Keto Pulled Pork: Deliciously Tender Recipes for Instant Pot and Slow Cooker

Pulled pork is a versatile dish that can be enjoyed in many ways, from sandwiches to salads. However, traditional recipes often contain a significant amount of sugar, making them unsuitable for those following a ketogenic diet. This article provides several keto-friendly pulled pork recipes that are both delicious and easy to make, using either an Instant Pot or a slow cooker. These recipes swap out sugar for keto-friendly alternatives, ensuring a flavorful and satisfying meal without the added carbs.

Why Keto Pulled Pork?

Many traditional pulled pork recipes include sugar in the rub and BBQ sauce, making them non-keto-friendly. By making a few modifications, such as using sugar substitutes like Lakanto Monkfruit Golden, it's easy to create a keto-friendly version. This allows individuals following a keto diet to enjoy this classic dish without compromising their dietary goals.

Key Ingredients for Keto Pulled Pork

A successful keto pulled pork recipe relies on a few key ingredients:

• Pork Roast: Fatty cuts like Boston Butt (pork shoulder) or Picnic Roast are ideal for pulled pork due to their rich flavor and ability to become tender during cooking. A boneless pork shoulder or pork butt can also be used.
• Spices: A good rub is essential for flavorful pulled pork. Common spices include chili powder, ground cumin, onion powder, garlic powder, and smoked paprika. Smoked paprika is highly recommended for adding a special touch. Salt is also crucial for enhancing the flavors.
• Liquid: Liquid is necessary for both Instant Pot and slow cooker methods to keep the pork moist and to deglaze the pot. Options include sugar-free root beer, chicken broth, apple cider vinegar, and liquid smoke.
• Keto-Friendly Sweetener: To replace sugar, sweeteners like Lakanto Monkfruit Golden, allulose, xylitol, or monk fruit can be used. Erythritol-based sweeteners are also an option, though some may detect a slight aftertaste.
• Keto BBQ Sauce: Either homemade or store-bought keto BBQ sauce can be used. Brands like Baby Ray's Sugar-Free BBQ Sauce, G Hughes, Primal Kitchen, and Tessamae's offer keto-friendly options.

Instant Pot Keto Pulled Pork Recipe

The Instant Pot method is a quick way to achieve tender and flavorful pulled pork. Here's a step-by-step guide:

Ingredients:

• 3-4 lbs boneless pork roast or butt, cut into equal-sized sections
• ½ tsp sea salt
• ¼ tsp ground pepper
• 1 Tbsp chili powder
• ¼ tsp garlic powder
• 2 tablespoon avocado oil (or oil of choice)
• 1 large onion, chopped
• 4 tablespoon chicken broth
• 1 Tbsp liquid smoke
• Keto-friendly BBQ sauce
• 1 cup sugar-free rootbeer

Instructions:

1. Prepare the Pork: Remove the twine from the pork and cut it into 4 equal-sized sections. In a small bowl, mix together the salt, pepper, chili powder, and garlic powder. Season the pork with the spice mixture.
2. Sear the Pork: Turn the Instant Pot to "Saute" mode and add the avocado oil. Once hot, add 2 sections of the pork to the Instant Pot and brown on all sides, about 30 seconds to a minute per side. Set aside and repeat with the remaining pork sections.
3. Sauté Onions: Add another tablespoon of oil if needed, then add the chopped onion to the Instant Pot and sauté until tender and translucent.
4. Deglaze the Pot: Add the chicken broth and deglaze the pot, scraping up any browned bits from the bottom. Turn the Instant Pot off and add the pork back to the pot.
5. Add Liquids: In a large bowl, combine the keto-friendly BBQ sauce, liquid smoke, and apple cider vinegar. Pour the wet ingredients over the pork.
6. Pressure Cook: Close the lid and turn the valve to "sealing." Cook on high pressure for 45 minutes. Once the time is up, allow the pressure to release naturally for 10 minutes, then release the remaining pressure manually.
7. Shred and Serve: Remove the pork to a large bowl and shred with two forks. Serve with additional keto BBQ sauce.

