Keto Pulled Pork

pulled pork

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Prep: 10 mins
Cook: 3 hrs 15 mins
Marinate: 30 mins
Total: 3 hrs 55 mins
Servings: 8
Yield: 3 pounds
Nutrition Facts (per serving)
678 Calories
49g Fat
3g Carbs
53g Protein
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Nutrition Facts
Servings: 8
Amount per serving
Calories 678
% Daily Value*
Total Fat 49g 63%
Saturated Fat 18g 89%
Cholesterol 205mg 68%
Sodium 872mg 38%
Total Carbohydrate 3g 1%
Dietary Fiber 1g 2%
Total Sugars 2g
Protein 53g
Vitamin C 1mg 6%
Calcium 65mg 5%
Iron 3mg 19%
Potassium 799mg 17%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

When we think of foods that don't necessarily land on the keto-friendly list, we often forget about meat. After all, it's just protein and fat. However, the sauces and spice rubs we add to meat are often full of hidden carbohydrates.

Such is the case with pulled pork, which generally uses tablespoons of brown sugar in the spice rub. Additionally, sugar-sweetened cola or root beer are often employed as the cooking liquid. To make this recipe safe for a keto diet but just as delicious, we use a robust spice rub with a keto sweetener and chicken broth as the baking liquid. Serving this with keto barbecue sauce will round out the smoky and sweet notes one expects from pulled pork.

This recipe is excellent eaten alone, piled high over almond flour tortillas for tacos, or sandwiched in keto bread with all your favorite fixings. Leftovers will keep for several days in the fridge and reheat well under the broiler.

Ingredients

  • 4 pounds pork shoulder (or butt)

  • 2 teaspoons kosher salt

  • 1 tablespoon chili powder

  • 1 teaspoon onion powder

  • 1 teaspoon smoked paprika

  • 1 teaspoon garlic powder

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground black pepper

  • 2 tablespoons keto sweetener such as brown Swerve, optional

  • 1 cup chicken broth

  • Keto BBQ sauce, for serving

Steps to Make It

  1. Gather the ingredients.

  2. Cut the pork into 2 to 3 inch pieces, then place in a large mixing bowl. Add the salt, chili powder, onion powder, smoked paprika, garlic powder, cumin, pepper, and sweetener, if using.

  3. Use your hands or tongs to toss the spice rub with the meat, making sure it is thoroughly coated. Let sit at room temperature for 30 minutes.

  4. Heat a large Dutch oven or ovenproof pot over medium-high heat, then add the spice-rubbed pork and cook until all the sides are caramelized, about 10 minutes total. During this time, preheat your oven to 300 F.

  5. Remove the Dutch oven from the heat, then add the chicken broth and stir to combine. Cover the pot with a lid or foil and bake for 3 hours.

  6. After 3 hours, remove the pork from the oven. Let cool until it is just warm enough to handle, then drain any excess liquid and use forks to shred the meat. Turn the oven to broil.

  7. Spread the shredded meat onto a parchment-lined baking sheet. Broil for 5 minutes or until the pork is crispy in spots.

  8. Serve immediately with keto BBQ sauce.

Cooking Method Variations

Slow Cooker

  • Brown the pork in a large saute pan.
  • Transfer to a slow cooker along with the chicken broth.
  • Cook on low for 8 hours.
  • You can proceed with broiling method for crispy bits, if desired.

Instant Pot

  • Brown the pork in a large saute pan.
  • Transfer to an Instant Pot along with the chicken broth.
  • Set to high pressure and cook for 90 minutes.
  • You can proceed with broiling method for crispy bits, if desired.

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