50 Best Jackfruit Recipes
What are the nutritional benefits of jackfruit?
The popular Asian tropical fruit, jackfruit boasts amazingly sweet taste and fabulous smell, providing your body with a host of vitamins, minerals, and antioxidants. Despite being an excellent source of phenolics and phytonutrients, jackfruit contains protein, fiber, folic acid, zinc, iron, potassium, calcium, riboflavin, niacin, thiamin, vitamins A and C. Moreover, it’s one of the richest sources of B vitamins.
Jackfruit possesses anti-hypertensive, anti-cancer, anti-inflammatory, and anti-ulcer properties and helps to ward off numerous diseases. If you haven’t discovered all the health benefits this tropical fruit has to offer, here are a few reasons to add jackfruit to your shopping cart.
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Improve your digestion
If you suffer from any digestive issues, adding jackfruit to your weekly diet may change the situation. Jackfruit contains about 3.6 grams of fiber in 100 grams and thus it ensures the regular bowel movement. It can even relieve the crams and stomach pain. Most importantly, a regular consumption of jackfruit eliminates carcinogenic chemicals out of your large intestine, protecting the colon.
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Manage high blood pressure
Due to its high amounts of potassium, jackfruit can help you lower high blood pressure, reducing your risk of a stroke, heart attack, and other cardiovascular diseases. When eaten in small amounts, jackfruit helps to regulate low blood pressure.
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Fight cancer
Jackfruit is loaded with powerful antioxidants and phytonutrient as well as Vitamin C. While jackfruit can’t cure cancer, it can significantly reduce your risk factor of breast cancer, lung cancer, gastric cancer, prostate cancer, and skin cancer. The nutrients found in jackfruit help to prevent cell damage and increase the immunity.
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It’s good for people with diabetes
Even though jackfruit is highly sweet, it’s absolutely good for people with diabetes. The fruit helps to slowly absorb sugar into the bloodstream while providing the body with an abundance of nutrients. A regular consumption of jackfruit aids in increasing glucose tolerance for each type of diabetes.
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Alleviate sleep disorders
Jackfruit is rich in iron and magnesium – two nutrients that treat insomnia and improve the quality of sleep. Plus, magnesium helps to prevent anemia – one of the biggest causes of sleep disorders, including the stress-induced one.
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Strengthen the nervous system
Muscle weakness, stress, and fatigue can all be treated by eating jackfruit each day. This fruit is a great source of niacin and thiamine. There are 4 mg of niacin in 100 grams of jackfruit. If you’re looking to strengthen your nervous system, make sure you have this fruit in your fruit salad.
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Support your bone health
Jackfruit is also a wonderful source of calcium, a mineral essential for bone health. Apart from calcium, jackfruit is high in magnesium and vitamin C, which both aids in better calcium absorption. However, keep in mind that even a cup of sliced jackfruit doesn’t provide a recommended daily amount of calcium.
50 of the Best Jackfruit Recipes
When you crave a grilled cheese sandwich, but want to make it as healthy as possible, add jackfruit to it. Not only is it a sneaky way to eat your fruit a day, but also jazz up your boring grilled sandwich. The recipe is versatile and vegetarian-friendly, but you can play with the ingredients to make your sandwich even more scrumptious.
Calories: 160
Prep time: 15 minutes
Cook time: 5 minutes
This super healthy recipe can become your favorite daily treat. Just think, these little jackfruit crab cakes are fortified with iron, calcium, vitamin A, vitamin C, protein, potassium, and a plethora of other nutrients that are vital for your body functions. An added bonus is, they’re super easy to make.
Calories: 165
Prep time: 15 minutes
Cook time: 10 minutes
Just in case you’re going to host a summer party but you’re on a diet or simply vegan, this jackfruit treat will become a star of your festive table. Low in fat and calories, you can enjoy this BBQ meal just any time of the day. It’s gluten free and resembles pork, so meat eaters may not notice the difference.
Calories: 198
Prep time: 15 minutes
Cook time: 40 minutes
When you have no time for cooking a dinner, leave this job for your slow cooker. Whether you’re going to have this jackfruit stuffed potato for breakfast or dinner, just prepare all the ingredients and start your slow cooker. There are tons of spices mentioned in the recipe, but you can also add some ginger powder for a more vivid taste.
