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KETO LOW-CARB PULLED PORK (HEART HEALTHY)

Keto Pulled Pork

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Keto Pulled Pork can be incorporated into a variety of meals. It’s so delicious and simple to prepare.

You can make Keto pulled pork sandwiches using low-carb bread. Pulled pork is also delicious on chaffles with other sandwich ingredients. Incorporate pulled pork into salads and casseroles as well.

WHAT IS THE NUTRITIONAL VALUE OF KETO PULLED PORK?

Keto Pulled Pork

Pulled pork, a beloved dish, involves slow-cooking pork until it’s fork-tender. People often serve it on a bun with barbecue sauce, coleslaw, and various toppings. Nutrition-wise, pulled pork offers a good protein source.

A 3-ounce serving of pulled pork provides around 21 grams of protein, vital for muscle and tissue repair. It also contains iron for oxygen transport and zinc for a strong immune system. However, pulled pork can be high in calories and fat depending on its preparation.

To create a healthier version, opt for lean pork cuts and cook with minimal added fat.

WHAT IS THE TASTE PROFILE OF KETO PULLED PORK?

Depending on the ingredients in the seasonings, your Keto Pulled Pork will be savory and chewy. Adding smoked paprika will give the resulting meat a smoky flavour, as well. Add lots of garlic for a depth of garlic pleasure.

WHAT NON ALC WINE HARMONIZES WITH KETO PULLED PORK?

Wine for Keto Pulled Pork

The wine you choose for your Keto Pulled Pork will depend on the seasonings and the dish you are making. In following a Keto diet or in living a low-carb lifestyle, we don’t want to use up your carbs on a glass of non alcoholic wine.  You have a couple of options. Drink whatever non-alc wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to dish. Enjoy your non-alc wine the way you like it. If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to match the sweetness in this dish.

Add a pinch of monk fruit sweetener to your glass.  Choose whites like de-alcoholized Riesling or Gewurztraminer or a pink rose. These varieties taste great when bone dry or sweet.  So they taste great with the added sweetener.  The non alcoholic wine’s sweetness will nicely harmonize with the recipe’s sweetness.

Zero Alcohol Wine Tips:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process.

Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT CUTS CAN BE USED FOR PREPARING KETO PULLED PORK?

Pork Tenderloin for Keto Pulled Pork

To make Keto Low-Carb Pulled Pork, you can prepare pulled pork from a variety of cuts of meat.  For a heart-healthy version, stick to lean cuts.

Here are some of the leanest cuts of pork:

Tenderloin: One of the leanest pork cuts, it’s low in fat and calories but high in protein. It’s also tender and flavorful, making it a top pick for many recipes.

Loin chops: These cuts are lean and flavorful, typically bone-in and perfect for grilling or pan-frying.

Sirloin roast: Another lean option, versatile for roasting, grilling, or pan-frying in various recipes.

Leg roast: Lean and flavorful, it’s taken from the pig’s leg, ideal for roasting or slow-cooking into a tender meal.

WHAT IS KETO PULLED PORK?

Pulled pork is a popular meat dish in many parts of the world, particularly in the Southern United States. It is typically made by slow-cooking a pork shoulder or butt roast until it is tender enough to be easily shredded or “pulled” into small pieces. The meat is often seasoned with a dry rub or marinated before cooking, and sometimes basted with a barbecue sauce during the cooking process to add flavor and moisture. Pulled pork can be served on its own, as a sandwich filling, or as a topping for salads, nachos, and other dishes. It is a versatile and delicious dish that is enjoyed by many people around the world.

WHY WILL YOU LOVE THIS KETO PULLED PORK?

Pulled pork is a staple in our household because this protein is downright succulent, savory, tender and juicy.  It’s easy to prepare in the crock pot and uses ingredients readily available in your spice cabinet.

DO I REMOVE FAT FROM MY KETO PULLED PORK?

Don’t cut off all the fat from your cut of pork.  You want a little, as fat adds flavour.  But remove all the large pieces of fat so that the meat is easier to shred once cooked.

WHAT ARE THE TASTIEST SEASONINGS FOR KETO PULLED PORK?

For this Keto Low-Carb Pulled Pork recipe, I use a simple dry rub on my pulled pork.  The recipe uses erythritol (natural sweetener of choice), onion powder, garlic powder, cumin, smoked paprika, season salt, and freshly ground black pepper.  When placing your seared meat into the crock pot, add a cup of bone broth –either beef or chicken.  This adds more depth and richness of flavor to the resulting shredded pork.

WHAT TEMPERATURE DO I USE ON THE CROCK POT FOR KETO PULLED PORK?

For your Keto Low-Carb Pulled Pork to be perfectly cooked and easy to shred, aim for an ideal temperature of 2-5°F. This allows the pork’s collagen to break down, yielding a tender meat. I utilize an old crock pot, though I’m unsure of its exact temperature. Regardless, the pork always turns out tender. Cook it on low for 8 hours or high for 4 hours – both methods yield great results. Determine the temperature of your crock pot for optimal outcomes.

HOW DO YOU “PULL” KETO PULLED PORK?

Shredding pulled pork for your Keto Low-Carb Pulled Pork recipe is an essential step in preparing it for serving. Here are the steps to follow:

  1. Let the pork rest: Once the pork is fully cooked, remove it from the heat source and let it rest for about 10-15 minutes. This helps the juices redistribute and makes it easier to handle.
  2. Remove the fat layer: Trim off any excess fat or skin from the pork, as it can make the meat greasy and unappetizing.
  3. Cut the pork into manageable pieces: Use a sharp knife to cut the pork into smaller pieces, about 2-3 inches in size. This makes it easier to shred and ensures that it cooks evenly.
  4. Shred the pork: Use two forks to pull the pork apart, working in the direction of the grain. The meat should come apart easily into long, thin shreds. Alternatively, you can use a stand mixer with a paddle attachment to shred the pork quickly and efficiently.
  5. Add sauce: Once the pork is shredded, toss it with your favorite BBQ sauce or seasoning to add flavor and moisture.

