Syn Free Pulled Pork & BBQ Sauce |Slimming World

Pulled pork is my idea of heaven, what’s even better is Syn Free Pulled Pork with a Syn Free BBQ sauce! Just writing this is making me salivate haha! This is perfect with some Syn Free loaded potato skins and slaw.

pulled pork

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

The Pork

Pork wise, we use shoulder for this Syn Free Pulled Pork & BBQ Sauce & trim it of most of the fat. To do this make sure to use a sharp knife, and take your time. Pork Leg is fine too, just not loin. It’ll turn out too dry.

We use Schwartz Perfect Shake Classic BBQ Seasoning for this Syn Free Pulled Pork & BBQ Sauce, as most of the other BBQ seasonings now have a Syn value. The Schwartz one is Syn free.

Cooking this Syn Free Pulled Pork & BBQ Sauce

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You can do this in the slow cooker, but it’ll take 4-6 hours. On a busy day I’m not usually that organised, so I use the Instant Pot in pressure cooking mode.

It means instead of 4-6 hours, cooking the pork just takes 1 hour 30 minutes! It’s crazy how easy, how fast and how little washing up accumulates when you use it. One pot wonder. My kitchen saviour.

You can buy the Instant Pot from Amazon UK, and if you’re elsewhere in Europe, Amazon UK will probably deliver to you too.

In the summer we usually do pulled pork on the Big Green Egg, and it takes 8-10 hours but I think this year we’ll be doing it in the Instant Pot then putting the Pulled Pork in sauce into the Green Egg to smoke for an hour along side some BBQ beans. My idea of heaven.

pulled pork


If there are any left overs (there may not be!) freeze individual portions into freezer bags. Make sure to include juice, as this will keep the pork moist when you reheat. It’ll store in the freezer for a couple of months – if it lasts that long!

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Syn Free Pulled Pork & BBQ Sauce

Votes: 53
Rating: 3.72
Rate this recipe!


Prep Time

Cooking Time

people 10 minutes 1.5 hours



Slimming World 

682kcal 16

Smart Points (Flex/Freestyle)



Per people Per people Per people
Suitable For Freezing icon
Please Note - If portions are changed, then points/values will not change and will need to be worked out by yourself. We're working on this!
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Pulled Pork
  1. Cut the pork shoulder in half and trim all excess fat - there will be quite a bit. It's fine if you cut the pork up to get at the fat
  2. Mix the salt and pepper with the Schwartz Perfect Shake Classic BBQ Seasoning & rub it all over the pork. Make sure to massage. Place the pork in the fridge for a few hours or use immediately
  3. Place the Instant Pot into Sauté mode and spray with frylight. Brown the pork on all sides, don't worry if the bottom of the pot browns
  4. Remove the pork from the pot & deglaze with a bit of the stock. Make sure all browned bit are off the bottom
  5. Tip in the onions and cook until they soften. Add the pork back to the pot and pour in the stock and Worcestershire Sauce
  6. Lock the lid, turn the valve to sealing and place the Instant Pot into Manual mode. Increase the time to 90. The pot will come to pressure and when it's done so it'll start to count down
  7. Once finished, allow the pot to naturally release it's pressure for 15 minutes
  8. Place the pork and onions on a plate and run the remaining juices through a fat separator to get rid of the fat. Return the juices to the pot, and put the pot into Sauté mode
  9. Once the juices have reduced by half add in your BBQ sauce & simmer stirring frequently for another 5 minutes. Whilst this bubbles away pull your pork & onions with a couple of forks. It will just melt, resist the temptation to pick!
  10. Add the pork into the sauce & stir well. Place the pot into 'Keep Warm' if you want to go back for seconds. You probably will!!
BBQ Sauce
  1. Spray a frying pan with frylight and cook the onions and garlic until the onions are soft
  2. Add the tomato puree & tinned tomatoes and cook for 5 minutes on high, stirring frequently
  3. Add in the rest of the ingredients, lower the heat and simmer for 20 minutes, the sauce should thicken nicely
  4. Place into a sterilised jar, and store in the fridge until ready to use. Use within a week.

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We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

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  1. The spicentice bbq rub has sugar in it but you say it’s syn free? I bought one and I’m wondering if it’s really syn free.

    1. Hi Terrie,
      At the time of writing the recipe Spicentice BBQ Rub was syn free (all our ingredients are checked on the SW app before publishing) but it looks like the recipe for the rub may have changed and it now has a syn value of 0.5 per tsp. Taking this into consideration we have adjusted the recipe to use a syn free alternative. Having said that if you want to use the Spicentice rub it will work out at 0.5 syns per portion.

  2. Hello
    I’m doing this recipe tomorrow in the slow cooker.
    It may be a silly question but do I put everything including the BBQ sauce in the slow cooker all day to cook or add that in later ?