Calories: 198
Prep time: 10 minutes
Cook time: 6 hours
Jackfruit is usually used as a mock meat and this recipe is no exception. Even though it takes some time and effort to make this pie, the result is well worth it. The pie is loaded with veggies and is a tasty way to supply your body with the nutrients it needs to function properly.
Calories: 205
Prep time: 10 minutes
Cook time: 40 minutes
Jackfruit pizza? Yes, you read that right. This grilled BBQ jackfruit pizza is something you don’t want to miss. If you are not vegan, you can use any kind of cheese you like, including Cheddar. However, this hemp seed cheddar is a much healthier option, especially for people suffering from a certain disease or condition.
Calories: 290
Prep time: 15 minutes
Cook time: 40 minutes
These gluten-free, yeast-free, soy-free, nut-free, vegan tacos are overbrimming with vitamins and minerals mostly thanks to jackfruit. The ingredient list looks expensive, but it’s easy to make it more budget-friendly. For example, you can replace chickpea flour with oat or buckwheat flour or skip garam masala if you don’t have it in the kitchen.
Calories: 92
Prep time: 15 minutes
Cook time: 40 minutes
The astonishing combination of fruit and veggies creates an amazingly healthy slaw that even kids will love. Most importantly, the whole recipe idea is focused on healthy eating and veganism, but again you can add your own ingredients, but make sure you don’t ruin the conception of the fruit and veggie combo. If you don’t have red cabbage, any type of cabbage will do the trick.
Calories: 189
Prep time: 25 minutes
Cook time: 30 minutes
Jackfruit is often used in different taco recipes, but this one will make your day. While these street tacos are high in calories, it can become your weekly treat in the long run. The recipe features corn tortillas, but you can consider other options too. We also suggest adding some spinach to these tacos for extra health benefits.
Calories: 375 per 12 servings
Prep time: 30 minutes
Cook time: 10 minutes
Sweet potato is a rich source of vitamin A while jackfruit is chock full of other vitamins. When you mix these two ingredients together, you get an incredible meal that is healthy and tasty at the same time. After all, who can resist this creamy vegan mac? This mac has a little sweetness and is a bit tang, yet it’s quite easy to make.
Calories: 387
Prep time: 15 minutes
Cook time: 30 minutes
The pulled jackfruit flavor brings a touch of comfort to this smoky slow cooker chili. The meal is also loaded with three types of beans, including black, cannellini, and kidney, and is seasoned with a healthy, homemade smoky spice mix that you’ll certainly love. You can experiment with the seasoning ingredients though.
Calories: 185
Prep time: 15 minutes
Cook time: 6 hours
When you have only 30 minutes to make sandwiches for your family or friends, consider making jackfruit sandwiches instead of regular cheese and beef ones. Even an avid meat eater won’t be able to guess whether or not your sandwiches contain meat. Avocado will provide your body with healthy fats, making these BBQ sandwiches healthier.
Calories: 431
Prep time: 10 minutes
Cook time: 30 minutes
This awesome sushi bowl is highly filling and tasty due to some teriyaki flavored, easy and quick to make jackfruit. This is a plant-based rice bowl so if you can’t imagine sushi without fish, feel free to add some. However, the global problem of sushi with raw fish is still increasing. With jackfruit, you don’t have to worry about worms.
Calories: 649
Prep time: 30 minutes
Cook time: 40 minutes
When your taste buds get bored with some simple jackfruit recipes, it’s time to take your cooking experience to the next level. Although these mango wraps might drain your grocery budget, it’s still possible to treat yourself to these nutrient rich wraps. They are soy and gluten free and vegan-friendly.
Calories: 441
Prep time: 15 minutes
Cook time: 35 minutes
Rather than using meat filling and boosting your cholesterol level, try roasted mushrooms and jackfruit instead. This combination probably sounds weird, but the nutrients that your body will receive will make you change your mind. You can choose any mushrooms you like. The recipe is time-consuming so make sure you have at least an hour for cooking.
