Pulled pork is a great dish, but the traditional recipe isn’t always keto-friendly. That’s because the spice rub usually includes brown sugar, and the pork is often cooked with sugary drinks like cola or root beer. To make this recipe work for a keto diet, we made some simple swaps. Instead of brown sugar, we use a keto-friendly sweetener in the spice rub. For the cooking liquid, we replace soda with chicken broth, which keeps the pork moist and flavorful. To finish it off, serving the pulled pork with a keto barbecue sauce adds the smoky and sweet flavors everyone loves while keeping it low in carbs.

When we think about foods that might not be keto-friendly, meat usually isn’t something we worry about. It’s mostly protein and fat, which are perfect for a keto diet. But what we often forget is that the sauces, marinades, and spice mixes we use on meat can be full of hidden carbs. These extra ingredients can add up quickly and make the meal less keto-friendly than it seems. It’s important to check what’s in these seasonings and sauces to stay on track with your keto goals.

This recipe is super versatile and tastes great on its own. You can use it to make tacos by piling it onto almond flour tortillas or turn it into a sandwich with keto bread and your favorite toppings like cheese, lettuce, or pickles. It’s also perfect for meal prepping because any leftovers can be kept in the fridge for a few days. When you’re ready to eat them, they reheat really well, especially if you use the broiler to give them back that fresh, flavorful texture.

Ingredients

Steps to Make It

01

Make sure you have all the ingredients ready before you start.

02

Start by cutting the pork into pieces that are about 2 to 3 inches long, and put them in a big mixing bowl. Then, add the salt, chili powder, onion powder, smoked paprika, garlic powder, cumin, black pepper, and the keto sweetener if you’re using it. Mix everything together well so the pork is fully coated with all the spices.

03

Use your hands or tongs to mix the spices into the pork, making sure every piece is well coated. After that, let the pork sit at room temperature for 30 minutes so the flavors can really soak in.

04

Heat the oil in a big Dutch oven or an oven-safe pot over medium-high heat. Once the oil is hot, add the pork coated with the spice rub and cook it until all sides turn brown and caramelized, which will take around 10 minutes. While the pork is cooking, be sure to preheat your oven to 300°F.

05

Take the Dutch oven off the heat, then add the chicken broth and stir it all together. Cover the pot with a lid or foil, then put it in the oven and bake for about 3 hours, or until the pork is so tender that it pulls apart easily with a fork.

06

After 3 hours, take the pork out of the oven and let it cool down until it’s just warm enough to handle. Once it’s safe to touch, drain any extra liquid from the pot, then use two forks to shred the meat into pieces. After that, turn your oven to broil.

07

Spread the shredded pork out on a baking sheet lined with foil. Put it under the broiler for about 5 minutes, or until the pork gets crispy in some places. Once it’s done, take it out and serve it right away with your favorite keto BBQ sauce.

What to Serve With Keto Pulled Pork

Even if you’re not eating bread, you can still enjoy tasty keto pulled pork. Here are some great side dish ideas to go with it: 

These sides will help you create a delicious, complete meal that fits perfectly into your keto diet.

Cooking Method Variations

Slow Cooker:

Instant Pot:

Both methods will give you tender pulled pork, and you can add crispy bits at the end if that’s what you like.

How to Store and Freeze Keto Pulled Pork

Nutrition Facts (per serving)

FAQs:

What is the Difference Between Pork Shoulder and Pork Butt?

Pork shoulder and pork butt both come from the shoulder area of the pig, but they are different cuts of meat. The pork butt is from the top part of the shoulder and has more fat running through it, making it a bit thicker and more marbled. The pork shoulder, on the other hand, is a triangular piece of meat that’s attached to the pork butt. Both cuts of meat need slow, long cooking to become tender, and they work really well for barbecuing, braising, or using in stews.

Can I use a different cut of pork for this recipe?

Yes, you can use other cuts of pork like pork loin or tenderloin, but pork shoulder or pork butt is best. These cuts are fattier and more flavorful, which makes them ideal for pulled pork. Leaner cuts like pork loin will still work, but they may not be as juicy or tender.

Is this pulled pork recipe spicy?

This recipe isn’t very spicy. It uses chili powder, smoked paprika, and garlic powder, which give it a savory flavor with a mild heat. If you like it spicier, you can easily add more chili powder, hot sauce, or a pinch of cayenne pepper.

Can I make keto pulled pork without a slow cooker or Instant Pot?

Yes, you can cook pulled pork in the oven. After seasoning the pork, you can roast it at 300°F for about 3 hours or until the meat is tender enough to shred. This method also works well for keeping the meat juicy and flavorful.