Tips for Instant Pot Pulled Pork:

• Searing: Searing the pork before pressure cooking adds an extra layer of flavor by caramelizing the fats.
• Deglazing: Deglazing the pot is crucial for preventing a "burn" notice on the Instant Pot and adding flavor to the dish.
• Liquid Amount: Ensure there is enough liquid in the Instant Pot to generate steam and pressure.

Slow Cooker Keto Pulled Pork Recipe

The slow cooker method is perfect for a hands-off approach, allowing the pork to cook low and slow for maximum tenderness.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• 3-4 Lbs. Boneless Pork Roast or Butt
• ½ tsp. Sea Salt
• ¼ tsp. Ground Pepper
• 1 Tbsp. Chili Powder
• ¼ tsp. Garlic Powder
• 1 Tbsp liquid smoke
• Keto-friendly BBQ Sauce
• 1 Large Onion, chopped
• 1 Tbsp apple cider vinegar

Instructions:

1. Prepare the Slow Cooker: Grease your slow cooker or line with a slow cooker liner. Remove the twine from the pork and place it in the slow cooker.
2. Prepare the Pork: In a small bowl, mix together the salt, pepper, chili powder, and garlic powder. Rub evenly over the pork.
3. Add Liquids: In another bowl, mix together the liquid smoke, BBQ sauce, and apple cider vinegar. Pour over the pork shoulder and add the onion.
4. Slow Cook: Cover and cook on low for 8 to 10 hours or on high for 5 to 6 hours.
5. Shred and Serve: Remove pork to a large bowl. Shred with two forks and serve.

Tips for Slow Cooker Pulled Pork:

• Searing: Searing the pork in a skillet before adding it to the slow cooker can enhance the flavor.
• Low and Slow: Cooking on low for a longer period results in more tender pulled pork.
• Juices: After cooking, you can dump out the juices left behind in the slow cooker before returning the shredded pork and mixing it with keto BBQ sauce.

Variations and Serving Suggestions

Once you have your keto pulled pork, there are numerous ways to enjoy it:

• Sandwiches: Serve on keto slider buns with sugar-free BBQ sauce and coleslaw.
• Bowls: Create a burrito or taco bowl with cauliflower rice, fajita veggies, guacamole, and salsa.
• Salads: Top a salad with pulled pork and your favorite keto-friendly dressings.
• Sides: Serve alongside classic Southern sides like coleslaw, roasted vegetables, or savory jalapeño cornbread.
• Sauces: Mix in sauces like Raspberry Chipotle Sauce for an extra layer of flavor.

Making Keto BBQ Sauce

A crucial component of keto pulled pork is the BBQ sauce. Here's how to make a simple keto-friendly BBQ sauce:

Ingredients:

• 1 cup tomato paste
• ½ cup apple cider vinegar
• ¼ cup water
• 2 tablespoons Worcestershire sauce (check for sugar content or use a keto-friendly alternative)
• 2 tablespoons erythritol or other keto-friendly sweetener
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon chili powder
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a saucepan.
2. Bring to a simmer over medium heat.
3. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until the sauce has thickened.
4. Adjust seasonings to taste.

Storing and Reheating

• Storing: Store leftover pulled pork in an airtight container or baggie in the fridge for three to four days or freeze in a freezer-safe baggie for up to 3 months.
• Reheating: Reheat the pulled pork by broiling it on a rimmed baking sheet, crisping it up in a cast iron skillet with a little avocado oil, or microwaving it until heated through.

Additional Tips and Considerations

• Pork Selection: Both bone-in and boneless pork shoulder or butt can be used. Bone-in cuts may offer more flavor, but boneless cuts are easier to handle.
• Sweetener Adjustment: Adjust the amount of sweetener based on your preference and the type of sweetener used. Allulose, for example, is only 70% as sweet as other sweeteners.
• Spice Variations: Feel free to adjust the spices to your favorite flavors.
• Broiling: Broiling the shredded carnitas after cooking in the Instant Pot can add a crispy, caramelized texture.

Nutritional Information

The nutritional information for keto pulled pork can vary depending on the specific ingredients and serving size. However, a typical serving (approximately 4 ounces of cooked pork) can be estimated to have around 2 grams of total carbs. It's always best to calculate the nutritional information based on the specific ingredients used in your recipe.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #pulled #pork #instant #pot #recipe