Breakfast
Freeflourish
Gluten-Free Pulled Jackfruit Lettuce Wraps with Avocado Salsa
By Freeflourish Test KitchenReviewed by Freeflourish Editorial TeamPublished Apr 7, 2026 · Updated Jun 30, 2026
Fusion
35 mins
glutenfreedairyfreevegangrainfreelowcarbwhole30comfortfoodfamilymealeasyquickrecipes
Enjoy these gluten-free, vegan pulled jackfruit lettuce wraps topped with fresh avocado salsa. This easy, low-carb, and Whole30-compliant lunch recipe is perfect for family-friendly meals, quick preparation, and wholesome gluten-free eating.
Prep
15 min
Cook
20 min
Total
35 min
Servings
4
Difficulty
easy
Cuisine
Fusion
Ingredients
Servings
4
- 2 cans (20 oz each) young green jackfruit in water or brine, drained and rinsed
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp chili powder
- 1/4 tsp cayenne pepper (optional, for heat)
- 1/2 tsp sea salt, or to taste
- 1/4 tsp black pepper
- 2 tbsp tomato paste
- 1 tbsp apple cider vinegar
- 1/4 cup vegetable broth or water
- 1 head butter lettuce or Bibb lettuce, leaves separated and washed
- For the Avocado Salsa
- 2 ripe avocados, peeled and pitted
- 1 small tomato, finely diced
- 1/4 cup red onion, finely diced
- 1 jalapeño, seeds removed and minced (optional)
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- Salt to taste
Instructions
-
Prepare the jackfruit: Drain and rinse the canned jackfruit. Using your fingers or forks, shred the jackfruit pieces to resemble pulled meat, removing any seeds or hard core pieces.
-
Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
-
Add the minced garlic and cook for another 1 minute until fragrant.
-
Add the shredded jackfruit to the pan along with smoked paprika, ground cumin, chili powder, cayenne (if using), salt, and black pepper. Stir well to coat the jackfruit with the spices.
-
Mix in the tomato paste, apple cider vinegar, and vegetable broth. Stir to combine and bring to a gentle simmer.
-
Reduce heat to low and cook, uncovered, stirring occasionally, for 15 minutes until the jackfruit is tender and flavors are well blended. If the mixture becomes too dry, add a splash of water or broth.
-
Meanwhile, prepare the avocado salsa: In a bowl, mash the avocados with lime juice and salt until slightly chunky.
-
Fold in the diced tomato, red onion, jalapeño (if using), and chopped cilantro. Adjust seasoning to taste and set aside.
-
To serve, spoon the warm pulled jackfruit onto lettuce leaves, then top generously with avocado salsa.
-
Fold the lettuce around the filling like a wrap and enjoy immediately.
Tips
Allergen Overlap Note
Use jackfruit packed in water or brine, not syrup, and check tomato paste, vegetable broth, spices, and canned ingredients for gluten-free labeling. Wash lettuce leaves well, dry them on a clean towel, and use a dedicated skillet and cutting board if gluten-containing wraps or tortillas are also being served.
Texture Expectations
The jackfruit should shred into tender, fibrous pieces that feel saucy and lightly chewy, not crisp or dry. Simmer until the tomato paste and spices cling to the strands, and keep the avocado salsa chunky so it contrasts with the warm filling and crisp lettuce.
Dining With Non-GF Family Note
Serve the gluten-free lettuce wraps first with their own spoon and salsa bowl. If family members add tortillas, buns, or chips on the side, keep those on a separate platter so crumbs do not fall into the jackfruit, lettuce leaves, or avocado salsa.
Frequently Asked Questions
- What kind of jackfruit should I buy?
- Use young green jackfruit packed in water or brine. Ripe jackfruit packed in syrup is sweet and will not shred or taste right in this savory recipe.
- Can I make the jackfruit filling ahead?
- Yes. Cook the filling up to 3 days ahead and refrigerate it separately from the lettuce and salsa. Reheat gently before assembling.
- How do I keep lettuce wraps from getting soggy?
- Dry the lettuce leaves thoroughly and assemble just before eating. Keep the warm jackfruit, avocado salsa, and lettuce separate until serving.
Ingredient Replacements
To customize this gluten-free pulled jackfruit lettuce wrap recipe for different diets or ingredient availability, consider these substitutions:
- Jackfruit: Try shredded young green coconut meat or canned artichoke hearts for similar texture in vegan or vegetarian preparations.
- Olive Oil: Substitute avocado or coconut oil for paleo or Whole30-friendly variations with complementary flavors.
- Tomato Paste: Replace with tomato sauce or canned diced tomatoes for a looser filling consistency.
- Vegetable Broth: Use water plus vegetable bouillon for a low-sodium option or if broth is unavailable.
- Butter Lettuce: Romaine, Napa cabbage leaves, or collard greens serve as excellent wrap alternatives, offering seasonal variety or heartier texture.
- Avocado Salsa: Substitute with hummus or creamy vegan cashew sauce to keep the dish dairy-free and nut-free (using seed-based cream alternatives).
These easy swaps keep this comforting, family-friendly, quick gluten-free wrap recipe delicious and adaptable for your pantry and dietary needs.
Storage and Reheating
Store the cooked jackfruit filling in an airtight container in the refrigerator for up to 3 days. Keep washed lettuce leaves and avocado salsa in separate containers.
Reheat jackfruit in a skillet with a splash of water or broth until hot. For the freshest texture, make or refresh the avocado salsa shortly before serving.
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