top of page

Jackfruit à la Ribs

Updated: Nov 18, 2023

Vegan, Oil-free, Nut-free, Gluten-free

Jackfruit ribs
Jackfruit ribs
Have you ever tried jackfruit, this incredibly versatile yet alien looking fruit?

Jackfruit is awesome. It is the largest tree fruit on the planet, and it takes 5-7 years before a tree will produce fruit. One tree can produce 200-500 fruits per year.

The fruit is so heavy that it has to grow from the trunk, and it can weigh up to 120 pounds!

Incredible! Good thing it's edible. Jackfruit can be eaten cooked or raw, it can be made into curries, marmalades or even ice creams!

Jackfruit is also a good source of vitamins, minerals, and antioxidants. It is especially rich in vitamin C, which helps boost the immune system and protect the body against infections. Vitamin C also helps boost collagen production and promotes healthy skin.

Jackfruit is a good source of potassium, which helps regulate blood pressure and supports heart health.

It is a rich source of dietary fiber, which helps regulate bowel movements and prevents constipation. Because jackfruit is low-calories and high in fiber, it can help keep you full for longer, reducing your overall calorie intake and aiding in weight loss.

Jackfruit has a low glycemic index, which means it does not cause a sudden spike in blood sugar levels. This makes it a great fruit for people with diabetes or those looking to control their blood sugar levels.

Jackfruit is a good source of calcium, which is essential for maintaining strong bones. It also contains magnesium and potassium, which help regulate calcium levels in the body.

In conclusion, jackfruit is a delicious and nutritious fruit that can provide a range of health benefits. From promoting digestive health to supporting healthy skin and aiding in weight loss, incorporating jackfruit into your diet is a great way to support your overall health and wellbeing.

Jackfruit tree
Jackfruit tree

Jackfruit open

Due to its unique texture, jackfruit is a popular meat substitute. And that is why it's perfect for our gluten-free Jackfruit à la Ribs recipe.

Vegan, gluten-free Jackfruit à la Ribs closeup
Jackfruit à la Ribs

Jackfruit à la Ribs


One 9x13-inch Pyrex baking dish

1 20-oz young green jackfruit, rinsed, drained

½ cup oil-free BBQ sauce

½ cup water

2 cups potato starch

½ cup ground flaxseed

½ cup nutritional yeast

3 Tbsps smoked paprika

3 Tbsps onion powder

1 Tbsp garlic powder

1 tsp liquid smoke (or 1 tsp smoked salt)

4 Tbsps Tamari or Braggs’ Aminos sauce

1 ½ cup water

1 ½ cups BBQ sauce, divided (¾ cup + ¾ cup)


1. Preheat oven to 375 ºF. Line a 9x13-inch Pyrex baking dish with parchment paper*. Make sure the parchment paper overlaps the edges of the dish by about ½ inch.

2. Heat a non-stick pan over medium-high heat.

3. Crush the rinsed jackfruit by hand making a fist and add to the pan together with 1/2 cup barbecue sauce, and 1 ½ cup water.

4. Reduce heat, cover with a lid and simmer until tender, about 10 minutes.

5. Crush remaining large jackfruit pieces with a potato masher or a fork, making sure not to scratch the surface of the pan.

6. Combine all dry ingredients in a large bowl, stir well.

Add the soy sauce and 1 ½ cup water and stir until well combined.

7. Add the cooked jackfruit mixture and stir until all ingredients are evenly distributed. Add more water by tablespoon at a time, if needed.

8. Spread the mixture in the parchment-lined baking pan, bake uncovered for 25-30 minutes.

9. Remove from oven, have a cutting board ready. Grab two opposite sides of the parchment paper, lift the “ribs”, and place on the cutting board, with parchment still on the bottom.

10. Spread barbecue sauce evenly on the bottom of the Pyrex pan and flip the “ribs” carefully onto it.

11. Peel off the parchment and spread the rest of the BBQ sauce over the top.

12. Return to the oven and bake for 5-10 more minutes. Do not overbake!

13. Cut into "ribs" and enjoy with your favorite side or as a jackfruit sandwich.

Notes: Crumple the parchment paper and thoroughly wet it under running water. Then squeeze or twist it to extract the moisture just like you would wring a towel. Insert into the pan – it will now assume the shape of the pan and keep it.

No animals were harmed during the creation of this recipe!

Cute piglet on grass
Cute piglet


Ready to Take the First Step?

Request a Free, No-obligation 15-Minute Discovery Call to See if This Is For You
bottom of page