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!
Also in these categories:
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.
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.
Send us a Hint or Tip
We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.
SEND US a HINT & TIP, Or QUOTE for this recipe
THANKS
we have your picture
The process
- Check
Now we have your Hint & tip
we’ll check them over. - Review We’ll review your Hint & Tip, and see if its suitable to use on the website.
Your details
- Name: %name%
- Recipe: %recipeName%
YOUR HINTS & TIPS
Your “QUOTE”
SWAG!
Due to the large number of submissions we recieve we’re afraid we’ll only inform you if we use it on the Recipe page - then we’ll send you some swag…
(Please remember others may of had the same idea as you!)
‘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’
This post contains affiliate links: what this means
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
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 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.
Try your Pulled Pork with these great sides;
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.
PRE-ORDER Our NEW cookbook Air Fryer NOW
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
Instructions
Pulled Pork
- 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
- 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
- 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
- Remove the pork from the pot and deglaze with a bit of the stock. Make sure all browned bit are off the bottom
- Tip in the onions and cook until they soften. Add the pork back to the pot and pour in the stock and Worcestershire sauce
- 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
- Once finished, allow the pot to naturally release it's pressure for 15 minutes
- 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
- 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!
- 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
- Spray a frying pan with low calorie cooking spray and cook the onions and garlic until the onions are soft
- Add the tomato puree and tinned tomatoes and cook for 5 minutes on high, stirring frequently
- Add in the rest of the ingredients, lower the heat and simmer for 20 minutes, the sauce should thicken nicely
- Place into a sterilised jar, and store in the fridge until ready to use. Use within a week.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
—
We agreed with Slimming World to remove their trademarked terms from our website
Love this Pulled Pork recipe? Tag us!
Join the conversation
Comment or ask our advice