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Recipes

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)

Vegan pulled jackfruit tacos recipe – how does that sound? Yep, it’s just like smoky pulled pork, but with no meat required. It’s also gluten free, low FODMAP and dairy free too.

Vegan pulled jackfruit tacos recipe, anyone? It’s actually really easy to make and as someone who’s a bit of a prolific meat eater, I’m totally in love with pulled jackfruit when it’s done right. So here’s how I do mine!

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)

As someone who’s grown up all my life as a meat-eater (and is still a meat-eater most days out of necessity), I’m quite fussy when it comes to meat and dairy alternatives.

Meat is so often the focal point of my favourite dishes and leaving them out or replacing them with more veg only feels like a part of my meal is missing. Anyone else feel like that?!

But if it’s possible to replace the meat with an alternative that still allows me to have the exact same meal… that’s totally fine by me!

Of course – the alternative to meat has got to be every bit as nice as eating meat too. And that’s why my vegan pulled jackfruit tacos recipe is a new meat-free Monday AND Taco Tuesday favourite.

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)

So what’s it like? The pulled jackfruit is lovely, tender and stringy in texture, just like slow-cooked pulled pork. Then it’s coated in a blend of mild spices and BBQ sauce, instantly adding that sweet, smoky pulled pork-like flavour.

Then, to assemble them in tacos, I spread a little of my pulled jackfruit in some toasted gluten free wraps. If you head down to the free from aisle these days, you’ll find some awesome wraps in every supermarket here in the UK.

So don’t forget to add those to your shopping list! Next, throw in some roasted sweet potato with my pink pickled cabbage and some fresh coriander.

Of course, I often also throw in a little smashed avocado and vegan cheese too. All that’s left to do is take one massive bite!

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)

And I thought I’d throw in my pink pickled cabbage recipe here, just in case you fancy making it too.

As I said, this part is totally optional, but I absolutely love the,   pickled flavour and that vibrant pink colour.

You can make this in a jar ahead of time and keep it in the fridge until you want to make your vegan pulled jackfruit tacos. Easy peasy!

Oh and don’t forget – a 75g serving of red cabbage is low FODMAP. Here’s the recipe…

Pink Pickled Cabbage
Yield: 1 jar

Pink Pickled Cabbage

Prep Time: 15 minutes
Total Time: 15 minutes

Here's the recipe for my homemade pink pickled cabbage. It's simple to make and doesn't involve any cooking, but you will need a nice, big, tall jar to keep it in!

Ingredients

  • 1/2 head of red cabbage
  • 1/2 tbsp caster sugar
  • 120ml water
  • 120ml red wine vinegar
  • 1 tsp garlic-infused olive oil
  • 1/2 tsp salt

Instructions

  1. Shred your head of red cabbage by finely chopping it with a knife or carefully slicing it using a mandolin.
  2. Grab a large mixing bowl and mix together your red wine vinegar, water, garlic-infused oil and sugar in a bowl until all the sugar has dissolved. You've now made your brine!
  3. Add your shredded red cabbage to a jar and fill it with as much brine as possible, so it's covering all of the red cabbage. If your jar is quite wide, you might need to make more brine to completely cover all of your red cabbage. Pop the lid on and keep in the fridge for up to 6 months.
  4. You can happily repeat this recipe with the half head of red cabbage you have leftover, but make sure you have another jar handy!

Nutrition Information:

Yield:

1

Serving Size:

1

Amount Per Serving: Calories: 288Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 0mgSodium: 1291mgCarbohydrates: 36gFiber: 11gSugar: 20gProtein: 6g

Nutritional info is estimated and not always accurate.

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)

Ok, so here’s your shopping list for my vegan pulled jackfruit tacos recipe! Note that products like jackfruit aren’t always available in every supermarket but they are available in Tesco and Asda for example.

Ingredients for my vegan pulled jackfruit tacos recipe

For the jackfruit

  • 2 400-500g tins of Jackfruit in brine or water
  • 1 tbsp smoked paprika
  • 1/2 tsp cumin
  • 1 tsp brown sugar
  • 1 tsp black pepper
  • pinch of salt
  • 100g gluten free BBQ sauce (I use FODY foods BBQ sauce which is gf and low FODMAP)
  • garlic-infused olive oil for frying

For the roasted veggies

  • 200g of cubed sweet potato (roughly one large sweet potato)

To serve

  • 4 gluten free tortilla wraps
  • pickled red cabbage (recipe above)
  • coriander (optional)
  • vegan cheese (optional)
  • mashed avocado (optional)

Looking for the method? Keep scrolling down this post until you see the recipe card 👇🏻

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)

And here’s a few answers to some frequently asked questions, as well as a few tips and product recommendations for this recipe.

Hopefully this will help you to make this recipe perfect, first time!

Can I make this recipe gluten free? Is it suitable for Coeliacs?

It is gluten free, though nobody would know just by tasting it – trust me!

Bear in mind that minimising cross-contamination is hugely important if you’re Coeliac or making this for someone who is. Here’s some tips from Coeliac UK on minimising the risk of cross contamination.

Also, make sure that all ingredients used don’t have any gluten-containing ingredients. Then make that that they also don’t have a ‘may contain’ warning for gluten, wheat, rye, barley, oats (which aren’t gf), spelt and khorasan wheat (aka Kamut).

Here’s some more info from Coeliac UK on identifying safe gluten free products.

Is your vegan pulled jackfruit tacos recipe dairy free?

Yep, this recipe is dairy free!

Can I make this recipe vegan?

It is vegan!

Is your pulled jackfruit tacos recipe low FODMAP?

