Keto Pulled Pork Recipe – A Healthy Twist on a Southern Classic

Keto Pulled Pork

Do you ever feel like there just aren’t enough hours in the day? This Keto Pulled Pork recipe is a game-changer!

Pulled pork is a traditional dish in Southern cuisine, particularly in the barbecue traditions of the Carolinas, Tennessee, and Kentucky. The dish is believed to have originated with Native American cooking techniques, which involved slow-cooking meat over an open flame until it was tender enough to be “pulled” apart with a fork.

The dish became popular in the Southern United States during the 19th century when it was a staple of African American cuisine. Slaves and sharecroppers would cook pork slowly over an open fire, using a technique known as “pit barbecue.” The dish was often served at large gatherings, such as church picnics and political rallies.

In the early 20th century, barbecue restaurants began to pop up across the South, serving pulled pork alongside other classic Southern dishes like collard greens and cornbread. Today, pulled pork remains a beloved dish in Southern cuisine and has become popular throughout the United States and around the world.

And it is great cooked in your slow cooker, too. It’s delicious slow-cooked in a flavorful sauce that’s sweet, smoky, and just a little bit spicy. Plus, it’s incredibly versatile. You can serve it on its own, on top of a salad, or even in a low-carb wrap. The possibilities are endless!

Real Southern BBQ serve with beer

This recipe is low-carb, gluten-free, and sugar-free, making it perfect for anyone trying to eat a little bit healthier. Plus, pork is a great source of protein, which will help keep you feeling full and satisfied.

Pulled pork is great to have in the freezer for busy weeknights when you don’t have a lot of time to cook but still want something delicious and healthy. It’s also great for meal prepping since you can make a big batch and have it ready to go for the whole week. I just can’t get over how so darn tasty it is! The combination of sweet and smoky flavors is irresistible, and the pork is so tender and juicy. Trust me, once you try this recipe, you’ll be hooked!

So, if you’re looking for an easy freezer meal that’s healthy, hearty, and delicious, be sure to add Keto Pulled Pork to your meal rotation.

Cooking Method
Get Started

1) Label your 1 gallon-sized plastic freezer bag. Make sure to include name, instructions, and a use-by date (I recommend 90 days after prep date).

2) Add all ingredients except the 1/4 cup of chicken broth to your freezer bag. Stir gently to combine.

3) Remove air, seal, and freeze.


Crockpot Instructions :

-Thaw the freezer meal overnight in the fridge.

-Transfer contents into Crockpot.

-From thawed, add broth then cook for 6-8 hours on low or 3-4 hours on high. 

-When done cooking, shred or slice the meat then mix with the sauce.


Instant Pot Instructions:

-From frozen, sauté in Instant Pot for 5 minutes then flip the meal over. Add broth then pressure cook for 40 minutes on high. Allow natural release (15-20 minutes).

-From thawed, add broth then pressure cook for 35 minutes on high. Allow natural release (15-20 minutes).

-When done cooking, shred or slice the meat and mix with the sauce.


TIP:  Serve warm over cauliflower rice or your favorite low-carb rolls. Top with some avocado, fresh chopped cilantro, and more bbq sauce, if desired.

We have tested this recipe for a serving size of 6. If you are cooking for less than 6 people, decrease the amount of liquid and the cook time. If you are cooking for more than 6 people, increase the amount of liquid and the cook time. Do this and your meals will NEVER turn out dry or mushy. Happy Cooking!

Homemade Worcestershire sauce recipe

Looking for a Keto Worcestershire sauce to go with this recipe?


– 1/2 cup apple cider vinegar
– 1 1/2 tablespoons swerve brown sugar substitute
– 3 tablespoons gluten-free soy sauce (liquid aminos or coconut aminos can be used instead of soy sauce too)
– 1 teaspoon ginger paste
– 1/4 teaspoon ground mustard
– 3 tablespoons water
– Pinch cinnamon
– 1 teaspoon minced garlic
– 1/4 teaspoon onion powder
– Salt and pepper to taste


1. Add all of the ingredients to a small bowl.
2. Whisk until sauce ingredients are well combined.


Store unused Worcestershire sauce in an airtight container in the fridge. It will keep fresh for at least a month if stored properly. Adding a label to the container with the best buy date is helpful.

Nutrition Facts:

– Calories: 6
– Carbohydrates: 1g
– Protein: 1g
– Fat: 1g
– Saturated Fat: 1g
– Sodium: 252mg
– Potassium: 17mg
– Fiber: 1g
– Sugar: 1g
– Vitamin C: 1mg
– Calcium: 1mg
– Iron: 1mg
– Net Carbs: 0 g
– % Carbs: 0 %
– % Protein: 30.8 %
– % Fat: 69.2 %
– SmartPoints: 0

Susana Ojeda West

Susana Ojeda West

FreezerFit Head Chef

Susana Ojeda West

Susana Ojeda West

FreezerFit Head Chef

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