7 Delicious Vegan Jackfruit Salad Sandwich Recipes

 7 Delicious Vegan Jackfruit Salad Sandwich Recipes

Are you on a vegan diet and sometimes craving a pulled pork, chicken or tuna salad sandwich? I know I do have these cravings. In this blog post, I am introducing 7 delicious vegan jackfruit salad sandwich recipes for you.

What Is A Jackfruit?

Jackfruit looks very similar to a durian. It grows in parts of Southeast Asia, Africa and Brazil. The jackfruit is the largest eatable fruit growing on trees. It can grow as large as a meter, although its usual size is in the 30 cm length range.

This huge fruit is classified in the same family as the figs and mulberries. The uncooked and ripe jackfruit has a sweet, tropical flavour. Its taste is between pineapple and mango and is often used for sweet desserts.

Young, unripe green jackfruit, usually found in cans, tastes neutral. Therefore, you can marinate it to give it the perfect taste.

With its meat-like texture, the young cooked jackfruit transforms into a realistic meat alternative in dishes that traditionally contain pulled pork, chicken salad, tuna, or crab. You take your pick, and the jackfruit can transform into it!

It is super tasty and incredibly versatile. Jackfruit is an excellent source of Vitamin B and a great source of dietary fibre.

The bonus for vegetarians and vegans is that, unlike animal protein sources, jackfruit doesn’t contain saturated fats or cholesterol, is light in sodium, and is low in calories.

How To Prepare Jackfruit

Do you know how to shred jackfruit? I didn't before I became a vegan. I included a short and interesting video showing you how to shred it.

You will see a lot of waste when you use jackfruit, so some recipes call for several cans.

Watch this “How-To” video for a visual explanation of how to prepare jackfruit.

Best Vegan Jackfruit Salad Recipes

1. Vegan Jackfruit Salad Sandwiches

Ingredients For The Jackfruit Salad

• Organic young green jackfruit in brine or water: 1 can (20 oz), drained, rinsed, and patted dry
• Vegan mayonnaise: ¼ cup
• Dijon mustard: 1 tablespoon
• Capers: 1 tablespoon, chopped
• Caper brine: 1 teaspoon
• Celery: 2 ribs, chopped
• Red onion: ¼ cup, finely chopped
• Dried dill: ½ teaspoon (or 1 teaspoon fresh dill)
• Black pepper: ¼ teaspoon
• Salt: ¼ teaspoon

Ingredients For The Sandwich

• Vegan bread: 8 slices
• Lettuce leaves: 4
• Any other toppings you like (optional)

Method

1. Drain the jackfruit and rinse it before patting it dry with a clean cloth. Remove as much water as possible to keep the salad from becoming soggy.
2. In a large bowl, mash the jackfruit with a potato masher until it is broken up and appears shredded.
3. When it comes to jackfruit, it may be fairly tender or quite rough, so if you have a tougher jackfruit, it may need a little more strength to mash. If you like, cut the jackfruit first before mashing it to make it easier to mash.
4. In a large mixing basin, combine all of the remaining jackfruit salad ingredients, including the mashed jackfruit, and whisk well to combine.

Method To Make Vegan Jackfruit Salad Sandwiches

1. If desired, toast the bread. Place 4 slices on plates and add a lettuce leaf (if using).
2. Add a large scoop of the vegan jackfruit salad on top.
3. Decorate with some capers or a slice of tomatoes and cover with the remaining bread slices on top.
4. Serve and enjoy!

Notes

Oil-free

To make it oil-free, replace the mayonnaise with my vegan sour cream from Fuss-Free Vegan or store-bought vegan yogurt.

Other uses

This jackfruit salad is fantastic on a sandwich, but it's also good served as a dip with crackers or wrapped in lettuce leaves for lettuce wraps.

Make ahead

The jackfruit salad sandwich combination improves with age, making it an ideal make-ahead lunch. Refrigerate prepared jackfruit salad for up to 5 days in an airtight container. Make the sandwiches as soon as possible.

