Pulled pork (Instant pot recipe)
Let’s talk about comfort food that loves you back.
This gluten-free pulled pork recipe sounds like something you’d only find at a smokehouse—but it’s actually easy enough to make in your kitchen, even on a busy weekday. Whether you’re meal-prepping for the week or just need a nourishing, high-protein dinner that feels like a treat, this recipe delivers on flavor, simplicity, and health.
And the best part? It’s better for you than most restaurant versions, especially if you're focused on balanced hormones, stable blood sugar, and gut-friendly nutrition.
Why Busy Women Need Meals Like This? As women, we often juggle a lot—and our meals should meet us where we are: nutrient-dense, satisfying, and not overly complicated.
This pulled pork checks every box:
High in protein to support lean muscle and energy throughout the day
Rich in anti-inflammatory spices like garlic, cumin, and paprika
Naturally gluten-free and made without refined sugar (thanks to coconut sugar and a clean BBQ sauce)
Freezer- and meal-prep-friendly, making it a lifesaver on packed days
Versatile enough to reinvent into wraps, tacos, bowls, or hearty dinners
Don’t Let the Flavor Fool You—It’s Easy
At first glance, the ingredient list may look long—but don't let that intimidate you. No marinating, no standing over the stove, no complicated prep. Just real food that comes together with very little hands-on time.
A Healthier Take on BBQ! Traditional BBQ pork is often loaded with white sugar, low-quality oils, and gluten-containing sauces. This version skips all that and delivers the same smoky-sweet flavor without sacrificing your wellness goals.
The clean ingredients in this recipe support:
Stable blood sugar, thanks to balanced macros and slow-cooked protein
Hormone metabolism, with healthy fats and clean spices like coriander and mustard
Gut health, because there's no gluten, dairy, or refined sugar to trigger inflammation
And the broth-based cooking liquid keeps it moist and nourishing without excess oil or heaviness.
A Win for Taste, Time, and Your Body - This is what functional food looks like: delicious, doable, and deeply nourishing.
If you’ve ever felt like “healthy” has to mean bland or restrictive, let this pulled pork prove otherwise. It’s full of rich flavor, tender texture, and comforting satisfaction—and it supports your health rather than working against it.
Whether you’re feeding your family or meal-prepping just for you, this pulled pork is your new go-to recipe for high-protein ease and hormone-friendly fuel.
RECIPE
Ingredients
For the Pork:
4 lbs pork shoulder, cut into 2-inch chunks
Dry Rub (yields ~2 oz / 60 g):
3 Tbsp brown coconut sugar
1 tsp chili flakes
1 tsp ground cumin
2 tsp ground coriander
2 tsp garlic powder
2 tsp onion powder
2 tsp mustard powder
2 tsp smoked paprika
1 tsp ground black pepper
For Cooking Liquid:
2 cups broth (veggie, chicken, beef, or pork) – or use gluten-free beer or cider
3 Tbsp gluten-free soy sauce or tamari
¼ cup apple cider vinegar
1 Tbsp toasted sesame oil
1 Tbsp pink Himalayan salt
1 cup gluten-free BBQ sauce (homemade or store-bought)
Instructions
Make the Dry Rub: In a bowl, mix all the dry rub ingredients. Set aside.
Prep the Pork: Wash and pat dry the pork. Cut into uniform 2-inch chunks for even cooking.
Season the Meat: In a large bowl, combine the pork chunks with the dry rub. Massage the rub into the meat until each piece is evenly coated.
Load the Instant Pot: Transfer the seasoned pork into the Instant Pot. Add broth (or gluten-free beer/cider), soy sauce, apple cider vinegar, sesame oil, salt, and BBQ sauce. Stir well to ensure everything is combined and the pork is mostly submerged.
Pressure Cook: Seal the lid and cook on High Pressure for 60 minutes.
Natural Release: Allow the pressure to release naturally—this helps the meat stay juicy and fall-apart tender.
Shred the Pork: Once done, remove the pork from the pot and place it on a platter. Use two forks to shred the meat. Add some of the cooking liquid back into the shredded pork to keep it moist and flavorful.
Serving Suggestions:
Serve with roasted potatoes and sautéed veggies
Make a classic pulled pork sandwich with gluten-free bread and cabbage slaw
Use in tacos, tostadas, or lettuce wraps
Add to a Buddha bowl with rice, kimchi, and fresh greens
Roll into a gluten-free tortilla wrap with salad for a quick lunch
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana