Cooking Jack Fruit: A Beginner’s Guide

Jackfruit, a tropical fruit that has a sweet taste and meaty texture, has been gaining popularity among vegans and non-vegans alike as a meat substitute. If you’re a beginner, cooking jackfruit may seem daunting, but fear not! This beginner’s guide will teach you how to properly prepare and cook this versatile fruit to perfection, whether you’re looking to make jackfruit pulled pork, tacos, or stir fry. By the end of this guide, you’ll be well on your way to becoming a jackfruit cooking pro!

Cooking Jack Fruit: A Beginner's Guide | Eat Urban Garden
Cooking Jack Fruit: A Beginner’s Guide

The Origins of Jack Fruit

If you’re unfamiliar with jack fruit, this bulky fruit with a prickly exterior and large size may seem like an intimidating choice for cooking. However, cooking with jack fruit is not only easy but also a delicious addition to any dish. Before we delve into the art of cooking jack fruit, let’s explore the origins and historical significance of this tropical fruit.

A Brief History of Jack Fruit

Jack fruit is native to Southeast Asia, specifically in India, Bangladesh, and Thailand. It is believed to have originated in India over 3,000 years ago, where it was considered a sacred fruit and a symbol of fertility. Jack fruit seeds have been found in ancient Egyptian tombs, indicating its popularity in the Mediterranean region as early as 1550 BCE. This fruit later made its way to other parts of the world, including South America and the Caribbean.

Cultural Significance of Jack Fruit

Jack fruit is a cultural icon in many countries, where it is used in various traditional dishes. In Bangladesh, it is the national fruit and is celebrated during the summer with a three-day festival dedicated to it. In Thailand, it is often used in Buddhist ceremonies and is considered a symbol of good luck. In India, it is used in both sweet and savory dishes and is a popular vegan substitute for meat due to its meaty texture.

Fun fact: The largest jack fruit on record weighed in at a whopping 168 pounds and was grown in Kerala, India.

The Nutritional Value of Jack Fruit

Jack fruit is a delicious and nutritious fruit that is becoming increasingly popular due to its many health benefits. Below are some of the key reasons why jack fruit is such a healthy addition to any diet.

High in Fiber

One of the primary nutritional benefits of jack fruit is its high fiber content. Just one cup of jack fruit contains around 3 grams of fiber, which is essential for digestion and helps to keep you feeling full for longer. This is because fiber takes longer to digest, which in turn helps to regulate blood sugar levels and reduce overall calorie intake.

Rich in Vitamins and Minerals

Another key benefit of jack fruit is its rich vitamin and mineral content. Jack fruit is loaded with vital nutrients such as vitamin C, vitamin A, potassium, and calcium, all of which help to support healthy bodily function. Vitamin C, for example, helps to support the immune system and wound healing, while potassium helps to regulate blood pressure.

Low in Calories and Fat

One of the best things about jack fruit is that it is low in calories and fat, making it an excellent option for those looking to lose weight or manage their cholesterol levels. Unlike some other high-calorie tropical fruits, jack fruit is relatively low in calories per serving and doesn’t contain any saturated fat.

How to Select and Prepare Jack Fruit

Jack fruit is a delicious and nutritious tropical fruit that can be used in a variety of recipes. However, selecting and preparing jack fruit for cooking can be daunting for new cooks. In this guide, we will provide you with step-by-step instructions on how to select and prepare the perfect jack fruit for your next meal.

How to Select Jack Fruit

When selecting jack fruit, it is important to look for certain characteristics to ensure you are choosing the best fruit for your recipe. Here are some tips:

  1. Appearance: Choose a jack fruit that is evenly shaped and feels heavy for its size. The skin should be green or yellow and free of any brown spots or cracks.
  2. Smell: A ripe jack fruit should have a sweet, fruity aroma. If it has a sour or fermented smell, it is likely overripe.
  3. Sound: When the jack fruit is shaken, you should hear a hollow sound. If it sounds dull, it may be underripe or rotten.

