If you’re looking for a light, healthy, and vegan-friendly alternative to traditional BBQ sandwiches, Jackfruit BBQ Lettuce Wraps are the perfect solution. With its meat-like texture, jackfruit is an excellent substitute for pulled pork, and when paired with a smoky, tangy BBQ sauce, it creates a satisfying dish that’s sure to please everyone — whether vegan or not.
These wraps are fresh, delicious, and easy to make, offering a perfect balance of savory BBQ flavor and crisp, crunchy lettuce. Great for a light lunch, dinner, or party appetizer, they’ll be a crowd-pleaser for sure!
1. Why You’ll Love Jackfruit BBQ Lettuce Wraps
Here are just a few reasons to fall in love with this recipe:
- Healthy and Light: Packed with fiber, antioxidants, and protein, these wraps are a healthy, low-carb alternative to traditional BBQ sandwiches.
- Flavorful and Savory: The combination of BBQ sauce and jackfruit mimics the rich flavors of pulled pork, making it satisfying for meat eaters and vegans alike.
- Quick and Easy: Ready in under 30 minutes, these wraps are great for weeknight dinners or meal prepping.
- Low-Calorie: Using lettuce wraps instead of bread makes this dish a light and refreshing choice that’s full of flavor without the extra calories.
- Customizable: Add your favorite toppings, vegetables, and sides to make this dish your own.
2. Ingredients You’ll Need for Jackfruit BBQ Lettuce Wraps
This recipe uses simple, wholesome ingredients that come together to create a delicious dish:
For the Jackfruit BBQ Filling:
- Canned Young Green Jackfruit in Brine or Water: 2 cans (about 20 oz each)
- Olive Oil: 1 tablespoon (for sautéing)
- Red Onion: 1 medium, finely chopped
- Garlic: 3 cloves, minced
- BBQ Sauce: 1 cup (use your favorite brand or homemade BBQ sauce)
- Apple Cider Vinegar: 1 tablespoon (for a tangy kick)
- Smoked Paprika: 1 teaspoon (for smoky flavor)
- Ground Cumin: 1/2 teaspoon (optional, for a depth of flavor)
- Salt and Pepper: To taste
For the Lettuce Wraps:
- Large Lettuce Leaves: 8–10 (romaine or butter lettuce works best as they hold up to the filling)
Optional Toppings:
- Sliced Avocado: For creaminess
- Pickled Red Onion: Adds a tangy crunch
- Sliced Jalapeños: For a spicy kick
- Fresh Cilantro: For garnish
- Coleslaw: For added crunch and freshness
3. Step-by-Step Instructions for Making Jackfruit BBQ Lettuce Wraps
1. Prepare the Jackfruit:
- Open the cans of jackfruit and drain well. Rinse the jackfruit thoroughly to remove any brine or excess liquid.
- Cut the jackfruit into smaller pieces, removing any tough seeds or cores (they are typically in the center of the pieces).
2. Cook the Jackfruit:
- Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3–4 minutes until softened and translucent.
- Add the minced garlic and cook for another 1–2 minutes until fragrant.
- Add the jackfruit to the skillet and use a fork or spoon to shred it into smaller pieces. Cook for about 5 minutes, stirring occasionally.
3. Add the BBQ Sauce:
- Pour in the BBQ sauce, apple cider vinegar, smoked paprika, ground cumin, and salt and pepper. Stir well to combine and make sure the jackfruit is evenly coated.
- Simmer the mixture on low heat for 10–15 minutes, allowing the sauce to thicken and the flavors to meld together. Stir occasionally to avoid sticking.
4. Prepare the Lettuce Wraps:
- While the jackfruit is simmering, carefully separate the large, intact leaves from the head of lettuce. Wash and dry the leaves, trimming the base if necessary to make them easier to fold.
5. Assemble the Wraps:
- Once the jackfruit has absorbed the BBQ sauce and is well-seasoned, take the skillet off the heat.
- Spoon a generous amount of the BBQ jackfruit mixture into the center of each lettuce leaf.
- Add any optional toppings like sliced avocado, pickled red onion, fresh cilantro, or sliced jalapeños.
