Instant Pot Pineapple BBQ Jackfruit

Instant Pot Pineapple BBQ Jackfruit is a meatless BBQ alternative made quickly in the pressure cooker with a sweet and tangy low sugar BBQ sauce.

If you are looking for a tasty plant based dinner that is easy to prepare, high in nutrients and low in sugar this Instant Pot Pineapple BBQ Jackfruit is for you! It only takes 10 minutes under pressure in the Instant Pot vs. all day in the slow cooker. It’s made with a homemade pineapple bbq sauce that is low in sugar and has the perfect sweet and tangy flavor!

What is Jackfruit and is it good for you?

 

Jackfruit is large fruit with a green skin. It’s “meat” can be eaten raw or cooked. Because of it’s dense, fibrous texture Jackfruit is a good meat alternative. When pressure or slow cooked it mimics pulled pork in texture and it’s ability to absorb flavor. However, it is not high enough in protein to be a true meat substitute. Despite that, Jackfruit is low in calories and rich in vitamin C, antioxidants and fiber, so it has many health benefits.

What type of Jackfruit should I use?

 

You can find whole jackfruits in many grocery stores when they are in season, but for the ease of preparation and for the purposes of this recipe we use canned jackfruit. You can find it in brine or water, either will work. I like the Green Jackfruit from Trader Joe’s, and a 20oz can is reasonably priced at $1.99. Most other grocery stores carry it in other brands that will also work for this recipe.

Serving Ideas Instant Pot Pineapple BBQ Jackfruit

 

Since I was aiming the make this recipe really clean and healthy I choose to serve it on top of cauliflower rice (I used frozen and prepared it according to the microwave instructions and then tossed it with olive oil, salt and pepper), I also topped it with some pickled red onions, avocado slices and fresh cilantro.

Other ideas for serving:  

over brown or white rice

over black or white beans

on a bun or roll

Other topping ideas: 

sour cream

guacamole

shredded cheese

 

Want to make this vegetarian recipe vegan?

 

Technically this recipe is not vegan because it uses honey, you could substitute the honey with brown, white or coconut sugar to make it vegan.

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Instant Pot Pineapple BBQ Jackfruit


  • Author: Sprinkles & Sea Salt

Description

Instant Pot Pineapple BBQ Jackfruit is a meatless BBQ alternative made quickly in the pressure cooker with a sweet and tangy low sugar BBQ sauce.


Scale

Ingredients

2 tbsp olive oil

1 cup pineapple, cored and chopped small

4 cloves garlic, crushed

2 tbsp honey

2 tbsp tomato paste

1 cup pineapple juice

2 tbsp soy sauce

1 tbsp Worcestershire sauce

1 tbsp apple cider vinegar

1/4 tsp ground ginger

1/4 tsp onion powder

1/4 tsp salt

2 20oz cans jackfruit, drained

2 tbsp cornstarch

1/4 cup cold water


Instructions

Turn Instant Pot on to “Sauté” mode high

Add the olive oil and allow it to heat for 1-2 minutes

Add the pineapple

Working with a wooden spoon, sauté the pineapple for 4-5 minutes, it will turn darker and reduce slightly

Add in the garlic and honey, sauté 2-3 more minutes

Add the tomato paste, mix to fully combine

Pour in the pineapple juice, soy sauce, Worcestershire sauce and apple cider vinegar, whisk to combine

Add ground ginger, onion powder and salt, whisk

Bring bbq sauce mixture to a rolling boil

Hit cancel on the Instant Pot

Add in the jackfruit, mix to coat with bbq sauce

Set Instant Pot to “Pressure Cook” high

Lock the top on the Instant Pot and set the pressure release value to “sealing”

Set the timer on the Instant Pot for 10 minutes, it will beep, come to pressure and then the time will start counting down from 10

Once it is done cooking it will beep again

At this point you can either switch the release value to “venting” and fast release the pressure* or you can wait for it to natural release

Once it is safe to do so, remove the lid

Using a slotted spoon, remove the jackfruit and set it on a cutting board

In a small bowl, combine the cornstarch with the cold water

Pour that mixture into the instant pot and whisk it into the bbq sauce to thicken

While the bbq sauce is thickening, shred the jackfruit** with a fork or knife

Once the jackfruit is shredded add it back to the pot and mix to coat completely with the bbq sauce

Serve warm


Notes

*steam comes out hot and fast, I usually cover the value with a dish towel so it’s not spraying on my ceiling

**it will be very soft and easy to shred, I find a fork works best

  • Method: Instant Pot
  • Cuisine: Vegetarian

Keywords: #instantpotbbq, #instantpotrecipes, #jackfruitrecipes, #jackfruitbbq, #lowsugarbbqsauce, #jackfruit, #instantpotjackfruit

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If you make this Instant Pot Pineapple Jackfruit BBQ, let me know how you like it! Leave a comment here and/or give it a star rating! If you snap a photo I’d love to see it – share it over on Instagram and tag me @sprinklesandseasalt!

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Looking for more Instant Pot Recipes? Check these out!

Quick Instant Pot Pork Belly Ramen for Two

Easy Instant Pot French Onion Soup

30 Minute Instant Pot Spaghetti and Meatballs

Instant Pot Garlic Parmesan Mashed Potatoes

Instant Pot Mascarpone Cheesecake

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