Meal-Prep Shredded Pork Roast


Start your week with a big batch of the base pork roast recipe. You can divvy up the tender meat to make a delicious flatbread or caramelize it and serve with spicy peanut sauce. Or use it in sandwiches, salads, and more.

Shredded Pork Roast in a skillet with green onions
Photo: Carson Downing
Prep Time:
25 mins
Roast Time:
3 hrs
Total Time:
3 hrs 25 mins
7 1/2 cups (four about 2-cup portions)


  • 1 tablespoon ground coriander

  • 1 tablespoon ground cumin

  • 2 teaspoon onion powder

  • 2 cloves garlic, minced

  • 1 teaspoon salt

  • 1 teaspoon cayenne pepper

  • ½ teaspoon black pepper

  • 1 3-3.5 pound boneless pork shoulder roast or beef chuck pot roast, trimmed

  • 2 - 3 tablespoon vegetable oil

  • 1 large onion, cut into thin wedges

  • 1 14.5 ounce can beef broth


  1. Preheat oven to 325°F. In a small bowl combine first seven ingredients (through black pepper). Sprinkle mixture over meat; rub in with your fingers.

  2. In an 8-qt. oven-going Dutch oven heat 1 Tbsp. of the oil over medium. Add onion; cook until golden, stirring occasionally. Remove onion. In same Dutch oven heat remaining 1 to 2 Tbsp. oil over medium-high. Add meat; cook 6 to 8 minutes or until browned on all sides. Return onion; add broth. Bring to boiling. Roast, covered, 3 to 3 1/2 hours or until meat is very tender.

  3. Using a slotted spoon, transfer meat to a large bowl, reserving cooking liquid. Skim fat from liquid. Shred meat using two forks. Add enough of the cooking liquid to moisten.

  4. Divide shredded meat among four airtight containers or resealable plastic freezer bags, using about 2 cups for each container. Store in refrigerator up to 3 days or freeze up to 3 months.

  5. If frozen, thaw in refrigerator overnight. Use to prepare BBQ Flatbread and Caramelized Roast with Spicy Peanut Sauce.

Slow Cooker Directions

Sauté onion and brown meat. Place in a 4- to 5-qt. slow cooker. Sprinkle with spices; add broth. Cover and cook on low 11 to 12 hours or high 5 1/2 to 6 hours. Continue as directed in Step 3.

BBQ Flatbread

Preheat oven to 400°F. Line a baking sheet with parchment paper. Place 3 or 4 naan or pita bread rounds on baking sheet. In a medium bowl combine one portion Shredded Pork Roast Master Recipe and 1/3 to 1/2 cup barbecue sauce. Divide meat mixture among naan. Top with shredded cheddar and/or Monterey Jack cheese with jalapeño peppers, thin red onion wedges, sliced pickled jalapeño or banana peppers, and, if desired, chopped pineapple. Bake 15 minutes or until cheese is bubbly. Cut into wedges. Makes 3 or 4 servings (6 to 8 wedges each).Nutrition analysis per serving: 661 calories, 50 g protein, 64 g carbohydrate, 22 g total fat (8 g sat. fat), 116 mg cholesterol, 3 g fiber, 15 g total sugar, 10% Vitamin A, 6% Vitamin C, 1452 mg sodium, 23% calcium, 29% iron

Caramelized Roast with Spicy Peanut Sauce

For spicy peanut sauce, in a small saucepan cook and stir 2/3 cup creamy peanut butter, 1/3 cup water, 2 Tbsp. each soy sauce and rice vinegar, and 1 to 2 Tbsp. sriracha sauce over medium heat until bubbly, adding additional water if needed to reach desired consistency. Cover and keep warm.
In a 10-inch skillet heat 2 Tbsp. vegetable oil over medium to medium-high. Add two portions Shredded Pork Roast Master Recipe and 2 cloves garlic, minced. Cook and stir until edges of meat start to crisp. Serve over hot cooked rice with spicy peanut sauce, sliced English cucumber, chopped green onions and fresh cilantro, and finely chopped peanuts. Makes 3 or 4 servings (1 1/4 cups meat + 1/3 cup sauce each).Nutrition analysis per serving: 841 calories, 54 g protein, 44 g carbohydrate, 52 g total fat (10 g sat. fat), 91 mg cholesterol, 6 g fiber, 10 g total sugar, 8% Vitamin A, 10% Vitamin C, 1579 mg sodium, 8% calcium, 29% iron

Nutrition Facts (per serving)

182 Calories
6g Fat
4g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 182
% Daily Value *
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 68mg 23%
Sodium 372mg 16%
Total Carbohydrate 4g 1%
Total Sugars 1g
Protein 26g
Vitamin C 3.2mg 16%
Calcium 24mg 2%
Iron 1.5mg 8%
Potassium 498mg 11%
Folate, total 6mcg
Vitamin B-12 1mcg
Vitamin B-6 0.9mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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