Easy Shredded Pork over Caramelized Mashed Plantains

Are you seeing the theme this week? I sure am. It’s called laziness. Easy breakfast crockpot thingy, now easy shredded crockpot pork. Come on Juli, get your sh*t together. Just kidding, I like easy. And most guys do too. Bastards.

In all honesty, I’ve just been real busy. Like real, real busy. So meals have turned into the easier-the better. The more fall comes into play here in Colorado, the more I want to use my crockpot. Like, everyday. Problem is, I always smell like meat. My clothes, my shoes, my jackets, my blankets. It’s obnoxious. Even my god damn headbands smell like onions and pork. Do you know how uncomfortable it is to do power cleans and pull ups when you have the smell of pork and onions wafting off your forehead?? It’s disgusting. I don’t care how much you like meat. It’s gross.

Speaking of things making your life easier, I got something for you. I actually mentioned it on my Facebook page last week and gave 3 lucky readers a free app. It’s called the WOD Genius app for iPhones (will also be available for Androids in the future) and is a workout/CrossFit app that is great for people who travel, a day at the gym, or for people who just need a specified workout. It generates thousands of random workouts based off the equipment you have access to. Pretty cool right? So if you want to do a workout at home and have no equipment, you still have access to workouts AND videos to show you have to do those movements! I’m even in some of those videos, being my normal awkward self! And my friends came up with the app. I know cool people, no big deal.

So, want the app? Well, the first 3 PEOPLE to leave a comment below get a free download!! You have to say I love JB in the comment. Kidding, kind of. But you also have to have an iPhone! And if you are not one of the first 3 people, don’t you fret!! Why? Because the WOD Genius app is on sale today and tomorrow (Thursday Sept. 20th and Friday Sept. 21st) for only $0.99, so hurry up and get it before the price goes back up. I’m a cheap ass and you people probably are too, so get on it!

Oh btw, I f*cking love plantains.


Easy Shredded Pork over Caramelized Mashed Plantains

  • Yield: 4-6 1x



For the crockpot pork

  • 12lb pork loin
  • 1 yellow onion, sliced
  • 2 cups beef bone broth – add 3 cups if you go with a 2lb pork loin
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • salt and pepper, to taste

For the plantain mash

  • 4 brown plantains, peeled, sliced in half lengthwise
  • 2 tablespoons coconut oil
  • 1 teaspoon cinnamon
  • pinch of salt
  • 34 tablespoons canned coconut milk


  1. This recipe is so easy, you may cry from excitement.
  2. Add all your pork ingredients to a crockpot and cook on low for 8-10 hours. I’m pretty sure mine cooked for 12 hours because I forgot about it. Oops. It was bomb still.
  3. Once your pork is done cooking, use two forks and shed it to pieces.
  4. Now place a large skillet under medium heat, add your coconut oil and once your pan is nice and hot, add your sliced plantains into the oil.
  5. Sprinkle with cinnamon and salt.
  6. Cook on both sides for 4-5 minutes or until soft.
  7. Add your plantains to your food processor and puree. While the food processor is still running, pour in your coconut milk until you get a smooth plantain puree.
  8. Add a dollop of plantain mash to your plate, top with pork, and add a little avocado just for sh*ts a giggles.

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


110 thoughts on “Easy Shredded Pork over Caramelized Mashed Plantains”

  1. Pork, win, Avocado, win, Plantains, WIN! Saw this on FB and had to rush over and see what this was..pleasantly surprised with the plantains as I’m obsessed..probably due to my Dominican heritage. Beautiful pic too.. will have to try this ASAP!

  2. I’m relatively new to the Paleo lifestyle, but I must say your recipes and humor filled writings have made it an easy transition. I’ve been in the Army for 15 years now so fitness has always been a part of the job. Ever since starting paleo eating habits I have felt great!

    On a separate note I really get a kick out of you dancing in your cooking videos. Last year a couple marines invited celebrities to the Marine Ball. I’m going to the Military Police Corps Ball this Saturday. You should join me.

      1. No worries 😉 it was more of a humorous invite this time. Maybe for next years ball I’ll call you out with more time to spare.

        Slightly different note I had an apple cider braised pork tenderloin with sliced apples, pecans, and dried cranberries. It was delicious and seemed fitting for fall. I’d like to see your twist on this dish some time.

