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BBQ Jackfruit Sandwich

  • RECIPE MAKES: 4 sandwiches
  • PREP TIME: 90 minutes
  • COOK TIME: 25–30 minutes

For the BBQ pulled jackfruit

  1. Drain and rinse jackfruit, remove core and shred in a bowl.
  2. Add barbecue sauce, onion, spices, and water; stir until jackfruit is coated.
  3. Cover and place in the refrigerator to marinate for 1 hour.
  4. While the jackfruit is marinating, make the low protein buns.
  5. When ready to cook the jackfruit, heat oil in a large frying pan over medium-high heat.
  6. Add jackfruit and cook for 10 minutes, stirring frequently.
  7. Remove from heat and serve on a low protein bun.

For the low protein buns

  1. In a bowl add water, 1 Tbsp oil, yeast, psyllium husk, and sugar. Mix well and allow to stand for 5 minutes until mixture thickens.
  2. Place low protein flour into a separate bowl. Stir and make a small well in the middle.
  3. Add psyllium husk mixture to the flour. Use your hands to combine, until a dough is formed.
  4. Knead dough for 3–5 minutes in the bowl. Cover with plastic wrap and leave to proof for 30 minutes.
  5. Preheat oven to 400° F.
  6. Line a baking tray with parchment.
  7. Divide the dough into four equal parts; and shape each into a round bread bun.
  8. Place buns on the lined baking tray, brushing the tops with oil.
  9. Bake in the preheated oven for 25–30 minutes, or until browned and crisp. The bases should sound hollow when tapped. Cool on a wire rack.


Nutrition Info Per Serving (1 sandwich):

Calories: 430 | Protein: 2.6 gPhenylalanine: 78 mg | Leucine: 133 mg

  • For the BBQ pulled jackfruit:
  • 1 can (480 g) jackfruit in brine
  • 1 cup (180 g) low protein barbecue sauce
  • 1/2 cup (100 g) red onion, finely chopped
  • 1 tsp paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp minced garlic
  • 2 Tbsp water
  • 1 Tbsp vegetable oil
  • For the Low-Protein buns:
  • 3/4 cup (180 ml) warm water
  • 2 Tbsp vegetable oil, divided
  • 1 Tbsp (12 g) dried yeast
  • 1 Tbsp (9 g) psyllium husk
  • 1 Tbsp (12 g) sugar
  • 2 1/4 cups (240 g) low protein flour