AIP Friendly Carolina Pulled Pork
Slow-braised pulled pork is one of those deeply satisfying dishes that can feel off-limits when you're navigating a protocol that eliminates nightshades, grains, legumes, and most conventional condiments — but this version is built from the ground up to work. The pork shoulder gets an overnight rub of turmeric, ginger, Ceylon cinnamon, thyme, and oregano, all of which are compliant and deliver serious depth without a single cheat. A tangy braising liquid made from apple cider vinegar, bone broth, and a touch of honey does the heavy lifting that barbecue sauce usually would, keeping the whole dish protocol-friendly while still hitting that sweet-savory-acidic balance you crave. After four to five hours in a low oven, the meat shreds effortlessly and drinks up every drop of the reduced braising liquid. The result is tender, juicy, and layered with flavor — nothing about it tastes like a compromise. It makes eight generous servings, so it's a brilliant batch-cook option for the week ahead. A scatter of fresh parsley at the end adds a bright finish that makes the whole platter look as good as it tastes.
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Learn more →Ingredients
8 servings
For the pork
- 4 lb bone-in pork shoulder (boston butt)
- 2 tsp fine sea salt
- 1 tsp ground turmeric
- 1 tsp ground ginger
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp ground ceylon cinnamon
- 2 tbsp coconut oil
For the braising liquid
- 1 cup apple cider vinegar
- 1 cup bone broth (homemade or aip-compliant brand)
- 1 tbsp honey
Ingredient noteAIP restricts added sweeteners, but small occasional amounts of unrefined honey are accepted on the protocol; the ~1/3 teaspoon per serving here likely stays within that limited allowance. If you prefer to always avoid honey, please tap it and change its rating to Red.
- ½ tsp fine sea salt
- ¼ tsp ground ginger
- ¼ tsp ground turmeric
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
In a small bowl, combine the 2 tsp salt, turmeric, ginger, thyme, oregano, and Ceylon cinnamon for the rub. Pat the pork shoulder completely dry with paper towels, then rub the spice mixture all over the surface, pressing it into any crevices. Place the rubbed pork on a plate, cover loosely, and refrigerate for at least 8 hours or overnight.
- 2
Remove the pork from the refrigerator and let it sit at room temperature for 30 minutes. Preheat the oven to 300°F (150°C).
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