Sweet and Sour Jackfruit with Pineapple

Sweet and Sour Jackfruit with Pineapple – A Sticky, Tangy Vegan Stir-Fry Everyone Will Love

If you’re craving bold flavor and satisfying texture, this Sweet and Sour Jackfruit with Pineapple is your new weeknight go-to. Tender, shredded jackfruit takes on a pulled meat texture, soaking up a glossy, tangy sauce made with pineapple juice, ginger, and a kiss of sesame oil. Whether you’re serving it over rice or noodles, this vegan stir-fry delivers big on flavor, simplicity, and plant-based comfort.

This recipe is perfect for anyone searching for a healthier, meat-free alternative to sweet and sour takeout that still satisfies. Gluten-free, dairy-free, and totally customizable, it’s a great choice for feeding a crowd or meal prepping for the week.

Inspiration

Sweet and sour dishes were a mainstay in my takeout rotation for years, but I always wanted a homemade version that wasn’t heavy or overly sugary. Enter jackfruit: its stringy, pulled texture makes it the perfect substitute for meat in saucy stir-fries. The inspiration for this dish came from blending traditional sweet and sour Chinese-American flavors with fresh, vibrant produce and pantry staples. The result is a sticky, savory-sweet bowl that tastes indulgent but feels light—and it comes together in under an hour.

Why You’ll Love It

• Jackfruit creates a pulled, meaty texture that absorbs flavor beautifully
• Naturally vegan and gluten-free, with simple swaps for other dietary needs
• The sweet and tangy pineapple sauce is irresistible and easy to make from scratch
• Great for meal prep, wraps, rice bowls, or weeknight stir-fry cravings

Quick Grocery List

For the Jackfruit:

• Canned young green jackfruit in water or brine
• Olive oil
• Smoked paprika
• Garlic powder
• Salt and pepper

For the Sweet and Sour Sauce:

• Pineapple juice
• Rice vinegar or apple cider vinegar
• Tomato paste or ketchup
• Coconut sugar or brown sugar
• Soy sauce or tamari
• Cornstarch + water
• Sesame oil

For the Stir-Fry:

• Sesame or neutral oil
• Red bell pepper
• Green bell pepper
• Red onion
• Pineapple chunks
• Garlic
• Ginger

Optional Garnishes:

• Green onions
• Sesame seeds
• Jasmine rice or rice noodles

Things to Consider Before Preparing Your Meal

Prep & Cook Time:
Total time: 45 minutes (20 minutes prep, 25 minutes cook)

Equipment Checklist:

• Wok or large skillet
• Medium saucepan
• Wooden spoon or spatula
• Knife and cutting board
• Small bowl for cornstarch slurry

Dietary Adjustments:

• Gluten-Free: Use tamari or coconut aminos instead of soy sauce
• Oil-Free: Use water or vegetable broth for sautéing
• Low-Sodium: Use low-sodium soy sauce and reduce added salt

Serving Size:
Serves 4 as a main dish over rice or noodles

General Notes

Canned jackfruit is essential here—just make sure it’s in brine or water, not syrup. Draining and rinsing removes any bitterness, and shredding it helps mimic pulled pork or chicken. The sauce can be tweaked to taste: more sugar for sweetness, more vinegar for tang. It’s all about finding your ideal balance.

Substitutions

• Jackfruit: Swap in firm tofu cubes, tempeh, or rehydrated soy curls
• Pineapple juice: Orange juice can be used in a pinch
• Soy sauce: Use coconut aminos for soy-free
• Tomato paste: Ketchup works and adds a hint of sweetness

Variations

• Add crunch: Cashews, water chestnuts, or bamboo shoots
• Boost spice: A splash of sriracha or pinch of chili flakes
• Wrap it up: Use as a filling for lettuce cups or tacos
• Bulk it out: Stir in broccoli florets, snap peas, or shredded cabbage

Let’s Get Cooking

Pro Tips for Step 1: Prepare the Jackfruit

• Remove seeds and core pieces for the best texture
• Use two forks or your hands to shred into “pulled” strands
• Cook until slightly browned to develop flavor and reduce moisture

