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Lightened-Up BBQ Pulled Pork Sandwiches

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This lightened-up version of a classic comfort food is packed with protein and flavor without all the extra sugar and fat. The meat is incredibly tender, the sauce is tangy and rich, and it all comes together with minimal effort.

Ingredients

Scale
  • 3–4 pounds (1.4–1.8 kg) boneless pork shoulder, trimmed of excess fat
  • 2 tablespoons smoked paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 2 teaspoons ground cumin
  • 1 teaspoon black pepper
  • 1 teaspoon salt
  • 1 teaspoon chili powder
  • 1/2 teaspoon cayenne pepper (optional)
  • 1 cup (240 ml) low-sodium chicken broth
  • 1/2 cup (120 ml) apple cider vinegar
  • 1/4 cup (60 ml) Worcestershire sauce
  • 1/4 cup (60 ml) tomato paste
  • 2 tablespoons Dijon mustard
  • 1 tablespoon liquid smoke (optional)
  • 1/4 cup (60 ml) honey or maple syrup
  • 8 whole-wheat or light buns
  • 1 cup (240 g) coleslaw mix
  • 1/4 cup (60 ml) light mayo or Greek yogurt
  • 1 tablespoon apple cider vinegar (for coleslaw)
  • Salt and pepper to taste (for coleslaw)

Instructions

  1. Prepare the Pork (10 minutes): Place your pork shoulder on a cutting board. Using a sharp knife, trim off any large, thick pieces of external fat. Pat the pork dry with paper towels.
  2. Make the Dry Rub (2 minutes): In a small bowl, combine the smoked paprika, garlic powder, onion powder, cumin, black pepper, salt, chili powder, and cayenne pepper (if using). Mix well.
  3. Apply the Rub (5 minutes): Sprinkle the dry rub all over the pork shoulder. Use your hands to massage it into every crevice. Let the seasoned pork sit at room temperature for about 15-20 minutes.
  4. Mix the Cooking Liquid (3 minutes): In a small bowl or a large liquid measuring cup, whisk together the chicken broth, apple cider vinegar, Worcestershire sauce, tomato paste, Dijon mustard, liquid smoke (if using), and honey or maple syrup. Whisk until smooth.
  5. Slow Cook (6-8 hours on LOW or 4-5 hours on HIGH): Place the seasoned pork shoulder into your slow cooker. Pour the prepared liquid mixture around the pork. Cover and cook on LOW for 7-8 hours or on HIGH for 4-5 hours, until the meat is incredibly tender and shreds easily with a fork.
  6. Make the Quick Coleslaw (5 minutes, while pork cooks): In a mixing bowl, combine the coleslaw mix with the light mayo (or Greek yogurt), apple cider vinegar, and a pinch of salt and pepper. Stir until evenly coated. Cover and refrigerate until ready to serve.
  7. Shred the Pork (10 minutes): Once the pork is cooked, carefully transfer it to a large cutting board or a rimmed baking sheet using tongs. Use two forks to shred the meat into bite-sized pieces, discarding any large pieces of fat.
  8. Reduce the Sauce (5 minutes, optional but recommended): Pour the cooking liquid from the slow cooker into a small saucepan. Bring to a boil over medium-high heat, then reduce heat to medium-low and let it simmer for 5-7 minutes, or until reduced by half and thickened slightly. Taste and adjust seasoning.
  9. Combine and Serve (2 minutes): Return the shredded pork to the slow cooker (or a large bowl) and pour the reduced sauce over it. Toss everything together until the meat is evenly coated. Toast your buns lightly if desired. Pile pulled pork onto each bun and top with a spoonful of coleslaw. Serve immediately.

Notes

For a deeper flavor, sear the pork shoulder in a hot skillet with a little oil before adding to the slow cooker. Don’t trim all the fat from the pork; a little fat keeps the meat moist. Liquid smoke is potent; start with 1 teaspoon and adjust to taste. Low and slow is best for pulled pork. The recipe is forgiving; cooking on LOW for 8 hours instead of 7 is fine.

Nutrition

Keywords: pulled pork, BBQ, healthy, lightened-up, slow cooker, sandwiches, pork shoulder, coleslaw

Find it online: https://elaraeats.com/lightened-up-bbq-pulled-pork-sandwiches-easy-healthy-recipe/