Each snack-sized serving of this Bajan pork souse provides 30 grams of protein and just 195 calories, built on lean pork tenderloin simmered until tender and bathed in a sharp lime pickle. Souse is a cornerstone of Barbadian Saturday cooking, traditionally served cold alongside pudding — here adapted as a standalone high-protein snack using tenderloin instead of the customary trotters. Cucumber, onion, celery, and scotch bonnet pepper add crunch and brightness without weighing down the plate. It is one of the Caribbean's most naturally lean preparations: no frying, no added fat, and no heavy sauces.

The flavor is all about contrast: richly savory pork against the sour punch of fresh lime juice and the slow, fruity heat of scotch bonnet. Thin slices of cucumber and rings of onion soak up that citrus brine and add a clean crunch that keeps every bite interesting. A thread of fresh marjoram — the herb that defines Bajan cooking — ties the aromatics together and lifts the dish from simple to memorable.

For GLP-1 users managing reduced appetite, souse is a near-perfect format: cold, light, and acidic, all qualities that tend to sit well when rich or heavy foods feel unappealing. The dish holds for days in the refrigerator, ready whenever hunger arrives. There is no grease, no heaviness, and no bloating risk — just clean protein with bright, crunchy vegetables.

Why This Works on GLP-1

Each serving provides 30 grams of complete protein from pork tenderloin, one of the leanest cuts available at roughly 3 grams of fat per 100 grams of raw meat. Maintaining adequate protein intake is critical during GLP-1-assisted weight loss because medications like Mounjaro and Wegovy reduce overall appetite, which can inadvertently lower protein consumption and accelerate muscle loss. A high-protein snack like souse helps close the gap between meals. Reaching for this instead of a granola bar or a piece of fruit means your between-meal eating actually supports body composition rather than just filling a craving.

The vegetable base — cucumber, celery, onion, and bell pepper — provides hydration from the cucumber's high water content and a modest amount of fiber. More importantly, the chilled, acidic format is easy on a digestive system slowed by GLP-1 medications. Many users report that cold, tangy foods sit better than warm, heavy ones, especially during the first months of treatment.

Pork tenderloin is a strong source of thiamin (vitamin B1) and selenium, both of which support energy metabolism — something worth noting when calorie intake is lower than usual. The lime juice adds a meaningful dose of vitamin C, and the scotch bonnet pepper contains capsaicin, which some research links to modest thermogenic support. At under 200 calories, this is a snack that earns its place without crowding out your main meals.

Ingredients (serves )

For the pork:

  • 1¼ lb (560g) pork tenderloin, trimmed of silverskin
  • 4 cups (1L) water
  • 1 bay leaf
  • 2 sprigs fresh thyme
  • 1 tsp (6g) salt

For the souse:

  • 3 limes, juiced (about ¼ cup / 60ml)
  • 1 English cucumber, halved lengthwise and sliced into half-moons (about 2 cups / 270g)
  • 1 medium onion, thinly sliced into rings
  • 1 small green bell pepper, diced (about ½ cup / 75g)
  • 2 stalks celery, thinly sliced
  • 1 scotch bonnet pepper, seeded and minced (adjust to taste)
  • 2 tbsp fresh parsley, chopped
  • 1 tsp fresh marjoram leaves (or ½ tsp dried)
  • ½ tsp fine sea salt
  • ¼ tsp freshly ground black pepper

Instructions

Simmer the pork:

  1. Place the pork tenderloin in a medium pot and cover with the water. Add the bay leaf, thyme sprigs, and salt. The herbs perfume the meat gently during cooking and eliminate any need for stock cubes or added fat.
  2. Bring to a boil over high heat, then immediately reduce to a low simmer. Cook uncovered for 18–20 minutes, until the internal temperature reaches 145°F (63°C). Pork tenderloin dries out quickly past this point, so pull it right at temperature and let carryover heat do the rest.
  3. Transfer the pork to a cutting board and let it cool for 10 minutes. Discard the cooking liquid or save it as a light pork broth for another use.

Prepare the souse:

  1. While the pork cools, combine the lime juice, cucumber, onion, bell pepper, celery, scotch bonnet, parsley, and marjoram in a large bowl. Toss with the salt and black pepper. The lime juice does the heavy lifting here — it both seasons and lightly pickles the vegetables, softening the raw onion's bite.
  2. Slice the cooled pork against the grain into thin rounds, about ¼ inch (6mm) thick. Thinner slices absorb more of the lime pickle and are easier to eat as a cold snack.
  3. Add the sliced pork to the bowl and toss gently until every piece is coated in the lime-vegetable mixture.

