Delicious and Easy Keto Pork Shoulder Recipes

Pulled pork is a beloved dish for family gatherings, picnics, holidays, or a simple meal around the table. Many traditional recipes use sugar-laden rubs and non-keto-friendly BBQ sauces. Fortunately, with a few modifications, pulled pork can easily fit into a ketogenic diet. This article provides several keto pork shoulder recipes that are flavorful, easy to make, and perfect for those following a keto, gluten-free, Whole30, or Paleo lifestyle.

Making Pulled Pork Keto-Friendly

The key to creating keto-friendly pulled pork lies in substituting sugar with keto-friendly alternatives in both the rub and the BBQ sauce. Lakanto Monkfruit Golden, a brown sugar substitute, works exceptionally well. It's a mix of monk fruit extract and erythritol, providing the necessary sweetness without the carbs.

Selecting the Right Cut of Pork

For the most flavorful keto pulled pork, a fatty pork roast is essential. The Boston Butt and the Picnic Roast are two excellent options commonly found in grocery stores.

Keto Pulled Pork Recipes

Slow Cooker Keto Pulled Pork

This recipe requires only 5 minutes of prep time and is perfect for serving a crowd or for meal prepping.

Ingredients:

• 4 lb pork butt (also known as Boston butt)
• Keto-friendly spice rub (see recipe below)
• Chicken broth

Instructions:

1. Place the pork in the slow cooker.
2. Massage the spice rub all over the meat. If time allows, cover and refrigerate for 3-24 hours to let the rub set in.
3. Pour the chicken broth into the slow cooker.
4. Cook on low for 8-10 hours.
5. Shred with two forks or tongs and serve with juices from the slow cooker.

Keto-Friendly Spice Rub:

Combine your favorite keto-friendly spices in a small bowl. Ensure the rub is sugar-free, using alternatives like Lakanto Monkfruit Golden.

Read also: Easy Low-Carb Cheese Crackers

Instant Pot Keto Pulled Pork

This recipe offers a quicker alternative to the slow cooker method without sacrificing flavor.

Ingredients:

• Boston butt or pork shoulder, cut into equally sized chunks
• 2 tbsp olive oil
• Keto-friendly spice rub (see recipe below)
• Chicken broth
• Apple cider vinegar
• Bragg's Aminos
• Liquid smoke
• 1-2 cups homemade keto BBQ sauce (or store-bought keto version)

Instructions:

1. Turn the Instant Pot to sauté and add olive oil.
2. Combine the spices and Lakanto Monkfruit Golden and coat the pork.
3. Sear each piece of the pork roast on each side (approx 3-4 minutes), then remove from Instant Pot and set aside.
4. Deglaze the inner pot by adding the chicken broth and scraping the bottom with a wooden spoon.
5. Add the apple cider vinegar, Bragg's Aminos, and liquid smoke to the pan, then place the seared pork roast back in the liquid mixture.
6. Turn the Instant Pot from sauté to high pressure for 70 minutes.
7. Allow the pressure to naturally release for 20 minutes. If the pin has not dropped, do a QR to release the steam before carefully removing the lid.
8. Scoop the pork into a bowl, leaving the liquid in the Instant Pot.
9. Using two forks, shred the meat.
10. Add approx one to two cups homemade keto bbq sauce (or store bought keto version).
11. Stir to combine the sauce and the pulled pork before serving.

Slow Cooker Cuban-Style Keto Mojo Pork

This recipe brings the classic flavors of Cuban "pernil" pork to your keto diet with minimal effort.

Ingredients:

• Pork shoulder or pork butt
• ½ cup of sour orange juice (or substitute ¼ cup of lemon juice, ¼ cup of unsweetened orange juice not from concentrate if not available)
• White wine vinegar
• Salt
• Oregano
• Cumin powder
• Garlic
• Pepper flakes
• Sliced onions
• Bay leaf

Instructions:

1. In a medium bowl, combine the sour orange juice, white wine vinegar, salt, oregano, cumin powder, garlic, and pepper flakes to create a flavorful marinade.
2. Pour this mixture over the pork and then place the pork in a slow cooker along with sliced onions and a bay leaf.
3. Cover the slow cooker and let it cook on low for at least 6 to 8 hours until the pork is fork-tender.
4. Once cooked, drain the meat and transfer it to a cookie sheet, placing it under the broiler to crisp up.
5. Before serving, garnish the dish with chopped raw red onions.

Oven-Roasted Keto Pork Shoulder

This recipe delivers tender meat and super crispy skin, perfect for a satisfying keto meal.

Ingredients:

• Pork shoulder roast (boneless or bone-in)
• Garlic powder
• Onion powder
• Salt
• Pepper
• Beef broth
• Butter
• Olive oil

Instructions:

1. Preheat oven to 350 degrees.
2. Cut the pork roast into pieces.
3. Season pork pieces evenly with garlic powder, onion powder, salt, and pepper.
4. Add butter and olive oil to a large stockpot. Over medium-high heat, add pork pieces. Sear pork on all sides, working in batches as needed.
5. Pour beef broth over pork.
6. Cover and roast for 2-3 hours, to desired tenderness.

Tips and Tricks for Perfect Keto Pulled Pork

• Searing the Pork: While not always necessary, searing the pork before cooking can add extra flavor and texture.
• Deglazing the Pot: After searing, deglaze the pot with liquid to capture flavorful bits stuck to the bottom.
• Maintaining Moisture: To keep the pulled pork moist, cover it with the liquid from the cooking pot or use keto BBQ sauce.
• Shredding the Pork: Use two forks or bear claws to shred the pork. A mixer can also be used for quicker shredding.
• Serving Suggestions: Serve the pulled pork as is, in lettuce wraps, with mashed kohlrabi or turnips, or with cooked vegetables. For a sandwich, use keto biscuits, chaffles, or English muffins.
• Make-Ahead and Storage: Keto pulled pork can be made in advance and stored in an airtight container in the refrigerator for 3-4 days or frozen for longer storage.

Keto BBQ Sauce

A key component of delicious keto pulled pork is the BBQ sauce. It’s easy to tweak traditional BBQ sauce recipes to be keto-friendly by using sugar substitutes.

Ingredients:

• Sugar substitute (such as Lakanto Monkfruit Golden)

Instructions:

1. Follow your favorite homemade BBQ sauce recipe.
2. Substitute sugar with a keto-friendly alternative like Lakanto Monkfruit Golden.

Serving Suggestions

Keto pulled pork is incredibly versatile and can be served in various ways:

Read also: Keto Calorie Counting: A Detailed Guide

• Pulled Pork Sandwiches: Use keto-friendly bread, buns, or chaffles for a satisfying sandwich.
• Lettuce Wraps: For a lighter option, serve the pulled pork in lettuce wraps with your favorite toppings.
• Salads: Top a salad with keto pulled pork for a protein-packed and flavorful meal.
• Side Dishes: Serve with mashed cauliflower, roasted vegetables, or coleslaw.

Nutritional Information

The nutritional information for these recipes is an estimate and can vary based on the specific ingredients used. Using a tool like MacGourmet can help calculate accurate values. Erythritol is often removed from the carb count as it is a sugar alcohol.

Read also: Magnesium Supplements for Keto

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