Carolina BBQ Sauce and Pulled Pork - Phases 1, 2 and 3 & Metabolism Revolution

This sauce is so tangy and delicious! This is great on phase 2 when you need a different change of pace! 

This sauce is not a sweet sauce, like a Memphis BBQ Sauce. Feel free to adjust the spice to make it more or less spicy. You can make it more sweet or less sweet. Use smoked paprika for a smoky hint. 

Carolina Pulled Pork or Chicken
All Phases

Here is my YouTube video on how to make this sauce:


½ cup prepared yellow mustard- any brand that is compliant
¾ cup apple cider vinegar
¼ cup water
1 ½ tsp black pepper
2 tsp paprika
2 tsp mild chili powder
¼ tsp salt
½ cup xylitol or 2-3T powder stevia
2 tsp tamari (FMD only- skip this for Metabolism Revolution)
½ tsp cayenne (if you like it hot)

Whisk everything together in sauce pan and simmer on medium heat for 5 minutes. Cool and store in jar in fridge for up to 2 weeks. This sauce tastes better the next day. 

Pulled Pork
8 standard servings

2lbs pork loin or tenderloin (phase appropriate) – can also use chicken breast
1 tsp salt
1 tsp black pepper
2T apple cider vinegar

Put the pork into a crock pot or Dutch oven. Pour vinegar over and sprinkle with salt and pepper. Cook on low 6-8 hours, or high 4-6 hours in crock pot or at 250 degrees in oven for 6-8 hours. 

When pork is done, shred with fork and pour some warmed Carolina sauce over. Serve on sprouted wheat bun in phases 1 or 3, in romaine leaves in p2, along with some hot steamed veggies. 


  1. Thank you Carolyn! Looking forward to trying this. I have some pork in my freezer that I've been wanting to make into pulled pork.

  2. I made this yesterday and put the sauce in the fridge overnight for my phase 2 on wed and thurs...the pork is just falling apart, so moist and so tender...the APC was the trick I've been looking for...I just had the first taste of the BBQ sauce with the pork loin and OMG!!!! I've found a new favorite!! Pair with some Italian cut green beans...Being down here in the south, we love spicy so I did add a bit more chili powder and some how sauce...but my on my!!

    1. I'm so glad you like it!! It reminds a bit of Jim n Nick's sauce, here in TN.

    2. what is APC apple cider vinegar... wouldn't that be ACV? just trying to figure it out... thanks

    3. Laura, I'm sure it was a typo.

  3. Wonder if you will be adding instruction using instant pot electric pressure cooker?

    1. I'm sorry, I don't use the Instapot. My kitchen is tiny and I have no room or budget for other appliances. I'm sure the instruction manual will explain how to cook the roast, then all you do is add the sauce after it's cooked!

  4. So wonderful, thanks for sharing

  5. I made this and it is amazing.....the pork was good too. I was surprised it wasn't drier since it was a loin and not a shoulder. Thanks for the recipe!

  6. I made this last night and it was a hit with the whole family!!! I have found a new favorite!! Thank you :)

  7. I'd like to make this with chicken breasts. How many should I use in this recipe?

    1. Simply cook as many 4 or 6 oz portions (depending on your weight loss goal, if on FMD) as you need for a meal and toss in some sauce.
      This sauce keeps in fridge

  8. Love that this is on all 3 phases! We make this once a week with either chicken or pork. So yummy!


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