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Pulled pork is a slow cooker classic, but thishealthy pulled pork recipetakes this common recipe to the next level! Instead of simmering it in barbecue sauce, it’s cooked in a fragrant mixture of Mexicanspices, citrus, and green chiles for a rich, savory flavor your family will crave. Thanks to the crock pot, it’s perfect for a quick weeknight dinner on those busy days! {Gluten-free & Low carb}
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Slow Cooker Pulled Pork – No BBQ Sauce
If you’re a pulled pork lover but are looking to try out a new pulled pork recipe without bbq sauce, then you’ll definitely want to add this healthy pulled pork with orange juice, spices and green chiles to your menu!
The citrus and spices add so much extra flavor and tenderness to the pork roast, the whole family will gladly eat this delicious recipe all week!
As an added bonus, it’s incredibly versatile since you can serve it up in so many different ways. We especially love to use the leftovers to make pulled pork carnitas!
Why We Love This Healthy Pulled Pork Recipe
- Easy to make:Like most of your favorite crock pot recipes, this simple recipe comes together with minimal effort thanks to a long and slow cook. Start it in the morning, then come home to shred it for a super easy dinner!
- Made without bbq sauce: Let’s be clear here – I have absolutely nothing against barbecue sauce! It’s so delicious and adds tons of flavor to any cut of meat. However, most store-bought BBQ sauces have a ton of sugar or high fructose corn syrup. Instead of making a homemade BBQ sauce or splurging on a low-sugar bottle, I like to make this great recipe when we want to switch it up.
- Perfect for meal prep:One pork shoulder roast tends to make a lot of food! One batch of this healthy slow cooker pulled pork makes 12 generous servings, so you can make it for dinner and eat it for leftovers all week long!
- Great for a crowd:Having some friends or family over for dinner? Make a big batch of this healthy crockpot pulled pork and serve the most delicious pork sandwiches, burrito bowls, nachos, and more. It’s incredibly versatile!
Ingredient Notes
- Pork shoulder:Look for a pork butt with the fat cap intact. This will add so much flavor and give your pork a wonderful texture.
- Olive oil:Add this to the dry rub so that the seasoning adheres to the meat.
- Onion: Slice an onion into wedges. It will flavor the cooking liquid and meat as it cooks.
- Minced garlic:This will add a delicious savoriness. Garlic powder works, too.
- Green chiles:A can of green chiles will add a smoky, spicy flavor. Choose whichever spice level you prefer.
- Bay leaves:These will infuse the broth with extra flavor.
- Citrus juice:Fresh orange and lime juices add a nice brightness that complements the rich meat so well.
- Dry spice rub: Mix together cumin, oregano, salt, and black pepper for a simple spice rub.
How to Make Healthy Pulled Pork in Crockpot – Step-by-Step
- Rinse and dry the pork shoulder. Rub all over with olive oil.
- Combine the rub ingredients in a small bowl. Rub evenly all over the surface of the pork.
- Place the pork in a slow cooker (fat cap up). Add the onion, minced garlic (don’t worry about spreading it over top), chopped green chilies, bay leaves and squeeze the lime juice and orange juice over the pork.
- Cook in crockpot on low for 10 hours or on high for 7 hours. Pork should be tender enough to shred.
- Remove pork from slow cooker and allow it to cool slightly. Then shred using two forks.
- Skim off the fat from the juices remaining in the slow cooker and discard. DO NOT DISCARD THE LIQUID. Set liquid aside – you don’t have to strain the onion since it will be very soft.
- Either transfer the shredded pork back to the liquid or serve shredded pulled pork by spooning reserved liquid over top.
Keep scrolling to the recipe card below for the full printable recipe!
Tips for the Best Pulled Pork recipe
- Season well. Since the pork shoulder is so big, it’s hard to get flavor deep into the middle of the roast. Taste and season the meat before serving to make sure it is full of flavor.
- Cut the meat into pieces. If you need to cook the pork faster, cut it into 4-6 smaller chunks. They’ll be ready much faster than cooking the whole roast.
- Don’t rush it. Cooking pulled pork takes a long time as the fats and connective tissues need to break down. The meat should be falling apart before you remove it from the slow cooker.
Recipe FAQs
What is the best cut of meat for pulled pork?
Although you can use a variety of different cuts to make pulled pork, whole pork shoulder is a classic choice. It is higher in fat and has a lot of connective tissue. As it slowly cooks, both of those things will break down, giving you flavorful, tender pork that literally falls apart. This cut is also called picnic roast, blade roast, Boston butt, or pork butt.
Do you need to remove the fat cap from pork shoulder?
Although it can feel odd leaving a giant hunk of fat on your pork, this will break down as the meat cooks and make it incredibly tender. You can always strain off the excess fat after the pork cooks.
What to put on pulled pork if you don’t like BBQ sauce?
If you’re not a fan of BBQ sauce or can’t eat it for other reasons, try cooking your pork shoulder in a mixture of Mexican spices like cumin and oregano. Add some bay leaves, orange and lime juice, and a little green chile for spice and flavor. As it cooks, the meat will absorb all these rich spices and tangy juices for an incredibly flavorfulmeal.
Another option is to rub your pork in your favorite seasoning salt as a dry rub. Place it in the slow cooker with apple cider vinegar, apple juice, or beer with a little liquid smoke for some smokiness too. Mustard goes great with pork, too!
Storage & Reheating Guidelines
Refrigerator:Place leftover pulled pork in an airtight container in the fridge for 3-4 days.
