
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
- 1Heat the vegetable oil in a large heavy-bottomed pot over medium-high heat for 1–2 minutes until shimmering. Working in batches to avoid crowding, sear the pork shoulder on all sides until deeply browned, 3–4 minutes per side. Transfer the seared pork to a plate.
- 2In the same pot, combine the canned pineapple (with juice), diced onion, jalapeño, minced garlic, fresh lime juice, low-sodium soy sauce, chili powder, and garlic powder. Return the seared pork to the pot and bring to a simmer over medium heat. Reduce heat to low, cover, and cook for 3–4 hours until the pork is fork-tender and shreds easily.
- 3Remove the pork from the pot using tongs and place on a cutting board. Using two forks, shred the meat into bite-sized pieces, discarding any large fat deposits. Return the shredded pork to the pot and stir to coat evenly with the cooking liquid. Taste and adjust seasoning with salt and pepper as needed.
- 4While the pork cooks, prepare the caramelized pineapple topping. In a large skillet over medium heat, combine the raw diced pineapple, sliced onion, and brown sugar. Cook, stirring constantly, for 5–7 minutes until the sugar dissolves completely and the mixture begins to caramelize.
- 5Continue cooking the pineapple mixture over medium heat, stirring often, for 8–10 minutes until the pineapple turns golden brown and the onion softens. If the bottom begins to brown too quickly, add a splash of water to deglaze.
- 6Divide the pulled pork evenly into 10 airtight containers while hot, portioning approximately 1/3 cup of pork and sauce into each container.
- 7Divide the caramelized pineapple topping into 10 separate airtight containers, portioning evenly while still warm.
- 8To assemble, place each portion of pulled pork on a brioche bun, top with BBQ sauce and the caramelized pineapple mixture, and serve.
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.