  3. Amazing timing, I’ve been looking for a WOD app because I’m going to the USA for 4 weeks in October/November and want some WODs to do in my hotel room! 🙂

    Just downloaded it!

  4. Damn you stupid UK time difference. You just cost me a free download. I hope you’re happy time difference.

    It’s ok, I still love you Juli.

  5. Crockpot pork roast is our family go to meal. I think we could survive on it, pickles, cherry tomatoes and apples. No, I’m not joking. Maybe we’ll try adding plantains to the list.

  6. Thanks for mentioning the app. I have been wanting to try crossfit but don’t have a car and the 3 crossfit places in my city are waaay out in the outskirts. Boo. Also, I’m not sure I want people cheering me on when I exercise, but that’s my own stuff.
    So, I downloaded it and, for the last 3 days, have been doing a WOD in the morning with the limited equipment found in my apartment and my limited ability (Wall walk? Hahaaa! As if. Guess I’ll do some push ups instead…). And I love it! I mean, it hurts! But then it’s over fast, which is really what I look for in a workout that isn’t dancing. So there.

  7. Ok, I think after all these recipes I need to go out and get a crock pot. I am so behind the times!! Juli I have a mission for you. My office is serving Pumpkin Bacon soup in the cafeteria today. I am sure it is full of cream/nitrates/sugar/sodium/all kinds of non paleo poison, but that combination sounds amazing. I need a paleo recipe!! 🙂

  8. Downloading the app and still love JB even though it will not be free:) Can’t wait to try that recipe! Any idea what a ripe plantain is supposed to look like? Have no clue!

  9. Plantains are the shit. End of story. I’m making mango-plantain beef tonight. Minus the fiery spices because last time I legit couldn’t feel my mouth.

  10. Hey Juli!

    I have a q about food processors. Does it matter if your ingrediants are still hot like the plantains to put in the processor. Will that ruin the processor or is it good to go?


  11. Hey Juli,

    Does it matter if your plantains are still hot to put them in the food processor? I know on some of your nut butters you suggest to let things cool first. Thanks


  12. I love my crockpot!! It is my favorite way of ‘making’ dinner – no better way to come home then to a house filled with tasty food cooking away.

    Love your blog Juli!

  13. I also hate how my whole house- clothes & sheets -smell like my meal when using a crock pot. I actually have put mine outside before to avoid that. 🙂
    & I don’t have an iPhone, but I still love JB!

  14. I am going to make this for dinner for tomorrow night!! I just need to find some canned coconut! I have looked everywhere for it in my area JB & I cant find it!!!!

  15. Made this last night for my family. Served it over mashed cauliflower for me, mashed potatoes for the rest of them. It was probably the easiest meal to make and had soooo much flavor! Thanks for the awesome recipe. Someday I will have and iphone/ipad………

  16. yummmm this is about to be my new favorite recipe. i have NEVER made plantains before which is bananas (um, that just came out, i’m keeping it)… because i live in florida where i have access to plantains-a-plenty. time to experiment!! thanks for giving me a super easy recipe!

  17. Making this one for dinner next week. On an unrelated note of stupid, I was WOD-ing this morning, had an asthma attack, almost started crying but thought about your post sometime in the past about crying while working out. It cracked me up so I got my shit together and finished. I guess if I was well enough to laugh, I was well enough to WOD. Thanks!

  18. my store only had green plantains and i’m too impatient to wait the week and a half it’ll take for them to ripen! do you think this would still be ok with green ones?

  19. Do you think it’s possible to make this without a slow cooker? (I’m trying to think of the best way to make sure the pork doesn’t get too dry…)

  20. My hair smelled like pork and onions while I did my WOD today, but it was all worth it in the end! Delish Dish! Only problem was I didn’t read to get “brown” plantains and selected the greenest I could find (doh!) The mash didn’t turn out as expected but I doctored it with more Coconut Milk and Cinnamon.

  21. I absolutely LOVE your recipes! One question though…what brand beef stock do you use? I am having a hard time finding a sugar-free brand.

    1. I’m not totally sure because I don’t have any on hand right now. But I get mine at whole foods and I just look through the labels to make sure it doesnt have sugar added

  22. Just made the mash – it’s amazing! Very sweet, so I would definitely qualify it as dessert, even after adding salt while cooking. I ate mine on its own. I think next time I’ll try to use semi-ripe plantains to see if I can get something less sweet as the end product – I feel like it might be a better fit for a side dish.

