Active time: 10 minutes Total time: 25 minutes
Jackfruit is a sustainable tropical fruit with a mild flavor and dense, “meaty” texture that shreds just like barbecue pork. It’s also fiber-rich: A 1/2-cup (89g) serving supplies 29% of the USDA recommendation for fiber and 20% of daily potassium intake. Look for plain green jackfruit (without sauce) in cans or in the refrigerated section where you find tofu.
RD tip: While this meal is a great meat substitute for vegans, it is low in protein. Enjoy these sliders with a side of beans, or compensate with higher-protein meals during other parts of the day to hit your protein goal.
Vegan BBQ Jackfruit Sliders With Slaw
For the slaw
- 4 cups bagged coleslaw mix
- 2 tablespoons vegan mayonnaise
- 1 tablespoon cider vinegar
- 1/4 teaspoon celery salt
For the sliders
- 1 tablespoon olive oil
- 1/2 large onion, sliced
- 1 14-ounce (400g) can plain green jackfruit, drained
- 1/2 cup (117g) low-sodium ketchup
- 1 1/2 tablespoons vegan Worcestershire Sauce
- 1 tablespoon Dijon mustard
- 1 teaspoon Sriracha
- 4 whole-wheat sandwich thins, toasted
Stir together the coleslaw ingredients and set aside.
Heat the oil in a large, nonstick skillet over medium-high heat. Add the onions and cook, stirring frequently, until tender and beginning to brown, 3 minutes. Meanwhile, break apart the jackfruit pieces, setting aside the tougher stem and seed parts. Chop the tougher bits and add to the shredded pieces. Add to the skillet and cook, stirring occasionally, until the jackfruit begins to brown, 2 minutes.
In a small bowl, mix the ketchup, Worcestershire sauce, mustard and Sriracha. Add to the skillet with 1/3 cup (80ml) water. Cover, reduce heat to low, and simmer, stirring occasionally, for 10 minutes.
Divide the jackfruit among the bottom buns. Top each sandwich with 1/2 cup of the coleslaw and the top half of the bun. Serve with the remaining coleslaw on the side.
Serves: 4 | Serving Size: 1 sandwich (1/2 cup/110g jackfruit, 1cup/60g slaw)
Nutrition (per serving): Calories: 244; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 534mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 22g; Protein: 7g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.