  3. Hi,
    I cooked this in my Instant Pot at the weekend and it was delicious! I noticed though that 1 tbsp Worcestershire sauce is shown in the Pulled Pork ingredients section, but I can’t see where that’s then added in the recipe. I left it out and just used the Worcestershire sauce in the BBQ sauce section.

    1. Hi Aimee
      Thanks for getting in touch. The 1 tbsp of Worcestershire Sauce should be added with the stock when you return the pork to the Instant Pot. The recipe has been amended. I’m glad it didn’t spoil your enjoyment of the dish!

  4. Hello, I was wanting to do this in the slow cooker over the weekend. If I was doing it in the slow cooker would I just chuck everything in? And also what temp and how long for. Thanks x

      1. Thank you! Where it says ‘1 chopped tomatoes’ in the recipe for the BBQ sauce, does that refer to 1 can of chopped tomatoes? Or 1 tomato chopped?

  5. I am planning on making this in the slow cooker while I’m at work tomorrow. I’ll be out for ten hours, which setting should I put my slow cooker on?

    Thanks in advance

  6. Hi I’m making this with a pork fillet 500kg do I need to cook the pork first or just put it all in? If so is it high or low and for how long?

    1. Hi Stacey
      We state the following in the recipe blurb;
      Pork wise, we use shoulder for this Syn Free Pulled Pork & BBQ Sauce & trim it of most of the fat. To do this make sure to use a sharp knife, and take your time. Pork Leg is fine too, just not loin. It’ll turn out too dry.

  7. Hi ,
    I am looking at making this but I do not have an instant pot but have a slow cooker. Is there a receipe for using a slow cooker?

    1. Hi Tom
      If you scroll down the page to the method, (under the recipe card) we explain that you make the sauce separately, adding it to the meat when you shred it.

    1. Hi Teresa
      Yes, you can cook it in a lidded casserole dish in the oven. It would need to be cooked low and slow, 2 – 3 hours on a low temperature. Check from time to time to ensure it isn’t drying out. Be ready to add a little stock if necessary, but don’t add too much, or you won’t get the sticky sauce.

  8. Hi there,
    I’m trying this recipe for the first time. Where can I buy Franks hot sauce from plz? Or is there an alternative that I can use?
    Thank you

    1. Hi Trixie
      I’ve just checked on My Supermarket – it’s showing as being available from Tesco, Asda, Sainsbury’s, Ocado and Waitrose. 🙂
      If you can’t get hold of it, any hot sauce is fine, just check Syns accordingly!

    1. Hi Hollie
      There are some tips online for using Jackfruit. It should work well in our pulled pork recipe. The BBC Good Food website has some info and a recipe, too. As well as the chilled, packaged variety I wrote about in the Shopping Essentials list this week, you can get canned Jackfruit. Whichever you choose, it behaves in the same way as gammon or chicken when slow cooked, so you can pull it apart and shred with 2 forks. Hope that helps. 🙂

    1. Hi Andrea
      You’ll need to select a manual pressure cook mode and set the time for 90 minutes, the same as the Instant Pot. 🙂

        1. I’m not familiar with the PKP, (I have an Instant Pot) but could you search the presets for one that will give you a cook time of 90 mins? It may be that you’ll have to use a shorter time setting more than once? Sorry I can’t be more helpful! 🙂

  9. With this pulled port recipe it shows it being served with Syn Free loaded potato skins and a slaw, I cant find the recipe for the slaw, does anybody know where I can find the recipe.

    1. Hi Stephanie
      It’s best to use salt to suit personal taste. You won’t need much, as you need to add stock too, which is often quite salty, depending on brand. Hope that helps! 🙂

  10. Hi I really want to do this but my slow cooker is too small for the meat I have bought, I have a pressure cooker can I do it in there ? If so how long do i put it in and do i put all the ingredients in together? Thank you in advance.

    1. Hi Demi
      If you scroll down to the recipe card and method, you’ll see the instructions for the Instant Pot. This is a hybrid electric pressure cooker which has a slow cooker function, so the timings given here will work for your pressure cooker. Thanks for getting in touch!

  11. Hi I want to try this recipe but I don’t have a slow cooker or a instant pot ,
    What temp and how long would this take in a electric oven thanks x

    1. Hi Nue
      Yes, you can cook it in a lidded casserole dish in the oven. It would need to be cooked low and slow, 2 – 3 hours on a low temperature. Check from time to time to ensure it isn’t drying out. Be ready to add a little stock if necessary, but don’t add too much, or you won’t get the sticky sauce.

    1. Hi Leanne
      If I’m making this in the slow cooker, I put everything in and leave it to cook! All the flavours infuse and it’s just delicious! 🙂

  12. I’ve made this countless times in the slow cooker, with the “chuck it all in” method, but last time I had lots of BBQ sauce leftover so I froze it and now I need to cook the pork, but no sauce. Should I do the pork on its own, in which case how much liquid should I put in with it to keep it moist, or should I put the defrosted sauce I already have in the slow cooker with the pork? Thanks for the help!

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