Shredded BBQ Jackfruit Tacos

Ingredients

• 60 g (⅓ cup)quinoa
• 567 g (20 oz)young jackfruit in water, canned
• 15 ml (1 tbsp)cooking oil, such as groundnut or sunflower oil
• 2 clovesgarlic
• 80 ml (⅓ cup)ketchup
• 15 ml (1 tbsp)apple cider vinegar
• 15 ml (1 tbsp)honey
• 5 ml (1 tsp)smoked paprika
• 2.5 ml (½ tsp)cayenne pepper
• 8warm soft tortillas or crunchy taco shells
• to tastegrated cheddar or similar hard cheese
• to tastesour cream
• to tasteguacamole
• to tastefresh or pickled jalapeños

Instructions

1. 1

   Cook quinoa

   Cook the quinoa according to the packet instructions.

2. 2

   Shred jackfruit

   While the quinoa cooks, drain the jackfruit and pull it apart into shreds with your fingers.

3. 3

   Heat the oil

   Set a saucepan over a medium heat and add the oil.

4. 4

   Fry jackfruit

   Once the oil is hot, add the jackfruit and fry gently for a few minutes, until soft.

5. 5

   Cook the garlic

   Add the garlic and cook for a further couple of minutes.

6. 6

   Simmer the sauce

   Add the remaining BBQ sauce ingredients and stir to combine. Simmer over a low heat for 10 minutes.

7. 7

   Warm the quinoa

   Stir the cooked quinoa into the pan and leave it over the heat for a couple of minutes, until warm.

8. 8

   Serve the tacos

   Spoon the BBQ jackfruit mixture into a bowl and serve with warm tortillas and the toppings.

What are BBQ jackfruit tacos?

Tacos are a Mexican dish built around a tortilla filled with savoury ingredients. This version takes an American-style BBQ flavour and pairs it with young jackfruit, a fruit that becomes tender and easy to pull into shreds when cooked.

Quinoa makes the filling more substantial, while the tortillas and toppings let everyone assemble a taco to taste.

Nutrition and macros by portion

The nutrition label shows one serving as written: 585 calories, 10g protein, 111g carbs, 13g fat.

The listed 585 kcal per serving comes mainly from the quinoa, tortillas and sweetened BBQ sauce; the oil, cheese, sour cream and guacamole contribute much of the fat, while jackfruit and quinoa provide some protein. Add a generous portion of vegetables alongside, or choose toppings to suit the balance you want on your plate.

Why young jackfruit works

Canned young jackfruit in water has a mild flavour, so it takes on the ketchup, vinegar, honey and spices in the sauce. Drain it first, then pull the pieces apart with your fingers for a shredded texture.

Fry it gently until soft before adding the sauce. This helps it become tender enough to mix through the quinoa.

Building the BBQ flavour

Sauce base: ketchup gives the mixture its tomato-rich base, while apple cider vinegar adds a sharp note and honey brings sweetness.

Smoky heat: smoked paprika adds the barbecue character, with cayenne providing a stronger chilli kick. The sauce simmers for 10 minutes so the flavours can come together.

Getting the texture right

Jackfruit: cook it over a medium heat until soft, then give the sauce time to simmer on low. Keep the heat gentle once the sauce is in the pan.

Quinoa: stir it in at the end and heat for a couple of minutes, just until warm. This keeps the grains distinct rather than cooking them further in the sauce.

Timing and serving

Start the quinoa first, then drain and shred the jackfruit while it cooks. The sauce simmers for 10 minutes, and the quinoa only needs a couple of minutes in the pan at the end.

Serve the filling with warm soft tortillas or crunchy taco shells. Cheddar, sour cream, guacamole and jalapeños offer a mix of creamy, savoury and spicy toppings.

Adjusting the heat

Cayenne: the recipe uses ½ teaspoon for a noticeable chilli warmth. Use less if you prefer a milder filling.

Jalapeños: fresh or pickled slices add extra heat at the table, so serve them separately if people want different spice levels.

Recipe notes & tips

• Drain the jackfruit well before shredding it so the filling does not carry excess water.
• Pull the jackfruit apart with your fingers to make the shreds easier to mix with quinoa.
• Keep the sauce at a low simmer for its 10-minute cooking time.
• Warm the tortillas before serving, as specified in the recipe.
• Set the toppings out separately so each person can assemble their tacos.

Variations

• Milder filling: use less cayenne pepper to reduce the chilli heat.
• More heat: add extra fresh or pickled jalapeños at the table.
• Crunchy option: serve the filling in crunchy taco shells instead of soft tortillas.
• Cheese swap: use another grated hard cheese in place of cheddar.
• Creamy finish: top the tacos with guacamole and sour cream.

Common mistakes to avoid

• Skipping the drain: excess water can make the filling loose, so drain the jackfruit before shredding.
• Leaving large pieces: the jackfruit will be less evenly distributed, so pull it apart with your fingers.
• Cooking the sauce too hot: it can reduce too quickly, so keep it simmering over a low heat.
• Adding quinoa too early: it will cook in the sauce for longer than intended, so stir it in only after the 10-minute simmer.
• Overheating the quinoa: it may lose its distinct texture, so warm it in the pan for only a couple of minutes.

How to store

Refrigerate leftover filling in a covered container and use within 3 days. Reheat it in a saucepan over a low heat until piping hot, adding a splash of water if it seems too thick; store tortillas and toppings separately.

Frequently asked questions