Pulled Pork

  • 10MINS
  • 1HR
  • 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!

Easy Peasy Pulled Pork pinchofnom.com
4

NutritionPer Serving

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

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.

How Weight Watchers friendly is this Pulled Pork recipe?

  • You need to count 16 Points per portion of this Pulled Pork recipe if you’re on WW Green.
  • You need to count 16 Points per portion of this Pulled Pork recipe if you’re on WW Blue.
  • You need to count 16 Points per portion of this Pulled Pork recipe if you’re on WW Purple.

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.

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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 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 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 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 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 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

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 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.

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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
WW Points
  • 16 Green
  • 16 Blue
  • 16 Purple

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. Click here for 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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26 comments

See what others have to say

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

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