Pulled Pork – Instant Pot – Low Carb, Keto Style

I love my new Instant Pot! I love it so much that I use it just about every day and it is usually sitting on my kitchen table. I live in a smaller space, and it’s just easier to meal prep on the table. I also love pork roast; when it is well prepared, it is fall-apart tender. Pulled pork is a favourite!

I bought a pork shoulder on sale a few weeks ago, and I was trying to figure out what to do with it. Trotting over to Google, I found a tonne of delicious pulled pork recipes, all of which were swimming in sugary carbs and served on a tasteless mound of empty carbs -sometimes known as a bun.

I knew there had to be a way to do this Keto style and this is what I came up with!

Recipe for Instant Pot Pulled Pork

(Slow Cooker Instructions at the very bottom of the page)

3-4 lb pork shoulder (pork butt)
1/4 cup olive oil
1.5 cup organic beef broth
1 tbsp chopped garlic
2 tsp chopped ginger or ginger paste
2 tbsp low-carb bbq dry rub or spice mix
salt, fresh cracked pepper

Rub the pork shoulder with all the spices mentioned above. Don’t be gentle. Rub those spices in!
Use a lot of salt and pepper.
Place in a ziplock bag or in a bowl covered with plastic wrap, let it sit in the fridge for an hour or two or overnight.

Turn Instant Pot on to Saute.
Once the Instant Pot says ‘HOT,’ add oil.
When the oil is hot (less than 30 seconds) add Pork Shoulder.

Brown every surface.
TIP: Be patient at this point, you are building valuable flavour. Turn the meat, and let it sizzle for 2-3 minutes without touching it. Then turn it again. Repeat until every side of the pork shoulder has hit the bottom of the pot.

Remove meat, remove some of the excess oil unless you are looking for a way to add more fat to your diet. If you decide to drain the oil by pouring it into a cup, use gloves or instant pot silicone mitts -the inner liner will be scalding.

Allow pot to return to ‘Hot’ Saute.

Add Broth
TIP: I always heat my broth before adding it to the pot. It shortens the time it takes the pot to go to full pressure.
Use a hard nylon spatula and scrape up all the brown bits up. These are flavour gold!
Make sure every bit of the marinade lands in the pot as well.
Return meat to Pot.

Put the lid on your Instant Pot and don’t forget to turn the valve to seal.
Set Manual – 95 minutes
Natural Release 10 minutes then Quick Release

Place pork on a platter, cover tightly with foil
Pour the juices into a bowl and set the bowl in your fridge. After the liquids are cold, remove the excess fat. There is more than enough fat in the pork, don’t worry you keto fans.

To shred: Use two forks, one holds the meat, the other tears it into shreds by pulling it. Hence the name, Pulled Pork.

Low Carb Ideas for Serving:
1. Smother in Walden Farms (no relation to me!) BBQ Sauce or any other Low-Carb BBQ sauce. If you aren’t lazy like me, make your own sauce, see the recipe at the bottom of the page. Serve in lettuce wraps.
2. Place Pulled Pork back into heated reserved juices, serve over steamed cabbage. I have a recipe for Instant Pot Steamed Cabbage on this site, just skip the corned beef in that recipe, obviously.


My Asian Spin.

Baby Bok Choy and Pulled Pork – Stove Top Method

4 cups liquid.
I use the juices reserved from the pulled pork, and add organic beef broth if necessary.
300g Pulled Pork
200 g Baby Bok Choy
1 tsp unsweetened soy sauce
1 tbsp fish sauce
Asian Hot Sauce of your choice – read the label for carb counts.

Bring broth to rolling boil, add the pork, bok choy, spices, and sauces.

Cover and allow to simmer for 5-8 minutes, occasionally stirring, until the bok choy is completely wilted.

Serve in bowls, serves 2

Kale is an excellent alternative if you can’t find Baby Bok Choy. If you do use Kale, remove centre vein and give the Kale a rough chop before adding it to the pot.

Most Asian Markets carry Baby Bok Choy; sometimes called Bok Choy Sprouts. It is low in carbs and high in fibre. I prefer it over Kale. It is rich in Vitamins A, C, K and is also a great source of Calcium.

Carb counts: As Garlic and Ginger are relatively high in carbs, take that into account. However, we aren’t using copious amounts of either in this recipe.
Kale has more carbs than Bok Choy.

BBQ Sauce – Low Carb

This recipe is adapted from the popular DIY recipes floating around in the 70s. My mother’s friend used a similar recipe for sloppy joes.

1 cup plain tomato sauce
2 Tbsp yellow mustard
2 Tbsp Worcestershire Sauce
1 Tbsp Apple Cider Vinegar
1 Tsp Garlic Powder or 2 minced garlic cloves
1/2 small white onion, minced
1 Tsp Oregano
Hot Sauce of your choice, read labels well
Stevia to taste
If you want it smoky, add a tsp of liquid smoke.

Place everything except the stevia in a pot, simmer on the stove for about 30 minutes, stirring often. It will thicken. Add stevia toward the end, taste and adjust flavours. Cool, then place in an airtight container. This sauce should keep in the fridge for about a week.

20 net carbs in full recipe. However, you aren’t going to be eating 1 cup of this in one sitting!

Slow Cooker Instructions for Pulled Pork:
Sear meat in oil on stove top, making every side of the meat is seared.
Add to crockpot
Deglaze pan with broth, then pour the drippings, along with all the other ingredients over the pork. If you used a bowl to marinate the meat, make sure everything from that bowl lands in the crockpot.
Cook on high for one hour, lower the heat and cook for 7 additional hours. Check tenderness, let cook for one hour more if needed.

©2017 Katherine Walden