Crock Pot Pulled Pork (low-FODMAP and keto)
Crock pot pulled pork is so easy, tender and mouthwatering – it’s one of life’s simple pleasures. It’s cooked low and slow in the slow cooker with the best pulled pork rub and tangy BBQ sauce. The results are truly amazing fall-apart pork shoulder that will make everyone need seconds.
Servings: 9 Servings
Calories: 241kcal
Ingredients
- 6 pounds boneless pork shoulder
- 1 tablespoon Olive oil for the skillet
For the rub
- 1 tablespoon coriander
- 1 tablespoon cumin
- 1 tablespoon sage
- 1 teaspoon onion powder omit for low-FODMAP
- 1 teaspoon garlic powder omit for low-FODMAP
- 1 teaspoon fennel seed
- 1 teaspoon red pepper flakes or Aleppo pepper. Read more about Aleppo pepper in my Aleppo Pepper Ingredient Spotlight.
- 1 teaspoon black pepper
- 1 teaspoon sea salt
- 1 teaspoon cinnamon
- 1 teaspoon clove
- 1 teaspoon smoked paprika or pimenton
For the sauce
- 1.5 cup ketchup you can try a Classic Keto Ketchup, or, for Low-FODMAP, try Fody Foods Low-FODMAP Ketchup
- ¼ cup mustard I use Dijon mustard, but yellow mustard is also a good option
- ¼ cup stevia or sweetener of choice
- ⅛ cup red wine vinegar
- 2 tablespoon molasses
- 1 tablespoon Worcestershire sauce
- 1 teaspoon onion powder omit for low-FODMAP
- 1 teaspoon garlic powder omit for low-FODMAP
- ½ teaspoon smoked paprika or pimenton
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes or Aleppo pepper flakes
Instructions
Prepare the rub
- Add all of the rub ingredients in a medium bowl and mix thoroughly.
Prepare the sauce
- Combine all ingredients in a medium bowl and mix thoroughly.
Prepare and cook the pork
- Rub the entire surface of the pork shoulder with the rub. Be sure to cover all of the surfaces and get all of the nooks and crannies.
- Add olive oil to a large skillet and brown the rubbed pork roast on all sides, over medium heat. This step is optional, but I highly recommend it for optimal flavor.
- Add a few tablespoons of the sauce to the bottom of the crock pot and smear around just to cover the bottom.
- Add the pork shoulder and cover the surface with 1 cup of sauce.
- Sprinkle an additional 2 tablespoons of rub on top of the pork if you have extra rub.
- Cover and let cook on low for 7-8 hours or until it pulls apart easily with a fork.
- Turn off the pot and let the roast rest until the pot has cooled slightly, about 20 minutes.
- Shred the pork. There are a few methods than can be used to do this and they are described in the Notes, below. Reserve the juices for adding in after shredding, or shred in the juices per the Notes.
- Add reserved juices and/or BBQ sauce - I highly recommend stirring in the reserved juices for incredible flavor and moisture. If you don’t want to consume all of the fat that’s in the liquid, pour the juices into a cup or bowl and refrigerate. The fat will rise to the top and solidify. It can then be scooped off and discarded.
Notes
TIP: If the roast is too large and heavy to easily handle for searing, it can be cut into smaller pieces.
How to shred pulled pork
Pulling is a very simple process that can be done in a few different ways. When the meat is finished cooking, there will be plenty of juices surrounding the meat. You can shred in the pot with the juices and simply stir the liquid into the shredded meat. Or, remove the meat from the slow cooker and shred on a cutting board or platter using one of the following methods, then add in the reserved juices.Use forks
The most simple and basic way to pull it into shreds is using two forks, also referred to as the double fork method. Place the forks about an inch apart on the top of the meat, insert and then pull apart in opposite directions. I find this gives the best results with the most attractive, thin strips of pork.Meat claws
These tend to make quick work of shredding. Place meat claws on either side of the roast and pull apart the meat while slowing twisting. This can take a little finesse and will produce larger shreds of meat.By hand
Wearing cooking gloves or disposable gloves, pull the meat apart with your hands into pieces.Variations
- Add liquid smoke – if you want that smoky flavor without the smoker, add a small amount of liquid smoke to the BBQ sauce
- Sweet and fruity – add 6-8 ounces of pineapple, orange or apple juice to the pot. Fruity flavors and citrus pair magically well with pork. Keep in mind that adding juice will increase the amount of liquid left over, so some may need to be removed when adding it back into the meat. It will also increase the carb content just a little bit.
- Add powdered orange peel - this is a great low-carb option to add a slight citrus flavor. Add a tablespoon of powdered orange peel to the rub, to the sauce or simply sprinkle over the roast before cooking.
How to store
Store in a tightly sealed container for up to 4 days in the refrigerator. If it won’t be consumed in that amount of time, consider freezing it. To freeze, store in freezer bags or in a sealed container for up to 6 months.Optional rub recipes
Try with my Keto Seasoning for Barbecue, or with my Low-FODMAP Seasoning for BBQ for great flavor variations!Nutrition
Serving: 1serving | Calories: 241kcal | Carbohydrates: 2g | Protein: 19g | Fat: 16g | Cholesterol: 73mg | Sodium: 78mg | Fiber: 0g | Net Carbs*: 2g