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Keto Slow Roasted Pork Shoulders

Pork shoulder, also known as pork butt is full of flavor and while pulled pork with barbecue sauce is a staple in the warmer months come fall I’m ready to change up the flavor of this very versatile meat.  Not to mention the sweetness of the barbecue sauce would probably throw you out of ketosis.


You can stay in the Keto zone with this version by simply pairing it sparingly with onions, carrots or other root vegetables. Cooked long and slow and topped off with gravy makes it completely different yet equally delicious.


Servings:  10
6 oz pork shoulder
1/10th of the veggies and gravy
Calories:  375, Protein 28 g, Fat 27 g, Carbs 5 g (30/65/5%'s)


2 small pastured pork shoulders or 1 large shoulder/butt (4-5 lb total)
1-2 tablespoons bacon grease or lard
6 rainbow carrots, cut in half or quartered
1 large onion cut into eighths
3-4 cloves fresh garlic, chopped
2 tablespoons fresh sage, chopped
sea salt & freshly ground black pepper to taste
2 cups beef stock
2-3 tablespoons non GMO cornstarch


Let your meat sit at room temperature for at least one hour before cooking.


Season the meat with salt and pepper. Melt the bacon grease or lard over medium high heat.  Sear the pork on all sides.


After browning place the meat in your roasting pan; surround with the onions and carrots. Sprinkle the garlic and sage over the meat and veggies and season with a little more salt and pepper.  Add in the beef broth.


Roast covered at 300 degrees for approximately 3 1/2-5 hours or until fork tender.

Remove the pork to a platter and keep warm.  Using a slotted spoon transfer the veggies to a bowl and keep warm while you make the gravy.

Place the pan juices in a cast iron skillet over medium heat.  Stir the cornstarch until dissolved in a couple of tablespoons of cold water.  When the juices begin a slow boil stir in the cornstarch mixture using a wire whisk.  Stir until bubbly and thickened about 1-2 minutes.

To serve:  slice the pork and place on a plate with the veggies and top with gravy.

Enjoy! For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!


Founder at Paula Lean
Level 1 CrossFit Instructor
CrossFit Kids certified
CrossFit Football certified

Paula has been personally and professionally involved in the fitness industry for over 17 years. Her competitive background includes obstacle course and fitness competitions. At 53 years young she believes fitness fuels your health and mental well being. It keeps you young and ages you gracefully as well as preventing the onset of age related diseases caused by a sedentary lifestyle and poor nutritional habits.

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Posted in Blog, Featured, Recipe | Tagged , , , , , | 4 Comments

4 Responses to Keto Slow Roasted Pork Shoulders

  1. if you were on there leaning protocol phase 2 and need a meal with zero carbs would u just ignore the veggies when counting or leave them out?

  2. Paula

    You can’t “ignore” them if you eat them lol. Zero carbs? I am going to defer that one to @tylerminton or @leahkay.

  3. nagranz

    Quick question, is the nutrition based off the raw or cooked meat? Great recipe, thanks.

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