Nutrition

• Calories: 231kcal
• Carbohydrates: 37g
• Protein: 1g
• Fat: 9g
• Saturated Fat: 1g
• Sodium: 356mg
• Potassium: 214mg
• Fiber: 2g
• Sugar: 1g
• Vitamin A: 106IU
• Vitamin C: 2mg
• Calcium: 79mg
• Iron: 1mg

2. BBQ Pulled Jackfruit Sandwiches With Avocado Slaw

Ingredients

• Jackfruit in water: 3- 20oz cans, drained
• Vegan sandwich buns: 4 large
• Yellow onion: 1 large, chopped fine
• 4 cloves minced garlic
• Vegetable broth: 1 cup
• Grapeseed or other cooking oil: 1 tablespoon
• Vegan tomato-based BBQ sauce, plus more for the sandwiches: ½ cup
• Apple cider vinegar: 3 tablespoons
• Vegan Worcestershire sauce: 1½ teaspoons
• Liquid smoke: 1½ teaspoons
• Molasses: 3 tablespoons
• Thyme: 2 teaspoons
• Chilli powder: 1 teaspoon
• Dry mustard: 1 teaspoon
• Smoked paprika: 1 teaspoon

Ingredients For The Avocado Slaw

• Shredded green cabbage: 3 cups
• Avocado: 1 large, mashed
• White vinegar: 2 tablespoons
• Celery seeds: 1 teaspoon
• Organic sugar: 2 teaspoons
• Sea salt and black pepper to taste

Method To Make The BBQ Pulled Jackfruit Mixture

1. Preheat your oven to 400°F (200°C). Open the 3 cans of jackfruit and drain them in a colander.
2. Cut off the tough core in the jackfruit pieces and take out the seeds.
3. Cut the jackfruit into tiny triangle shapes. This will help you to give the jackfruit the stringy, pulled texture.
4. Heat the oil in a large frying pan over medium/high.
5. Sear the chopped onion for 1-2 minutes or until it becomes slightly translucent.
6. Add the garlic and sauté for another couple of minutes.
7. Mix in the jackfruit, then add the vinegar, molasses, vegan Worcestershire sauce, liquid smoke, and all the dry spices.
8. Stir until well combined.
9. Reduce the heat to medium. Pour the vegetable broth into the pan and cover it.
10. Simmer the jackfruit until the liquid is absorbed, approx. 10 minutes. Stir frequently and mash the jackfruit pieces until they become stringy and resemble pulled pork.
11. Spread the jackfruit mixture in an even layer onto a lined baking sheet.
12. Bake in the oven for about 20 minutes.
13. Take the baking sheet out of the oven and add the BBQ sauce to the jackfruit mixture. Stir it until the BBQ sauce is evenly combined with the jackfruit mixture. You may want to use your fork to shred the BBQ-pulled jackfruit even more into tinier pieces. The smaller the jackfruit pieces are, the chewier and more delicious your barbequed pulled jackfruit sandwich will be.
14. Place the baking sheet back in your oven and bake for 20 minutes.
15. I usually make the avocado slaw while the jackfruit mixture is in the oven.

Method To Make The Avocado Slaw

1. Combine the avocado slaw ingredients in a large bowl and mix well.
2. Place the avocado slaw in the refrigerator to keep it cool until the barbecue-pulled jackfruit is ready.

Method To Assemble The Sandwiches

1. Cut the vegan sandwich buns in half.
2. Place the bottom halves onto 4 plates.
3. Add a large scoop of the barbecue-pulled jackfruit mixture.
4. Add a spoonful of the avocado slaw and a drizzle with a small barbecue sauce.

