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Home » Main Courses » Crock Pot Pulled Pork (Keto and low-FODMAP)

Crock Pot Pulled Pork (Keto and low-FODMAP)

Published: Oct 30, 2019 ~ by Tracey Hatch-Rizzi
Updated: May 3, 2022 ~ 8 Comments

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This Low-FODMAP slow cooker pulled pork is super simple and is great to freeze for leftovers for quick meals.  I make a big batch that lasts for a couple of months.  It makes a great BBQ pork sandwich but also try adding it to a salad or just eat it as is. And, without the addition of sugar, it’s totally low-carb and keto friendly!

Slow cooked pulled pork shredded on a platter with a serving fork.

I’ve always been fond of pulled pork and have tried it at many restaurants around town.  However, nothing compared to the pulled pork at Podnah’s Pit Barbeque, here in Portland.  Their bbq pulled pork and pork ribs are hands-down, the BEST I’ve ever had.  Honestly, their pulled pork was so good, I never even added a sauce to my sandwich – just meat and bread (back when I ate bread).  And then I realized that I finished the whole thing (insert groan here..).  So, I decided that I needed to figure out how to make something just as mouthwatering at home, so I didn’t have to drive across town to get it.  And, I really needed it to be low-FODMAP.  That’s where this recipe comes in…

Using pork shoulder (aka pork picnic or pork roast) gives a perfect fat to protein ratio.  I always get boneless and simply trim off any excess fat.  It’s good to have some fat and marbling throughout the roast, but too much fat can make it a bit greasy.

Whole cooked pork shoulder on an oval platter with serving fork and tongs.

How to make pulled pork in the Crock Pot

I’ve tried cooking pulled pork on the Traeger and in the Instant Pot, but honestly, nothing compares to the good ol’, tried and true method of ‘low and slow’ in a good ol’ slow cooker. It’s a personal preference, but I think the meat stays more juicy and succulent with this method.  And the house smells SO DARN AMAZING all day long.  It makes me impatient to dig in!

Seasoning with the rub is first.  This rub is so delicious on pork shoulder, however you decide to make it.  This pork rub is low FODMAP and keto and you’ll never miss the onion or garlic. However, you certainly don’t need to use my rub recipe and could just use salt and pepper if you’d like.  But the combination of the rub and just a little bit of this sauce really makes my day.

I put the rub on the entire shoulder and make sure I get it in the nooks and crannies. 

Seasoned pork shoulder, browned in cast iron skillet.
Rubbed and browned in the skillet, ready for saucing!

After applying the spice rub, I like to brown the shoulder in a cast iron skillet before putting it into the slow cooker pot.  I brown as much of the surface area as I can on medium heat. It helps to create a nice ‘bark’ as it cooks slowly in the pot.  You can see from the pic that it almost looks like it’s charred – but it isn’t.  It’s perfect!

The sauce that I add is really more of a slight ‘glaze’.  It just adds another level of depth to the recipe and can be skipped, but trust me – it adds a lot!  And, it doesn’t make the pork ‘saucy’ at all.  It essentially just turns into ‘bark’ (Mmmm… bark…).

And, if you have a little extra rub left over, feel free to sprinkle it on top of the sauce, like in the pic, below.

Seasoned, rubbed and sauced pork shoulder in slow cooker ready to cook.
All rubbed, browned, sauced and in the pot – ready to go!

Low and slow…

I suggest slow cooking on low for just about 8 hours.  I initially turn my pot on high for about a half hour just to get it up to temp, and then turn it down to low and let ‘er rip for another 7-8 hours.  If you’re starting this before going to work in the morning, just set it to low and it will be beautiful when you get home and your house will smell soooo good.  Even though pulled pork can be overcooked, the high fat content will help to keep it from getting too tough.  If you’re putting this on and won’t be back home for 10 hours, it should be fine, unless you have a slow cooker that cooks hotter than most others.

Slow cooked pork shoulder in crockpot ready to pull.
Succulent pork roast ready to be pulled. Oh the tasty bark!

When it finishes cooking, there will be plenty of ‘juices’ surrounding the pork.  If you’re keto, you might consider just ‘pulling’ the pork in the crock pot and mix all of the fat and juices right in (yaaaaassss!).  If you don’t want all of the fat, simply remove the pork and place on a cutting board or in a large bowl to ‘pull’ it.  Then pour the juices into a cup or bowl and refrigerate.  The fat will rise to the top and can then simply be scooped off and discarded.  Pour the remaining juices over the pulled pork and mix.

