| | Keto Slow Roasted Pork Shoulders

Author / Luke Summers

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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Luke Summers

I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.

Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.



  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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