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    Home » Recipes » Ingredient Spotlights

    Best Rub for Pulled Pork (keto and FODMAP-friendly)

    Published: Jul 29, 2023 · Modified: Aug 7, 2023 by Tracey Hatch-Rizzi
    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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    This savory recipe is the best rub for pulled pork and is perfect for slow cooker pork shoulder and other meats.  Use it for any Crock Pot, oven, grill or smoker recipes for mouthwatering results!

    Wood bowl filled with pulled pork rub on a boad with scattered spices.
    Jump to:
    • Why you’ll love this recipe
    • Ingredients
    • Instructions
    • How to use
    • How to store
    • Variations
    • Other spice blends you might like
    • FAQ
    • Great sauces for pulled pork
    • 📖 Recipe
    • 💬 Comments

    If you’re looking for a smoky, savory, sweet and spicy pulled pork dry rub, look no further.  This is my signature tried-and-true slow cooker pork rub that I include in my Crock Pot Pulled Pork recipe.  Use this as an all-purpose rub for grilling season or for pork shoulder cooked low and slow.  Whether you’re a grill master, pit master making Traeger pork butt or a home chef looking for a great pork rub for Crock Pot or Instant Pot pulled pork, you’re going to want to keep this DIY spice mix around.

    Why you’ll love this recipe

    • The flavor profile is the perfect balance of seasonings that infuse meat with sensational savoriness, a hint of sweetness and a touch of heat
    • You can make this homemade spice mix in a matter of minutes with simple pantry staples
    • This is a sugar-free BBQ rub, because a great pork butt seasoning doesn’t rely on sugar! If you like a sweet rub, feel free to add sugar or your favorite alternative sweetener.
    • It’s a low-carb and FODMAP-friendly recipe, using keto spices and low-FODMAP seasonings
    • Making your own dry rub or homemade spice mixes can save you money.  You can make as much or as little as you want.  And, you get to customize them to your own tastes.
    Small piles of ingredients for pork rub on a white marble board with black text labels.

    Ingredients

    These ingredients are most likely already in your spice rack:

    • Coriander
    • Cumin
    • Sage
    • Onion powder – omit for low-FODMAP
    • Garlic powder – omit for low-FODMAP
    • Fennel seed – powdered or whole.  If you have whole seeds, it’s best to grind them in a mortar and pestle.  This isn’t a key ingredient, so if you don’t have any, it’s fine to leave it out.
    • Red pepper flakes or Aleppo pepper – peppers contribute a spicy, smoky flavor.  Aleppo pepper is less spicy than red pepper flakes and more flavorful.  Read more about it in my Aleppo Pepper Ingredient Spotlight.
    • Black pepper
    • Sea salt
    • Cinnamon
    • Clove powder
    • Smoked paprika
    Powdered pulled pork rub in a granite mortar with a small wood spoon in the bowl.

    Instructions

    Making your own homemade spice mix takes very little time and effort.

    • Simply combine all of the ingredients in a small bowl and mix thoroughly

    TIP: Using whole herbs is just fine as well. Grind them into a powder (or as close as you can get) using a mortar and pestle or spice grinder. I find fennel is challenging to source powdered, so I use a mortar and pestle to grind it myself. Freshly ground herbs tend to have stronger aroma and flavor than powdered herbs. Double-check your measurements after grinding because whole herbs will measure different than powders.

    Pulled pork rub coating a pork roast on a wood board, ready to cook.

    How to use

    You don’t need a rub guide to learn the best way to use this seasoning.  Here are a few guaranteed delicious ways to use it in addition to making the best shredded pork recipe:

    • Dry rub - sprinkle the spice mix directly onto the surface of the meat and massage it in until it sticks to the surface.
    • Wet rub - while this recipe is used mostly for dry rubbing, it can also be used as a wet rub.  Mix with wet ingredients to make a paste and apply to the surface of the meat.
    • Use as a standard meat seasoning – apply to meats when grilling, frying, smoking, slow cooking or pressure cooking.  This is amazing as a pulled pork rub, but is also perfect for pork chops, chicken, steaks and even tofu.
    • Marinade – for easy meal prep, you can sprinkle dry rub on any meat, poultry or fish and let sit overnight for the best flavor.  I like to do this when I’ll be cooking stove-top or marinating meat to put in the oven.  Letting the flavors absorb into the meat for a few hours before frying or baking can make a big difference.