Yes! Especially as the amount of food this meal creates is enough to serve 3 people. So a single serving size is low FODMAP. Wanna know why? Here’s the details…

  • Jackfruit is low FODMAP up to around 200g for a single person. And once you’ve prepared your jackfruit by draining it and removing all the seeds/core, you should have 200g of jackfruit split between 3 people.
  • Sweet potato can be high FODMAP in larger serving sizes so stick to less than 70g per person if you’re in the elimination phase of the diet.
  • Red cabbage is also low FODMAP in serving sizes of 75g – more than enough to top your tacos with.
  • The low FODMAP BBQ sauce is safe in serving sizes of 33g, hence why this recipe is split between three people.
  • A lot FODMAP serving size of avocado is 20g too, so go easy on it if you’re having it as an optional extra during the elimination phase.

But be wary about what wraps you pair with this recipe – as not all will be low FODMAP. In the photos, I used Old El Paso’s gluten free wraps, which don’t contain any high FODMAP ingredients.

If in doubt, I’d recommend using hard corn shell tacos like these from Sainsbury’s – they’re gluten free and 100% low FODMAP too at the time of writing due to only having 3 simple ingredients.

Vegan cheese is also never low FODMAP certified here in the UK, so you might wanna give it a miss if you’re in the elimination phase. Sometimes it’s best not to risk it!

Hey, can I make this recipe using pork?

I would highly implore you to give my version a go with jackfruit first – trust me, it’s awesome without meat!

But if you wanted to make pulled pork tacos, you can of course just use my spice blend us a rub for your meat and add the BBQ sauce at the end.

Obviously it won’t be vegan then 😂

Which BBQ sauce should I use that’s gluten free? What about low FODMAP?

If you’re NOT low FODMAP and just gluten free, you can always use this Heinz BBQ sauce. At the time of writing, it has no gluten-containing ingredients and no may contain warning.

Personally, I have always used FODY Foods BBQ sauce because it’s low FODMAP and gluten free. I buy mine from Amazon. It’s low FODMAP in servings of 33g and also certified safe for vegans.

What gluten free wraps should I use to make this?

In the photos, I used Old El Paso’s gluten free wraps, which don’t contain any high FODMAP ingredients.

But you could also use hard corn shell tacos like these from Sainsbury’s which are gluten free, vegan and low FODMAP too. The choice is yours!

Can I print your vegan pulled jackfruit tacos recipe?

Of course! Just hit the print button located on the recipe below 👇🏻 (otherwise you might end up printing this entire post which would probably make your printer go into early retirement)

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)
Yield: 2

Vegan Pulled Jackfruit Tacos Recipe (gluten free, low FODMAP, dairy free)

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes

My vegan pulled jackfruit tacos recipe are the ultimate meat-free Monday meets Taco Tuesday feast! Super sweet, smoky with chunky roasted veg, in soft gluten free wraps.

Ingredients

For the jackfruit

  • 2 400-500g tins of Jackfruit in water or brine
  • 1 tbsp smoked paprika
  • 1/2 tsp cumin
  • 1 tsp brown sugar
  • 1 tsp black pepper
  • pinch of salt
  • 100g gluten free BBQ sauce (see links above if low FODMAP)
  • garlic-infused olive oil for frying

For the roasted veggies

  • 200g of cubed sweet potato

To serve

  • 4 gluten free tortilla wraps
  • pickled red cabbage (recipe above)
  • coriander (optional)
  • vegan cheese (optional)
  • mashed avocado (optional)

Instructions

For the jackfruit

  1. Start by preparing the two tins of jackfruit. Drain the brine by placing the contents of both tins into a colander over the sink. Pat them dry a little with some kitchen roll.
  2. Grab a separate, large mixing bowl for all the odd bits we're going to remove from the jackfruit pieces. There's two parts you want to remove from the jackfruit pieces - any seeds and any hard, solid bits. We only want the stringy bits!
  3. So start tearing away all the stringy bits of the jackfruit and place them in a separate bowl. Leave all the unwanted parts in the colander. For this to really resemble pulled pork, you need to be quite picky about what parts you leave in and what you leave out! I left out any weird-shaped bits.
  4. Now you've prepared your jackfruit, add in all your dry spices and ingredients for the jackfruit. Mix it all in thoroughly with a spoon.
  5. Heat up 2 tbsp of oil in a large frying pan at a medium heat. Add in your jackfruit for fry in the oil for around 5 minutes. Finish by adding in your BBQ sauce and mix quickly. Allow to cook for a further 30 seconds and turn off the heat.
  6. That's your jackfruit done!

For the roasted veg

  1. Pre-heat your oven to 220C or 200C (fan).
  2. For the roasted veggies, simply cube 200g of sweet potato.
  3. Pop on a baking tray and drizzle them with a little oil.
  4. Roast in the oven for 20-30 minutes.

To assemble and serve

  1. Take your gluten free tortilla wraps and place a little of the vegan pulled pork in a line down the middle.
  2. Add your roasted sweet potato next.
  3. Top with a little pink pickled cabbage (recipe card is earlier in this post)
  4. Top with a little extra avocado, vegan cheese and roughly chopped coriander if you fancy. I threw on some chopped radish too.
  5. Enjoy!


Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 599Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 986mgCarbohydrates: 102gFiber: 13gSugar: 35gProtein: 12g

Nutritional info is estimated and not always accurate.

Thanks for reading all about my vegan pulled jackfruit tacos recipe! If you make it, I’d love to see how it turned out so don’t forget to take a snap of your creations and tag me on Instagram!

Any questions about the recipe? Please do let me know by following me on Instagram and leaving me a comment on a recent photo!

Thanks for reading,

Becky xxx

Oh and don’t forget to pin this for later!

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