ABOUT JACKFRUIT Jackfruit is a fruit that's rich in nutrients and fiber, widely grown in places like southeast Asia, South America, and the Caribbean. You can buy jackfruit as a whole fruit, sliced into sections, or packaged—often in cans. Check your local specialty supermarkets or Asian food stores first, as these are the most likely places you'll find the fruit. You can also call other grocery stores in the area to ask if they sell jackfruit, or buy jackfruit online. When unripe, jackfruit has a neutral flavor and can work well in savory dishes. Because the flavor is relatively plain, it can easily soak up other seasonings and spices for cooking. When eaten ripe and raw, the taste is very sweet and similar to that of fruits like mangos, bananas, and pineapples. And rumor has it that the complex sweet flavor of Juicy Fruit gum hails from this horned fruit! Jackfruit is packed with B vitamins, vitamin B6 in particular. Vitamin B6, also known as pyridoxine, allows your body to store and use energy from consumed carbohydrates and protein. It's also a great source of potassium, and it contains fiber and protein to help you feel full. This water-dense fruit is also able to keep your skin looking and feeling moisturized, while antioxidants can slow down the aging process. Additional benefits of jackfruit include strengthening your bones, helping maintain your blood pressure, and improving your digestion.
15 min
40 min


  • 2 20- ounce cans of young green jackfruit in water
  • 3 Tbsp extra virgin Greek olive oil
  • 1 red onion minced
  • 1 cup BBQ Sauce
  • 1 Tbsp petimezi
  • 1/2 cup water or vegetable stock
  • Sriracha hot sauce to taste
  • Smoked seasalt to taste
  • Greek yogurt cabbage slaw
  • 4 cups shredded green cabbage
  • 4 cups shredded purple cabbage
  • 2 cups shredded carrots
  • 1 cup full-fat Greek yogurt
  • 1 1/2 tsp dijon mustard
  • 3 tsp water
  • 2 Tbsp petimezi
  • 2 1/2 tsp red wine vinegar
  • Sea salt and freshly ground pepper
  • Buns to serve


  1. Add all of the coleslaw dressing ingredients to a large bowl and whisk well. Top the cabbage and carrots and stir until everything is coated. Refrigerate for a couple of hours.
  2. Drain and rinse the jackfruit from the can. Remove the hard center core, and coarsely chop.
  3. Heat the olive oil in a large skillet over medium heat, then add the onion and cook for 3-4 minutes until soft and translucent. Add the jackfruit, BBQ sauce, petimezi and water. Stir well and simmer for 20 -25 minutes on low-medium heat, stirring occasionally. Finely chop the jackfruit to recreate the pulled pork texture. Add sriracha and salt to taste. To finish, turn the heat up to high and cook for another 10 minutes, stirring frequently.
  4. Assemble your burgers and serve.

Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!

Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!

Love vegetables? Want to learn more great plant-based Mediterranean dishes? Enroll in my online  class “Baked Vegetable Classics!” 

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