Calories: 321
Prep time: 25 minutes
Cook time: 45 minutes
If the previous recipe isn’t your thing, try out these spring rolls. They are yummy, wholesome, and can be faster to make. To jazz up your jackfruit spring rolls, use zucchini, eggplants, or beans instead of mushrooms. The versatile recipes have tons of perks. Jackfruit and avocado are a great combo to give a try to.
Calories: 211
Prep time: 15 minutes
Cook time: 25 minutes
These vegan ribs literally resemble real ribs, but unlike real ones, jackfruit ribs are a lot healthier and tastier. Just a few cooking tricks and processes and you’ll make BBQ ribs to treat your guests no matter their tastes and diets. The great news is vegan ribs contain far less calories than real ones.
Calories: 250
Prep time: 10 minutes
Cook time: 35 minutes
Nachos without cheese and greasy meat perhaps sound weird, but this healthy nacho version that features jackfruit and a carrot and potato -based cheese is awesome. These nachos are perfect for parties, movie nights, and even family picnics. Unlike regular nachos, this Mexican version can be good for children.
Calories: 302
Prep time: 15 minutes
Cook time: 50 minutes
Jackfruit is a must-have in the kitchen of every vegetarian or vegan and it’s no wonder why. This fruit can replace meat in almost all recipes. The funny thing is that if you cook it right, it will literally resemble the original recipe. Just take a look at these fries. Don’t they look delicious?
Calories: 109
Prep time: 10 minutes
Cook time: 20 minutes
Jackfruit can be used in soups as well and here’s one of the best recipes to try. Vegan Menudo is a Mexican soup made of beef stomach, but who want those fats and cholesterol? The posole is time and effort consuming but an instant pot makes the cooking process much easier.
Calories: 200
Prep time: 20 minutes
Cook time: about an hour
Jackfruit also makes the ideal meat replacement in this Indian meal. Mixed with chickpeas and a great variety of spices, the flavor jackfruit produces is truly difficult to beat. Not to mention that both jackfruit and chickpeas are plentiful in vitamins, minerals, and powerful antioxidants. If you don’t have chickpeas, feel free to use white beans instead.
Calories: 442
Prep time: 15 minutes
Cook time: 25 minutes
Unripe and canned jackfruit gives this sweet potato curry a yummy meaty texture while staying wholly plant based. Since jackfruit thrives in Southeast Asia that’s known for its tropical climate, it’s goes well with the coconut milk (or any other plant based milks) in this recipe. If you’re not vegan, you can turn this meal into non-vegan by using a chicken broth.
Calories: 242
Prep time: 10 minutes
Cook time: 25 minutes
Perfectly spiced with a wide variety of spices, including chili powder and cumin, jackfruit, corn, and black beans make for a delicious filling in these plant based enchiladas. Once you drizzle your enchiladas with a green sauce, you won’t notice that they don’t contain any meat or dairy at all. Kidney beans work great in this recipe too.
Calories: 280
Prep time: 10 minutes
Cook time: 20 minutes
If you’re not allergic to peanuts, find several minutes to make this incredible pulled jackfruit bowl with a peanut slaw. You can also use cashews, almonds, or walnuts instead of peanuts if you or your children are allergic to these nuts. Anyway, jackfruit is an ideally balanced in texture, taste, and nutrition.
Calories: 140
Prep time: 15 minutes
Cook time: 5 minutes
The spicy and hearty black beans give the sweet and smoky jackfruit filling tons of protein in this popular twist on modern tacos. In case you don’t feel like eating tortillas, you can use lettuce wraps. The mixture will taste as good as the one in sandwich buns. The jackfruit and black bean wraps will honestly astonish you.
Calories: 300
Prep time: 10 minutes
Cook time: 20 minutes
Jackfruit is a widely used ingredient in many Indian meals, including this fragrant basmati pilaf. The recipe is about combining jackfruit with spices and ghee such as cardamom and garam masala. The original recipe involves cooking in a clay pot, but you can use dish you have, even your regular skillet.
Calories: 190
Prep time: 10 minutes
Cook time: 30 minutes
Whether you serve it in a wrap or over black rice, a fragrant kalia curry with one jackfruit will taste fabulous anyway. This green curry contains tons of coriander and fresh mint, making it incredibly refreshing. Serve it with a little bit of cucumber raita to enhance the taste of the meal.
