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Introduction
Pulled pork has been a staple of American barbecue since the colonial era, particularly in the South. Originally, it was a practical way to feed large gatherings, as a whole pig could be slowly roasted and then 'pulled' into tender shreds. Our healthier crockpot version pays homage to this tradition while adapting it for modern, health-conscious cooks. By using leaner cuts of pork and controlling the ingredients in the sauce, we've created a dish that maintains the soul-satisfying taste of classic BBQ pulled pork but fits into a balanced diet. This recipe is perfect for busy families or anyone looking to enjoy comfort food without compromising their health goals.
Ingredients
• 2 1/2 pounds lean pork shoulder, trimmed of excess fat
• 1 large yellow onion, finely diced
• 4 cloves garlic, minced
• 1/4 cup apple cider vinegar
• 1/4 cup low-sodium chicken broth
• 2 tablespoons tomato paste
• 2 tablespoons smoked paprika
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• 1 teaspoon dried oregano
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1/4 cup sugar-free maple syrup
• 2 tablespoons Worcestershire sauce
• 1/4 cup yellow mustard
• 1 teaspoon liquid smoke (optional, for extra smoky flavor)
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons olive oil
Step 1:
In a mixing bowl, whisk together apple cider vinegar, chicken broth, tomato paste, sugar-free maple syrup, Worcestershire sauce, yellow mustard, and liquid smoke (if using).
Step 2:
In a separate small bowl, combine smoked paprika, cumin, chili powder, dried oregano, cayenne pepper, salt, and black pepper.
Step 3:
Heat olive oil in a large skillet over medium heat. Add diced onion and minced garlic, sautéing for 3-5 minutes until softened and fragrant.
Step 4:
Transfer the sautéed onion and garlic to the slow cooker. Add the trimmed pork shoulder.
Step 5:
Pour the liquid mixture over the pork, then sprinkle the spice blend evenly over the meat. Use tongs to turn the pork, ensuring it's well-coated with the liquids and spices.
Step 6:
Cover and cook on low heat for 8-10 hours, or on high for 5-6 hours, until the pork is tender and easily shreds with a fork.
Step 7:
Once cooked, remove the pork from the slow cooker and shred it using two forks. Return the shredded pork to the slow cooker and mix well with the sauce.
Step 8:
Let the pulled pork sit in the sauce for an additional 15-30 minutes on the 'warm' setting to absorb more flavors before serving.
Q: Can I make this recipe in an Instant Pot?
A: Yes, you can adapt this recipe for an Instant Pot. Cook on high pressure for 60 minutes, then natural release for 15 minutes before shredding the meat.
Q: Is this recipe keto-friendly?
A: While not strictly keto due to the sugar-free maple syrup and mustard, it's relatively low in carbs. For a keto version, omit the maple syrup and use a sugar-free BBQ sauce base instead.
Q: Can I freeze the leftovers?
A: Yes, this pulled pork freezes well. Store in airtight containers or freezer bags for up to 3 months. Thaw in the refrigerator overnight before reheating.
• For a leaner option, you can use pork loin instead of shoulder, but the meat may be slightly less tender.
• If you prefer a sweeter sauce, you can substitute the sugar-free maple syrup with honey or brown sugar, but this will increase the sugar content.
• For a gluten-free version, ensure your Worcestershire sauce is gluten-free or substitute with coconut aminos.
• This recipe is dairy-free and can be made gluten-free with the appropriate Worcestershire sauce.
• Choose a high-quality, lean pork shoulder for the best flavor and texture.
• Adjust the cayenne pepper to your preferred level of spiciness.
• For a more complex flavor profile, consider adding 1 teaspoon of ground coriander or 1 tablespoon of cocoa powder to the spice mix.
Serve hot on whole grain buns for sandwiches, or over a bed of mixed greens for a low-carb option. Garnish with coleslaw or pickles if desired.
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop with a splash of chicken broth to maintain moisture.
Start this recipe early in the day for dinner, or prepare it overnight for lunch the next day. The longer cooking time on low heat yields the most tender results.
- For best results, trim visible fat from the pork shoulder before cooking to reduce the overall fat content.
- Don't lift the slow cooker lid during cooking, as this releases heat and can extend cooking time.
- If the sauce is too thin after cooking, remove the meat and simmer the sauce on high for 15-30 minutes to reduce and thicken it.
For a spicier version, double the cayenne pepper and add 1 diced jalapeño to the slow cooker. For a sweeter taste, add 1/4 cup of unsweetened applesauce to the sauce mixture.
Pair with a crisp, light beer or a glass of unsweetened iced tea. For wine lovers, a Zinfandel or Syrah complements the smoky flavors well.
This dish is perfect year-round but is especially popular during summer barbecue season and fall tailgating events.
This recipe contains mustard. It may contain gluten if using regular Worcestershire sauce. Check all packaged ingredients for allergen information.