3. Jackfruit Vegan Tuna-Less Salad Sandwiches

Prep time: 15-20 minutes | Total time: 15-20 minutes | Servings: 2

Ingredients

• Young jackfruit: 1- 14 oz can
• Celery: 1 stalk, finely chopped
•  small Red onion: 1 small, finely chopped
• Fresh parsley: 1-2 tablespoons, chopped
• Dijon mustard: 3 tablespoons
• Unsweetened plain plant-based yogurt: 2 tablespoons
• Paprika: ½ teaspoon
• Ground sea salt and pepper to taste

Method

1. Remove the jackfruit from the cans, drain, and rinse it. Add the jackfruit to your food processor and pulse until it is shredded and resembles canned tuna. If you don't have a food processor, you can also chop the jackfruit with a knife.
2. Pour the shredded jackfruit into a medium-sized mixing bowl.
3. Add the celery, onion, parsley mustard, yogurt, paprika, and salt and pepper and stir until it's fully combined.
4. Serve as is or as a sandwich.

Nutrition Per Serving (1 Cup)

• Calories: 52kcal
• Carbohydrates: 9g
• Protein: 2g
• Fat: 1g
• Saturated Fat: 1g
• Polyunsaturated Fat: 1g
• Monounsaturated Fat: 1g
• Trans Fat: 1g
• Sodium: 276mg
• Potassium: 178mg
• Fiber: 2g
• Sugar: 4g
• Vitamin A: 395IU
• Vitamin C: 8mg
• Calcium: 55mg
• Iron: 1mg

4. Jackfruit Pulled Pork BBQ Sandwiches With Coleslaw Or Cucumber Salad

The most flavourful vegan BBQ jackfruit pulled pork-like sandwiches! They are all about this easy gluten-free sauce and slow cooking of this meatless pulled pork for the most tender, rich flavours!

You can serve this salad in tacos, sandwiches or by itself with a side of delicious crunchy coleslaw or cucumber salad!

Prep time: 15-20 minutes | Cook time: 4 hours | Total time: 4 hours 15-20 minutes | Servings: 8

Ingredients For The Jackfruit Pulled Pork

• Jackfruit in water: 4- 20 ounce cans, drained
• Ketchup: 2 cups (gluten-free and organic)
• Celery chopped: ½ cup
• White onion chopped: ½ cup
• Apple cider vinegar: ¼ cup
• Lemon juice: ¼ cup
• Water: ¼ cup
• Coconut sugar: ¼ cup
• Molasses: ¼ cup
• Organic Tamari brewed soy sauce: 2 tablespoons
• Natural liquid smoke: 1 tablespoon
• Dry mustard: 1 tablespoon
• Black pepper: ½ teaspoon
• Ground ginger: ¼ teaspoon
• Onion powder: ¼ teaspoon
• Allspice: ¼ teaspoon
• Olive oil: 2 tablespoons (optional)

Ingredients For The Cabbage Slaw

• Green cabbage: ½ cup, shredded
• Purple cabbage: ½ cup, shredded
• Carrots: ¼ cup shredded
• Vegan mayonnaise: ¼ cup
• Hamburger buns: 8 (gluten-free and vegan)

Method For The Stove Top Version

1. Add all the jackfruit pulled pork ingredients to a large pan.
2. Cover the pot and bring the mixture to a boil.
3. Turn down the heat and simmer for about 45 minutes.
4. Once the mixture is cooked, twist and pull the jackfruit apart with a fork to shred it.
5. Add the olive oil (optional).

Method For The Slow Cooker Version

1. Add all the jackfruit pulled pork ingredients (olive oil is optional and I don't use it) to your slow cooker and cook the jackfruit mixture on high for 4-6 hours.
2. Twist and pull the jackfruit apart with a fork to shred it.
3. Add the olive oil (optional

Method For The Cabbage Slaw

1. Mix the green and purple cabbage, carrots and mayonnaise in a bowl until combined.

Method To Assemble The Sandwiches

1. Toast 8 gluten-free hamburger rolls. Lay them open-faced onto plates. Scoop the jackfruit pulled pork, draining the extra juices, and add it to 8 slices of the buns. Top with coleslaw. Put the roll top on, and serve!

