Your Cart is Empty

Recipe: Hawaiian Style Kalua Pork - Cook Once, Get 4 Meals

January 03, 2014 2 min read

Two years ago I moved to Hawaii and tasted the Hawaiian specialty Kalua Pork for the first time. This dish is usually reserved for parties and special occasions since it usually involves cooking the whole pig in a pit for 24 hours or more. Then I discovered how easy it is it make in a slow cooker. Now, this is my go to recipe when I want to cook once and be able to get at least three different meals. I even have long-time Hawaiian residents ask me for my recipe... it's that good.

Kalua Pork Recipe

  1. Place a large pork roast into your slow cooker, fat layer on top (shoulder or butt work great)
  2. Sprinkle sea salt on top of the roast (about 1.5 - 2 tablespoons for a 5lb roast). I like pink Hawaiian sea salt
  3. Pour 1 tablespoon liquid smoke over the roast
  4. Optional: add some red pepper flakes to taste
  5. Cook on high for about 16 hours (don't worry about cooking too long)
  6. Once roast easily falls apart (stick a fork in it and twist) drain off the fat and reserve 2-3 cups
  7. Using two forks, shred the pork and pull out any bones
  8. Pour enough of the fat back in to make the meat slightly moist.
  9. If you like, chop up a head of cabbage into thin strips and stir into the pork (continue cooking until cabbage is soft.
  10. Eat and enjoy!
  Use your batch of Kalua Pork to make any of the following dishes (these are my favorites, but I'm sure there are many more!)....

Kalua Pork sliders:

Place pork on a soft dinner roll. Top with homemade coleslaw (Mix a bag of shredded cabbage with Maui Onion dressing Pour on some Hawaiian BBQ sauce.

Kalua Pork tacos:

Place pork on corn tortilla or a leaf of lettuce Top with mango salsa or a spicy Pico de Gallo salsa.

Hawaiian style plate lunch:

Serve pork with Pico de Gallo salsa, macaroni salad, rice, and roasted/sliced purple sweet potatoes.

Shredded Pork and Mashed Cauliflower

Mix some shredded pork into mashed cauliflower. This is a great dish if you bring your own lunch to work. It freezes and microwaves well.   Photo by: Jeremy Jenum

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 112 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.