I was surfing the old Internet the other day, when I happened upon a recipe for Instant Pot pulled pork.
I just about fell out of my chair. (An actual picture of me is below.) I’d never thought to use my Instant Pot for pulled pork, but it makes all the sense in the world. Why take the time to make it in a slow cooker, or the oven, when you have the latest in pressure cooking technology right in front of you?
Well, as you might imagine, I picked myself up and hopped straight to work.
I looked up the cook time for pulled pork in the Instant Pot and was happy to discover that you can make it in less than an hour. (This is opposed to at least 6 hours in the slow cooker or oven.) And I dusted off my recipe for Low Carb Memphis Style BBQ Sauce. This stuff is pure BBQ gold. It’s a little bit spicy and a little bit sweet and totally low carb and Keto compliant.
So let me show you how I made it.
You start by drying a 3 pound pork butt shoulder roast. This is an important step, because if you try and sear wet meat, it steams it rather than searing it like you want.
Use a large cutting knife to cut the pork roast in half and then into eighths. Salt and pepper the meat.
Add 2 tablespoons olive oil to a large skillet or the Instant Pot. Use High heat or the Saute setting on the Instant Pot and sear the meat for 1-2 minutes per side. I like to use a skillet because it’s big enough to cook all the meat in one batch. If you like a thicker crust on the meat, then increase the sear time to 4-6 minutes per side.
Add the meat to the Instant Pot and pour in 1/2 cup water. The pork will release a whole lot of liquid, so you really don’t need more than a 1/2 cup. Pressure cook for 45 minutes, then allow the steam to release slowly over 15-20 minutes before opening up the pot.
While the pork is cooling, you can mix up a low carb BBQ sauce. You’ll need the following ingredients:
Add all the sauce ingredients to a medium sized sauce pan and bring to a boil over Medium heat. Lower the heat and simmer for 4 minutes, stirring constantly.
Use two forks to pull the pork into bite sized pieces. Add the meat to a large bowl.
Add the BBQ sauce to the bowl of meat and mix well until the meat is completely covered in sauce.
And you are good to go!
You’ll have enough low carb pulled pork BBQ to feed 7 people. (Or just yourself for one week. No judgement.) And each 1/3 pound serving has just 189 calories and 4g net carbs. I’ve included a Zero Carb Hamburger Bun as a serving suggestion. As you might imagine from the name… it has zero net carbs. But enough food talk.
Time for me to hop off into the sunset.
Instant Pot Pulled Pork BBQ [Low Carb & Keto]
This is a quick and easy Instant Pot recipe for low carb Memphis style pulled pork BBQ. It’s a great Keto entree with only 189 calories and 4g net carbs per serving.
- Prep Time: 15
- Cook Time: 45
- Total Time: 1 hour
- Yield: 2 1/3 pounds 1x
- Category: Entree
- Method: Instant Pot
- Cuisine: American
3 pound pork butt shoulder roast
salt and pepper
2 tablespoon extra virgin olive oil
1/2 cup water
Memphis Style BBQ Sauce:
2 tablespoons butter, melted
2 cups (16 oz) tomato sauce
3 tablespoons white vinegar
1 teaspoon Worcestershire Sauce
1 teaspoon dry mustard
1/2 – 1 teaspoon red cayenne pepper, as desired
Salt, to taste, 1 teaspoon is a good starting point
1. Dry pork and cut into 8 smaller pieces. Sprinkle with salt and pepper.
2. Heat olive oil over High heat in a large skillet. Add pork pieces and sear for 1-2 minutes per side. Alternately, you can use the Saute function on the Instant Pot and sear the meat in two batches. If you like a thicker crust on your meat, then you can increase the sear time to 4-6 minutes per side.
3. Place pork pieces in the Instant Pot and pour 1/2 cup water on top. Pressure cook for 45 minutes. Allow to slowly release steam before opening, 15-20 minutes.
4. While the meat is cooling off a little bit, you can mix up the BBQ sauce. Combine all BBQ sauce ingredients in a medium sized sauce pan. Bring to a boil over Medium heat. Lower heat and simmer for 4 minutes, stirring constantly.
5. Use two forks to pull the pork into bite sized chunks. Put the pulled pork into a large bowl.
6. Pour the BBQ sauce over the pulled pork and mix well to coat all the meat.
Nutritional Info is for one 1/3 pound serving of the pork and BBQ sauce mixture.
- Serving Size: 1/3 pound
- Calories: 189
- Fat: 7
- Carbohydrates: 5
- Fiber: 1
- Protein: 19
Keywords: Low Carb Pulled Pork, Keto Pulled Pork, Sugar-Free Pulled Pork
If you liked this low carb Instant Pot recipe, then you might like my recipes for Easy Egg Salad, Pork and Sauerkraut or Beef Vegetable Soup.
I’ve included links to the specialty ingredients used in this recipe. You should know that these are Amazon Associates links, so I’ll receive a small commission if you buy something.4