Southern barbecue is a cheat in any diet. For the guy trying to build muscle while staying lean, eating a plateful of fatty pork and beef swimming in sugar-laden sauce can take you pretty far off the rails. Equal parts protein and fat is a lousy cheat. And while this beef and pork burger is a cheat, it’s one that packs a massive amount of protein—82 grams—to 33 grams of fat, using a mixture of 90% lean ground beef and pork shoulder. We’ve also replaced butter in the traditional recipe with nonfat cooking spray. The result is a dish that retains rich barbecue flavor without delivering a knockout blow to your physique. Enjoy!


  • 1 cup BBQ pulled pork (see instructions)
  • ¼ cup BBQ sauce (see instructions)
  • 2 lbs 90% lean ground beef
  • Kosher salt and ground pepper
  • 4 slices Wisconsin cheddar cheese
  • Nonfat cooking spray
  • 4 Kaiser rolls
  • 1 cup Coleslaw
  • 1 Large tomato, sliced
  • 1 Red onion, cut into rings
  • 1 lb Boston butt (pork shoulder)
  • 2 tbsp Cajun spice
  • 3 cups Pork or chicken stock
  • ¼ cup Red wine vinegar
  • ½ cup Medium-diced carrots
  • ½ cup Medium-diced celery
  • ½ cup Medium-diced onions
  • 1 cup Ketchup
  • ½ cup Stone-ground mustard
  • ½ cup Worcestershire sauce
  • ⅓ cup Light brown sugar
  • 2 tbsp BBQ rub or Cajun spice


  1. BBQ PULLED PORK: Preheat oven to 275˚. Sprinkle pork with Cajun spice and place in deep roasting pan. Add stock, vinegar, and vegetables. Cover with foil and roast for 3 hours. Remove and shred the meat with a fork or your hands.
  2. BBQ SAUCE: Whisk ketchup, mustard, Worcestershire sauce, sugar, vinegar, and spice. Heat in pan for 10 minutes.
  3. BURGERS: Mix the pork and sauce and heat in a small pan over medium heat, ensuring not to burn.
  4. Portion out 4 beef patties, adding salt and pepper.
  5. Cook burgers to desired doneness in a broiler or on a grill. Top with pork and a slice of cheese.
  6. Spray buns with cooking spray and “grill” in a pan.
  7. Place 1/4 -cup slaw on each bun, then 1 tomato slice, 2 red onions, burger patty, and top bun.
Want a copy on the go?