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, black pepper, mustard and salt in a large bowl until evenly combined. Add the pork, then gently toss with the spice blend until it is evenly coated. Cover and refrigerate for at least 30 minutes, or overnight.
- 2When you’re ready to cook the pork, press “Sauté” on the Instant Pot. Add the oil. Then once it is hot (it will be shimmering), add a single layer of the pork pieces. Brown the pork on all sides, then transfer the pork to a clean plate and set aside. Repeat with the remaining pieces of pork. (This may take you 2 or 3 batches.)
- 3Once all of the pork has been browned, turn the Instant Pot off. Then add the browned pork, chicken stock, and 1 cup of the BBQ sauce to the Instant Pot, and give the mixture a quick toss to combine everything. Twist on the lid, turn the vent to “Sealing”, then set the pressure cooker to “Manual” for 60 minutes. Once the time is up, let the vent naturally release. (Don’t do the quick release option.)
- 4Carefully open the lid. Transfer the pork to a separate clean plate with a slotted spoon, leaving the juices behind. Press the “Sauté” button once more, and let the sauce simmer for 10 minutes or until it has thickened and reduced by more than half. Meanwhile, shred the pork with two forks.**
- 5Once the sauce has reduced a bit, skim some of the fat off of the top with a spoon or use a fat separator to separate and discard it. Then add the shredded pork back into the sauce, and give everything a good toss so that it can soak up those tasty juices.
- 6Serve immediately, topped with an extra spoonful or two of the remaining BBQ sauce.
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
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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.
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