Low Iodine Carolina Pulled Pork
Slow-braised pulled pork is one of those deeply satisfying dishes that feels like it belongs at a backyard cookout, and this version delivers all of that smoky, tangy comfort without the iodine concerns that come with many store-bought sauces and seasoning blends. The spice rub — built from turmeric, ginger, thyme, oregano, and Ceylon cinnamon — creates a beautifully complex crust during the sear, and the apple cider vinegar braising liquid gives the finished meat that signature Carolina bite. Coconut oil handles the searing duties here, keeping things clean and free from the additives that can sneak into conventional cooking fats. The bone broth and honey round out the braising liquid into something almost sauce-like, and reducing it at the end means every strand of pork gets coated in concentrated, glossy flavor. After four to five hours in a low oven, the shoulder shreds effortlessly — the kind of fork-tender result that makes the overnight dry-brine feel completely worth it. A scatter of fresh flat-leaf parsley at the end adds a bright, herby finish that lifts the whole dish. Whether you pile it onto a plate or serve it alongside simple sides, this is the kind of low-iodine cooking that never feels like a compromise.
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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
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - 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
- ½ tsp fine sea saltChef's tipFine sea salt and table salt measure the same - no conversion needed.
- 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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