Healthy Pulled Pork (Instant Pot and Crock Pot)

By Ashley Jean April 5, 2023 40 mins read 169 Views

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.

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.

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!

Healthy Pulled Pork (Instant Pot and Crock Pot)

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.

Juicy and flavorful keto pulled pork. Zero carbs and only 5 ingredients.

FAQs

Is pulled pork healthy?

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!

What can I serve with this meal?

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!

Will I reach my fat and caloric intake with this meal?

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!

Zero carb keto bbq made in the instant pot or crock pot.

Healthy Pulled Pork (Instant Pot and Crock Pot)

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.

Course Main Dishes

Keyword keto bar-b-que, keto barbecue, keto bbq, keto bbq recipes, keto instant pot recipes, keto pulled pork, zero carb keto, zero carb keto recipes

Prep Time 30 minutes

Cook Time 2 hours

Total Time 2 hours 30 minutes

Calories 316kcal

Author Anna Hunley

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.

Notes

If using a crock pot, cook on low for 8 hours or high for 6 hours.

The post Healthy Pulled Pork (Instant Pot and Crock Pot) appeared first on Keto In Pearls.

By: KetoInPearls
Title: Healthy Pulled Pork (Instant Pot and Crock Pot)
Sourced From: ketoinpearls.com/easy-keto-pulled-pork-instant-pot-and-crock-pot/
Published Date: Wed, 05 Apr 2023 17:15:37 +0000

Frequently Asked Questions

What happens if you eat more than 20 carbs while on keto?

What happens to keto if you eat more than 20 carbs? It's a crucial thought that needs to be finely weighed, as consuming too many carbohydrates can stall weight loss or even cause weight gain.

To unravel the puzzle of how much carbohydrate is enough, you need to understand how carbohydrates interact with your body as well as how fast your body processes them.

The key is to avoid eating too many processed carbohydrates when on a low-carbohydrate diet such as the ketogenic diet. It is important to not exceed your body's energy requirements. That means you should reduce your carbohydrate intake by no more than 20g per daily. You must be careful about your daily carbohydrate intake if you want to maintain ketosis. Too much can cause imbalances and hinder progress.

Overall, it pays off greatly to stay within the prescribed limits of what a ketogenic diet recommends for optimal health and maximum results when tracking macronutrient content in one's food choices. This helps you understand how your body works to produce energy, which is crucial for people looking for sustainable weight loss.

What's a good example of a ketogenic dinner?

A ketogenic diet is a great way to eat. This is a way to eat healthy, but with an added twist. It includes avoiding processed carbs and substituting high-quality proteins, fats, and carbohydrates.

The diet's many health benefits include increased energy levels and cognitive performance. You will also experience better digestion. All this while enjoying great tasting meals.

What does a delicious ketogenic meal look? It could look like grilled salmon over fresh kale, sprinkled with parmesan and paired in olive oil with roasted vegetables. Perhaps it's an overflowing omelet with bacon bits and flavorful bell peppers. All cooked up in your favourite buttery sauce.

You don't have to go the easy way when you are trying to make your next keto dish. Quality ingredients will make any meal a success. So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!

Can I eat a vegetarian keto diet?

Knowing how the vegetarian keto lifestyle works will help you determine if it is possible to eat it. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

Watching your macronutrients is the most important part of a vegan diet. This includes balancing carbohydrates, proteins, fats, and carbohydrate intake. You should reduce your intake of protein and increase your intake of fat. In order to achieve nutritional ketosis (a state of optimal metabolic function), you must reduce your consumption of carbohydrates. This will result in your body burning fat for energy instead of glucose.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Another important component of any vegan ketogenic diet is supplementing with essential vitamins and minerals such as Vitamin B12 since many people lack enough of this nutrient due to their chosen diets.

If you are looking for plant-based options (such as tempeh/tofu), which are naturally low in carbohydrates but rich with protein, and then add some strategic supplementation sprinkled throughout with macro counting, it is possible to easily reach your nutrient requirements for success on a ketogenic vegetarian diet.

Can I cheat 1 day on keto?

There are many options available that will allow you to break the rules. It has never been easier. You can easily ask the information that flows like water if you want to stretch your diet and cheat for one day. While maintaining your healthy streak, it is tempting.

However, the answer may not be what we expect. Keto is a lifestyle that demands no compromises. You will reap the maximum benefits of this lifestyle if you strictly follow your diet. This will promote long-term sustainability in weight loss and overall health.

Cheating on keto could cause you to lose track of any progress made towards your goals and slow down the process that leads to you achieving your goals. Eating something greasy or sugary signals your body that it does not need it and undermines the effects of the shift away from such foods on keto.

Avoiding that occasional lapse may be harder than adhering to the diet itself at times, so evaluating the level of impact could be key depending on certain factors like age, activity level, hormonal balance, or genetics.

Although temptation often clouds judgment while making decisions, ultimately, only you know what is best regarding lasting well-being.

What happens to your body if you cheat on keto

Side effects of carbohydrate intake can be caused by cheating on the keto diet. When you suddenly start eating starchy carbs, your body cannot process them quickly and efficiently, which causes blood sugar levels to rise rapidly. Dehydration can result as your cells need to return to homeostasis. Due to the absence of essential minerals like potassium and sodium, dehydration can also lead to an electrolyte imbalance.

To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. These symptoms are generally short-lived but can be uncomfortable and disruptive. Cheat meals can also lead to intense cravings that cause people to feel deprived and then binge on high-carb food, which can be dangerous for those who are following the keto diet.

You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.

Statistics

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

How To

The Best Foods to Eat on the Ketogenic Diet

To get the best ketogenic diet results, it is important to eat the right foods. Get enough protein, include fats, moderate carbohydrates, and avoid processed and sugary food.

A healthy diet that includes whole foods, moderate amounts of butter, avocado oil, butter and ghee is essential. For maximum success, avoid refined sugar, bread, gluten, and all other grains.

Your body should have the highest nutritional levels possible so that you choose organic whenever possible. Free-range eggs will ensure that you receive vital nutrients from concentrated resources naturally fed by the environment.

Enjoying delicious low-carb foods like broccoli, cauliflower and spinach can help curb cravings. Consuming fermented foods can help you include probiotics in your diet, which have been shown to improve metabolic health and reduce inflammation.

Wild meats like venison, duck, and partridge can be used in a variety of recipes, which adds variety to your menu while also providing lean proteins and minerals that are difficult to find in other foods.

It's about finding the perfect balance between eating fresh produce as it is, and adding nutritional-dense ingredients to make you satisfied.