Nutrition

• Calories: 357kcal
• Carbohydrates: 66g
• Protein: 3g
• Fat: 9g
• Saturated Fat: 1g
• Sodium: 1279mg
• Potassium: 437mg
• Fiber: 2g
• Sugar: 28g
• Vitamin A: 1075IU
• Vitamin C: 11.4mg
• Calcium: 61mg
• Iron: 1.3mg

5. Jackfruit Vegan Chicken Salad Sandwiches

This is a Vegan Chicken Salad that you and your family will love. It is ideal to serve it as sandwiches or with some delicious vegan croissants.

This traditional vegan salad is made with green jackfruit and mixed with celery, onions, and pickles for a healthy twist to this popular salad.

Prep time: 15-20 minutes | Total time: 15-20 minutes | Servings: 6

Ingredients

• Jackfruit: 2- 14 oz cans
• Celery: 1 heaping cup of celery, diced
• Red onion: ½ cup, diced
• Dill pickle: ½ cup, diced
• Fresh dill: 2 tablespoons, minced
• Vegan mayonnaise: ¼ cup
• Spice mustard: 1 tablespoon (I use Dijon mustard)
• Lemon juice: 2 teaspoons
• Salt and freshly ground pepper to taste

Method

1. Drain the jackfruit using a colander and rinse it thoroughly. Squeeze out any excess liquid. Pat the jackfruit dry with some paper towels.
2. Using your fingers, hold on to the inside hard piece (similar to pineapple) and pull the jackfruit chunks out, which makes it into large shreds.
3. Set aside.
4. Chop the vegetables and herbs and set them aside.
5. Add the prepared jackfruit and the remaining vegan chicken salad ingredients to a medium-sized bowl. Stir until the ingredients are well mixed.
6. Serve your vegan chicken salad on delicious and crunchy French bread with your favourite toppings.
7. Your sandwiches taste best if you enjoy them within 4 hours of making this delectable vegan chicken salad.
8. Leftover vegan chicken salad can be stored in an airtight glass container in your fridge for 3-5 days.

Recipe Note

If you don't like jackfruit or can't find it, tempeh or smashed chickpeas make a great replacement.

Nutrition (For The Salad Only)

• Calories: 74kcal
• Carbohydrates: 3g
• Protein: 1g
• Fat: 6g
• Saturated Fat: 1g
• Sodium: 203mg
• Potassium: 111mg
• Fiber: 1g
• Sugar: 1g
• Vitamin A: 478IU
• Vitamin C: 6mg
• Calcium: 25mg
• Iron: 1mg

6. Vegan Smoky Tahini Jackfruit Sandwich

Prep time: 25-30 minutes | Cook time: 5 minutes | Total time: 30-35 minutes | Servings: 4

Ingredients For The Smoky Tahini jackfruit

• Tahini: 2 tablespoons
• Maple syrup: 2 tablespoons
• Tamari: 1 tablespoon
• Apple cider vinegar: 1 teaspoon
• Liquid smoke: 1 teaspoon
• Jackfruit: approx. ½ cup, shredded
• Salt and pepper to taste

Ingredients For The Easy Slaw

• Cabbage: 2 cups, shredded
• Vegan mayonnaise: 2 tablespoons
• Pickle brine: 1 tablespoon
• Salt and pepper to taste

Ingredients For The Sauteed Kale

• Avocado oil: 1 tablespoon
• Kale: 2 packed cups, shredded

Ingredients For Everything Else

• Buns: 4 (vegan and gluten-free)
• Vegan mayonnaise
• Mustard
• any other condiments you like!

Method For The Jackfruit

1. Add all the jackfruit ingredients to a medium-sized bowl.
2. Stir until the jackfruit mixture is well combined.
3. Set aside.

Method For The Slaw

1. Add all the slaw ingredients to a smaller bowl.
2. Stir until the slaw is well mixed.
3. Set aside.

Method For The Kale

1. Heat the avocado oil in a pan at medium heat.
2. Add the shredded kale and sauté it for 2-3 minutes until it is wilted.