6. Serve:
- Fold the sides of the lettuce leaf over the filling to create a wrap, and serve immediately while the jackfruit is warm. Enjoy with a side of coleslaw or roasted veggies for a complete meal.
4. Tips for the Best Jackfruit BBQ Lettuce Wraps
- Choose Young Green Jackfruit: Be sure to use canned young green jackfruit in brine or water. Do not use ripe jackfruit, as it’s too sweet and soft for savory dishes.
- Shred the Jackfruit Well: Use a fork to shred the jackfruit into bite-sized pieces to mimic pulled pork. The more finely shredded it is, the better the texture will be.
- Adjust the Spice: Add more chili powder, cayenne pepper, or hot sauce to the BBQ sauce if you prefer extra heat.
- Make Your Own BBQ Sauce: If you’re feeling adventurous, you can make your own BBQ sauce to control the sweetness and spice level.
- Use Crunchy Toppings: Fresh avocado, cilantro, or pickled vegetables work great for adding a bit of freshness and crunch to the wraps.
5. Serving Ideas for Jackfruit BBQ Lettuce Wraps
These wraps are light but filling, and you can pair them with a variety of sides:
- Coleslaw: The crunchy, tangy coleslaw pairs perfectly with the savory BBQ jackfruit.
- Roasted Veggies: Try serving with a side of roasted sweet potatoes, carrots, or cauliflower for a complete meal.
- Sweet Potato Fries: For a more indulgent side, sweet potato fries offer a wonderful contrast to the savory wraps.
- Corn on the Cob: Grilled corn with lime and chili powder makes a perfect side to this BBQ-inspired dish.
6. Nutritional Benefits
These Jackfruit BBQ Lettuce Wraps are a light, healthy, and satisfying meal:
- Low-Calorie: Using lettuce wraps instead of tortillas reduces the calorie count, making this a lighter choice.
- High in Fiber: Jackfruit is a great source of dietary fiber, which aids digestion and helps you stay full longer.
- Packed with Antioxidants: The spices in the BBQ sauce (like smoked paprika and cumin) offer antioxidant properties that are great for overall health.
- Vegan and Gluten-Free: This dish is naturally vegan and gluten-free, making it suitable for a variety of dietary preferences.
FAQs
- Can I use regular tortillas instead of lettuce for the wraps?
Yes, if you prefer tortillas, feel free to swap the lettuce for soft corn or flour tortillas. - What other vegetables can I add to the hash?
You can add bell peppers, mushrooms, zucchini, or corn to the hash for extra flavor and texture. - Can I make this recipe spicy?
Yes, you can add chili flakes, cayenne pepper, or hot sauce to the BBQ sauce to make it spicier. - Can I use fresh jackfruit instead of canned?
Fresh jackfruit is a great option, though it can be harder to prepare. Canned jackfruit is more convenient and quicker to work with for this recipe. - What’s the best way to store leftovers?
Store the leftover BBQ jackfruit mixture in an airtight container in the fridge for up to 3 days. Reheat before serving. - Can I make this dish ahead of time?
Yes! You can cook the BBQ jackfruit ahead of time and store it in the fridge. Assemble the wraps just before serving. - Can I use other meats instead of jackfruit?
Yes, you can substitute jackfruit with pulled pork, shredded chicken, or tempeh for a non-vegan option. - Can I add cheese to the wraps?
Yes, adding shredded cheese like cheddar or vegan cheese can add a rich, melty texture to the wraps. - How do I make the BBQ sauce from scratch?
You can make a simple BBQ sauce using ketchup, apple cider vinegar, brown sugar, smoked paprika, garlic powder, and salt. - Is this dish low-carb?
Yes, by using lettuce wraps instead of tortillas, this dish is naturally low-carb and perfect for those on a keto or low-carb diet.
Jackfruit BBQ Lettuce Wraps offer a fun and delicious vegan twist on traditional BBQ, with all the savory flavor of pulled pork but without the meat. They’re easy to make, highly customizable, and perfect for a light, healthy meal. Whether you’re vegan, vegetarian, or just looking for a new twist on BBQ, these wraps are sure to satisfy!