Pro Tips for Step 2: Make the Sweet and Sour Sauce

• Whisk the cornstarch slurry in just before the sauce boils
• Let it thicken gently—overcooking can make it gluey
• Taste before finishing—you can easily balance with more vinegar or sweetener

Pro Tips for Step 3: Stir-Fry the Veggies

• Stir constantly to avoid burning garlic or ginger
• Don’t overcook—veggies should be slightly crisp for the best texture
• Use high heat for quick sauté and great color

Pro Tips for Step 4: Combine Everything

• Add sauce gradually—you might prefer a lighter coating
• Simmer just until everything is evenly coated and glossy
• Use tongs or a wide spatula to mix without breaking the jackfruit

Pro Tips for Step 5: Serve

• Serve immediately while hot for the best texture
• Garnish right before serving to keep colors vibrant
• Pair with jasmine rice, brown rice, or noodles

Art Of: Cooking with Jackfruit for Stir-Fries

Cooking with jackfruit can feel a little intimidating at first, but once you learn the rhythm, it becomes a plant-based powerhouse. The key is shredding it before sautéing so it has time to dry out and brown. This step is crucial—it mimics the sear you’d get on meat and lets it soak up the sauce better. Jackfruit doesn’t have much flavor on its own, so don’t be shy with spices and sauce. And when paired with pineapple and a tangy glaze, it transforms into something downright crave-worthy.

Tips and Variations

• Add a pinch of Chinese five-spice or white pepper to the sauce for depth
• Try the jackfruit filling in bao buns, wraps, or grain bowls
• Add toasted sesame oil at the end for extra aroma
• For extra protein, toss in shelled edamame or cubed baked tofu
• Use chili garlic sauce instead of sriracha for added umami and heat

Nutrition Breakdown (Per Serving)

• Calories (225): Light enough for lunch, filling enough for dinner
• Carbohydrates (38g): Mostly from pineapple and sauce—great for energy
• Cholesterol (0mg): 100% plant-based and heart-healthy
• Fat (6g): Low, with most coming from healthy oils
• Fiber (5g): Boosted by jackfruit and veggies—great for digestion
• Protein (4g): Modest—add tofu or edamame to increase
• Saturated Fat (1g): Low—mainly from sesame oil
• Sodium (650mg): Can be reduced by using low-sodium soy sauce
• Sugar (18g): Natural sugar from pineapple, with a small amount added
• Trans Fat (0g): None—whole, clean ingredients only
• Unsaturated Fat (5g): Mostly from olive and sesame oils

Storing and Reheating

Storage:
Refrigerate leftovers in an airtight container for up to 4 days.

Reheating:
Reheat gently on the stovetop over medium heat, or in the microwave in 1-minute bursts, stirring between.

Freezing:
Yes! Cool the dish completely and freeze in airtight containers for up to 2 months. Thaw overnight in the fridge and reheat as above.

Frequently Asked Questions (FAQ)

Q: Can I use fresh jackfruit instead of canned?
A: Yes, but it must be young/unripe jackfruit. It requires more prep but works well if shredded properly.

Q: Can I make this dish oil-free?
A: Absolutely. Just sauté in water or broth and omit sesame oil in the sauce.

Q: What’s the best way to serve this dish?
A: Over jasmine rice, brown rice, or rice noodles. It also makes a fantastic filling for wraps or tacos.

Q: Is this good for meal prep?
A: Definitely. Just store the components separately for best texture, especially the rice or noodles.

Q: Can I double the sauce?
A: Yes! It’s great over roasted veggies, tofu, or even grain bowls. Store extra in the fridge for up to a week.

Engage and Share

Tried this Sweet and Sour Jackfruit with Pineapple? I’d love to hear how it turned out! Leave a comment, rate the recipe, or tag your creation @SpatulaDaddy on social. Whether it’s your first time cooking jackfruit or you’re already a plant-based pro, this dish is sure to become a favorite. Looking for more vegan stir-fry ideas? Check out my Fiery Szechuan Pepper Tofu or Crispy Orange Tofu Stir-Fry!