Short answer: To make jackfruit tacos, drain and shred two cans of young green jackfruit, cook it with onion, garlic, chili powder, cumin and smoked paprika, simmer until tender, then stir in black beans and lime juice. Pile into warm corn tortillas with red cabbage and avocado. It takes 40 minutes, makes 8 tacos, and each serving of 2 tacos has about 342 calories, 11 grams of protein and 12.5 grams of fiber.
Young jackfruit is the plant-based world’s favorite stand-in for pulled pork or carnitas. Picked before it ripens, it has a mild, neutral flavor and a stringy texture that shreds just like slow-cooked meat and soaks up whatever spices you give it. These tacos are smoky, tangy and ready on a weeknight, and the black beans add the protein that jackfruit alone lacks.
For the full nutrition profile of the fruit, see our jackfruit nutrition guide, or browse our other recipes.
Jackfruit tacos at a glance
- Servings
- 4 (8 tacos)
- Time
- 40 minutes
- Calories
- About 342 per 2 tacos
- Protein
- About 11 g per serving
- Fiber
- About 12.5 g per serving (45% DV)
- Diet
- Vegan, dairy-free, gluten-free with certified corn tortillas
How to buy jackfruit for tacos
The most important step happens at the store. You need young green jackfruit canned in brine or water, usually found in the Asian or international aisle, or sold in pouches in the refrigerated plant-based section. Don’t buy ripe jackfruit in syrup: it’s yellow, very sweet and soft, with a flavor like banana and pineapple, and it won’t shred or taste right in savory dishes.
Fresh jackfruit is huge, often 10 to 40 pounds, and full of sticky latex, so canned is far more practical for cooking. Rinse it well to remove the briny taste and lower the sodium.
Why this recipe works
- Rinsing and drying: washing off the brine removes the sour, tinny flavor, and patting the pieces dry helps them brown.
- Removing the core: the triangular pieces have a firm core that stays tough. Trimming it gives a softer, more even shred.
- Simmer, then sear: simmering softens the jackfruit so it shreds easily, and cooking off the liquid at the end gives it crispy, caramelized edges.
- Beans for protein: jackfruit is low in protein, so black beans make the tacos filling and nutritionally balanced.
Jackfruit Tacos with Black Beans
Ingredients
Method
- Pat the drained jackfruit dry. Cut away the hard core from each triangular piece, then pull the pieces apart with your fingers or two forks.
- Heat the oil in a large skillet over medium heat. Add the onion and cook for 5 minutes until soft, then add the garlic and cook for 1 minute.
- Add the jackfruit, chili powder, cumin, smoked paprika, oregano and salt and stir to coat. Cook for 3 minutes.
- Pour in the water or broth, cover and simmer for 10 minutes, until the jackfruit is tender. Uncover and mash the pieces with a potato masher or fork so they shred.
- Stir in the black beans and cook uncovered for 5 more minutes, stirring now and then, until the liquid has evaporated and the edges start to brown. Stir in the lime juice and taste for salt.
- Warm the tortillas in a dry skillet or wrapped in a damp towel in the microwave. Fill each with jackfruit and beans, then top with cabbage, avocado, cilantro and salsa. Serve with lime wedges.
Notes
Nutrition per serving
We calculated the nutrition per serving of 2 tacos, including cabbage and avocado but not salsa. USDA has no entry for canned young jackfruit in brine, so we used typical values from product labels for the jackfruit and USDA FoodData Central values for every other ingredient.
| Per serving (2 tacos) | Amount | % Daily Value |
|---|---|---|
| Calories | 342 | – |
| Protein | 10.6 g | 21% |
| Carbohydrates | 54.5 g | 20% |
| Fiber | 12.5 g | 45% |
| Total sugars | 3.5 g | – |
| Fat | 11.8 g | 15% |
| Potassium | 827 mg | 18% |
| Iron | 3.1 mg | 17% |
| Vitamin C | 29 mg | 32% |
| Sodium | 617 mg | 27% |
Estimated from typical label values for young jackfruit in brine (drained and rinsed) and USDA FoodData Central values for black beans (FDC 2644285), corn tortillas (175036), avocado (171705), red cabbage (169977), onion (170000), olive oil, spices and lime juice.
With 12.5 grams of fiber, one serving gives nearly half the daily value, mostly from the beans, jackfruit and corn tortillas. Sodium depends heavily on the brand of jackfruit and beans; choose low-sodium beans and rinse everything well to cut it further. For more filling plant foods, see our guide to high-fiber foods.
Jackfruit vs meat: the protein question
Jackfruit looks like pulled pork, but nutritionally it’s a fruit. Young jackfruit has only about 1 gram of protein per 100 grams, while the same amount of cooked pork or chicken has around 25 to 30 grams. On its own, a jackfruit taco won’t keep you full for long.
That’s why this recipe adds a can of black beans, which brings the protein up to about 11 grams per serving, plus extra fiber, iron and folate. For more protein, add a sprinkle of crumbled queso fresco or a spoonful of Greek yogurt, or serve the tacos with a side of rice and beans. Our protein calculator can show how a meal like this fits your daily target, and our list of high-protein vegetables has more plant-based ideas.
How much protein do you need? Get a personal daily target based on your weight, age and activity level.
Swaps and variations
- BBQ jackfruit: skip the cumin and oregano and stir in ½ cup of barbecue sauce at the end for pulled jackfruit sandwiches.
- Chipotle: add 1 to 2 chopped chipotle peppers in adobo with the spices for a smoky, spicy version.
- Pinto beans: swap the black beans for pinto beans or lentils.
- Tortillas: corn tortillas are naturally gluten-free, but check the label for certification if you have celiac disease. Flour tortillas also work.
- Toppings: try pickled red onion, sliced radishes, jalapeños, or a quick lime crema made with yogurt and lime juice.
Allergy note
People with a latex allergy or a birch pollen allergy can react to jackfruit. If you’ve had reactions to latex, banana, kiwi or avocado, check with your doctor or allergist before trying jackfruit.
Storage and leftovers
- Fridge: store the jackfruit and bean filling in a sealed container for up to 4 days. Keep the toppings separate.
- Freezer: the filling freezes well for up to 3 months. Thaw overnight in the fridge.
- Reheating: reheat in a hot skillet for a few minutes to bring back the crispy edges, adding a splash of water if it’s dry.
- Leftover ideas: use the filling in burrito bowls, quesadillas, stuffed sweet potatoes or on nachos.
Related on Pure Nutrition Facts: our jackfruit vs durian comparison.
Jackfruit tacos FAQ
What does jackfruit taste like in tacos?
Young jackfruit is mild and slightly tangy, so it takes on the flavor of the spices. The texture is the main appeal: it shreds like pulled pork or chicken.
Can I use ripe jackfruit for tacos?
No. Ripe jackfruit is sweet and soft, with a tropical fruit flavor. Use young green jackfruit canned in brine or water.
Is jackfruit healthy?
Yes. Young jackfruit is low in calories and fat and provides fiber and potassium. It’s low in protein, so pair it with beans, lentils or tofu.
Can I make these in a slow cooker?
Yes. Cook the shredded jackfruit, onion, garlic, spices and liquid on low for 4 to 6 hours, then crisp it in a skillet with the beans before serving.