Kalua Pork with Cabbage is an easy slow-cooker meal with delicious smoky pork and tender cabbage. This dish is protein-packed, easy to make, and absolutely delicious. Serve it on its own or alongside a bowl of warm rice.
I don’t know about you, but I think Sundays were made for slow-cooker recipes. This recipe for Kalua Pork with Cabbage is a great choice if you want to try something new. You only need pork tenderloin, olive oil, garlic, and cabbage to make this tasty dish. It has strong, smoky flavors that you will love.
Kalua pork is a traditional Hawaiian dish made from pork shoulder that has been seasoned with salt, wrapped in leaves, and put underground for 16 hours. To get the job done faster, you can use your trusty slow cooker instead of giving it a whole day.
This slow cooker pork recipe is wildly flavorful and only requires 5 minutes of prep time. No matter what I’ve got going on, I can always spare 5 minutes. Put the pork in the slow cooker and let it do its thing. All you have to do is rub it with olive oil, salt, and liquid smoke. It couldn’t be easier!.
If you want a low-carb meal, you can eat the pulled pork dish on its own, with a bowl of rice or greens, or stuffed into sandwiches. It’s delicious and tender. Your dinner guests will think you worked a lot harder in the kitchen than you actually did because of how delicious and tender the meat is.
Kalua pork is a beloved Hawaiian dish, but is enjoying this tender, smoky pork actually good for you? While pork does get a bad rap as an unhealthy red meat, kalua pork provides some nutritional benefits when consumed in moderation.
What is Kalua Pork?
Kalua pork is a traditional Hawaiian way of cooking pork shoulder or a whole pig. The pork is rubbed with Hawaiian sea salt and wrapped in banana leaves. It is then cooked for hours in an underground oven called an imu, resulting in incredibly tender, pull-apart meat infused with a smoky, salty flavor.
Modern versions use liquid smoke and salt to replicate the taste and cook pork butt or shoulder in a slow cooker or oven. The meat shreds easily after the long cooking time perfect for Hawaiian plates, tacos, sandwiches, and more.
Nutritional Profile of Kalua Pork
A 3-4 ounce serving of kalua pork contains approximately
- 180 calories
- 24g protein
- 9g fat
- 3g saturated fat
- 60mg cholesterol
- 500mg sodium
- 1mg iron
- 2mg zinc
- 0.5mg vitamin B6
- 0.7mcg vitamin B12
Kalua pork is high in protein, providing about half your daily needs. It also contains useful amounts of iron, zinc, and B vitamins. These support immunity, energy, metabolism, and muscle repair.
However, traditional recipes call for lots of added salt, up to 500mg per serving. Too much sodium can negatively impact heart health.
Potential Benefits of Kalua Pork
When consumed in moderation, kalua pork offers these benefits:
High-Quality Protein
The 24g of protein in kalua pork is a complete, high-quality source containing all essential amino acids. Protein supports muscle growth and maintenance.
Essential Vitamins and Minerals
Pork provides useful levels of iron, zinc, and B vitamins. Iron prevents anemia, zinc aids immunity, and B vitamins convert food into energy.
Anti-Inflammatory Properties
Some research shows antioxidants in pork may help reduce inflammation. Chronic inflammation is linked to disease.
Satisfying and Flavorful
With its melt-in-your-mouth texture and rich flavor, kalua pork is deeply satisfying. This promotes portion control and prevents overeating.
Cultural Relevance
Enjoying kalua pork allows people to engage with Hawaiian culture and cuisine. Variety and enjoyment are key for healthy diets.
Potential Downsides of Kalua Pork
However, there are also some possible downsides of kalua pork to keep in mind:
- High sodium – up to 500mg per serving, which may negatively impact blood pressure
- Nitrates/nitrites if using cured pork – linked to cancer risks
- High heat cooking methods like imu ovens – may produce carcinogens
- Saturated fat content higher than chicken or fish
Tips for Making Healthy Kalua Pork
Here are some modifications you can make to lighten up traditional kalua pork:
- Use leaner cuts like pork tenderloin or trim excess fat
- Limit added salt and season with herbs and spices instead
- Cook at lower temps like in the oven or slow cooker instead of imu
- Pair with veggie sides and whole grains to balance the meal
- Portion kalua pork rather than serving family-style
- Freeze leftovers within 2 days for longevity
Healthy Ways to Enjoy Kalua Pork
Kalua pork can be incorporated into a balanced diet with recipes like:
- Kalua Pork Lettuce Wraps – using lettuce cups instead of fatty taco shells
- Kalua Pork Pineapple Salad – packed with tropical fruit and veggies
- Kalua Pork Stuffed Sweet Potatoes – complete meal in one tasty package
- Hawaiian Pizza with Kalua Pork – topped with pineapple and onion on a whole wheat crust
- Kalua Pork Omelet – eggs filled with pork, avocado, and spinach
- Kalua Pork Stir Fry – served over quinoa or brown rice noodles
Is Kalua Pork Healthy? The Bottom Line
Overall, kalua pork can be a nutritious part of your diet when consumed in moderation. The pork provides plenty of protein, vitamins, and minerals. Just opt for leaner cuts, lower sodium cooking methods, and balance it out with vegetable sides and whole grains.
