Keto Pulled Pork – Tender, Flavorful, and Low-Carb

Pulled pork is one of those comfort foods that everyone seems to love, and luckily, it fits beautifully into a keto lifestyle. This version keeps the sugar out but holds onto all the smoky, savory flavor you expect. It’s juicy, fall-apart tender, and easy enough for a weeknight with a slow cooker or Instant Pot.

Serve it in lettuce wraps, over cauliflower rice, or in a low-carb bowl with slaw. You’ll want leftovers—this recipe gets even better the next day.

Keto Pulled Pork - Tender, Flavorful, and Low-Carb

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 3–4 pounds pork shoulder (also called pork butt), boneless or bone-in
• 2 tablespoons olive oil (or avocado oil)
• 2 teaspoons kosher salt
• 1 teaspoon black pepper
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder (mild or adjust to taste)
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 1/2 cup beef broth (or chicken broth)
• 2 tablespoons apple cider vinegar
• 1 tablespoon sugar-free sweetener (erythritol or monk fruit), optional for BBQ-style balance
• 1 tablespoon tomato paste (low-carb; small amount for richness)
• 1 teaspoon liquid smoke (optional, for a smoky note)
• For serving: shredded cabbage slaw, lettuce leaves, cauliflower rice, or low-carb tortillas

Method

 

1. Trim and cut the pork. Trim any thick, hard pieces of fat from the pork shoulder, leaving a good amount for flavor. Cut into 3–4 large chunks to help it cook evenly and shred easily.
2. Mix the spice rub. In a small bowl, combine salt, pepper, smoked paprika, garlic powder, onion powder, cumin, chili powder, and cayenne if using. Stir well.
3. Season generously. Pat the pork dry with paper towels. Rub the spice mix all over, pressing it in so it sticks.
4. Sear for flavor (optional but recommended). Heat olive oil in a large skillet over medium-high heat. Sear the pork on all sides until browned, about 2–3 minutes per side. This builds flavor and color.
5. Make the cooking liquid. In a measuring cup, whisk together broth, apple cider vinegar, sweetener, tomato paste, and liquid smoke. This blend adds brightness, depth, and a hint of BBQ-style tang without the sugar.
6. Choose your method. Slow cooker: Add pork and cooking liquid to the slow cooker. Cook on Low for 8–10 hours or High for 4–5 hours, until fork-tender.
7. Instant Pot: Add pork and liquid to the pot. Seal and cook on High Pressure for 60–70 minutes with natural release for 15 minutes.
8. Oven: Place pork and liquid in a Dutch oven. Cover and cook at 300°F (150°C) for 3–4 hours, until tender.
9. Shred the pork. Transfer the pork to a large bowl and shred with two forks. Skim excess fat from the cooking liquid if needed.
10. Moisten and season to taste. Pour some of the cooking liquid over the shredded pork until juicy but not soggy. Taste and adjust salt, vinegar, or heat as needed.
11. Crisp it up (optional). Spread shredded pork on a sheet pan and broil for 3–5 minutes to get caramelized, crispy edges. Toss with more juices and broil again for extra texture.
12. Serve your way. Pile into lettuce cups, over cauliflower rice, or top a crunchy slaw. Add a drizzle of sugar-free BBQ sauce if you like, but it’s flavorful enough on its own.

What Makes This Special

This keto pulled pork skips the sugary sauces without losing any flavor. Instead, it uses a simple spice rub and a clean, low-carb braising liquid to build deep, rich taste.

The meat stays succulent thanks to a slow, gentle cook that breaks down collagen and turns it silky. You’ll get barbecue vibes without the sticky carbs, and the seasoning is balanced enough to work with many sides and toppings.

It’s also versatile. Make it in a slow cooker, Instant Pot, or the oven—whatever suits your day.

The leftovers are incredibly flexible, so you can use them in bowls, salads, and even omelets.

What You’ll Need

• 3–4 pounds pork shoulder (also called pork butt), boneless or bone-in
• 2 tablespoons olive oil (or avocado oil)
• 2 teaspoons kosher salt
• 1 teaspoon black pepper
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder (mild or adjust to taste)
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 1/2 cup beef broth (or chicken broth)
• 2 tablespoons apple cider vinegar
• 1 tablespoon sugar-free sweetener (erythritol or monk fruit), optional for BBQ-style balance
• 1 tablespoon tomato paste (low-carb; small amount for richness)
• 1 teaspoon liquid smoke (optional, for a smoky note)
• For serving: shredded cabbage slaw, lettuce leaves, cauliflower rice, or low-carb tortillas

Step-by-Step Instructions

1. Trim and cut the pork. Trim any thick, hard pieces of fat from the pork shoulder, leaving a good amount for flavor. Cut into 3–4 large chunks to help it cook evenly and shred easily.
2. Mix the spice rub. In a small bowl, combine salt, pepper, smoked paprika, garlic powder, onion powder, cumin, chili powder, and cayenne if using. Stir well.
3. Season generously. Pat the pork dry with paper towels.
   

