Pulled Pork

  • 10MINS
  • 1HR
  • Serves 6
  • 395KCAL

You can still enjoy Pulled Pork even when calorie counting or following a diet plan like Weight Watchers thanks to this slimming friendly recipe!

  • Batch Cook pinchofnom.com
  • Dairy Free pinchofnom.com
  • Everyday Light pinchofnom.com
Easy Peasy Pulled Pork pinchofnom.com
4

NutritionPer Serving

  • Calories395
  • Carbs14g
  • Protein43g
  • Fat16g
  • Saturates5g
  • Sugars6g

Pulled Pork - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

Pulled Pork is our idea of heaven – especially when it’s smothered in a sweet and sticky BBQ sauce – and with this recipe you can enjoy both, even when calorie counting or following a diet plan!

You can cook Pulled Pork in a number of ways – with or without kitchen gadgets – but each option has different timings, so be sure to check the timing for your own cooking preference before you begin.

If you have any leftovers, Pulled Pork goes great in sandwiches, salads, pasta dishes and bolognese sauces too. Make sure to keep it fresh in the fridge when you are done!

What diets is this Pulled Pork suitable for?

This Pulled Pork recipe is suitable for gluten free diets as long as you use gluten free versions of the following ingredients;

  • Stock cubes
  • Worcestershire Sauce
  • BBQ seasoning

You can enjoy this recipe if you’re dairy free, but make sure to double-check the BBQ seasoning you use – some may contain milk powder.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

Do you need any special ingredients to make Pulled Pork?

There’s a couple of things you will need to make this Pulled Pork.

Pork wise, we use shoulder for this Pulled Pork recipe, and trim 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.

BBQ seasoning is a key ingredient in this recipe. There are a number of brands available, so you can pick one that fits into your diet.

This recipe uses a pressure cooker, but it can be made in a slow cooker. The time will need to be adjusted to 4-6 hours on high. You could cook this in the oven in a casserole dish with a tight-fitting lid, or in an oven tray with some foil tightly wrapped around the top. Cook for around 2-3 hours at 170-180°C, checking every 30 minutes or so.

Hints & Tips

Below we added some of our communities most common hints and tips. We hope you find them useful.

I used a lean pork fillet instead of a pork shoulder joint. Worked really well.
1
Melt In The Mouth… So Yummy!
I followed the slow cooker method! Left for work and came home to a bubbling pot of perfection. I had it in flatbreads with some chips & salad. Batch cooked this and had it on hotdogs and burgers too. An all round winner!

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‘Pulled Pork Perfection! This recipe is so easy and perfect for the slow cooker on those busier days. I love how tasty and succulent the pork is… it’s a game changer’

Emma Jones

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The Instant Pot is basically a super slow cooker with a whole heap of other functions. It’s the safest pressure cooker out there – and you can have pulled pork cooked in just an hour!

You can also use a slow cooker for this recipe. You can pick up slow cookers in most large supermarkets, or online from Amazon.

How many calories are in this Pulled Pork?

There are 395 calories per portion in this Pulled Pork, which means it falls into our Everyday Light category.

To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.

This Pulled Pork is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

To make the pulled pork

Step 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.

Step 2

Mix the salt and pepper with the BBQ seasoning and rub it all over the pork. Make sure to massage. Place the pork in the fridge for a few hours or use immediately.

Step 2 pinchofnom.com

Step 3

Place the Instant Pot into Sauté mode and spray with a low calorie cooking spray. Brown the pork on all sides, don’t worry if the bottom of the pot browns.

Step 3 pinchofnom.com

Step 4

Remove the pork from the pot and deglaze with a bit of the stock. Make sure all browned bits are off the bottom.

Step 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.

Step 5 pinchofnom.com

Step 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.

Step 7

Once finished, allow the pot to naturally release its pressure for 15 minutes.

Step 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.

