Melissa Flood’s Pulled Pork

Today’s dish comes courtesy of The No-Salt Cookbook by David and Thomas Anderson. It was created by a wedding caterer who was commissioned to provide a whole salt free banquet. This recipe recreates her famous pulled pork, low sodium style. You will love the authentic taste of this southern favorite, with none of the salt and all of the flavor. Positively lip smacking good! Please note: this recipe yields enough to feed a small army; please feel free to alter it to accommodate smaller families.

Serves 20.

SODIUM CONTENT: 103 mg per serving


1/4 c. Hungarian paprika
2 T. brown sugar
2 T. sugar
2 T. freshly ground black pepper
2 T. ground cumin
2 T. salt-free chili powder
1 T. cayenne pepper

1 large boned pork loin (6 to 8 lbs)
1/2 c. water
2/3 c. orange juice
2/3 c. molasses
1/3 c. apple cider or balsamic vinegar


Measure all of the ingredients for the rub into a small mixing bowl and stir well to combine. Spread the rub generously over the surface of the pork loin, pressing down to coat well. Allow the pork to sit for 2 hours.

Preheat oven to 200 degrees. Place the pork loin in a roasting pan, and then cover with aluminum foil. Place the pan on the middle rack in the oven and bake until a meat thermometer inserted into the middle reaches 170 degrees, about 3 hours.

Remove the loin from the oven. Remove the aluminum foil and allow the pork to cool briefly before shredding it apart with a fork or your fingers. Add the water to the pan. Then mix the orange juice, molasses and vinegar in a mixing bowl, and pour over the shredded pork.

Return the pan to the middle rack in the oven and bake another hour. Remove from the oven. If the pork seems too dry, add a bit more water to the mixture. If it seems too spicy, add a little more molasses and orange juice. Serve immediately.

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6 Responses to Melissa Flood’s Pulled Pork

  1. Julia says:

    I’ve never made pulled pork before, so any and all tips are welcome; how can I adapt this recipe to cooking with a crock pot? 🙂

    • Christy says:

      Julia, Try placing ingredients into the crockpot, covering, and simmering on low all day. By dinnertime, it should have the same falling-apart texture as above. I’ve never tried it this way, but I would imagine as long as it reaches the proper internal temperature it should be fine. Best of luck to you!

  2. Sandy says:

    Where did you find the great looking buns and what is the sodium content? This sounds delicious!

  3. Melissa Neibacher says:

    what is the actual serving size for this recipe?

    Thank you.

    • Christy says:

      Hi Melissa! I’m sorry but I don’t have a precise serving size. The recipe is from the No-Salt Cookbook and no serving size is given (just “20 servings”). I’d just take the total amount and divide into 20 equal portions. Hope this helps! Best wishes, Christy

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