Maple Syrup Glazed Pulled Pork Tenderloin

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Skill Level
Preparation Time 15 minutes Total Time 3 hours
Servings 6 Cost Per Serving $3.33
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Pulled Pork Tenderloin
1Pork Tenderloin
1 tbspMustard (grainy, Dijon or regular)
1 tbspMaple Syrup
1 cup Vegetable Stock or Water
1/4 cupApple Cider Vinegar
1 tspFresh Thyme, finely chopped
1Large Onion, cut in 1 inch thick slices
2 tspGrape Seed Oil
To tasteSea Salt and Freshly Ground Black Pepper
Maple BBQ Sauce
1 cupJus (liquid) from the roasting pan
2 tbspApple Cider Vinegar
1/2 cupOnion, finely chopped
3Garlic Cloves, finely chopped
2 tspGrape Seed Oil
1 tbspTomato Paste
1 tspWorcestershire Sauce
1 tspFresh Thyme, finely chopped
1 tspChipotle or Chili Powder (optional)
To tasteSea Salt and Freshly Ground Black Pepper
Apple & Cabbage Slaw
2Green Apples
1/4 headCabbage (red or green)
1/2Lemon, juiced
2 tbspGreek Yogurt
1/2 tbspOlive Oil
To tasteSea Salt and Freshly Ground Black Pepper


  1. ​Preheat the oven to 350 degrees F.
  2. Mix the maple syrup, mustard, thyme and a pinch of salt and pepper in a small bowl. Rub this mixture all over the pork tenderloin.
  3. In a large skillet over medium high heat add the grape seed oil. Sear each side of the pork tenderloin for about 1 minute to achieve a good golden brown sear.
  4. In a small baking dish add your onion slices, the pork tenderloin, stock or water, and the cider vinegar. Wrap with aluminum foil and place in the oven.
  5. Roast for 2 ½ to 3 hours.
  6. Carefully remove the baking dish from the oven. Set aside to cool. Once cooled, shred the pork with two forks.
  7. When the pork has finished roasting you can start making the barbecue sauce. Add the grape seed oil to a small sauce pan over medium heat. Add your onion and garlic and sauté for about 2 minutes until softened.
  8. Add the tomato paste and all the jus (liquid) from the roasting pan. Add your Worcestershire sauce, vinegar, chili powder (optional) and maple syrup, and season with salt and pepper. Bring to a boil and then reduce heat to medium-low and simmer for about 10 minutes.
  9. Blend well and finish with a little fresh thyme. Cover the shredded pork tenderloin with the sauce.
  10. For the slaw, grate the apple and cabbage using a cheese grater. Dress with a little lemon juice, Greek yogurt, olive oil and a little salt and pepper.
  11. Serve the pork and slaw in a whole wheat bun.


  • ​Pork can be a healthy or less healthy choice – it all depends on the cut, the way it’s cooked and the portion size. Pork tenderloin is one of the leanest cuts available and has less fat than a chicken breast. 
  • A 3 ounce serving of pork tenderloin (the size of a deck of cards) provides 36% of the zinc you need in a day. Zinc is a mineral that acts as an antioxidant, helping to reduce overall inflammation. In particular, zinc may help to protect the lining of blood vessels, called the endothelium, from damage caused by the buildup of LDL (“lousy”) cholesterol.
  • The darker the maple syrup, the higher the amount of antioxidants! Canadian maple syrup comes in different grades and colour classes: grade number 1 comes in extra light (or “light amber”), light (“medium amber”) and medium (“dark amber”) and has a lighter flavour than grade number 2. Grade number 2, the darkest colour, is more typically used in food products than as a topping or sweetener in the home.
  • Research has discovered that maple syrup contains more than 50 different antioxidants, including some of the same types of antioxidants that are found in berries, tea, and red wine. The antioxidant strength of Canadian maple syrup is similar to that of broccoli or red Gala apples.