That’s it! Your pulled pork is now ready to serve on Keto sandwiches, tacos, or as a main dish with sides.

WHAT SIZED PORTION SHOULD YOU CALCULATE PER PERSON OF YOUR KETO PULLED PORK?

When preparing Keto Low-Carb Pulled Pork for your family or guests, estimate that each person will eat about ½ a pound of shredded pork.  Remember that this amount reduces in weight once the flesh is cooked.  The reason is that raw pork loses about 40% of its water during cooking.

HOW DO YOU STORE KETO PULLED PORK?

Storing pulled pork properly is essential to ensure its safety and to maintain its quality. Once cooked, allow the pulled pork to cool to room temperature before transferring it to an airtight container or a resealable plastic bag. Make sure to remove as much air as possible from the container or bag, as this will help to prevent freezer burn. You can store the pulled pork in the refrigerator for up to four days, or freeze it for up to six months. When you’re ready to reheat the pulled pork, be sure to do so thoroughly, either in the oven or on the stovetop, until it reaches an internal temperature of 165°F. Enjoy!

WHAT CAN YOU DO WITH LEFT-OVERS OF YOUR KETO PULLED PORK?

There are a plethora of Keto Low-Carb Pulled Pork combinations you can prepare.  Some include:

  • Sandwiches
  • Chaffles
  • Tacos
  • Nachos
  • Lettuce wraps
  • Casseroles
  • Fried or scrambled eggs
  • Egg foo young
  • Pizza

WHAT KETO LOW-CARB RECIPES CAN I ENJOY?

KETO LOW-CARB LEFTOVER TURKEY POT PIE

KETO LOW-CARB LEFTOVER TURKEY POT PIE

Zucchini Tapas (Heart Healthy)

Cold Pasta Salad (Heart Healthy)

Smoked Salmon Rolls (Heart Healthy)

Tuna Cheddar Pasta Casserole

Turkey Pot Pie

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

  • Mixing bowl
  • Airtight jar (for seasoning mix)
  • Plastic wrap
  • Skillet or pan
  • Slow cooker, crockpot, Instant Pot
  • 2 forks (for shredding)

HOW DO YOU PREPARE KETO PULLED PORK?

Keto Pulled Pork

Get pork shoulder ready.

 

Keto Pulled Pork

• To make seasoning, in a bowl combine all seasoning ingredients. Mix well. Store in a sterilized jar and use as needed.

 

Keto Pulled Pork

• To make the pulled pork, rub the flesh with olive oil and coat in seasoning. Wrap the pork in plastic wrap and refrigerate for several hours or preferably overnight.

 

Keto Pulled Pork

In a pan add a little oil and sear the roast on all sides.

 

Keto Pulled Pork

Remove the roast from the pan and set in the crock pot. Add broth. Slow cook the roast for 4 hours on high or 8 hours on low. When cooked remove the roast from the slow cooker.

 

Keto Pulled Pork

Shred the meat using two forks.

 

Keto Pulled Pork

Use as needed

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KETO PULLED PORK

KETO PULLED PORK (HEART HEALTHY)


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  • Author: Shari MAC
  • Total Time: 4 hours 5 minutes
  • Yield: 4 1x
  • Diet: Gluten Free

Description

Discover the versatility of Keto Pulled Pork. From sandwiches to salads and casseroles, this delicious dish can be enjoyed in various ways.


Ingredients

Units Scale

1 (4 lb) pork roast or shoulder (or pork loin for Keto Heart Healthy)

Seasoning Mix:

2 tablespoons Swerve Brown Sugar (or your choice sweetener)

2 tablespoons onion powder

2 tablespoons garlic powder

2 tablespoons ground cumin

2 tablespoons smoked paprika

1 tablespoon season salt

1 tablespoon of freshly ground black pepper

1 tablespoon olive oil (for coating meat)

Seasoning as needed

1/2 cup of beef or chicken bone broth


Instructions

  • To make seasoning, in a bowl combine all seasoning ingredients.  Mix well.  Store in a sterilized jar and use as needed.
  • To make the pulled pork, rub the flesh with olive oil and coat in seasoning.
  • Wrap the pork in plastic wrap and refrigerate for several hours or preferably overnight.
  • In a pan add a little oil and sear the roast on all sides.
  • Remove the roast from the pan and set in the crock pot.
  • Add broth.
  • Slow cook the roast for 4 hours on high or 8 hours on low.
  • When cooked remove the roast from the slow cooker.
  • Shred the meat using two forks.
  • Return the shredded pork to the slow cooker, and fold in with the juices.  Use as desired.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 6 grams of net carbs.  (Remember that the 7.7 grams of carbs in each serving counts as zero because the carbs derive from the sweetener used in the recipe. Erythritol is the only sugar alcohol that can be deducted from total carbohydrate content.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot now what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.  Net carbs are the total carbs minus the fiber.)
  • Prep Time: 4
  • Cook Time: 4 Hours
  • Category: KETO LOW-CARB
  • Method: SLOW COOKING
  • Cuisine: APPETIZER, LUNCH, DINNER

Nutrition

  • Serving Size: 1
  • Calories: 680
  • Sugar: 1
  • Sodium: 1260
  • Fat: 48
  • Saturated Fat: 16
  • Unsaturated Fat: 28
  • Trans Fat: 0
  • Carbohydrates: 8
  • Fiber: 2
  • Protein: 54
  • Cholesterol: 195

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