Calories: 290
Prep time: 10 minutes
Cook time: 20 minutes
Beat the afternoon slump and boost your energy levels with this spicy jackfruit salad. Unlike energy-sapping carbs that most salads contain, this version feels invigorating and fresh. If you don’t like too spicy salads, you can reduce the amount of spices used in the original recipe.
Calories: 165
Prep time: 5 minutes
Cook time: 10 minutes
This is another lunch idea for those who often experience midday slump. Thanks to its low calorie content, dieters swear by these Mu Shu jackfruit lettuce wraps. These lettuce wraps are very versatile and whatever you decide to place inside, it’s going to have a little bit of Asian flare anyway.
Calories: 97
Prep time: 15 minutes
Cook time: 35 minutes
Perfect for the colder seasons, this Indian-inspired meal will make you fall in love with a new food combination of jackfruit and spiced pumpkin. It’s suggested that we use lentils or beans in the recipe, but it’s best to leave this food combo as it is. If you’re not a pumpkin person, try using cantaloupe instead.
Calories: 148
Prep time: 15 minutes
Cook time: 5 minutes
The mini sandwiches features the nourishment and flavor of healthy jackfruit as well as a probiotic increase from fermented food called kimchi. Kimchi has many health benefits. If you don’t consume wheat, feel free to skip all those carb rich buns and consider servingin lettuce cups. The recipe contains another recipe of maple jackfruit bacon.
Calories: 212
Prep time: 15 minutes
Cook time: 30 minutes
This traditional Filipino dish has a unique taste and is overflowing with the essential nutrients. Depending on where you live, some ingredients can be hard to buy, so think creatively what you can replace so that you don’t lose the original taste. The author of the recipe also suggests using mango slices instead of jackfruit.
Calories: 256
Prep time: 18 minutes
Cook time: 35 minutes
Are you tired of eating the same hummus with vegetable sticks each day? What about trying out buffalo jackfruit spinach dip? This is a delicious appetizer that even your little ones with love eating with some carrot or cucumber sticks. You can also serve this dip with a bowl of salad for an extra energy boost.
Calories: 184
Prep time: 5 minutes
Cook time: 30 minutes
Another healthy jackfruit dip to consider. This Reuben dip pairs well with vegetable chips or you can enjoy it with a piece of the whole-grain bread. Zucchini noodles also taste great together. Just a few minutes and a wholesome dip is ready. Since the dip isn’t packed with spices, you can add some to your liking.
Calories: 248
Prep time: 5 minutes
Cook time: 15 minutes
This fabulously sweet jackfruit pudding with a touch of milk and coconut can satisfy your sweet tooth in a jiff. This pudding is especially useful for people trying to drop weight or those who simply want to eat their way to healthier life. Pudding is best to made of fresh jackfruit.
Calories: 307
Prep time: 10 minutes
Cook time: 40 minutes
This taco bowl resembles a nutrient-packed Buddha bowls. After all, when it comes to healthy and quick meals, we tend to pile ingredients into one huge dish. The recipe makes 4 servings, making it a quick family-friendly lunch or snack. If you don’t have tomato paste mentioned on the ingredient list, you can use fresh tomatoes.
Calories: 278
Prep time: 15 minutes
Cook time: 20 minutes
This is really one of the best jackfruit recipes that you should definitely try. This exotic and epic combination of pineapple and jackfruit is fantastic and both boast an enormous number of nutrients and antioxidants that keep your skin healthy and reduce your cancer risk. The kebabs don’t take a lot of time to make.
Calories: 100
Prep time: 15 minutes
Cook time: 20 minutes
In reality, there’s no chicken in this noodle soup, but only few people can tell the difference between the two varieties of this soup. Jackfruit is often used instead of chicken because it tastes just like a chicken. The soup doesn’t contain beans or lentils and it’s allergy-free and gluten free as well.
