Instant Pot BBQ Pulled Pork
This Instant Pot BBQ Pulled Pork delivers 40g protein and 420 calories per serving — a calorie-efficient option for cut phases requiring sustained protein intake. Batch-preps 10 servings in quick prep time, maximizing yield-per-hour in your meal prep window. This scales your protein across a full week with minimal active cooking, essential for consistent deficit adherence.
Ingredients
- •Paprika, Smoked(30g)
- •Brown sugar(15g)
- •Garlic powder(10g)
- •1 teaspoon freshly-ground black pepper
- •Mustard powder(5g)
- •1 teaspoon Kosher salt
- •Pork Loin(1814g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •BBQ Sauce(480g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Low Sodium Chicken Broth(240g)
Instructions
- 1Whisk together the smoked paprika, brown sugar, garlic powder, mustard powder, and salt in a large bowl until evenly combined. Add the pork loin and gently toss until evenly coated. Cover and refrigerate for at least 30 minutes, or overnight.
- 2Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat until shimmering, about 2–3 minutes. Working in batches to avoid crowding, add the pork in a single layer and sear for 3–4 minutes per side until deeply browned on all surfaces. Transfer each batch to a clean plate; do not crowd the pot.
- 3Return all browned pork to the pot. Add the low sodium chicken broth and 1 cup of BBQ sauce, then toss gently to combine. Bring the mixture to a simmer over medium-high heat, then reduce heat to low, cover, and simmer for 60–75 minutes until the pork is completely tender and shreds easily with a fork.
- 4Using a slotted spoon, transfer the pork to a clean plate, leaving the cooking liquid behind. Shred the pork with two forks into bite-sized pieces.
- 5Return the pot to medium-high heat and let the sauce simmer uncovered for 10–12 minutes, stirring occasionally, until it has reduced by half and thickened noticeably. Skim any visible fat from the surface with a spoon.
- 6Return the shredded pork to the pot with the reduced sauce and toss until evenly coated. Let simmer for 2–3 minutes to allow the pork to absorb the sauce.
- 7Divide the pulled pork evenly into 10 airtight containers while hot, portioning sauce generously with each batch. Cool to room temperature before sealing and refrigerating for up to 5 days.
- 8To serve, reheat in a skillet over medium heat for 3–5 minutes until warmed through, or microwave in a container for 2–3 minutes. Top each serving with an additional spoonful of BBQ sauce if desired.
Nutrition — Per Serving
420
calories
40g
protein
19g
fat
- Carbohydrates
- 24g
- Saturated fat
- 6.3g
- Sodium
- 600 mg
- Dietary fiber
- 1.8g
10 servings per batch · ~261g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set up your profile to unlockCommon questions
How much protein does Instant Pot BBQ Pulled Pork have per serving?
Each serving delivers 40g of protein at 420 calories with 19g fat and 24g carbs, offering a balanced macronutrient ratio. This is a moderate-protein, moderate-calorie option that fits flexible meal prep.
How long does Instant Pot BBQ Pulled Pork take to prep?
This quick prep recipe yields 10 servings from one Instant Pot batch, making it one of the highest yield options for meal prepping throughout the week. You're getting roughly 42 calories per minute of prep per serving.
Is Instant Pot BBQ Pulled Pork good for fat loss?
At 420 calories and 40g protein per serving, this recipe works for fat loss phases when paired with volume foods to manage hunger. The carb content (24g) is moderate enough to fit lower-carb dieting without feeling restrictive.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