Chill and serve:

  1. Cover the bowl and refrigerate for at least 30 minutes, or up to 24 hours. The longer it sits, the more the flavors marry — overnight souse is traditional and genuinely better than fresh.
  2. Taste and adjust the lime juice and salt before serving. Serve cold or at room temperature, spooned into small bowls or cups.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~195 kcal
Protein ~30g
Fat ~4g
Carbohydrates ~9g
Fiber ~2g

Estimates based on USDA data for raw pork tenderloin (trimmed), fresh vegetables, and lime juice, calculated for 4 equal servings.

Practical Notes

Make it ahead — it gets better with time. Souse is one of the rare dishes that genuinely improves overnight. The lime juice tenderizes the pork further and the onion mellows into something almost sweet. Prepare a full batch on Sunday and portion into containers for the week's snacks.

Control the heat carefully. Scotch bonnet peppers range from pleasantly warm to eye-watering depending on the individual pepper. Start with half a pepper, seeded, and taste after 30 minutes of chilling. GLP-1 medications can make your stomach more sensitive to capsaicin, so err on the mild side and add more minced pepper to individual portions if you want the heat.

Store for up to 4 days. Keep the souse in a sealed container in the refrigerator. The acid from the lime juice acts as a mild preservative, but the cucumber will soften after day three. If you plan to eat it across four days, store the cucumber separately and add it fresh to each serving.

Use a meat thermometer. Pork tenderloin goes from perfectly juicy to chalky in a narrow window. An instant-read thermometer takes the guesswork out — pull it at 145°F (63°C) and let the residual heat bring it the rest of the way. Overcooked tenderloin turns stringy in souse rather than silky.

Try it as a snack plate. Spoon souse into small cups alongside raw jicama sticks or bell pepper strips for a snack spread that replaces the usual chips-and-dip setup. The pork and vegetables are the feature; the crisp sides are just a vehicle for scooping.

Frequently Asked Questions

I'm in my first weeks on Ozempic and eating very little — can I still have this?
Souse is one of the best snack formats for early-phase GLP-1 users because it is cold, light, and acidic — all qualities that tend to sit well when appetite is very low. Start with a half portion, about two or three slices of pork with a spoonful of vegetables, and eat slowly. The protein density means even a small amount contributes meaningfully to your daily intake. The lime-forward flavor is refreshing rather than heavy, so it is unlikely to trigger the nausea that richer foods sometimes cause in those early weeks.
Can I use a different cut of pork or another protein entirely?
Pork loin works as a substitute — it is slightly less tender but still lean enough. Avoid pork shoulder or belly, which carry too much fat for this dish's clean, light profile. Chicken breast is a viable swap if you do not eat pork; simmer it for about 15 minutes instead of 20 and slice it thinly. Traditional Bajan souse uses pig trotters or head meat for their gelatinous texture, but those are much higher in fat. The tenderloin adaptation keeps the dish recognisable while fitting GLP-1 macros.
How do I meal prep this for the whole week?
Prepare the full batch and divide it into four individual containers. The souse is ready to eat straight from the fridge with no reheating, which makes it one of the easiest high-protein snack preps you can do. For batches lasting longer than three days, store the cucumber slices in a separate container and add them fresh to each serving. The pork-and-lime base holds well for up to five days when the cucumber is kept apart, so you get a crisp snack every time.
What if I can't find scotch bonnet peppers?
Habanero peppers are the closest substitute in both flavor and heat — they belong to the same species and share a similar fruity, intense character. Use the same amount. For a milder option, a serrano pepper provides gentle warmth without the scotch bonnet's fire. Avoid jalapeño, which has a grassy flavor that clashes with the lime-and-marjoram profile of souse. If you prefer no heat at all, leave the pepper out entirely — the dish is still bright and flavorful from the lime, onion, and herbs.
Is it safe to eat pork served cold like this?
Yes, provided the pork reaches an internal temperature of 145°F (63°C) during cooking and is refrigerated within two hours afterward. Standard USDA guidelines for cooked pork storage apply: consume within four days when kept at or below 40°F (4°C). The high-acid lime juice environment also discourages bacterial growth, which is one reason souse has been a traditional preservation method across the Caribbean for generations. Always store in a sealed container and discard any portion that develops an off smell or slimy texture.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.