Try the pulled pork with Keto Coleslaw with Cilantro and Lime, on a green salad topped with some creamy Cilantro Lime Salad Dressing (maybe with some of that coleslaw on it…) and it makes a truly stupendous pulled pork sandwich using my Low-Carb Sandwich Thins.

Other recipes you might like

  • 90 Second Parmesan Oregano Bread
  • Homemade Cauliflower Rice
  • Pineapple Habanero Sauce
  • Smoked Traeger Beef Ribs
  • Indian Spiced Salmon
  • Keto ‘Corned Beef’ Meatballs with Horseradish Mustard Sauce

This post contains affiliate links. As an Instacart and Amazon Associate, I earn from qualifying purchases.

Pulled pork shredded on a platter with a serving fork.

Crock Pot Pulled Pork (Keto and Low-FODMAP)

Author: Tracey Hatch-Rizzi
This slow cooker pulled pork is super simple and is great to freeze for quick meals.  I make a big batch that lasts for a couple of months.  Try making it into a BBQ pulled pork sandwich, add it to a salad or have it on top of Homemade Cauliflower Rice!  And, without the addition of sugar, it's totally low-carb and keto friendly!
5 from 3 votes
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Prep Time: 30 minutes
Cook Time: 7 hours
Total Time: 7 hours 30 minutes
Category: Main Courses
Cuisine: American
Method: Slow cooker
Yield: 12 Servings
Diet:Gluten Free
Special Diet:Keto, Low-Carb, Low-FODMAP, Paleo

Ingredients
 
 

  • 5 pounds boneless pork shoulder (with extra fat trimmed)
  • Olive oil for the skillet

for the rub (use powdered herbs, or whole and grind in a mortar and pestle)

  • 1 tablespoon dried ground coriander (or whole coriander if using mortar and pestle)
  • 1 tablespoon dried ground cumin (or whole cumin if using mortar and pestle)
  • 1 tablespoon dried ground fennel seed (or whole fennel seed if using mortar and pestle)
  • 1 tablespoon dried ground sage (or whole sage leaves if using mortar and pestle)
  • 1 teaspoon red pepper flakes
  • 1 teaspoon ground black pepper (or whole black peppercorns if using mortar and pestle)
  • 1 teaspoon sea salt
  • 1 teaspoon ground cinnamon (not recommended to use whole for mortar and pestle)
  • 1 teaspoon ground clove (not recommended to use whole for mortar and pestle)
  • 1 teaspoon pimenton or smoked paprika

For the sauce

  • ¼ cup ketchup (you can try a Classic Keto Ketchup, or, for Low-FODMAP, try Fody Foods Low-FODMAP Ketchup)
  • ⅛ cup tomato paste
  • ⅛ cup mustard (I use dijon mustard, but any will work)
  • 2 tablespoons port wine (optional)
  • 1 tablespoon red wine vinegar
  • 1 tablespoon molasses
  • ½ teaspoon smoked paprika
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ teaspoon red pepper flakes
  • 1 tablespoon stevia (optional)

Instructions
 

Prepare the rub

  • If grinding any whole herbs along with powders, combine the whole herbs in a mortar and pestle, or a spice grinder and grind.  Then add to the powdered herbs in a bowl. And mix thoroughly.

Prepare the sauce (if using)

  • Combine all ingredients in a medium bowl and mix thoroughly.

Prepare the pork

  • Pat the entire surface of the pork shoulder with the rub.  Make sure to get all of the nooks and crannies.
  • Add olive oil to a large skillet and brown the pork shoulder on all sides.  This step is optional, but I think it adds extra 'bark' – yum!
  • Add a few tablespoons of the sauce (if using) to the bottom of the crock pot and smear around just to cover the bottom.  
  • Add the pork shoulder and cover the surface with remaining sauce.
  • If there is any rub left, sprinkle it on top of the pork.
  • Cover and let cook on low for about 7 hours or until it pulls apart easily.

