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Pulled Jackfruit Sandwich

Say hello to my Gluten Free and Vegan Pulled Jackfruit Recipe. It's low FODMAP and dairy free too.
Prep Time 10 minutes
Cook Time 30 minutes
Servings 2


For the pulled jackfruit

  • 280g young green jackfruit I buy tins that have a drained weight of 280g in brine or water
  • 150g low FODMAP vegan barbecue sauce (I use Fody Foods BBQ Sauce)
  • 1 tsp smoked paprika
  • a pinch of cayenne pepper
  • salt & pepper
  • 1 tsp garlic oil
  • 300ml water
  • small amount of oil for frying

For the sandwich

  • 2 slices of gluten free bread
  • dairy free spread
  • lettuce leaves
  • tomato sliced
  • fresh chives


  • Drain all the water off your jackfruit in a colander. Then rinse the jackfruit under the tap. Once you've done this, break the jackfruit up into smaller pieces using your hands. You will break it up further when it's cooking too.
  • Heat up a frying pan with a little oil and add your jackfruit. At this point also add your salt, pepper, smoked paprika and cayenne pepper. Mix them all in so your jackfruit is evenly covered.
  • Then add a little garlic infused olive oil and stir it in.
  • After 3-4 minutes cooking add your vegan and low FODMAP barbecue sauce and allow to simmer for about 30 minutes.
  • Whilst it simmers I gradually added about 300ml of water just so the sauce didn't reduce too much. I also kept breaking the jackfruit up with a wooden spoon along the way.
  • Once the jackfruit has been on for 30 minutes it should be lovely and tender and have the consistency of pulled meat. At this point I use a potato masher on it, just to break it down even more.
  • Then it's time to construct your sandwich! Grab two slices of gluten free bread, add some dairy free spread and then spoon on some of your pulled barbecue jackfruit. (You won't need all of it!)
  • Add lettuce, tomato and some fresh chives before completing your sandwich!
  • Enjoy!


* you won't use up all that jackfruit in one sandwich but it keeps really well for another day or if you want to make a pulled jackfruit sarnie for somebody else too!
* jackfruit can be bought in a tin online or at your local Chinese supermarket.