Keto Pulled Pork

By
Ariane Resnick
headshot for ariane resnick
Ariane Resnick
Ariane Resnick is a special diet chef, certified nutritionist, and bestselling author who takes great joy in shattering the image of what, and how, nutritionists eat.
Learn about The Spruce Eats' Editorial Process
Updated on 10/4/21
Tested by
Diana Rattray
Diana Rattray
Tested by Diana Rattray
Southern-cuisine expert and cookbook author Diana Rattray has created more than 5,000 recipes and articles in her 20 years as a food writer.
Learn about The Spruce Eats' Editorial Process
Keto Pulled Pork

The Spruce / Ana Zelic
Prep: 12 mins
Cook: 3 hrs 15 mins
Marinate: 30 mins
Total: 3 hrs 57 mins
Servings: 8 servings
Nutrition Facts (per serving)
686 Calories
50g Fat
1g Carbs
53g Protein
Show Full Nutrition Label Hide Full Nutrition Label
×
Nutrition Facts
Servings: 8
Amount per serving
Calories 686
% Daily Value*
Total Fat 50g 65%
Saturated Fat 18g 90%
Cholesterol 205mg 68%
Sodium 828mg 36%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 2%
Total Sugars 0g
Protein 53g
Vitamin C 1mg 6%
Calcium 63mg 5%
Iron 3mg 19%
Potassium 790mg 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.

"This keto pulled pork recipe worked well. It was easy to prepare and just needs a little time to stand with the seasonings and about 3 hours to cook. Even if you don't have keto bbq sauce, the seasoned pork is flavorful enough to enjoy without sauce." —Diana Rattray

Keto pulled pork with seasoning rub
A Note From Our Recipe Tester

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 tablespoon vegetable oil

  • 1 cup chicken broth

  • Keto barbecue sauce, for serving

Steps to Make It

  1. Gather the ingredients.

    Keto Pulled Pork ingredients

    The Spruce / Ana Zelic

  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.

    pork and spices in a bowl

    The Spruce / Ana Zelic

  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.

    spiced pork in a bowl

    The Spruce / Ana Zelic

  4. Heat the oil in 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.

    pork in a pot

    The Spruce / Ana Zelic

  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 or until fork-tender.

    pork meat and chicken broth in a pot

    The Spruce / Ana Zelic

  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.

    pork pulled apart in a pot with forks

    The Spruce / Ana Zelic

  7. Spread the shredded meat onto a foil-lined baking sheet. Broil for 5 minutes or until the pork is crispy in spots. Serve immediately with keto BBQ sauce.

    Keto Pulled Pork on a baking sheet

    The Spruce / Ana Zelic

What to Serve With Keto Pulled Pork

Even if you aren't eating bread, you can enjoy keto pulled pork. Here are some tasty side dishes to serve with your keto pork.

Cooking Method Variations

Slow Cooker

  • Brown the pork in a large sauté 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 sauté 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.

How to Store and Freeze Keto Pulled Pork

  • Refrigerate leftover keto pulled pork in a shallow container within 2 hours and eat within 3 to 4 days.
  • To freeze cooled keto pulled pork, put it in zip-close freezer bags or airtight freezer containers and freeze for up to 4 to 6 months. Defrost in the refrigerator overnight.
  • To reheat pulled pork in the oven, put it in a covered baking dish with a small amount of water or broth for moisture. Heat it in a preheated 250 F oven until it registers 165 F, the minimum safe temperature for leftovers.
  • To reheat pulled pork in the microwave, put it in a microwave safe bowl with a little water or broth for moisture and cover with a dampened paper towel. Heat on high power for about 2 minutes, stirring every 30 seconds to ensure even cooking.

What is the difference between pork shoulder and pork butt?

Although pork shoulder and pork butt are both from the shoulder, they are technically different cuts. The butt comes from a thicker section of the shoulder with intense marbling and the shoulder cut is a triangular piece that would be attached to the butt. Both need long, slow cooking and are great barbecued, braised, or used as stew meat.

Recipe Tags: