 83 g carbs, 6 g sugar, 657 mg sodium, 2 g fiber, 2 g protein
Whether you’re sick or need a mess-free way to get your jackfruit fix, a tasty, warming soup is a great way to go.
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Per serving: 217 calories, 8 g fat (1 g saturated), 36 g carbs, 1,331 mg sodium, 2.5 g sugar, 3 g fiber, 3 g protein
Science says avocado makes everything infinitely better—and the crunchy slaw that pairs with this saucy shredded jackfruit is no exception.
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Per serving: 431 calories, 14 g fat (3 g saturated), 65 g carbs, 1,000 mg sodium, 17 g sugar, 16 g fiber, 12 g protein
Think all jackfruit recipes are tacos or BBQ? Nope! Jackfruit is so versatile you can even use it to mimic seafood for a protein-rich dip. Now that is sorcery.
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Per serving: 230 calories, 17 g fat (3 g saturated), 12 g carbs, 356 mg sodium, 3 g sugar, 6 g fiber, 8 g protein
Curries are famously vegetarian-friendly, and this one uses jackfruit to offer up a chewier, meatier texture.
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Per serving: 369 calories, 3 g fat (1 g saturated), 86 g carbs, 347 mg sodium, 8 g sugar, 6 g fiber, 4 g protein
Okay, is there anything this hearty wrap doesn’t contain? This recipe basically wrapd the entire produce aisle in a tortilla, and I am so not complaining.
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Per serving: 441 calories, 5 g fat (2 g saturated), 87 g carbs, 790 mg sodium, 1 g sugar, 15 g fiber, 14 g protein
Forget chicken nuggets. Here, healthy fats (from hemp seeds) team up with loads of fiber (from the jackfruit) for a mouth-watering meal.
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Per serving: 592 calories, 25 g fat (2 g saturated), 79 g carbs, 54 g sugar, 679 mg sodium, 9 g fiber, 21 g protein
If you want to come home to a delicious meal, jackfruit that’s been soaking up chipotle, adobo, and garlic flavors all day long will be your saving grace.
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Per serving: 319 calories, 2 g fat (1 g saturated), 74 g carbs, 1 g sugar, 559 mg sodium, 5 g fiber, 4 g protein
Give that vegan mac a sweet ‘n sour makeover by sneaking some chunks of BBQ-flavored jackfruit into the mix.
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Per serving: 387 calories, 6 g fat (1 g saturated), 66 g carbs, 10 g sugar, 548 mg sodium, 12 g fiber, 17 g protein
This vegan-friendly take on a tuna melt will make you a believer. Top with with melty soy- or coconut-based cheese and you’re golden.
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Per serving: 52 calories, 1 g fat (1 g saturated), 8 g carbs, 3 g sugar, 276 mg sodium, 2 g fiber, 2 g protein
Combining jackfruit with beans is a genius way to turn this Mexican-style meal into a protein and fiber fiesta.
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Per serving: 664 calories, 6 g fat (1 g saturated), 138 g carbs, 34 g sugar, 911 mg sodium, 19 g fiber, 25 g protein
Maple and buffalo create a sweet-tangy flavor. You’ll want to make this addictive meatless meal over and over again.
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Per serving: 414 calories, 8 g fat (1.5 g saturated), 73 g carbs, 24 g sugar, 817 mg sodium, 16 g fiber, 11 g protein
This salad is the perfect sweet and savory filling for stuffing into sandwiches and pita pockets.
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Per serving: 117 calories, 4 g fat (0 g saturated), 20 g carbs, 9 g sugar, 240 mg sodium, 7 g fiber, 1 g protein
Topped with refried beans and ever-necessary guac, this dish contains nearly an entire day’s worth of fiber.
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Per serving: 391 calories, 17 g fat (2 g saturated), 53 g carbs, 8 g sugar, 897 mg sodium, 19 g fiber, 10 g protein
Sesame seeds, shredded coconut, and ground cardamom add nutty, warm flavor to this jackfruit stir fry.
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Per serving: 442 calories, 11 g fat (4 g saturated), 81 g carbs, 7 g sugar, 618 mg sodium, 10 g fiber, 10 g protein
These tacos are basically the vegan version of a meatball sub—and I am here. for. it.
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Per serving: 92 calories, 1 g fat (1 g saturated), 18 g carbs, 1 g sugar, 139 mg sodium, 1 g fiber, 2 g protein
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