    The flavor profile of this homemade spice mix pairs well with Pineapple Habanero Sauce or Pineapple Habanero Salsa and creates a total flavor bomb.

    How to store

    The best way to store spices and dried herbs is in a cool dry place, in a container with a tight fitting lid.  Glass is best, since it is less porous than plastic.  Spices should always be stored away from light and heat, as they will deteriorate faster.

    Pulled pork sandwich on a sesame bun with pork using the best rub for pulled pork.

    Variations

    Here are a few options to customize your rub:

    • Add orange peel – this is my absolute favorite variation.  Pork pairs very well with citrus flavors.  I like to use a tablespoon of powdered orange peel with this spice blend.
    • Make a sweet rub – if you prefer a sweet rub, add your favorite sweetener.  If you follow a low-carb diet, add your favorite alternative sweetener to these keto spices.  I recommend stevia or Lakanto Golden Monk Fruit.  If you don’t follow a keto diet, I’d recommend brown sugar, maple sugar or coconut sugar, which I feel imparts a stronger molasses-like flavor.  Coconut sugar is a low-FODMAP sweetener in 1 teaspoon servings, as it can be high in fructans in larger servings.  ¼ cup spread over 12 servings of slow cooked shredded pork yields about 1 teaspoon of sweetener per serving and about 4 carbs.
    • Chipotle rub – replace the red pepper or Aleppo pepper flakes with chipotle powder.  It will add more spice and a warm, smoky flavor with a slight Mexican-inspired flavor.

    Other spice blends you might like

    • Keto barbeque rub in a small glass wide mouth jar.
      Keto Seasoning for Barbecue
    • Low-fodmap barbeque rub in a small bowl with a scoop.
      Low-FODMAP Seasoning for BBQ
    • Glass spice jar with pumpkin spice seasoning, a measuring spoon full of spice, and some whole cloves and cinnamon sticks as garnish.
      How to make Pumpkin Spice Seasoning
    • Taco seasoning in a small bowl with small wooden spoon in the center covered in spice.
      Low-FODMAP taco seasoning

    FAQ

    What is the best cut of pork for pulled pork?

    The best cuts come from the shoulder portion of the pig and include pork shoulder (aka pork picnic) and pork butt (also called Boston butt).  They have the best fat to protein ratio and are perfect for shredded pork.  Read more about these cuts in my Crock Pot Pulled Pork recipe.

    Do I have to do a mustard rub before applying a dry rub?

    No.  This is personal preference and is typically not done for pulled pork, especially when a BBQ sauce will be used.  A mustard rub is helpful for rubs to adhere to meat when you want to apply a thicker coating, such as on these Traeger Smoked Beef Ribs.

    What is the best onion and garlic substitute?

    While this spice mix doesn’t need garlic and onion to make it complete, you can add chives or a pinch of asafoetida for additional flavor.  However, it’s a perfect no garlic no onion recipe all on its own.

    Is paprika a low-FODMAP spice?

    Yes, paprika is FODMAP-friendly in normal serving sizes.  However, it contains capsaicin that can bother some people with IBS.

    Do you like this recipe? Please leave it a star review! And, if you share any of your pics on Instagram, please tag @rad_foodie. I love to see what you create!

    Slow cooked pork rubbed with seasoning, pulled on a board with a sandwich and sauce next to it.

    Great sauces for pulled pork

    Check out these favorite homemade sauces to pair with your pulled pork and other recipes for the grill.

    • Small glass jar of homemade backyard BBQ sauce on a wood plank with peppercorns and a red and white striped towel.
      Backyard BBQ Sauce (sugar-free)
    • Top down look into a jar of low-FODMAP barbeque sauce with a spoon in the jar and spices surrounding.
      Low-FODMAP BBQ Sauce (no ketchup)
    • Small bowl of pineapple habanero sauce with cilantro, lime and red onion as garnish.
      Pineapple Habanero Sauce
    • Bowl of red chimichurri sauce on a white board with a small wood spoon next to it, a decorative towel, and parsley.
      Red Chimichurri (Chimichurri rojo)
    See more Sauces and Dressings →

    📖 Recipe

    Wooden bowl filled with the best pulled pork rub sitting on a board scattered with more seasoning.