Step 8 pinchofnom.com

Step 9

Once the juices have reduced by half add in your BBQ sauce and simmer stirring frequently for another 5 minutes. Whilst this bubbles away pull your pork and onions with a couple of forks. It will just melt…resist the temptation to pick!

Step 9 pinchofnom.com

Step 10

Add the pork into the sauce and stir well. Place the pot into ‘Keep Warm’ if you want to go back for seconds. You probably will!!

To make the BBQ Sauce

Step 1

Spray a frying pan with low calorie cooking spray and cook the onions and garlic until the onions are soft.

Step 2

Add the tomato puree and tinned tomatoes and cook for 5 minutes on high, stirring frequently.

Step 2 pinchofnom.com

Step 3

Add in the rest of the ingredients, lower the heat and simmer for 20 minutes, the sauce should thicken nicely.

Step 4

Place into a sterilised jar, and store in the fridge until ready to use. Use within a week.

Pulled Pork - Pinch of Nom Slimming Recipes

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How do you know when this Pulled Pork is cooked?

You should cook this recipe until the meat literally falls apart when pulled apart with a pair of forks.

This should take approx 1.5 hours in the pressure cooker, 4-6 hours in the slow cooker (high) or 2-3 hours in the oven (170°C).

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep this Pulled Pork in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Pulled Pork in the fridge for approximately 3 days or so.

Can I freeze this Pulled Pork?

Yes you can! 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.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat this Pulled Pork?

From chilled: Place in a microwave proof container with a loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.

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Pulled Pork

You can still enjoy Pulled Pork even when calorie counting or following a diet plan like Weight Watchers thanks to this slimming friendly recipe!
  • Prep Time
    10 MINS
  • Cook Time
    1 HR
  • KCals 395
  • Carbs 14G

Ingredients

Pulled Pork

  • 1.5 kg pork shoulder
  • 2 onions chopped
  • 2 tbsp Schwartz Perfect Shake Classic BBQ Seasoning
  • 1 tbsp Worcestershire sauce
  • 250 ml beef stock 1 stock cub dissolved in 250ml/1 cup boiling water
  • 1 tbsp black pepper
  • low calorie cooking spray

BBQ Sauce

  • ½ onion
  • 2 cloves garlic crushed
  • 1 can chopped tomatoes
  • 1 tbsp tomato puree
  • ½ lemon juice of
  • 1 tbsp Schwartz Perfect Shake Classic BBQ Seasoning
  • 1 tbsp balsamic vinegar
  • 2 tbsp Worcestershire sauce
  • 2 tbsp white wine vinegar
  • 1 tbsp Franks Hot Sauce
  • 1 tsp mustard powder
  • 1 tsp granulated sweetener

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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Instructions

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 and 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 low calorie cooking spray. Brown the pork on all sides, don't worry if the bottom of the pot browns
  4. Remove the pork from the pot and 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 and 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 low calorie cooking spray and cook the onions and garlic until the onions are soft
  2. Add the tomato puree and 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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38 comments

See what others have to say

Chris ClarkeSunday 25th July 2021

Do the calories per portion include the bbq sauce or is that extra?

Reply

    HollyMonday 26th July 2021

    Hey Chris, the nutritional information is for the whole recipe including the BBQ sauce it’s just accompaniments that would need adding as extra, hope that helps!

    Reply

Kathryn LeeMonday 1st February 2021

I enjoy this recipe so much, I just run out of ideas on what to do with the leftovers. Today I turned it into lasagne and it was delicious!

Reply

    HollyTuesday 2nd February 2021

    Hi Kathyrn, thanks so much for the feedback a pulled pork lasagne sounds great!

    Reply

DonnaFriday 15th May 2020

I don’t eat pork, simply just don’t like it. Is there an alternative meat I can use?

Many thanks

Reply

    Steve CowderoyTuesday 19th May 2020

    Hi Donna, thanks for getting in touch with us. Yes you can use chicken breasts in this recipe which are delicious! Hope this helps

    Reply

Ian NelsonMonday 24th February 2020

1 tbsp hot sauce seems a lot? Also do you have a recipe for this that uses passata or was I dreaming?

