Skip the bun and enjoy this finger-licking southern barbecue served in a bowl!

By: Jodie Shield, MED, RDN

Sweet, savory barbecue. These past four years this Yankee has been traveling to Memphis to watch my son, Michael, play football at Rhodes College. Needless to say, my family has sampled some of the finest southern barbecue – our favorite: Central BBQ. Now that Mike’s graduated, our trips to Memphis may be over, but not our cravings for barbecue. I created a healthier southern barbecue served without the bun and in a bowl. If you’re not into pulled pork, go ahead and use chicken. My family likes farro, but any whole grain like brown rice or bulgur tastes amazing. Be sure to check out Trader Joes; they sell frozen charred corn that tastes like it was freshly picked off the cob.

My inspiration for this recipe came from Cooking Light. For more delicious quick and healthy bowl recipes check out my West Coast Caprese Bowl and Grilled Steak and Sweet Potato Bowl.

Healthy BBQ Bowl with

Tangy White Sauce

1 serving

Prep Time = 15 minutes

Cooking Time = None!


Bowl Ingredients:

  • ½ cup cooked farro
  • ¼ cup oil-based coleslaw
  • ¼ cup black beans
  • ¼ cup charred corn
  • 2 ounces pulled pork
  • 4 bread-and-butter pickles

Tangy White Sauce Ingredients:

  • 1 tablespoon cider vinegar
  • 2 teaspoons mayonnaise made with olive oil
  • salt and pepper to taste


  1. Top cooked farro with coleslaw, black beans, corn, pulled pork, and pickle slices.
  2. In small bowl, whisk together cider vinegar, mayonnaise, salt and pepper. Drizzle over bowl.

Nutritional Information per Serving (with sauce): 500 calories, 21 grams protein, 56 grams carbohydrate, 24 grams fat, 5 grams saturated fat, 52 milligrams cholesterol, 8 grams fiber, 767 milligrams sodium

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About Author


Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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