How to Prepare Jack Fruit

Once you have selected your jack fruit, it is time to prepare it for cooking. Here are some easy steps to follow:

  1. Cut the jack fruit in half: Place the jack fruit on a cutting board and cut it in half lengthwise with a sharp knife.
  2. Remove the seeds: Using a spoon or your hands, remove the seeds from the jack fruit. The seeds are not edible and should be discarded.
  3. Remove the flesh: The flesh of the jack fruit can be sticky and difficult to remove. Using a sharp knife, cut away the flesh from the skin. Alternatively, you can use your hands to separate the flesh from the skin.

Now that you have prepared your jack fruit, you are ready to start cooking with it. Whether you are using it in a curry, a stir-fry, or as a meat substitute, jack fruit is a delicious and healthy addition to any meal.

Popular Cooking Methods for Jack Fruit

If you’re wondering how to cook jack fruit in a way that enhances its natural sweetness and aroma, there are several methods you can experiment with depending on your taste preferences and culinary skills. Here are some of the most popular ways to prepare jack fruit in the comfort of your own kitchen:

1. Roasting

Roasting jack fruit is an excellent way to bring out its nutty and caramelized flavors, especially if you’re looking to enjoy it as a snack or a side dish. To prepare roasted jack fruit, you will need to:

  • Preheat your oven to 425°F.
  • Cut the jack fruit into bite-sized pieces, removing the skin and seeds.
  • Toss the jack fruit pieces in a bowl with your choice of oil, spices, and herbs.
  • Spread the jack fruit evenly on a baking sheet and roast for 20-30 minutes, stirring occasionally until golden brown.
  • Let the jack fruit cool for a few minutes before serving.

2. Grilling

Grilling jack fruit is an excellent option for those who love smoky and charred flavors, as well as a great way to create a vegan meat substitute that complements BBQ sauces and marinades. To grill jack fruit, follow these steps:

  • Preheat your grill to medium-high heat.
  • Cut the jack fruit into thick slices, removing the skin and seeds.
  • Brush the jack fruit slices with your choice of oil, spices, and seasonings.
  • Grill the jack fruit slices for 3-4 minutes on each side or until they have grill marks and are heated through.
  • Remove the jack fruit from the grill and let it rest for a few minutes.

3. Baking

Baking jack fruit is an excellent way to enjoy its unique texture, either as a dessert or a savory dish. To bake jack fruit, you can follow these simple steps:

  • Preheat your oven to 350°F.
  • Cut the jack fruit into cubes or slices, removing the skin and seeds.
  • Place the jack fruit in a baking dish or a cast-iron skillet.
  • Sprinkle your choice of sugar, cinnamon, and other spices on top of the jack fruit.
  • Bake the jack fruit for 20-30 minutes or until it’s soft and slightly browned.
  • Let the jack fruit cool before serving with ice cream or a dollop of whipped cream.

4. Boiling

Boiling jack fruit is an excellent way to enjoy its fleshy and juicy texture, without any added oil or spices. To boil jack fruit, you will need to:

  • Cut the jack fruit into small pieces, removing the skin and seeds.
  • Place the jack fruit pieces in a pot of water and bring to a boil.
  • Reduce the heat and let the jack fruit simmer for 20-30 minutes or until it’s soft and tender.
  • Drain the jack fruit and let it cool for a few minutes.
  • Use the boiled jack fruit as a base for smoothies, chutneys, or curries.

Tips and Tricks for Cooking with Jack Fruit

If you’re a beginner looking to cook with jack fruit, it’s important to know a few tips and tricks to make sure your dish turns out as delicious as possible. Here are some expert tips:

1. Choose the right jack fruit

When selecting a jack fruit for cooking, look for one that is yellowish and has a strong aroma. This indicates that the fruit is ripe and ready to use. Avoid green or brown jack fruits as they are not ripe and will not have the right texture or flavor.

