Pulled Pork All Week!

If you live a ketogenic lifestyle, then you know that the grocery bill can get pretty high…that’s unfortunate, because I’m pretty cheap- um, frugal. I find one of the best ways to combat the high prices of keto is to buy meat on sale, and buy a ton of it. Either you get a lot to freeze and use later, or you get meals all throughout the week! I bought a 7-lb bone-in pork shoulder for $15 (saved about $7) and figured I’d cook it up in the crockpot on Monday and use it for meals throughout the week. However, it didn’t fit in my small crockpot…so I cooked a 5 pound pork roast in the crockpot and have 2 pounds in the freezer for another time. Win-win.

So here’s how I cooked my pulled pork, and all the things I did with it throughout the week! As I post the recipes for each meal, I’ll link it on this post, so it’s all in one place. Look out for the recipes as I post them!

Pulled Pork For The Week – Nutrition (spices excluded per serving as they would be negligible) – 210 calories | 0g carbs | 20g protein | 14g fat per 4oz serving

  • 5 lb pork roast
  • 1.5 tsp smoked paprika
  • 2 tsp black pepper
  • 1 tsp cayenne
  • 1 tsp dried thyme
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • liquid smoke
  • 1 cup water
  • this is very slightly adapted from AllRecipes
  1. Take your spices, rub down your roast, throw it in the Crockpot, add your water and a little liquid smoke (just a few shakes) and set it to low for 6-8 hours, or high for around 4 hours…and there you go, pulled pork for your entire week!

This seasoning yields the perfect taste- you can dress it up in a thousand different ways. It is not too plain and boring, but doesn’t have any overwhelming flavor that would clash with any other ingredients.

Now it’s time to get creative!

A Week of Pulled Pork:

Monday: DinnerPulled Pork with Keto Carolina Mustard BBQ Sauce and Pickles

Tuesday: Breakfast: Pulled pork topped with 2 over-easy eggs and hot sauce


  • I simply microwaved 4oz pulled pork, fried 2 eggs in 1/2 tbsp bacon grease, then put the eggs over the pork and added hot sauce! It. Was. Epic.
  • Nutrition: Calories: 411 | Carbs: 1g | Protein: 33g | Fat: 30g

Dinner: Pulled pork with Carolina Mustard, Green Beans with Onion and Bacon, and Keto Charleston Red Rice


Wednesday: Breakfast: Red Rice and Carolina BBQ, topped with an over easy egg.

  • I microwaved 4oz pulled pork and 22g BBQ sauce, warmed and crisped the red ‘rice’ in a dry pan, poured the rice over the BBQ, and then fried an egg and put that on top.
  • Nutrition: 391 calories | 6g net carbs | 30g protein | 26g fat

Dinner: leftovers- Pulled pork with Carolina Mustard, Green Beans with Onion and Bacon, and Keto Charleston Red Rice…I was going to make something different but WANTED leftovers (when does that ever happen?!)

Thursday: Breakfast: Pork, Gouda, and Red Onion Omelette and blackberries

  • I made a 2-egg omelette with 10g red onion, 1oz leftover pulled pork, and 1oz of nice Gouda cheese. I used 1/2 tbsp BBQ sauce, as well, but this is totally optional. It’s good both ways! I also served this along with a few blackberries (1 oz). Nutrition includes blackberries and BBQ sauce.
  • Nutrition: 334 calories | 5g net carbs | 24g protein | 23g fat

Dinner: BBQ Chicken Mini Pizzas



Friday: Breakfast: Omelette with pulled pork, gouda, keto BBQ sauce, and a little red onion

Dinner: Pulled Pork Cauliflower ‘Mac’ and Cheese

And that concludes my week of pulled pork!


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