Healthy Pulled Pork

4.9 from 7 reviews

Slow Cooker Pulled Pork made from scratch with simple ingredients in a crock pot. Healthy coleslaw recipe without mayo is included.

  • Author: Olena of
  • Prep Time: 5 minutes
  • Cook Time: 10 hours 20 minutes
  • Total Time: 10 hours 25 minutes
  • Yield: 10-12 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
  • Cuisine: North American


  • 45 lbs pork shoulder or butt roast
  • 14 oz can tomato sauce*
  • 3/4 cup applesauce, unsweetened
  • 1/4 cup maple syrup or honey
  • 2 tsp liquid smoke**
  • 1 tbsp chili powder
  • 1 tbsp garlic powder
  • 1 tbsp onion powder or flakes
  • 1/4 tsp red pepper flakes
  • 1 1/4 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 3 tbsp whole wheat flour


  1. Trim meat of any visible fat. In a large slow cooker, add tomato sauce, applesauce, maple syrup, liquid smoke, chili powder, garlic powder, onion powder, red pepper flakes, salt and pepper; whisk to combine. Place meat on top and spoon some sauce over it. Cover and cook on Low for 10 hours.
  2. Remove meat onto a cutting board and turn up heat to High. In slow cooker, slowly add flour while whisking until completely dissolved, cover and cook for 20 minutes. While sauce is cooking to thicken, shred meat with 2 forks (hands) discarding bones (if any), tough tissues and fat.
  3. Add shredded meat to the sauce, stir and serve on a whole grain/wheat bun topped with my super easy healthy coleslaw.

Store: Refrigerate in an airtight container for up to 5 days or freeze leftovers for up to 3 months.

Freeze: In a large Ziploc bag, add all ingredients (except flour), release out air as much as possible, seal and freeze for up to 3 months. Thaw in the fridge overnight and cook as per instructions + 1 hour.

Make Ahead: In a large Ziploc bag, add all ingredients (except flour) and refrigerate for up to 48 hours. Cook as per instructions.


*I used low sodium, so if yours is not, add less salt to taste. **You can find liquid smoke in a condiment aisle of many grocery stores, or on Amazon.

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