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

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: 10
Rating: 3.6
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Prep Time

Cooking Time

people 10 minutes 1.5 hours


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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
  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.


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’re aren’t trained by Slimming World nor authorised to give Slimming World advice. Should 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 ?

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