Only 5 ingredients are needed to make this easy keto pulled pork bbq. This zero carb bbq can be made in your Instant Pot or Crock-Pot.
Thank you to the Ohio Pork Council for sponsoring this recipe. All recipes and opinions are my own.
The sun is shining, the tulips and daffodils are blooming, and momma’s got a new pair of sandals! That all means that it is officially Spring! Well, it was officially official a few weeks ago but weather wise, it’s springgggg! Hoorayyy!!
In my foodie life, warm weather means bar-b-que, ribs, smoked sausages, and all the fixins. One of my blogger friends, Lauren over at BonAppeteach, is a master on the grill and I am fired up for some summertime cooking!
One cooking method I have not yet mastered is smoking meats, the traditional way to make bar-b-que. We have a very nice smoker but I have not figured out how to use it yet.
It’s on the to-do list for this summer though! Hopefully I can bring you some keto recipes for your smoker!
Oh, and going off on a tangent…let’s just clarify that bar-b-que is smoked meat and not a grill! A grill is a grill, not a bar-b-que. In the South, when we have people over for hamburgers and hot dogs, we’re hosting a cookout, not a bar-b-que. Okay, now that that’s out of the way…😉
Bar-b-que is one of my all time favorite foods! Growing up in Georgia and having roots in Tennessee, BBQ is in my blood! There’s nothing like a juicy smokey pulled pork sandwich. I’m salivating just thinking about it.
Believe it or not, BBQ is very keto friendly! If you’re eating at a restaurant, just skip the sauce (they’ll be full of sugar) and go with a fresh side dish like coleslaw or a side salad.
Let’s be real though…I’m a mom to 3 (yes, T H R E E ) young children and smoking meat for dinner is not the most mom-friendly cooking method.
But you what it IS a mom-friendly, working person friendly, or anyone friendly cooking method? Your Instant Pot and crock-pot!
Yes, you can successfully make a keto pulled pork in the Instant Pot or crock-pot. A simple rub and bold flavored liquid take this simple Boston butt to the next level in just 2 hours! You can even use the cooked liquids to make a quick homemade keto bbq sauce.
Complete the meal:
easy keto coleslaw
Boston butt, or pork butt, is a very affordable cut of meat that yields a delicious keto pulled pork. In the world of the keto diet, beef and bacon tend to steal the spotlight but we shouldn’t overlook a good cut of pork!
A quick word to the wise:
Cuts like pork chops, pork loins, and tenderloins are lower in calories and fat (aka they are leaner meats) but that doesn’t mean you can’t eat them on a ketogenic diet.
In fact, I’d go as far as to say you should incorporate them into your monthly meal plans. You see, one misconception about keto is that you need to eat ALL the fat grams every day and calories don’t matter. That’s actually not true!
Use your fat grams as a lever to eat until you’re satiated. I rarely eat my entire allotted fat gram budget every day.
And as for your calories, they absolutely matter! You must be in a calorie deficit to lose weight!
So, don’t be afraid of these leaner cuts of meat, like pork loin or chops, for your keto diet.
Okay, back to this keto bbq recipe:
This keto bbq is fantastic for meal prepping or feeding a family. We were able to use leftover meat for salads, quesadillas, and keto bbq pizza!
I crisped up my keto bbq under the broiler so I got a few of those crispy bites! And I served it alongside my easy keto coleslaw!
Healthy Pulled Pork (Instant Pot and Crock Pot)
- 4 lbs pork shoulder aka Boston Butt or pork butt
- 1/2 cup brown sugar erythritol
- 2.5 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp chili powder
- 6 oz black coffee
- 4 oz diet soft drink I used Diet Dr. Pepper
- Pat all sides of the pork shoulder dry with a paper towel.
- In a small bowl, combine the brown sugar erythritol, salt, pepper, and chili powder. Use your hands to pat the rub onto the meat. Make sure every area of the meat is covered and all of the rub is used. If some rub is leftover on the cutting board or plate, you can roll the meat around to get the rest to stick.
- Let the meat rest 30 minutes before cooking.
- Add the coffee and diet soft drink to the Instant Pot or Crock Pot. Place the meat inside.
- Close the lid and seal the vent. Cook on a high pressure for 2 hours. Let the pot naturally release for 10 minutes, then manually vent steam.
- Transfer the meat to a sheet pan or large platter. Pull the meat apart with a fork.
- If desired, place under the broiler for 5 minutes to crisp up the edges.
Wednesday 15th of May 2019
What kind of bbq sauce do you use?