Vegan "Ham" Roast | Plant-based Recipe

If you're craving a savory, smoky centerpiece that gives “holiday roast” without the meat—this Vegan “Ham” Roast made with jackfruit is the perfect solution. This recipe is full of flavor, easy to slice, and pairs beautifully with your favorite holiday sides. Jackfruit delivers on texture and taste while offering some impressive health benefits too!

Why Jackfruit for a Vegan “Ham” Roast?

Jackfruit has become a superstar in the plant-based world thanks to its meaty texture and ability to soak up savory, smoky flavors. When marinated and roasted just right, it gives that perfect bite you want in a roast—tender but firm, with just the right pull.

Where Jackfruit Comes From?

Jackfruit (Artocarpus heterophyllus) is native to South and Southeast Asia and grows in tropical regions worldwide. It's actually the largest tree-borne fruit, sometimes weighing up to 80 pounds! Traditionally used in both sweet and savory dishes across India, Bangladesh, Thailand, and the Philippines, jackfruit has been a staple in many cultures for centuries. Its rise in popularity in the West is due to its versatility and meat-like texture when unripe.

Vegan "Ham" Roast Recipe

Servings: 6–8

Prep & Cook Time: 1 hour 35 minutes

Ingredients

For the Roast:

• 2 cans young green jackfruit (in brine or water, not syrup)
• 1 cup vital wheat gluten (or chickpea flour for gluten-free)
• ½ cup oat flour, whole wheat flour, or chickpea flour
• ¼ cup ground flaxseeds
• 2 tbsp nutritional yeast
• 1 tbsp smoked paprika
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tsp ground mustard
• ½ tsp black pepper
• 1 tsp kosher salt
• 1 tbsp vegan Worcestershire sauce
• 1 tbsp liquid smoke
• 2 tbsp maple syrup
• 1 tbsp apple cider vinegar
• ½ cup vegetable broth

For the Glaze:

• ½ cup maple syrup
• ¼ cup Dijon mustard
• ¼ cup pineapple juice
• 2 tbsp vegan Worcestershire sauce
• 2 tbsp apple cider vinegar
• 1 tsp smoked paprika
• ½ tsp ground cloves (optional, for classic ham flavor)

Instructions

1. Prepare the Jackfruit:
Drain and rinse the jackfruit well. Using your hands or a fork, shred the jackfruit to create a pulled, meaty texture.

2. Make the Roast Mixture:
In a large bowl, combine the shredded jackfruit with the vital wheat gluten, your flour of choice, flaxseeds, nutritional yeast, smoked paprika, garlic powder, onion powder, ground mustard, black pepper, and salt. In a separate small bowl, whisk together the vegan Worcestershire sauce, liquid smoke, maple syrup, apple cider vinegar, and vegetable broth. Pour the wet ingredients into the dry mixture and stir until it forms a thick, sticky dough. If using vital wheat gluten, knead the dough for 3–5 minutes to develop a firmer, meatier texture.

3. Shape and Bake:
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Shape the dough into a loaf or ham-like shape and place it on the sheet. Cover loosely with foil and bake for 40 minutes.

4. Prepare the Glaze:
While the roast is baking, combine all the glaze ingredients in a small saucepan. Simmer over low heat for 5–10 minutes, stirring occasionally, until slightly thickened.

5. Glaze the Roast:
After 40 minutes, remove the foil from the roast. Brush it generously with the glaze. Return the roast to the oven and bake uncovered for an additional 15–20 minutes, basting with more glaze every 5 minutes for a flavorful, caramelized finish.

6. Finish and Serve:
Allow the roast to rest for 10 minutes before slicing. Serve warm with extra glaze on the side, paired with your favorite holiday sides.

Jackfruit’s Nutritional Value & Health Benefits

Unripe (young) jackfruit—the kind used in this recipe—is lower in calories and sugar than the ripe variety and offers:

• Fiber: Promotes good digestion and helps you feel fuller longer.
• Vitamin C: Supports immune function and helps protect cells from damage.
• Potassium: Helps regulate blood pressure and fluid balance.
• Antioxidants: May help reduce inflammation and oxidative stress.
• Low in fat and cholesterol-free—making it heart-healthy.

While jackfruit isn't high in protein on its own, pairing it with beans, lentils, or whole grains (like quinoa or brown rice) creates a more balanced meal.

Jackfruit (Raw) – Nutritional Profile (per 1 cup / 165g)

• Calories: 155 kcal
• Carbohydrates: 40 g
• Sugars: 31 g
• Dietary Fiber: 2.5 g
• Protein: 2.4 g
• Fat: 0.5 g

Vitamins & Minerals:

• Vitamin C: 23 mg (25% DV)
• Vitamin A: 490 IU (10% DV)
• Potassium: 739 mg (16% DV)
• Magnesium: 48 mg (12% DV)
• Calcium: 40 mg (3% DV)
• Iron: 1 mg (6% DV)
• Vitamin B6: 0.3 mg (19% DV)
• Folate: 38 mcg (10% DV)

%DV = Percent Daily Value based on a 2,000-calorie diet.

Who Should Avoid Jackfruit?

While jackfruit is a nutritious and versatile fruit, there are a few groups who should use caution or avoid it altogether:

• People with latex allergies: Jackfruit contains compounds similar to latex and may trigger allergic reactions in latex-sensitive individuals.
• People with birch pollen allergies: Some may experience cross-reactivity due to similarities in protein structure, potentially causing allergic reactions.
• Diabetics (use with caution): While unripe jackfruit has fiber and a moderate glycemic index, ripe jackfruit is high in natural sugars. It’s best eaten in moderation and as part of a balanced, fiber-rich meal.
• Individuals taking blood sugar–lowering medications: Some studies suggest jackfruit may enhance blood sugar control. If you're on medication for diabetes or insulin sensitivity, check with your healthcare provider before making jackfruit a regular part of your diet.

DOCTOR’S ORDERS

If you’re looking to cut back on processed meats and bring more whole plant-based ingredients to the table, jackfruit is a delicious, satisfying alternative. While it doesn’t replace protein-rich foods, it’s perfect for variety, volume, and fiber—all important for gut and heart health. Just pair it with protein-rich sides for a balanced plate!

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