Low FODMAP Jackfruit Tacos Recipe

This tender, smoky Low FODMAP Jackfruit Tacos recipe is made with canned young green jackfruit, garlic-infused oil, and smoked paprika, ready in just 30 minutes. The sauce reduces down to a sticky, savory glaze that coats the shredded fruit strands, creating a texture remarkably similar to pulled pork. I was skeptical about fruit mimicking meat, but once seasoned and simmered, the result is genuinely convincing.

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What I Learned Making This

I used to think all canned jackfruit was created equal, but buying the right kind is crucial for this recipe. You must look for “young green jackfruit” in brine or water, never the ripe yellow kind in syrup, or your tacos will be tragically sweet and unusable for a savory dish.

Another surprise was how much rinsing and squeezing helps the final flavor profile. Thoroughly washing the brine off and squeezing the water out of the fruit prevents that metallic tin taste from lingering, allowing the smoked paprika and cumin to really shine through the sauce.

Low FODMAP Jackfruit Tacos Ingredients

• 2 cans (20 oz each) young green jackfruit in brine, drained and rinsed
• 2 tbsp garlic-infused olive oil
• 1 cup scallions (green tops only), sliced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• ½ tsp cayenne pepper (optional for heat)
• 2 tbsp tomato paste
• 1 tbsp maple syrup
• ¼ cup water
• 1 tbsp fresh lime juice
• Salt and black pepper to taste
• 8-10 corn tortillas, warmed
• For Serving: Fresh cilantro, sliced radishes, lime wedges

How To Make Low FODMAP Jackfruit Tacos

1. Prep the Jackfruit: Rinse the jackfruit thoroughly under cold water to remove the brine. Wrap it in a clean kitchen towel and squeeze hard to remove excess moisture. Cut off the tough triangular core from each piece and use your fingers to shred the fibrous ends, discarding any large seeds if you prefer a smoother texture.
2. Sauté Aromatics: Heat the garlic-infused oil in a large skillet over medium heat. Add the sliced scallion tops (green parts only) and sauté for 2 minutes until softened but not browned.
3. Simmer the Filling: Add the shredded jackfruit, cumin, smoked paprika, oregano, and cayenne pepper. Stir in the tomato paste, maple syrup, and water, then cover the pan and simmer on low for 15 minutes to let the flavors meld and the fruit soften.
4. Finish the Texture: Remove the lid and increase the heat to medium-high to cook off any remaining liquid. Use the back of a wooden spoon to mash the jackfruit slightly as it browns; you want the edges to catch and caramelize slightly for that “carnitas” feel.
5. Assemble Tacos: Season the filling with salt, black pepper, and the fresh lime juice. Spoon the mixture into warm corn tortillas and top with fresh cilantro and radishes before serving immediately.

Recipe Tips

• Squeeze it dry: The most important step is squeezing the liquid out of the rinsed jackfruit before cooking. If you skip this, the texture will remain mushy rather than developing that chewy, meat-like consistency.
• Check your spices: Many pre-mixed taco seasonings contain onion and garlic powder, which are high FODMAP. Stick to individual spices like cumin and paprika to keep this recipe gut-friendly.
• Crisp it up: For an even crispier texture, transfer the cooked jackfruit mixture to a baking sheet and broil it for 5-8 minutes until the edges are charred and crunchy.

What To Serve With Jackfruit Tacos

A side of cilantro-lime rice makes a filling accompaniment that helps soak up any extra sauce without adding high FODMAP ingredients. You could also serve a simple cucumber and radish salad with a lime vinaigrette to add a refreshing crunch that balances the smoky taco filling.

How To Store

Leftover jackfruit filling keeps well in an airtight container in the refrigerator for up to 4 days and actually tastes better the next day as the flavors deepen. You can also freeze the cooked mixture for up to 3 months; just thaw it overnight in the fridge before reheating it in a pan with a splash of water.

FAQs

• Is jackfruit low FODMAP?
  According to Monash University, canned young green jackfruit is low FODMAP in serving sizes of roughly 100g (about ½ cup). Always drain and rinse it well to remove water-soluble FODMAPs that may have leached into the brine.
• Can I use fresh jackfruit?
  Working with fresh jackfruit is labor-intensive and messy due to its sticky sap, and it is harder to find the “young” green variety needed for savory dishes. Canned is significantly easier and provides a consistent texture for tacos.
• Does this taste exactly like pork?
  While the texture is shockingly similar to pulled pork, jackfruit itself has a mild, neutral flavor that absorbs the sauce. It won’t have the fatty richness of pork, but the garlic oil and smoked paprika mimic the savory profile very well.

Nutrition

• Calories: 245
• Total Fat: 9g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 480mg
• Total Carbohydrate: 42g
• Protein: 4g

Try More Recipes:

• Low FODMAP Hasselback Potatoes Recipe
• Low FODMAP Grilled Zucchini Recipe
• Low FODMAP Gnocchi Recipe