I first developed this recipe back in 2009 for a kids’ cooking class, aiming for something healthy, fun, and easy enough for little hands. The goal was to let them test their culinary chops without any sharp knives! It was a huge hit (I only had to duck from flying avocado once or twice!). I’ve since given this classic a plant-based glow-up, swapping in hearty jackfruit for a smoky, “pulled” texture that pairs perfectly with the barbecue sauce. The combination of smoky BBQ, sweet mango, and creamy avocado is pure South Florida sunshine. The mangos for the original class came straight from my backyard, and that fresh, local spirit is still at the heart of this vibrant dish.
Ingredients
• For the BBQ Jackfruit
• 2 cans (20 ounces / 565g each) young green jackfruit in brine or water
• 1 tablespoon olive oil
• 6 tablespoons favorite vegetarian barbecue sauce, plus more for serving
• For the Mango Salsa
• 1 large mango, peeled, pitted, and cut into small dice
• 2 tablespoons small-diced red onion
• 2 tablespoons small-diced green bell pepper
• 12 fresh cilantro leaves, chopped
• Juice of 1 lime
• 1 tablespoon olive oil
• Salt and freshly ground black pepper, to taste
• For Assembly
• 4 fresh white corn tortillas
• Vegetable oil, for tortillas
• 6 tablespoons shredded lettuce
• 1 large avocado, sliced (about 8 slices)
• Fresh cilantro, for garnish
Instructions
1. Prepare the Jackfruit and Salsa
2. Drain and rinse the jackfruit thoroughly. Pat it dry. Using your hands or two forks, shred the jackfruit pieces, removing any tough core sections or seeds.
3. In a medium bowl, combine the mango, red onion, bell pepper, chopped cilantro, lime juice, and 1 tablespoon of olive oil. Season with salt and pepper, stir to combine, and set aside to let the flavors meld.
4. Cook and Assemble
5. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the shredded jackfruit and cook, stirring occasionally, until it begins to brown and crisp up slightly, about 5-7 minutes.
6. Reduce the heat to low, pour in the 6 tablespoons of barbecue sauce, and stir to coat the jackfruit completely. Let it simmer for 2-3 minutes until the sauce is thick and warmed through. Set aside.
7. Warm a nonstick pan or griddle over medium heat. Lightly rub both sides of a tortilla with vegetable oil. Place the tortilla in the pan and heat until soft and lightly browned, about 1 minute per side. Repeat with the remaining tortillas.
8. Lay the warm tortillas on a clean surface. Top each one with shredded lettuce, a generous portion of the BBQ jackfruit, a spoonful of mango salsa, and 2 slices of avocado. Drizzle with extra barbecue sauce and sprinkle with fresh cilantro to serve.
Nutritional Information
• Serving Size: 2 Tacos
• Calories: 380 kcal
• Protein: 6g
• Fat: 18g
• Carbohydrates: 52g
• Fiber: 12g
• (Note: is an estimate and may vary based on used.)
Pro Tips
• For the best texture, use young green jackfruit packed in brine or water, not syrup. Be sure to rinse it very well to remove any “canned” taste before shredding.
• Let the jackfruit get a little crispy in the pan before adding the BBQ sauce. This creates a fantastic contrast between the caramelized edges and the tender, saucy interior.
• Add a finely diced jalapeño or a pinch of red pepper flakes to the mango salsa for a spicy kick that beautifully complements the sweetness.
• To warm tortillas without oil, wrap the stack in a damp paper towel and microwave for 30-45 seconds until steamy and pliable.
FAQ
Q: How can I add more protein to these vegetarian tacos
A: To boost the protein, consider adding a scoop of black beans or seasoned lentils alongside the jackfruit. A sprinkle of toasted pumpkin seeds (pepitas) or a dollop of cashew crema can also add a bit of protein and healthy fats.
Q: What can I use instead of jackfruit for a vegetarian pulled texture
A: If you can’t find jackfruit, shredded king oyster mushrooms are a fantastic substitute. Sauté them until they release their water and start to brown, then proceed with the BBQ sauce. Another great option is to use firm or extra-firm tofu that has been frozen, thawed, and then crumbled or shredded.
Q: Can I make the BBQ jackfruit and mango salsa ahead of time
A: Absolutely! Both the BBQ jackfruit and the mango salsa can be made up to 3 days in advance and stored in separate airtight containers in the refrigerator. The salsa’s flavors will meld even more overnight. Reheat the jackfruit in a skillet or microwave before assembling the tacos.
Q: Is there a difference between jackfruit in brine and jackfruit in syrup
A: Yes, it’s a crucial difference for savory recipes like this. Always use young green jackfruit packed in brine or water. Jackfruit in syrup is ripe, sweet, and has a soft texture that is not suitable for creating a ‘pulled’ meat substitute. Be sure to rinse the jackfruit from brine or water thoroughly to remove any canned flavor.
