Pineapple Pulled Pork Sandwich
Pineapple Pulled Pork Sandwich contains 33g protein and 383 calories per serving — a portable lunch option that survives refrigeration for days. Ten servings come from a single stovetop batch, maximizing prep efficiency for anyone juggling training and busy schedules. Build 3–4 servings into your week and adjust sides based on daily macro needs.
Ingredients
- •Pork Shoulder (Boston Butt)(1814g)
- •Pineapple, Canned, In Juice, Drained
- •Yellow Onion
- •JalapeñO Pepper
- •Garlic
- •Lime Juice, Fresh
- •Soy Sauce, Low Sodium(30g)
- •Chili powder(30g)
- •Garlic powder(15g)
- •2 Teaspoons Kosher Salt, Plus More To Taste
- •1 teaspoon freshly cracked black pepper
- •Vegetable oil(15g)
- •Pineapple
- •Yellow Onion
- •Brown sugar(45g)
- •BBQ Sauce
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Fresh cilantro leaves
- •Bread, Brioche Bun
Instructions
- 1Make the pulled pork. In the slow cooker pot, combine the pork, crushed pineapple, onion, jalapeno, garlic, lime juice, soy sauce, chili powder, garlic powder, salt, and pepper. Cover and cook on high for 4 hours. Using tongs or two forks, shred the pork in the pot, discarding any large pieces of fat. Stir the shredded pork into sauce to incorporate. Taste and add more salt as needed.
- 2Meanwhile, make the caramelized pineapple. In a large skillet over medium heat, combine the pineapple, onion, and brown sugar. Cook, stirring constantly, tir until the sugar is melted, about 5 minutes. Continue cooking, stirring often, until the pineapple is browned and the onion is softened, 8 to 10 more minutes. If the bottom of the pan is browning, add a splash of water.
- 3Spoon about 1/3 cup of the pulled pork onto each brioche bun. Top with BBQ sauce, caramelized pineapples, and cilantro before serving.
Nutrition — Per Serving
383
calories
33g
protein
24g
fat
- Carbohydrates
- 7g
- Saturated fat
- 8.2g
- Sodium
- 307 mg
- Dietary fiber
- 1.2g
10 servings per batch · ~195g each
Macro data sourced from USDA FoodData Central
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How much protein does Pineapple Pulled Pork Sandwich have per serving?
Each serving contains 33g of protein and 383 calories with 24g fat and only 7g carbs. The high fat content reflects the pulled pork preparation, keeping carbohydrates minimal despite the sandwich format.
How long does Pineapple Pulled Pork Sandwich take to prep?
Quick prep on the stovetop yields 10 servings per batch, so you're building multiple meals in a single session under 20 minutes active time. This scales well for batch-prepping a full week of lunches.
Is Pineapple Pulled Pork Sandwich good for fat loss?
At 383 calories and 33g protein with only 7g carbs, this sandwich is well-suited for fat loss phases where you're targeting a caloric deficit. The minimal carbohydrate load and solid protein content support satiety during a cut.
