Meals · High Protein
Slow Cooker Pulled Pork Protein Bowls (51g Protein)
These carnitas-style protein bowls deliver 52 grams of protein and 726 calories per serving. Pork shoulder slow-cooks until fall-apart tender in citrus and warm spices, then gets piled over cilantro-lime rice with black beans and a tangy Greek yogurt crema for a meal prep champion that serves six.
Nutrition per serving
- Protein
- 51 g
- Calories
- 739
- Carbs
- 38 g
- Fat
- 43 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 3 lbs pork shoulder — bone-in or boneless, trimmed of excess fat
- 1/2 cup orange juice — fresh preferred
- 3 tbsp lime juice
- 6 cloves garlic — minced
- 1 tbsp cumin
- 2 tsp oregano — dried Mexican oregano preferred
- 1 tbsp kosher salt
- 1 tsp black pepper
- 2 cups white rice — uncooked, yields ~4.5 cups cooked
- 1/2 cup cilantro — chopped, divided
- 2 cans black beans — 15oz each, drained and rinsed
- 1 cup greek yogurt — plain, nonfat or 2%
- 2 medium tomato — diced, for pico
- 1/2 medium red onion — diced, for pico
- 1 small jalapeno — seeded and minced, optional
Steps
- Cut pork shoulder into 4 large chunks. In a small bowl, combine cumin, oregano, salt, and pepper. Rub spice mixture all over the pork.
- Place seasoned pork in slow cooker. Add orange juice, lime juice (reserve 1 tbsp), and minced garlic. Cover and cook on LOW for 8 hours or HIGH for 4-5 hours, until pork shreds easily with a fork.
- While pork cooks, make pico de gallo: Combine diced tomato, red onion, jalapeno (if using), 2 tablespoons cilantro, reserved 1 tablespoon lime juice, and a pinch of salt. Refrigerate until serving.
- Make Greek yogurt crema: Stir together Greek yogurt, 1 tablespoon lime juice (from a fresh lime), and a pinch of salt. Thin with water if needed. Refrigerate.
- Cook rice according to package directions. When done, fluff and stir in remaining cilantro and 1 tablespoon lime juice for cilantro-lime rice.
- When pork is done, transfer to a cutting board. Shred with two forks, discarding any large fat pieces. Return shredded pork to the slow cooker and toss with cooking liquid to keep moist.
- To serve: Place 3/4 cup cilantro-lime rice in each bowl. Top with 1/2 cup black beans, a generous portion of pulled pork (~4-5 oz), pico de gallo, and a drizzle of Greek yogurt crema.
Why This Works
Pork shoulder contains more collagen than loin or tenderloin. And that's exactly what you want. Collagen begins breaking down at 160°F and converts to gelatin around 180°F. For truly fall-apart carnitas, the internal temperature should reach 195-205°F, where the gelatin lubricates the now-dry muscle fibers to create that signature 'pullable' texture. The LOW setting is critical: it gently breaks down collagen without causing muscle fibers to contract and force out moisture. The citrus does double duty. Orange juice adds sweetness while lime acid tenderizes the exterior. J. Kenji López-Alt notes that pork shoulder is 'high in both connective tissue and fat,' making it nearly impossible to overcook. Traditional carnitas from Michoacan used the confit technique (cooking in rendered fat); here, the shoulder essentially confits in its own juices. The protein stacking strategy. 34g from pork, 9g from beans, 4g from rice, 4g from yogurt. Gets each bowl to 52g without relying solely on meat. (USDA #167819). delivering 25g protein per 100g.
Meal Prep Strategy
This recipe is built for batch cooking. Store shredded pork in its cooking liquid in airtight containers for up to 5 days, or freeze for up to 3 months. Keep rice, beans, and pork in separate containers. The pork liquid would make rice soggy if stored together. Reheat pork in a skillet with a splash of the liquid, or microwave covered for 2 minutes. Make pico fresh or store separately for up to 3 days. The crema keeps refrigerated for 1 week.
Make It Your Own
For crispy carnitas, spread shredded pork on a sheet pan and broil 3-4 minutes until edges char. Swap cauliflower rice for white rice to cut carbs by 30g per serving. Use cottage cheese blended smooth as a higher-protein alternative to the yogurt crema (11g vs 10g per serving). Add pickled red onions or queso fresco for extra toppings.
Sources Research-Backed
Frequently Asked Questions
Should I cook the pork fat side up or down?
Fat side up. The fat cap bastes the meat as it melts, keeping the pork moist throughout the 8-hour cook. This applies to any slow-roasted meat. The fat layer provides a steady source of moisture and self-bastes the roast.
How long can I leave pulled pork on the warm setting?
About 2-3 hours before it starts drying out. If serving later, add a splash of broth before switching to warm. For parties, stir occasionally and keep the lid on. After 4 hours on warm, the texture suffers noticeably.
How do I know when pulled pork is done without a thermometer?
Insert a fork and twist. The meat should shred with almost no resistance. If it resists or comes out in chunks, cook longer. The bone (if present) should pull away cleanly. The pork shrinks about 30% and the fat cap renders to a thin layer when fully done.