So savor the distinctive smoky flavor of kalua pork while paying a little extra attention to your portion sizes and preparation techniques. This allows you to enjoy an authentic Hawaiian dish in a balanced way that optimizes nutrition and minimizes risks.
With some smart modifications, kalua pork can be incorporated into a healthy lifestyle. It offers a uniquely flavored and textured protein option beyond typical chicken, fish, and beef. Expand your recipe repertoire with this Hawaiian classic.
How to Store Leftover Slow Cooker Pork
Kalua pork is a great dish to store and enjoy later. This savory pulled pork is great on its own or in salads, grain bowls, and lunch sandwiches. It also tastes great when it’s cold or hot. Put the leftovers in a bag or container that won’t let air in, and then store them in one of two ways:
- In the fridge for 3 to 4 days.
- In the freezer for up to 3 months.
Below are the answers to some of the most frequently asked questions about this delicious Kalua pork dish
To top it all off, pork is a great source of lean protein and is full of many important vitamins and minerals. However, it is important to stick with lean pork because roasts that are higher in fat tend to be less healthy because they have more sodium and saturated fat.
People in Hawaii usually use pork in this dish, but you can easily switch it out for chicken breast or flank steak. Either of these meats would make for a delicious pork-free rendition of this delicious Hawaiian-inspired dish.
Yes! To make this dish in an Instant Pot, brown the pork and season it with salt. After that, add the pork and cook on high pressure for 45 minutes. Let the pressure release naturally for 10 minutes, then quick release the rest of the pressure.
Slow Cooker Kalua Pork with Cabbage
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- ▢ 2.67 lbs. lean pork tenderloin
- ▢ 2 tbsp. olive oil
- ▢ 2 tsp. liquid smoke
- ▢ 1 tbsp. salt (or more, Hawaiian is best)
- ▢ 1/2 cup water
- ▢ 4 garlic cloves (whole and unpeeled, optional)
- ▢ 6 cups green cabbage, cut into 2 inch chunks
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Rub the pork all over with the olive oil, salt, and liquid smoke. Pour the water (broth) in the slow cooker and place the pork on top.
Cook on low for 8-10 hours. Add the cabbage in the last 2 hours of cooking. Shred pork with two forks before serving.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
Hawaiian-Style Kalua Pork | Food Wishes
FAQ
Is kalua pork good for you?
How many calories are in Kalua pork?
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Food Name
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Kalua Chicken
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Kalua Pork
|
|
Serving Size
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3 oz 85g
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3 oz 85g
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Calories Per Serving
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210
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260
|
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Calories From Fat
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105
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160
|
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Total Fat
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12g
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18g
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Is pulled pork healthy or unhealthy?
How unhealthy is pork shoulder?
How do you eat kalua pork?
Let cool a little, and then shred the pork meat, adding back some of the kalua pork juices/drippings to make it extra juicy. Eat with rice. Kalua pork is a traditional Hawaiian dish. This 3-ingredient Instant Pot (or oven) recipe is super easy and onolicious! Enjoy with rice!
Why is pork not recommended to eat?
This is not true, some cuts like sirloin and pork rump steak, for example, are very healthy, even healthier than beef and chicken. Only the fattest cuts like bacon and crackling should be avoided.
What is Hawaiian-style kalua pork?
This Hawaiian-style kalua pork method is the one used by home cooks, to come as close as possible to cooking underground, which is what kalua means. Slow-roasting the pork wrapped in banana leaves makes for a truly amazing flavor. There are two “authentic” methods for making Hawaiian-Style Kalua Pork.
Can you eat kalua pork without sauce?
Pulled pork is classically mixed with BBQ Sauce while kalua pork is served without sauce. What can I do with leftover kalua pork? Enjoy slow cooker kalua pork recipe on its own, or put it inside Yeast Dinner Rolls to make pork sandwiches.