  23. The plantains are definetly pretty sweet so next time I think I’ll add green plantains, but I loved the cinnamon with them! Thank you!

  24. Juli! This was delicious but I needed to let you know that my ‘mash’ was more of a ‘dough’. It still tasted great and I’m assuming that it’s because my plantains weren’t ripe enough. They were more of s spotty brown and still s bit tough to peel. SO for those wondering – that’s the result.

  25. So delish, first time I’ve ever had a plantain, if you can believe it. 27 years and now my plantain virginity is gone! The flavors were fabulous together, even with the bit of sweetness that the mashed plantains offered.

    I had to use a LOT more coconut milk to get anything resembling a puree, though. Like, half a can practically… and I only used 2 plantains! Maybe they were especially big? Because with the amount given, they formed a big wad of sticky dough.

  26. I just made this tonight and it was fabulous!! The plantains really make this delicious. I used 3 large plantains and about out 1/3 cup coconut milk and they came out perfect. Thanks for the great recipe!

  27. I may have discovered a coconut allergy while doing whole 30 but not sure yet till i see an alergist…anything i can replace the coconut milk with?

  28. Just pulled the shredded pork out of the slow cooker. Um, YUM!! Sadly, I can’t find plantains anywhere. Which I find even more depressing, because my husband and I just got back from Jamaica where plantains are aplenty. Ahh, plantains, how I love thee. I suppose I’ll just have to go back to Jamaica…

  29. Seriously amazing. I am sold on your recipes. I’m not even doing paleo but you have some amazing stuff on here. I loved the pulled pork and plantains together. yum.

  30. Just finished this for dinner and I had to tell you what I thought! First of all, the kids eat what we eat. Second, they don’t do well with surprises. I forgot to tell my oldest that there were plantains in it. We have never eaten them. So he takes a huge bite and promptly spits it back out on his plate saying, “I tasted something really gross!” Oops, our bad for not explaining what he was going to eat so he could explain it to his pallet. We make your stuff all the time and usually they eat up without complaint. The plantains were just too much in this one I suppose. My husband and I LOVED it though. This one goes into the rotation for sure!

  31. Hey Juli…kinda new at this Paleo thing…love your page! Love your energy….LOVE your recipes….have you ever tried the green plantains? You can mash them, add them to soups, fry them…less sugar…Yummm..Us dominicans love plantains…:) .slowly transforming husband and kids way of eating …it’s mainly Paleo now…they have loved the recipes….keep on rocking!

  32. Another great recipe, Juli. Thanks. This was the first time I had cooked with plaintains and they’re really good. I ended up working from home while the pork was cooking and it smelled so good all day long.

  33. this is fabulous (mashed plantains are to die for, who knew?) but I think this pork could use some spice to complement the sweetness of the plantains. will try to jazz it up a little next time, but if you have spice suggestions, do tell!

    1. Holly, I made this last night and added the following: 1/4 – 1/3 teaspoon of ground cumin and ground coriander, 1 1/2 – 2 teaspoons dried cilantro. It smelled soooo good all day and the flavor was out of this world!

  34. The pulled pork was kick-ass, but my husband’s friend who thinks he’s some kind of culinary genius insisted I could have used a less expensive cut of pork, since it was going in the crock pot anyway. Would a pork shoulder still be considered paleo? Also, I couldn’t wait to make the pork, so I made it as soon as I got home from the grocery store. I figured the plantains would ripen in a few days and I could have the puree with the leftovers. Um… It’s been 10 days and they still aren’t ripe. Oh well!

    1. I have made this a few times now as well as the meat crust quiche and me and my husband both love it! My husband is Colombian so he really enjoyed the plantains. I love that this recipe is so easy to make. I need easy with us going to school, working, and raising a 3 year old while still training 6 days a week. Thank you for the awesome recipes and I look forward to trying more!

  35. This was great! I couldn’t find plantains at my grocery store so I had to use bananas. And I couldn’t find coconut oil so I had to use olive oil. It was still great, but I think the coconut oil would give it that little extra sweetness that it needed. The pork was so much more flavorful that I imagined it would be. And the avocado was a perfect match!

  36. No joke, best recipe ever!!!!! I added a little lime juice and a splash of OJ to the crockpot to give it a little zing

  37. I am new to your site and I love you fo-life with this recipe!! I am a plantain lover and I am delighted I can have it while eating a paleo diet! Thank you for sharing!