Pull the pork – 2 options for this

  • If you don't mind the extra fat (like if you follow a keto diet), the pork can be 'pulled' in the crock pot with all of the juices.  If you have a small pot, consider removing the pork from the pot for this step.  Using two forks, shred the meat and mix into the juices.  If you removed the pork from the pot, return it to the slow cooker and mix it into the juices.
  • If you don't like all of the fat, remove the pork from the slow cooker and shred with two forks.  Empty the juices into a large cup or bowl and cool.  The fat will rise to the top where it can be discarded.  Combine the shredded (pulled) pork with the juices and mix.

Notes

Optional rub recipes

Try with my Keto Seasoning for Barbeque, or with my Low-FODMAP Seasoning for BBQ for great flavor variations!

Nutrition

Serving: 1 servingCalories: 241 kcalCarbohydrates: 2 gProtein: 19 gFat: 16 gCholesterol: 73 mgSodium: 78 mgFiber: 0 gNet Carbs*: 2 g

*Net carbs = carbohydrates – fiber

Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

Keywords: crock pot pulled pork, Keto pulled pork, pulled pork crock pot
Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

Filed Under: Keto, Low FODMAP, Main Courses, Paleo, Recipes

About Tracey Hatch-Rizzi

Tracey Hatch-Rizzi, LAc, MAcOM is a licensed acupuncturist and herbalist with a strong background in science and nutrition. She has followed a ketogenic diet since 2018 and has over 10 years' experience with special diets, including the low-FODMAP diet. Tracey is dedicated to providing delicious, healthy recipes, and educational resources to help others find optimal health through informed diet and lifestyle choices.

Previous Post: « Basil Truffle Pesto
Next Post: Easy Keto Fish Stew with Turnip and Fennel »

Reader Interactions

Comments

  1. Anonymous

    July 1, 2022 at 4:11 pm

    5 stars
    Excellent flavor!

    Reply
    • Tracey

      July 1, 2022 at 5:09 pm

      Thanks! I’m so glad you like it!

      Reply
  2. Rayne

    December 20, 2021 at 9:27 pm

    5 stars
    Hey there – I just read in your reply to a comment that pimenton is related to smoked paprika. Can I substitute smoked paprika for the pimenton? Can you tell me the difference between the two? I can’t wait to try this recipe!

    Reply
    • Tracey

      December 21, 2021 at 12:18 am

      Hi Rayne,

      Yes, absolutely! Thanks for the great question. Pimenton is Spanish smoked paprika that has a slightly different flavor profile than the typical smoked paprika produced here, in the US. There are different types of pimenton that range from sweet to spicy and are made from different kinds of peppers. But since pimenton and smoked paprika are both made from dried, smoked peppers, they can be used interchangeably in this recipe. I’ll change the recipe card to reflect that either can be used. I hope you love the recipe!

      Happy cooking,
      Tracey

      Reply
  3. Rose Haliewicz

    December 18, 2021 at 10:43 pm

    Red pepper and pimento are not ok for low fodmap.

    Reply
    • Tracey

      December 19, 2021 at 8:01 pm

      Hi Rose,

      I’m curious where you may have heard this, as they actually are okay for a low-FODMAP diet. Red pepper flakes are technically low-FODMAP, but the capsaicin can be a trigger for some people. Some folks do find that this spice aggravates their IBS. The recipe calls for a spice called ‘pimenton’, which is quite different from ‘pimento’. However, pimentos are actually considered to be low-FODMAP, as is pimenton, as it’s essentially Spanish smoked paprika.

      Best,
      Tracey

      Reply
  4. Karen

    October 13, 2021 at 7:28 pm

    5 stars
    I can’t believe how good this is without any onion or garlic! Didn’t miss either one of them – this has such amazing flavor. It’s my new favorite recipe! Can’t wait to put this in sliders! Thanks!!

    Reply
    • Tracey

      October 21, 2021 at 6:09 pm

      Hey Karen, So glad to hear that you liked it! I think sometimes onion and garlic are a little overrated. Food can have so much flavor using other spices that are easier on the digestion than onion and garlic. Enjoy the sliders! Best, Tracey.

      Reply

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Nice to meet you!

Blog author.

Hey there! I’m Tracey – an acupuncturist, nutrition nerd, cat herder, outdoors enthusiast and lover of comfort food! I enjoy cooking mostly healthy keto, low-carb and low-FODMAP recipes and sharing them (okay, eating them too…)!  When I’m not making a huge mess in the kitchen, I’m exploring and enjoying the beautiful Pacific Northwest.  Learn more…

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