   Rub the spice mix all over, pressing it in so it sticks.

4. Sear for flavor (optional but recommended). Heat olive oil in a large skillet over medium-high heat. Sear the pork on all sides until browned, about 2–3 minutes per side. This builds flavor and color.
5. Make the cooking liquid. In a measuring cup, whisk together broth, apple cider vinegar, sweetener, tomato paste, and liquid smoke.
   

   This blend adds brightness, depth, and a hint of BBQ-style tang without the sugar.

6. Choose your method.
   • Slow cooker: Add pork and cooking liquid to the slow cooker. Cook on Low for 8–10 hours or High for 4–5 hours, until fork-tender.
   • Instant Pot: Add pork and liquid to the pot. Seal and cook on High Pressure for 60–70 minutes with natural release for 15 minutes.
   • Oven: Place pork and liquid in a Dutch oven.
     

     Cover and cook at 300°F (150°C) for 3–4 hours, until tender.

7. Shred the pork. Transfer the pork to a large bowl and shred with two forks. Skim excess fat from the cooking liquid if needed.
8. Moisten and season to taste. Pour some of the cooking liquid over the shredded pork until juicy but not soggy. Taste and adjust salt, vinegar, or heat as needed.
9. Crisp it up (optional). Spread shredded pork on a sheet pan and broil for 3–5 minutes to get caramelized, crispy edges.
   

   Toss with more juices and broil again for extra texture.

10. Serve your way. Pile into lettuce cups, over cauliflower rice, or top a crunchy slaw. Add a drizzle of sugar-free BBQ sauce if you like, but it’s flavorful enough on its own.

How to Store

• Refrigerator: Store in an airtight container with a bit of its cooking liquid for up to 4 days.
• Freezer: Portion into freezer-safe bags or containers with some liquid. Freeze for up to 3 months.
  

  Label and date for easy meal planning.

• Reheating: Warm gently on the stovetop with a splash of broth or cooking juices. Microwave in short bursts, stirring between intervals to keep it moist.
• Meal prep tip: Pack individual servings for quick bowls and wraps throughout the week.

Why This is Good for You

Pork shoulder is rich in protein and healthy fats, which helps keep you full and supports ketosis. The seasoning blend adds antioxidants and flavor without sugar or starch.

Using apple cider vinegar and tomato paste in small amounts brings balance and depth without spiking carbs. Compared to traditional pulled pork that’s drenched in sugary sauce, this version keeps net carbs low while still satisfying that barbecue craving.

It’s also nutrient-dense. You’ll get iron, B vitamins, and collagen from slow-cooked connective tissue.

Pair it with fiber-rich, low-carb sides like cabbage slaw or broccoli for a well-rounded plate.

What Not to Do

• Don’t drown it in sugary sauces. Many store-bought BBQ sauces are loaded with sugar. Choose a sugar-free option or skip it.
• Don’t skip salt. Proper seasoning is key to bringing out the pork’s flavor, especially in low-carb cooking where sugar isn’t doing any heavy lifting.
• Don’t rush the cook. If the pork isn’t shredding easily, it needs more time. Tough meat is almost always undercooked, not overcooked.
• Don’t forget the fat management. Pork shoulder has plenty of fat.
  

  Skim excess fat from the cooking liquid so the meat tastes rich, not greasy.

• Don’t overdo the tomato paste. A little adds depth, but too much will raise carbs and overpower the spices.

Alternatives

• Different cuts: Pork shoulder is best, but pork picnic roast works too. Pork loin is leaner and can dry out; if using it, shorten cook time and add more liquid.
• Spice swaps: Use chipotle powder for smoky heat, or add coriander and oregano for a Tex-Mex twist. For a Carolina-style vibe, increase the vinegar and reduce tomato.
• 
  
• Liquid options: Use bone broth for extra richness.
  

  A splash of brewed coffee can add depth and light bitterness that balances the sweetener.



• Serving ideas: Try it over roasted spaghetti squash, in a chaffle, or topped with avocado and jalapeños for a keto burrito bowl.


• BBQ sauce: If you want sauce, choose a sugar-free brand or make your own with tomato paste, vinegar, spices, and a keto sweetener.

FAQ