Black chokeberry ( L.) pomace (BCP), a major by-product of juice production, is an underutilized source of polyphenols and anthocyanins with strong antioxidant properties. This study aimed to optimize and compare three green extraction techniques-pressurized liquid extraction (PLE), microwave-assisted extraction (MAE), and ultrasound-assisted extraction (UAE)-for recovering total polyphenols (TP) and total monomeric anthocyanins (TMA) from BCP, with reflux extraction as a benchmark. The effects of temperature, extraction time, and solid-solvent ratio were evaluated, and cryogrinding was assessed as a pre-treatment. PLE achieved the highest TP yields at elevated temperatures but reduced anthocyanin recovery, while MAE offered a balance of high TP and TMA, with strong antioxidant capacity. Cryogrinding enhanced TP extraction, with only 1 min of cryogrinding maximizing yield. UPLC-MS/MS analysis of optimized MAE extract confirmed cyanidin-3-glucoside and cyanidin-3-galactoside as dominant anthocyanins, alongside notable flavonols and phenolic acids, validating the rich phenolic profile. Overall, MAE combined with 1 min of cryogrinding proved to be the most effective approach for preserving heat-sensitive compounds while achieving high yields. These findings demonstrate that optimized green extraction can efficiently valorize BCP, supporting sustainable food processing and waste reduction in line with circular economy principles.