How do I make the pork crispy after it’s cooked?

To add a crispy texture, spread the shredded pork on a baking sheet lined with foil. Place it under the broiler for about 5 minutes. This will crisp up the edges and give it a wonderful texture without overcooking the meat.

Can I use a sugar-free barbecue sauce with this recipe?

Yes! Using a sugar-free barbecue sauce is a great choice for keeping the recipe keto-friendly. Many sugar-free BBQ sauces are available, or you can make your own by using low-carb sweeteners like stevia or monk fruit.

Can I add vegetables to the pulled pork?

While this recipe is focused on the pork, you can add vegetables like onions, peppers, or garlic to the cooking liquid for extra flavor. Just remember that some vegetables, like carrots or potatoes, can add carbs, so keep that in mind if you’re trying to stay strict with your keto diet.

How can I make this recipe spicier?

If you like a more spicy flavor, you can add more chili powder, cayenne pepper, or even diced jalapeños to the seasoning mix. Adjust the heat level to your preference by adding these ingredients gradually until you reach the flavor you enjoy.

Can I freeze the pulled pork?

Yes, pulled pork freezes really well. Let the meat cool down completely before placing it in an airtight container or freezer bag. It can stay in the freezer for up to 4-6 months. When you’re ready to eat it, defrost it in the fridge overnight, and then reheat it.

What can I serve with keto pulled pork?

You can serve keto pulled pork with a variety of low-carb side dishes. Some great options include cauliflower rice, keto-friendly bread like cloud bread, or a fresh salad. You can also pair it with keto coleslaw or use it as a topping for a low-carb nacho dish.

Is this recipe good for meal prep?

Yes, keto pulled pork is excellent for meal prepping. It stores well in the fridge for 3-4 days, and it reheats nicely. You can make a big batch, divide it into portions, and enjoy it throughout the week.

Can I use a different sweetener for this recipe?

Yes, you can swap out the brown Swerve for other keto-friendly sweeteners like erythritol, stevia, or monk fruit. Just be sure to adjust the amount depending on the sweetness of the sweetener you choose.

How do I know when the pulled pork is done cooking?

The pork is done when it is fork-tender, meaning you can easily shred it with a fork. If you’re using a slow cooker or Instant Pot, the meat should be done after 8 hours on low or 90 minutes on high pressure, respectively.

What’s the best way to reheat keto pulled pork?

To reheat pulled pork, you can either use the microwave or the oven. For the oven, place the pork in a covered baking dish with a little bit of water or broth to keep it moist, and heat it at 250°F until it reaches 165°F. In the microwave, add a small amount of water or broth to the pork, cover it with a damp paper towel, and heat it for 2-3 minutes, stirring halfway through.

Can I cook this recipe in a pressure cooker?

Yes, you can cook pulled pork in a pressure cooker, such as an Instant Pot. After browning the pork, add the broth and cook on high pressure for 90 minutes. This method cooks the pork much faster than a slow cooker.

Can I add a dry rub before cooking?

Yes, adding a dry rub to the pork before cooking helps to enhance the flavor. You can mix together spices like chili powder, garlic powder, smoked paprika, and cumin to make a flavorful rub. Coat the pork thoroughly with the rub before cooking for the best results.

Is this pulled pork recipe keto-friendly?

Yes, this pulled pork recipe is perfect for a keto diet. It contains only 1 gram of carbs per serving and is high in healthy fats and protein, making it a great choice for anyone following a ketogenic lifestyle.

Can I cook this recipe in a regular pot or Dutch oven?

Yes, you can cook pulled pork in a Dutch oven or a regular pot. Cook it covered at 300°F for about 3 hours or until the pork is tender. A Dutch oven is especially good for slow cooking because it helps keep the moisture inside.

How do I store leftover pulled pork?

Store leftover pulled pork in an airtight container in the fridge for up to 3-4 days. If you want to keep it longer, you can freeze it for up to 4-6 months. Just make sure it’s cooled down before storing it in the fridge or freezer.

Can I use this pulled pork for tacos or sandwiches?

Yes, keto pulled pork works perfectly for tacos or sandwiches. Use low-carb tortillas, cloud bread, or lettuce wraps for a keto-friendly alternative to regular bread or taco shells. This makes for a tasty and satisfying meal.

How can I make the pulled pork more flavorful?

To enhance the flavor, you can marinate the pork in the spice rub for a few hours before cooking. Adding a splash of vinegar or lemon juice to the cooking liquid can also give it a tangy kick. Feel free to experiment with different herbs and spices to suit your taste.