Method To Assemble The Sandwiches

1. Cut the vegan and gluten-free buns in half.
2. Toast them (optional).
3. Place the bottom half of the buns onto plates or a platter.
4. Distribute the condiments of your choice on the toasted buns.
5. Add a layer of the sauteed kale.
6. Add a large scoop of the jackfruit mixture (you can heat it up before serving it).
7. And finally, add the slaw on top of your buns.
8. Cover them with the top half, serve immediately, and enjoy!

7. Vegan Cuban Jackfruit Sandwiches

This juicy vegan version of a Cuban sandwich will get your mojo back with one bite.

Prep time: 40 minutes | Cook time: 10 minutes | Marinate: 1 hour | Total time: 1 hour 50 mins | Servings: 4

Ingredients For The Cuban Sandwich

• Cuban sandwich loaves: 4 halved
• Sweet Earth Applewood Smoked Flavour Ham Deli Slices: 1 package (3 slices per sandwich)
• Tofurky Hickory-Smoked Deli Slices: 1 package (3 per slices sandwich)
• Jackfruit: 2- 20-oz. cans, shredded (¼ cup per sandwich)
• Follow Your Heart Provolone-Style Slices: 1- 7 oz package (1.5 slices per sandwich)
• Dill pickle sandwich slices: 2 large
• Vegan butter: 3 tablespoons

Ingredients For The Mojo Marinade

• Garlic: 8 cloves, peeled and minced
• White onion: 1, finely chopped
• Fresh lime juice: 6 tablespoons
• Lime zest: 1 teaspoon
• Fresh lemon juice: 6 tablespoons
• Lemon zest: 1 teaspoon
• Fresh orange juice: 1 cup (no pulp)
• Olive oil: ¼ cup
• Dried oregano: ¼ teaspoon crushed
• Fresh oregano: 1 teaspoon, chopped
• Ground cumin: ½ teaspoon
• Salt: 2 teaspoons
• Black pepper: 1 teaspoon
• Liquid smoke: ⅛ teaspoon (optional)

Ingredients For The Sauce

• Vegan mayonnaise: ¼ cup
• Yellow mustard: ¼ cup
• Cayenne pepper: 2 pinches

Method To For The ‘Mojo' Marinade

1. Peel and mince the garlic.
2. Dice the onion.
3. Zest the lemon and lime and add the zest to a large mixing bowl.
4. Add the fresh lemon, lime, and orange juices to the bowl.
5. Stir in the olive oil
6. Mix in the dried and fresh herbs as well as the spices.
7. Stir in the liquid smoke (optional)

Method For The Sauce

1. Stir the mayonnaise, mustard, and cayenne together and mix it well.
2. Set aside.

 Method For The Cuban Sandwich

1. Drain the jackfruit and rinse it thoroughly.
2. Using your fingers, hold on to the inside hard piece (similar to pineapple) and pull the jackfruit chunks out, which makes it into large shreds. (Watch the video below for a visual).
3. For maximum flavour, soak the “shredded” jackfruit in the ‘mojo' marinade for at least 1 hour or overnight.
4. Bake the ‘mojo'-marinated jackfruit on a baking sheet (lined with aluminum foil) at 400°F (200°) for 30 minutes or until browned.
5. Spread the sauce on each open slice of bread.
6. Layer one side with the vegan ham slices and ‘mojo'-marinated jackfruit.
7. Cover with vegan Provolone cheese slices and pickles.
8. Butter the bread's outer surface. Add 1 tablespoon of vegan butter to a skillet or panini press.
9. Cook each sandwich for about 2 minutes until the edges are crispy and the cheese has melted.

Conclusion

If you're looking for a delicious and nutritious vegan jackfruit salad sandwich, you've come to the right place.

I chose the most delicious versions of vegan jackfruit sandwich recipes and presented them to you in this blog post.

You learn about the varieties of vegan jackfruit salad sandwiches, including the ingredients and preparation methods.

I trust you enjoyed this article about the 7 Delicious Vegan Jackfruit Salad Sandwich Recipes. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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