Calories: 167
Prep time: 20 minutes
Cook time: 30 minutes
If you are looking to make some unusual appetizers, give this stuffed poblano pepper recipe a try. It’s a bit effort consuming yet they are quick to make. The total cook time is 25 minutes. Many people with heart disease, obesity issues, and diabetes have to eliminate pork from their eating plans. Luckily, jackfruit is the perfect alternative.
Calories: 97
Prep time: 10 minutes
Cook time: 15 minutes
Similar to sushi jackfruit bowl, this teriyaki option is an excellent way to incorporate jackfruit into your meal plan. You can enjoy this meal any time of the day, albeit if you are going to enjoy it in the morning, it’s better to skip rice wine vinegar or add a tiny bit of it.
Calories: 150
Prep time: 10 minutes
Cook time: 20 minutes
You can see jackfruit carnitas on the menu of many top-flight restaurants, but why not make a homemade version? Not only is it tastier, but much healthier. The recipe is easy enough to understand so even if you are new to cooking, you’ll manage to make these carnitas.
Calories: 240
Prep time: 5 minutes
Cook time: 20 minutes
Pairing well with beef stew, caramel rice pudding, apple pie, and potato fries, jackfruit blanquette is a healthier option to a meat recipe. The jackfruit blanquette has a meaty texture and rich flavor, and is insanely yummy. If not seasoned well though, it can taste bland, so don’t be afraid to use spices.
Calories: 299
Prep time: 15 minutes
Cook time: 1 to 3 hours
Nowadays people spice up their Caesar salad with various fruit – from blackberries and strawberries to peaches and apricots. But unlike jackfruit, all those berries and fruit drastically change the taste and texture of the salad. Jackfruit provides a meaty flavor and goes well with the other ingredients in the salad.
Calories: 186
Prep time: 15 minutes
Cook time: 20 minutes
Another spicy salad that includes jackfruit in it, Laotian and Thai Salad is worth trying. The whole recipe is more about spices than some serious ingredients, but this is what makes jackfruit dishes so special. Due to its simplicity, everyone can afford to enjoy this salad at least 2 times per week.
Calories: 214
Prep time: 10 minutes
Cook time: 10 minutes
We live in a smoothie obsessed world where mornings start with a glass of smoothie rather than a cup of joe. Jackfruit mint smoothie is a refreshing way to start your sleepy morning and revamp your energy level. The perk is a smoothie is so fast to make that you won’t have any excuse to skip your breakfast.
Calories: 60
Prep time: 5 minutes
Cook time: 2 minutes
These tender, savory, a bit spicy, and smoky potstickers are the true bombs. The filling consists of onions, jackfruit, ginger, and garlic, flavored with a savory yet delicious almond butter sauce. If you watch your calorie intake, be careful with these jackfruit potstickers. Moderation is vital here.
Calories: 300
Prep time: 15 minutes
Cook time: 15 minutes
Many vegetarians love this flavorful and savory meal. While the original recipe uses pork belly, this one contains jackfruit, which is highly similar to meat. Unlike meat that increases the cholesterol levels, jackfruit helps to reduce. Not to mention that it helps to strengthen your heart and reduce the risk for stroke.
Calories: 189
Prep time: 10 minutes
Cook time: 10 minutes
Another jackfruit soup on the list that can replace chicken soup without sacrificing the taste. This jackfruit tortilla soup has a nice texture, great weight loss benefits, and is just tasty. The recipe serves a family, so if you are going to cook for yourself, be sure to alter the ingredient list.
Calories: 191
Prep time: 15 minutes
Cook time: 15 minutes
One of the best desserts that you can make with jackfruit is this upside down cake. There are many ways to bake this cake, albeit this recipe is great as well. Unlike other recipes mentioned about, this upside sown cake isn’t vegan-friendly. But with a few tweaks, you can make it vegan in no time.
Calories: 401
Prep time: 25 minutes
Cook time: 35 minutes
The last but not the least jackfruit ball will curb your chocolate cravings with little calories. They are easy to make and jackfruit gives an amazing texture. Even though this fruit is mostly used to substitute meat, it works great in the dessert recipes too. Try to use natural sweeteners.
Calories: 176
Prep time: 30 minutes
Cook time: 20 minutes
Now that you have all the 50 best jackfruit recipes, what are you waiting for? Choose one recipe and start cooking!
