Pulled pork is a beloved dish for family gatherings, picnics, holidays, and everyday meals. However, traditional recipes often include sugar-laden rubs and BBQ sauces that don't align with a ketogenic diet. The good news is that with a few modifications, you can easily create a keto-friendly pulled pork dish that is just as flavorful and satisfying. This article will guide you through making a delicious keto pulled pork, whether you choose to use an Instant Pot or a slow cooker.
Why Pulled Pork Can Be Keto-Friendly
The key to making pulled pork keto-friendly lies in swapping out the sugar found in traditional rubs and BBQ sauces with keto-friendly alternatives. Instead of sugar, you can use sweeteners like Lakanto Monkfruit Golden, which is a mix of monk fruit extract and erythritol, a brown sugar substitute.
Selecting the Right Cut of Pork
For the most flavorful keto pulled pork, you'll want to choose a fatty pork roast. The Boston Butt and the Picnic Roast are two excellent options commonly found in grocery stores. When cooked, taking into account bones, fat, and juices, you can generally expect about half the cooked weight of the raw Boston Butt or Pork Shoulder. So, a five-pound Boston Butt would yield approximately two and a half pounds of pulled pork. The average serving size per person is approximately five ounces.
Crafting a Keto-Friendly Rub
A great keto pulled pork recipe starts with a flavorful rub that will wake up your taste buds. Using a keto-friendly rub recipe is essential for keeping the carb count low.
Making Keto Pulled Pork in the Instant Pot
The Instant Pot offers a quick and convenient way to make juicy and tender pulled pork. Here's how:
Read also: Crock Pot Keto Chicken
Prepare the Pork: Cut the Boston butt or pork shoulder into equally sized chunks to ensure even cooking in the Instant Pot.
Season the Pork: In a small bowl, combine the spices along with the Lakanto Monkfruit Golden, and coat the pork thoroughly with this mixture.
Sear the Pork: Turn the Instant Pot to the saute function and add 2 tablespoons of olive oil when it is hot. Sear each piece of the pork roast on each side for approximately 3-4 minutes, then remove from the Instant Pot and set aside.
Deglaze the Pot: After each piece of the roast has been seared and removed from the pan, deglaze the inner pot by adding chicken broth and scraping the bottom of the pan with a wooden spoon. This process will lift all the flavorful bits of pork stuck to the pan, infusing the dish with incredible flavor.
Add Remaining Ingredients: Add the apple cider vinegar, Bragg's Aminos, and liquid smoke to the pan, then place the pieces of seared pork roast back in the liquid mixture.
Read also: Ultimate Guide to Keto Pulled Chicken
Pressure Cook: Turn the Instant Pot from the saute function to high pressure for 70 minutes. Keep in mind that it will take 10-15 minutes for the Instant Pot to come to pressure before it begins to pressure cook the pork roast.
Natural Pressure Release: Once the pressure cooking has completed, let the pressure naturally release for 20 minutes. If the pin has not dropped, do a quick release (QR) to release the steam before carefully removing the lid.
Shred the Pork: Scoop the pork into a bowl, leaving the liquid in the Instant Pot. Use two forks to shred the meat. Some people love using a mixer for this method as it shreds the meat very quickly. Others use bear claws.
Add Keto BBQ Sauce: Add approximately one to two cups of homemade keto BBQ sauce (or a store-bought keto version) to the shredded pork. Stir to combine the sauce and the pulled pork before serving.
Making Keto Pulled Pork in the Slow Cooker
The slow cooker is another excellent option for making keto pulled pork, especially when you want a hands-off cooking approach. Here's how:
Read also: The Benefits of Pulled Pork
Season the Pork: In a small bowl, combine the spices along with the Lakanto Monkfruit. Coat the pork roast with the spice mixture.
Sear the Pork (Optional): Searing the pork before slow cooking is optional, but it can add an extra layer of flavor. Sear the pork roast in a skillet on each side in 2 tablespoons of olive oil.
Slow Cook: Place the seared pork roast in the slow cooker and cover with chicken broth, apple cider vinegar, Bragg's aminos, and liquid smoke. Slow cook on low for 10-12 hours or on high for 5-6 hours.
Shred the Pork: Remove the pork roast from the slow cooker and shred with two forks.
Add Keto BBQ Sauce: Dump out the juices left behind in the slow cooker. Return the pork roast to the slow cooker and pour 1-2 cups of keto BBQ sauce on top. Stir to combine, then enjoy!
Keto BBQ Sauce: The Perfect Complement
No pulled pork is complete without a delicious BBQ sauce. The good news is that you can easily tweak your family’s recipe for homemade BBQ sauce to make it keto-friendly. Simply replace the sugar with a keto-friendly sweetener like Lakanto Monkfruit Golden.
Serving Suggestions
Pulled pork is incredibly versatile and can be served in a variety of ways. Some popular options include:
Plain with BBQ Sauce: Simply drizzle a bit of keto BBQ sauce over the pulled pork and enjoy.
Lettuce Wraps: Add some pulled pork and cheese to a lettuce leaf and wrap it up like a burrito for a low-carb and refreshing meal.
Low Carb Bread or Dinner Rolls: Serve the pulled pork on low-carb bread or dinner rolls for a more traditional sandwich experience.
Side Dish Ideas
To complete your keto pulled pork meal, consider serving it with some delicious and keto-friendly side dishes, such as:
- Cauliflower potato salad
- Green salads
- Roasted vegetables
Storing and Reheating
You can store pulled pork in an airtight container or baggie for three to four days in the fridge. To reheat, simply warm it in the microwave. For longer storage, you can freeze the shredded meat in ziplock bags or containers. You can freeze the entire batch together or make individual servings.