Author / Rachel Koo

Prep: 5 min + 50 min BBQ Sauce / Cook Time: 8-10 hrs / Servings: 4

Pulled Pork is one of the easiest and juiciest meals to make. This is great for meal prep or serving for guests! How do you level up your pulled pork? Make your own homemade BBQ sauce! This recipe is best done with the slow cooker set on low for 8-10 hours, while you can set it on high for a shorter time – the meat doesn’t come out as tender. So plan ahead and leave yourself those extra couple hours, it’s worth the wait!


Calories: 346

Fat: 22g

Protein: 23g

Carbohydrate: 13g


  • 3lb pork shoulder
  • 1 head of garlic – peeled and minced
  • 1 tsp salt
  • 1 tsp freshly ground black pepper
  • 2.5 cups chicken broth
  • Barbecue Sauce


  • 1 tbsp coconut oil
  • 3 cloves garlic – minced
  • 2 shallots – minced
  • 1 tsp dijon mustard
  • 1 tsp paprika
  • 1 tsp chipotle
  • 1 tsp cumin
  • 1 tsp salt
  • 1 1/4 cup chicken broth
  • 1/4 cup lime juice
  • 2 tsp maple syrup
  • 6oz tomato paste


Step 1: Rinse pork shoulder under cold water and pat dry with paper towel. Rub salt and pepper all over pork and make slits in the pork and pop in the garlic throughout

Step 2: Place pork in the slow cooker and add the chicken broth. Cook on low for 8-10 hours

Step 3: While the pork is cooking prepare the BBQ sauce.

Step 4: For the BBQ sauce – heat coconut oil in a medium sauce pan. Once heated add garlic and shallots and cook until translucent – about 30s. Add remaining ingredients and stir until fully combined. Once sauce starts to boil, reduce heat, cover and simmer for 45 minutes. Remove from burner and allow sauce to cool.

Step 5: Once pork is finished – remove pork from slow cooker and let cool. Cut off any excess fat on the pork then using two forks – pull meat apart until the entire shoulder is shredded

Step 6: Toss pork in BBQ sauce and serve alongside some slaw, in a bowl, on a bun or taco shells!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Bulking Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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RECIPE: One Pan Greek Style Chicken by Rachel Koo

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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