To Freeze:Chill the leftover pork and either store it in a freezer-safe container for 2-3 monthsor vacuum seal it in vacuum-seal pouches for up to 1 year. Thaw it in the fridge overnight before reheating.
To reheat:Either microwave a small portion of meat in a dish or heat it on the stove with a little chicken broth.
How to Serve Pulled Pork
There are so many different ways to serve up this pulled pork recipe without BBQ sauce! That’s the best part. You can make up a batch and serve it a different way each time!
Try these ideas:
- Leftover pulled pork carnitas
- Sandwich (served on a hamburger bun)
- Tacos
- Nachos
- Sliders
- Salad
- Lettuce wraps
- Over white or brown rice
- In enchiladas
- In a burrito bowl
Healthy Sides for Pulled Pork
We tend to serve pulled pork with really rich, creamy sides. They’re absolutely delicious, but it can be nice to offer lighter options so you can enjoy your favorite foods more often.
Try it with:
- Healthy Coleslaw with Cranberries
- Mango Pineapple Salsa
- Chipotle Guacamole Recipe
- Broccoli Salad without Bacon
- Healthy Dill Potato Salad
- Cornbread Recipe {without Buttermilk}
- Healthy BBQ Sauce
Recipe Variations
- Instant pot pulled pork:No time to slow cook all day? Cut the pork into 4-6 even pieces, place everything in the bowl of your pressure cooker, and set it for about 60-75 minutes of high pressure. Let it release pressure naturally for 20-30 minutes.
- Use a different cut of pork:Although it’s traditional to use pork shoulder or Boston butt, you can easily use regular pork loin or even low-fat pork tenderloin.
- Get a good crust:It’s totally optional, but it can be nice to sear the pork loin first to get a nice crust. As it cooks, that firm crust will hold its texture but soften up and absorb all those spices. It adds extra texture and flavor, too. To do this, get a cast iron skillet hot and sear all sides of the seasonedpork before adding it to the slow cooker.
More Slow CookerRecipes
- Slow Cooker Pulled Pork with Homemade BBQ Sauce
- Crockpot Pulled Maple BBQ Beef {Freezer Meal}
- BBQ Pulled Chicken Sandwiches
- Buffalo Chicken Meal Prep
- Crockpot Pulled Maple BBQ Beef
Did you make this recipe? Scroll down to leave a star rating and review!
Course Main Course
Healthy Pulled Pork Recipe {without BBQ Sauce}
By: Elysia
Servings 12 servings
Pulled pork is a slow cooker classic, but thishealthy pulled pork recipetakes this common recipe to the next level! Instead of simmering it in sugary barbecue sauce, it's cooked in a fragrant mixture of Mexicanspices, citrus, and green chiles for a rich, savory flavor your family will crave. Thanks to the crock pot, it's perfect for a quick weeknight dinner on those busy days!
Prep Time 15 minutes mins
Cook Time 7 hours hrs
Total Time 7 hours hrs 15 minutes mins
Ingredients
- 4 lb pork shoulder/pork butt
- 1 tablespoon olive oil
- 1 large onion sliced or cut into wedges
- 6 garlic cloves minced
- 1 4 oz can chopped green chilies
- 2 bay leaves
- Juice from 2 large oranges about 3/4 cup
- Juice from 2 limes
Dry spice rub:
- 1 tablespoon ground cumin
- 1 tablespoon dried oregano
- 1 teaspoon salt
- 1 teaspoon ground black pepper
Instructions
Rinse and dry the pork shoulder, rub all over with olive oil.
Combine the rub ingredients in a small bowl. Rub evenly all over the surface of the pork.
Place the pork in a slow cooker (with the fat cap up). Add the onion, minced garlic (don’t worry about spreading it over top), chopped green chilies, and bay leaves. Squeeze the lime juice and orange juice over the pork.
Cook in crockpot on low for 10 hours or on high for 7 hours.
Pork should be tender enough to shred. Remove pork from slow cooker and allow it to cool slightly. Then shred using two forks.
Skim off the fat from the juices remaining in the slow cooker and discard. DO NOT DISCARD THE LIQUID. Set liquid aside – you don't have to strain the onion since it will be very soft.
Either transfer the shredded pork back to the liquid or serve shredded pulled pork by spooning reserved liquid over top.
Notes
- Season well. Since the pork shoulder is so big, it’s hard to get flavor deep into the middle of the roast. Taste and season the meat before serving to make sure it is full of flavor.
- Cut the meat into pieces. If you need to cook the pork faster, cut it into 4-6 smaller chunks. They’ll be ready much faster than cooking the whole roast.
- Don’t rush it. Cooking pulled pork takes a long time as the fats and connective tissues need to break down. The meat should be falling apart before you remove it from the slow cooker.
Nutrition
Calories: 157kcalCarbohydrates: 2gProtein: 18gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 62mgSodium: 278mgPotassium: 350mgFiber: 1gSugar: 1gVitamin A: 21IUVitamin C: 2mgCalcium: 30mgIron: 2mg
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This recipe was originally posted in March 2016 but was updated in November 2023 to include more helpful tips and photos.
Reader Interactions
Barb Derksen saysThanks Elysia!!! This recipe looks fantastic and I have been looking for a good pulled pork recipe for a couple of years. Will make this one next week!
Congratulations to you and Matt on your forth coming marriage. You will be a stunning bride. Matt is a lucky guy😊Reply
- Elysia Cartlidge says
Thanks so much Barb for the kind words! Hope you enjoy the pulled pork!!
Reply