    Best Rub for Pulled Pork (keto and FODMAP-friendly)

    Author: Tracey Hatch-Rizzi
    This savory recipe is the best rub for pulled pork and is perfect for slow cooker pork shoulder and other meats.  Use it for any Crock Pot, oven, grill or smoker recipes for mouthwatering results!
    5 from 1 vote
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    Prep Time: 5 minutes minutes
    Total Time: 5 minutes minutes
    Category: Ingredients
    Cuisine: American
    Method: No cook
    Yield: 0.3 cups
    Diet:Gluten Free
    Special Diet:Keto, Low-FODMAP, Paleo

    Ingredients
     
     

    • 1 tablespoon coriander (powder or whole coriander if grinding in a mortar and pestle or spice grinder)
    • 1 tablespoon cumin (powder or whole cumin if grinding)
    • 1 tablespoon sage (powder or whole sage if grinding)
    • 1 teaspoon onion powder (omit for low-FODMAP)
    • 1 teaspoon garlic powder (omit for low-FODMAP)
    • 1 teaspoon fennel seed (powder or whole fennel seed if grinding)
    • 1 teaspoon red pepper flakes (or Aleppo pepper. Read more about Aleppo pepper in my Aleppo Pepper Ingredient Spotlight)
    • 1 teaspoon black pepper (or whole black peppercorns if grinding)
    • 1 teaspoon sea salt
    • 1 teaspoon cinnamon powder
    • 1 teaspoon clove powder
    • 1 teaspoon smoked paprika

    Instructions
     

    • If using a mortar and pestle or spice grinder, grind whole herbs into a powder.
    • Add all ingredients to a small bowl and mix thoroughly.

    Notes

    TIP: Using whole herbs is just fine as well. Grind them into a powder (or as close as you can get) using a mortar and pestle or spice grinder. I find fennel is challenging to source powdered, so I use a mortar and pestle to grind it myself. Freshly ground herbs tend to have stronger aroma and flavor than powdered herbs.  Double-check measurements when using whole herbs, as the recipe calls for amounts in their powdered form.

    How to store

    The best way to store spices and dried herbs is in a cool dry place, in a container with a tight fitting lid.  Glass is best, since it is less porous than plastic.  Spices should always be stored away from light and heat, as they will deteriorate faster.

    Variations

    Add orange peel – this is my absolute favorite variation.  Pork pairs very well with citrus flavors.  I like to use a tablespoon of powdered orange peel with this spice blend.
    Make a sweet rub – if you prefer a sweet rub, add your favorite sweetener.  If you follow a low-carb diet, add your favorite alternative sweetener to these keto spices.  I recommend stevia or Lakanto golden monkfruit.  If you don’t follow a keto diet, I’d recommend brown sugar, maple sugar or coconut sugar, which I feel imparts a stronger molasses-like flavor.  Coconut sugar is a low-FODMAP sweetener in 1 teaspoon servings, as it can be high in fructans in larger servings.  ¼ cup spread over 12 servings of pulled pork yields about 1 teaspoon of sweetener per serving and about 4 carbs.
    Chipotle rub – replace the red pepper or Aleppo pepper flakes with chipotle powder.  It will add more spice and a warm, smoky flavor with a slight Mexican-inspired flavor.

    How to use

    Here are a few guaranteed-delicious uses:
    • Dry rub - Sprinkle the spice mix directly onto the surface of the meat and massage it into the meat until it sticks to the surface.
    • Wet rub - While this recipe is used mostly for dry rubbing, it can also be used as a wet rub, if you’d like.  Mix with wet ingredients to make a paste and apply to the surface of the meat.
    • Use as a standard meat seasoning – apply to meats when grilling, frying, smoking, slow cooking or pressure cooking.  This is amazing as a pulled pork rub, but is also perfect for pork chops, chicken, steaks and even tofu.
    • Marinade – for easy meal prep, you can sprinkle dry rub on any meat, poultry or fish and let sit overnight for the best flavor.  I like to do this when I’ll be cooking stove-top or marinating meat to put in the oven.  Letting the flavors absorb into the meat for a few hours before frying or baking can make a big difference.
    The flavor profile of this homemade spice mix pairs well with any of my BBQ sauce recipes such as my Sugar-free Backyard BBQ Sauce, Low-FODMAP BBQ Sauce, Pineapple Habanero Sauce or Pineapple Habanero Salsa for a total flavor bomb.

    Nutrition

    Serving: 1 tablespoonCalories: 8 kcalCarbohydrates: 1 gProtein: 0 gFat: 0 gFiber: 1 gNet Carbs*: 0 g

    *Net carbs = carbohydrates - fiber

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

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

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    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

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