Easy Keto Meal Prep
Around here, for a meal prep recipe to be something we make on a regular basis, it has be an all star recipe.
- Keto Friendly
Pulled pork checks all the boxes.
Easy Pulled Pork Meal Prep
Making a large batch of pulled pork at the beginning of the week gives us numerous meal options throughout the week. I’m going to share with you not just how to make the pulled pork, but also lots of ways to dress it up for flavor and variety!
While your pork is cooking, you can prep some of the sauces and fat boosters that can be used to top your pork (and any other meats or vegetables, for that matter). Having numerous pieces to mix and match will guarantee you have variety in both flavor and nutrition.
What Cut for Pulled Pork?
We use pork shoulder for our pulled pork.
Pork Shoulder is higher in fat than many cuts, which is ideal for a ketogenic diet and also gives our pulled pork great flavor. Top that off with the fact it’s more affordable than most cuts of meat and Pork Shoulder is a winner. We hope you make this easy keto meat choice a regular part of your life too!
You may find this cut of pork in your local grocery as pork shoulder. Or you may see it as Pork Butt (the upper part of the shoulder) or the Picnic Roast (the lower part of the shoulder.) It also goes by Boston Pork shoulder, Boston roast, Boston butt, shoulder butt, and shoulder blade roast. No matter the name, get the bone-in version. You’ll get better flavor and also the benefits of cooking meat on the bone, with all the connective tissue. Your joints, your skin and your gut will thank you.
How to Flavor Your Pulled Pork
We love this pork in so many ways. It’s incredibly versatile and takes on a number of different flavor profiles very well. Here are some of our favorites.
- Keto BBQ Sauce – Make your own sugar free BBQ Sauce.
- Mexican – top with guacamole, 1-2 tbsp of sugar free salsa, olives and jalapenos. Sour cream goes well, too!
- Huevos Rancheros – Heat a couple ounces of pork and top with fried or scrambled eggs, cheese and 1-2 tbsp sugar free salsa.
- Caesar – Our superfood Caesar Fat Booster Dressing is awesome on pork!
- Italian-ish – Top it with our fat booster Alfredo Sauce. I put the Alfredo Sauce on my veggies, too!
- Wrap – We love Folio Cheese Wraps! Heat the pork and set aside. Microwave the wrap separately for a few seconds, add the pork, some mayo, and fresh spinach.
Instapot Pulled Pork Recipe
My favorite method for cooking pulled pork is the Instant Pot, but it’s not the only way to cook pulled pork.
The Instapot is an amazing digital pressure cooker that has become my go-to for so many dishes. When I first got it, I used it almost exclusively to make bone broth, which is so much faster and easier than the conventional method. And of course, I still love making broth in the Instant Pot.
But boy am I glad I started branching out and trying more recipes! Everything from stew to roast to hard boiled eggs is so much easier in the Instant Pot. You can even put meat that is still frozen in and it will come out evenly cooked and tender!
The recipe below is made for the Instapot, but if you don’t have one, don’t worry!
I’m also going to give you instructions for the slow cooker and the conventional oven. But if you’ve been thinking about getting an Instant Pot, do yourself a favor and go for it. You won’t regret it.
Easy Pulled Pork Recipe - Keto Meal Prep
- 8 pound pork shoulder roast bone-in
- 1 tbsp olive oil
- 1 small Onion
- 2 small garlic cloves
- 2 cup bone broth
- 2 tsp pink sea salt
- 1 tsp black pepper
- Trim the pork roast of excess fat. Just remove some from the thickest parts of the fat layer, leaving some fat for flavor. Liberally salt and pepper the whole roast.
- Set up your Instant Pot and plug it in. Turn it to the Saute setting. Drizzle olive oil in the pot and let it heat up for one minute.
- Place the roast in the pot. Brown each side for 3-4 minutes per side. If you don't have time to brown the meat, don't worry about it. Just put the roast in and move to the next step!
- Quarter the onion and mash the garlic cloves. Add to pot, along with broth.
- Assemble the lid and lock in place. Set the Instant Pot to the Meat setting. Set time to 75 minutes.
- When time is up, let the Pot naturally release the pressure.
- Carefully remove lid. Remove the roast to a storage container. Let rest for 10 minutes.
- Pork should be very tender. Remove the shoulder blade bone. (You can save it in the freezer for your next batch of bone broth!)
- Pull the pork to shred. Serve immediately or let cool and store for meals throughout the week.
Alternatives to the above Instapot Pork RoastWhile I love the Instapot, you don't have to have one to make pulled pork. Crockpot Pulled Pork - Follow the basic recipe above, but cook the Pork Shoulder in your crockpot on High for 6 to 7 Hours until tender. Electric Roaster Pulled Pork - Follow the basic recipe above, but cook the Pork Shoulder in your Electric Roaster at 325 degrees for 4 to 5 hours until tender. Conventional Oven - Follow the basic recipe above, but cook the Pork Shoulder in your oven at 325 degrees for 4 to 5 Hours until tender. Meat Claws Affiliate Link
ProTip #1 - Save yourself some time and get some Meat Claws (pictured above) to shred your pulled pork quickly, easily, and without any burned fingers.
ProTip #2 - This pulled pork freezes really well. Just break it down into either individual servings or enough for a week and pop it in the freezer. Let it thaw for a few days in the fridge when you don't have time to meal prep.
Nutrition - Not laboratory tested.
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