2. Use the right tools

Jack fruit can be a little tricky to work with due to its tough exterior and sticky sap. Make sure you have a sharp, sturdy knife, cutting board, and a bowl of water with lemon juice (to prevent the sap from sticking to your hands).

3. Prepare the fruit correctly

Once you’ve cut open the jack fruit, remove the flesh and seeds with a sharp knife or your hands. Rinse the flesh thoroughly to remove any remaining sap or debris. If you’re using canned jack fruit, make sure to drain and rinse it before use.

4. Enhance the flavor

Jack fruit has a mild flavor on its own, but you can enhance it by seasoning it with spices, herbs, or sauces. Some good options include garlic, ginger, cumin, chili powder, soy sauce, or coconut milk. Experiment with different flavor combinations to find what you like best.

5. Mix it with other ingredients

If you’re new to jack fruit, it’s a good idea to mix it with other ingredients to balance out the flavors and textures. Jack fruit pairs well with rice, quinoa, lentils, beans, tofu, or vegetables such as peppers, onions, and broccoli. Try making a stir-fry, curry, or vegan pulled pork sandwich with jack fruit for a delicious and healthy meal.

Recipes Featuring Jack Fruit

If you’re new to cooking with jack fruit, don’t worry! There are so many unique and healthy recipes out there using this versatile ingredient.


Jack fruit makes a great meat substitute in tacos! Simply cook shredded jack fruit with taco seasoning and your choice of toppings, such as avocado, salsa, and cilantro. Serve with warm tortillas for a delicious and satisfying meal.


Jack fruit adds a flavorful and hearty component to stews. Try adding it to a vegetable or lentil stew for a healthy and filling meal. You can also pair jack fruit with other protein sources, such as chickpeas, for added texture and nutrition.


Yes, jack fruit can even be used in smoothies! Its naturally sweet taste makes it a perfect addition to fruit smoothies. Blend jack fruit with other tropical fruits, such as mango and pineapple, for a refreshing and nutritious drink.


Believe it or not, jack fruit can be used in desserts too! Try adding it to baked goods, such as muffins or breads, for added flavor and moisture. You can also use jack fruit as a topping for ice cream or yogurt, or even blend it into a creamy dessert dip.


Jack fruit can add an unexpected and delicious element to salads. Try adding diced or sliced jack fruit to your favorite green salad, or mix it with other tropical fruits for a refreshing fruit salad. You can also add jack fruit to grain salads, such as quinoa or bulgur, for added texture and nutrition.

Pizza Toppings

Surprisingly enough, jack fruit makes a great topping for pizza! Simply cook shredded jack fruit with your favorite pizza sauce and toppings, such as mushrooms and onions, for a healthy and unique pizza option.

Thanks for Reading!

Thank you for taking the time to read our beginner’s guide on how to cook jackfruit. We hope that you found it helpful and informative. Whether you’re a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, cooking with jackfruit can be a delicious and versatile option. Don’t forget to check back soon for more recipes and cooking tips!

Cooking Jack Fruit: A Beginner’s Guide

Learn how to prepare and cook jackfruit for delicious plant-based meals at home. This beginner’s guide will cover everything you need to know to get started.

  • 1 can young jackfruit
  • 1 tbsp oil
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne pepper
  • Salt and pepper to taste
  1. Drain and rinse the canned jackfruit. Remove the core and cut the flesh into bite-sized pieces.
  2. Heat the oil in a pan over medium heat. Add the chopped onion and cook until translucent. Add the garlic and cook until fragrant. Add the jackfruit and gently stir to coat in the onion and garlic mixture. Add the cumin, smoked paprika, and cayenne and stir to combine. Cook for 10-15 minutes, stirring occasionally, until the jackfruit is tender and the flavors are well combined. Season with salt and pepper to taste.
  3. Serve the cooked jackfruit as a filling for tacos, burritos, or sandwiches. Or, enjoy it as a side dish to complement other plant-based meals.
Main Course
jackfruit, cooking with jackfruit, vegetarian, plant-based, vegan

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