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

Pulled pork is comfort food at its best: juicy, smoky, and incredibly satisfying. When it’s made keto-friendly, you get all that bold flavor without the sugar-heavy sauces. This version keeps things simple, relying on a smart spice rub and slow cooking for perfect results.

Whether you’re meal prepping for the week or feeding a crowd, this recipe is a winner. Serve it piled on lettuce wraps, over cauliflower rice, or simply with a crisp slaw on the side.

What Makes This Recipe So Good

• Low-carb and sugar-free: No added sugar in the rub or sauce, so it fits your macros without sacrificing taste.
• Hands-off cooking: The slow cooker or oven does most of the work, and the pork becomes fall-apart tender.
• Big flavor: A smoky, savory spice blend plus tangy vinegar makes the pork pop without bottled barbecue sauce.
• Flexible: Works in a slow cooker, Instant Pot, or oven. Great for tacos, bowls, salads, or lettuce wraps.
• Meal-prep friendly: Leftovers store and reheat beautifully and can be transformed into several different meals.

Ingredients

• 3.5 to 4 pounds boneless pork shoulder (pork butt), trimmed of excess exterior fat
• 1 tablespoon kosher salt
• 2 teaspoons black pepper
• 2 teaspoons smoked paprika
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 1 teaspoon ground cumin
• 1 teaspoon chili powder (or chipotle powder for extra heat)
• 1/2 teaspoon cayenne (optional, to taste)
• 1/2 cup chicken broth (low-sodium)
• 2 tablespoons apple cider vinegar
• 1 tablespoon tomato paste (no sugar added)
• 2 tablespoons avocado oil (or olive oil)
• Optional finishing: 1–2 teaspoons liquid smoke; 1 tablespoon butter for richness

Instructions

1. Mix the rub: In a small bowl, combine salt, pepper, smoked paprika, garlic powder, onion powder, cumin, chili powder, and cayenne if using.
2. Season the pork: Pat the pork shoulder dry and rub it all over with the spice mix, pressing it into the meat.
3. Sear for flavor: Heat the avocado oil in a large skillet over medium-high.

   Sear the pork on all sides until deep golden, about 3–4 minutes per side. This step builds flavor but can be skipped if you’re short on time.

4. Prepare the cooking liquid: In a cup, whisk the chicken broth, apple cider vinegar, and tomato paste until smooth.
5. Slow cooker method: Place the pork in the slow cooker. Pour the liquid around (not on top).

   Cover and cook on low for 8–10 hours or on high for 5–6 hours, until the pork is fork-tender.

6. Oven method: Heat oven to 300°F (150°C). Place the pork in a Dutch oven, add the liquid, cover tightly, and cook 3.5–4.5 hours, until it shreds easily.
7. Instant Pot method: Add the liquid to the pot, place the pork inside, and seal. Cook on Manual/High for 70–80 minutes (for a 4-pound roast), then natural release for 15 minutes before quick releasing remaining pressure.
8. Shred and finish: Transfer the pork to a large bowl and shred with two forks.

   Skim excess fat from the cooking juices, then stir in enough liquid to moisten the meat. Add liquid smoke and butter if you like a deeper, silky finish.

9. Taste and adjust: Add a splash of vinegar for brightness, more salt to taste, or a pinch of paprika for color. Keep it juicy but not soggy.
10. Serve: Pile into lettuce cups, over cauliflower rice, next to roasted vegetables, or with a crunchy slaw.

Keeping It Fresh

• Storage: Cool completely, then store in an airtight container with some cooking juices.

  It stays fresh in the fridge for 4–5 days.

• Freezing: Portion into freezer bags with liquid to prevent dryness. Freeze for up to 3 months. Thaw overnight in the fridge.
• Reheating: Rewarm gently on the stovetop over low heat or in the microwave at 50–60% power, adding a splash of broth if needed.
• Make-ahead tip: Cook a day ahead, chill, and reheat before serving.

  The flavors often improve by day two.

Why This is Good for You

• Keto-friendly macros: Pork shoulder is naturally low in carbs and provides a good balance of protein and fat to keep you full.
• No added sugar: Traditional barbecue sauces can pack in sugar. This recipe relies on spices, vinegar, and smoke for flavor.
• Electrolyte support: Salt and broth help maintain electrolytes, which is helpful when you’re eating low-carb.
• Satiety and recovery: The protein supports muscle maintenance, and the fat keeps hunger in check between meals.

What Not to Do

• Don’t skip the seasoning: Undersalting leads to bland meat. Season generously for the size of the roast.
• Don’t over-reduce the liquid: You want enough moisture to keep the pork succulent.

  Save the juices for tossing and reheating.

• Don’t grab a lean cut: Pork loin dries out. Choose pork shoulder (butt) for the best texture and flavor.
• Don’t drown it in sweet sauce: Most bottled sauces add sugar. Use a keto-friendly sauce or the cooking juices instead.
• Don’t rush the cook: If it won’t shred, it needs more time.

  Low and slow is key for tender results.

Recipe Variations

• Carolina-style finish: Stir in extra apple cider vinegar, a pinch of mustard powder, and crushed red pepper for a tangy kick.
• Tex-Mex pulled pork: Add 1 teaspoon oregano and 1 teaspoon chipotle powder to the rub. Serve with avocado, lime, and cilantro.
• Cuban-inspired: Use orange zest, lime juice, cumin, and oregano. Finish with fresh cilantro and a squeeze of lime.

  Keep the juice minimal to stay low-carb.

• Garlic-herb: Add 2 teaspoons Italian seasoning and extra garlic powder. Serve with sautéed greens and cauliflower mash.
• Crispy carnitas-style: Spread shredded pork on a sheet pan, drizzle with some juices, and broil for 3–5 minutes until the edges crisp.
• Keto “BBQ sauce”: Simmer 1/2 cup tomato sauce (no sugar added) with 1 tablespoon vinegar, 1 teaspoon smoked paprika, 1 teaspoon mustard, a splash of Worcestershire, and your preferred keto sweetener to taste.

FAQ

Can I use pork tenderloin or pork loin instead?

Pork loin and tenderloin are too lean for pulled pork and can end up dry and stringy. For best results, use pork shoulder (also called pork butt).

It has enough intramuscular fat to stay juicy and shred easily.

How do I make this spicier without adding carbs?

Increase cayenne or swap chili powder for chipotle powder. You can also stir in minced fresh jalapeño after shredding if you want fresh heat without changing the cooking process.

Is liquid smoke necessary?

No. It adds a classic smoky note but the rub and vinegar already provide great flavor.

If you want smoke and have a grill, you can smoke the pork at 250°F until it hits 165°F internally, then transfer to a covered pan to finish until pull-apart tender.

What’s the best side dish that stays keto?

Try cauliflower rice, roasted broccoli, zucchini, or a vinegar-based slaw. Lettuce wraps or chaffles also make great “buns” without carbs from bread.

How do I avoid greasy pulled pork?

Trim thick exterior fat before cooking, and after shredding, skim and discard some fat from the juices. Add back enough liquid to moisten without pooling.

How much should I serve per person?

Plan for about 6–8 ounces of cooked pulled pork per adult, especially if it’s the main protein.

A 4-pound raw shoulder typically yields around 2 to 2.5 pounds of cooked meat.

Final Thoughts

Keto pulled pork is one of those set-it-and-forget-it meals that tastes like you fussed all day. With a smart spice rub and a little vinegar, you get deep flavor without sugar. Make a big batch, stash some in the freezer, and enjoy easy, satisfying meals for days.

Whether you go tangy Carolina-style or crispy carnitas, this recipe has you covered.