Only 5 ingredients (plus a little seasoning) are needed to make this healthy pulled pork. This zero carb BBQ can be made easily in your Instant Pot or Crock Pot.
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!
Warm weather means BBQ, ribs, smoked sausages, and all the fixin’s. One cooking method I have not yet mastered is smoking meats, the traditional way to make barbeque. We have a very nice smoker but I haven’t figured out how to use it yet. It’s on the to-do list, so hopefully I can bring you some keto recipes for your smoker soon!
Oh, and let’s just clarify that barbeque is smoked meat and not a grill! A grill is a grill, not a barbeque. In the South, when we have people over for hamburgers and hot dogs, we’re hosting a cookout, not a barbeque. Okay, now that that’s out of the way…😉
Growing up in Georgia and having roots in Tennessee, BBQ is in my blood! There’s nothing like a juicy smokey pulled pork sandwich.
Why You’ll Love This Healthy Pulled Pork Recipe
- This BBQ pork is fantastic for meal prepping or feeding a big family.
- You can use leftover meat for salads, quesadillas, and keto BBQ pizza!
- Using an Instant Pot or Crock Pot makes the process so much easier.
- The bold flavors and tender meaty goodness are to die for.
- There’s no carbs in this recipe, so you can eat it all you want.
Which Cut of Meat is Best to Use?
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!
Is BBQ Keto Friendly?
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. 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.
Ingredients
- 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
How to Make Healthy Pulled Pork
- 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.
FAQs
It depends on how you prepare the meat, and what you’re making it with. For this recipe, we slow cook a lean cut and slow cook it, which is a much healthier method. We also aren’t adding sugars and preservatives, so if you decide to serve this pork with BBQ sauce, try to make your own rather than going store-bought and just be mindful of any additional sugar. But all in all, this is a very healthy recipe, especially when you serve it alongside other keto sides!
I love to make this meal with all the fixin’s, so you can’t go wrong with a side of easy keto coleslaw and some delicious keto cornbread to make it a real Southern feast!
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. 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. And as for your calories, you must be in a calorie deficit to lose weight!
How to Store Healthy Pulled Pork
Store leftovers in the fridge in an airtight container, with the juices, for up to 1 week. You can also make this meal ahead and store in the freezer for up to two months!
Healthy Pulled Pork (Instant Pot and Crock Pot)
Ingredients
- 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
Instructions
- 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.
Video
Notes
Nutrition
This is so good and easy. I like to serve it with keto coleslaw.
Glad you liked, it is one of my favorites!