Reply

    LisaWednesday 6th May 2020

    Hi Ian. You can use less hot sauce if you prefer. It’s personal taste really. Also, passata works fine instead of tomatoes. Hope you enjoyed it.

    Reply

RichMonday 27th January 2020

Hello, what sort of containers do you use for freezing the extra bbq sauce? Thanks.

Reply

    Sharon FitzpatrickTuesday 12th May 2020

    Hi Rich, you can use a freezer proof plastic box or a freezer proof plastic bag for freezing the left over sauce. Just remember to label it and put a date on it so when you find it in your freezer, you know what it is! Thanks for getting in touch with your question.

    Reply

Natasha DaviesTuesday 10th September 2019

How do I think the sauce in the slow cooker?

Reply

    Emma TFriday 13th September 2019

    Hi Natasha,

    You should be able to, though you would probably need to reduce it down to thicken it up once cooked ????

    Hope that helps!

    Reply

SamTuesday 26th March 2019

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!

Reply

    CateMonday 8th April 2019

    I would defrost the sauce and cook the pork with it, adding a little extra water (around 200ml) 🙂

    Reply

LeanneThursday 28th February 2019

Hi if cook in slow cooker do I put the bbq sauce in with it ?
Thanks

Reply

NueSaturday 26th January 2019

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

Reply

Demi MulliganWednesday 23rd January 2019

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.

Reply

StephanieMonday 17th December 2018

How much salt should you use? It doesn’t have it on the ingredients?

Reply

Clair ShieldsMonday 3rd December 2018

Could you use chicken on place of pork?

Reply

AndreaWednesday 10th October 2018

What setting would I use and how long for with a PKP please?

Reply

    AndreaWednesday 10th October 2018

    Argh the 5L doesn’t have a manual option to use ????

    Haven’t found a recipe I don’t like yet by the way ????????

    Reply

    Anne CalderwoodWednesday 28th October 2020

    Hi, I have a Pressire King Pro & want to cook the pulled pork on slow cooker but there isn’t an option for low or high cooking. Can anyone tell me how long I should cook a 1.6kg piece of pork in slow cooker mode?
    Thank you
    Anne

    Reply

      HollyMonday 2nd November 2020

      Hi Anne, we have recently published an article HERE for converting recipes for the Instant Pot which has a handy guide for conversions for slow cookers, ovens and pressure cookers which is worth having a look at. Hope that helps!

HollieFriday 28th September 2018

How would you attempt to use Jack fruit in this recipe, after reading this week’s essentials I’m hoping to try it out!

Reply

TrixieSaturday 19th May 2018

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

Reply

JodieMonday 14th May 2018

Could I use chicken?

Reply

teresaWednesday 28th March 2018

Hi could i do this in an oven, if so for how long?

Reply

TomTuesday 13th March 2018

Do you add in the bbq sauce ingredients when you slow cook or do the sauce separately and add at the end as stated?

Reply

MollyThursday 1st March 2018

Hiya Can I do this with a leftover roasted pork joint?

Reply

Zoe WilliamsMonday 5th February 2018

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?

Reply

StaceyWednesday 24th January 2018

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?

Reply

CharlotteMonday 22nd January 2018

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

Reply

JordanMonday 8th January 2018

Hi!
Are there slow cooker instructions available for this recipe please?
Jordan

Reply

    JordanTuesday 9th January 2018

    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?
    Cheers

    Reply

FernWednesday 29th November 2017

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

Reply

AimeeWednesday 4th October 2017

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.
Thanks

Reply

CharlieMonday 23rd January 2017

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 ?

Reply

    KateTuesday 24th January 2017

    Hi Charlie
    If you’re doing it in the slow cooker then you can put everything in together 🙂

    Reply

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