| | Keto Slow Roasted Pork Shoulders

Author / John

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!

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. mchughcfb on February 2, 2017 at 7:16 am

    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 on February 2, 2017 at 10:50 am

    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 on May 28, 2017 at 8:13 pm

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

    • Paula on May 29, 2017 at 4:32 am

      Thank you! It’s based off the cooked meat.

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