  38. OMG! I have to tell you.. i got engaged to a Paleo eating machine… so I am learning how to eat pale (ok, trying)

    your blog is AHHHHH-MAZING!!

    this is the first recipe I made from you and it is amazing. and so easy it is RIDIC!

    I am now a lover of the plantain.


  39. Oh man. What did you just do to me with this recipe???? The mashed plantains are like the best pseudo mashed potato ever. Which is great, b/c I don’t like white potatoes. And the pork. Man, the pork. I don’t really like pork either, but this was so good. I added a crap ton of fresh smashed garlic to it because it was sitting around, and more garlic makes everything better. Just thanks. YUM!

  40. i can’t wait to make this pork. i ordered a 3lb pork butt from a local farm just so i could make this. it’s coming in 2 days and i just wanna throw it in the crockpot as soon as it gets here- without even defrosting it.

    i always loved barbaque pulled pork with sauce but i have a sensitive belly and can’t have anything spicey. this recipe looks perfect since it won’t make my insides cry. the best part is that nobody in my house eats paleo so it’s ALL for me.

  41. awesome blog!!! I love the humor mixed with yummy recipes 🙂 I’ve tried pork in the crockpot countless times and it always comes out dry– tried this recipe today and holy crap it’s so moist and delicious and I wanted to eat it all 🙂 next up, trying the protein chocolate chip muffins! keep it coming Juli!

  42. Made this tonight and everyone loved it! I used the whole can of coconut milk. But my plantains were large. It went very nicely with the pulled pork. My husband said he could eat the whole bowl of the plantain mixture!

  43. So, these plantains are going to be the death of me. I’ve had them for nearly two weeks and they still aren’t brown! So, I decided to use them anyway and, well, yeah…..my mashed plantains tasted like cardboard. -.- Grrrr plantains! Grrrrrrrr! I added a bunch of honey to them to help sweeten them and it helped a bit. Any tips on how to get them to ripen much quicker?

  44. These are literally the best plantains I have ever had. EVER! I make this recipe a couple times a month. Not sure why I have to Google this each time though – pretty simple! Super Yum! You’re the best, JB!

  45. We just made this for dinner and my picky teenager ate every bite. This dish will be made many times at our house. I always wanted to cook with plantains…Love your recipes!! Thank you!

  46. This was SO good and the BEST way to use up leftover pulled pork! Here’s the way I did it:

    Previously I bought a giant pork shoulder, bone-in, on sale. I plopped that baby in a slow cooker, sans liquid, all day while I was at work. That night it was done and ready for seasonings. I had a few servings of it like that, but wanted to do something different with the half or so that was left.

    I am even lazier for you so I didn’t bother with blending and what not. I just used one pan. I couldn’t find plantains so I used greenish bananas. After frying them I mashed them a bit with a fork, added a WHOLE can of light coconut milk, then added in the remaining pulled pork (about 10oz), added the salt and cinnamon, and let that simmer for a while. I also added a few splashed of beef broth to get the consistency I wanted. It turned out kind of like a very thick stew, but it was SO good and so comforting!

  47. This recipe was great! My husband LOVED it. He made sure that I bookmarked it so we could come back to it. The kids liked it too which is a bonus! Thank you!

  48. I don’t know what I did wrong, but this pork was dry and tasteless. I’ll have to make some barbecue sauce to put it in.

      1. Made this pork recipe tonight. Meat was so dry!….despite cooking in the broth. Really not edible. Bummer. First crockpot failure I’ve ever had with pork. Will not use a lean cut again.

  49. I need to make this!! I Had something similar a week ago except it was chicken. SO GOOD!! This is a HIGH Yes!! Especially with the pork and the plaintains!
    thank you so much for posting!!!

  50. This looks so delicious yum! I love plantains with everything and is an easy recipe which makes it even better Thanks for sharing!

  51. I made this tonight & it was a huge hit with my entire family. Thank you! I adapted it do the instant pot & it worked really well (I forgot to start it first thing in the morning & didn’t have time to slow cook it!). I cubed & seasoned the pork (same amounts of seasoning as the recipe); let it marinate in the fridge for an hour or so; seared the cubes of pork in the IP using the sauté function; added the onion & 2 cups broth (this was enough in the IP for a 3 pound loin roast); cooked on high pressure for 60 minutes; natural release for 20. 👍 So. Good. Thanks!

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