This hearty, filling crock pot meal tastes great with easy cleanup! Instead of a regular pot roast, try this Keto Pork Shoulder Pot Roast and you’ll never go back! Tender, flavorful, and filling!
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Keto Pork Shoulder Pot Roast
My husband was leaving on a 3 day trip and then coming home on the 3rd night only to go to bed and wake up the next morning for a 24 hour shift at the fire station. He helped me get this keto pork shoulder pot roast all set in the crock pot the morning he left so that I would have some leftovers and do a pizza night for the kids on the following night.
Am I proud of pizza night? Um, no, but why do we always need to be proud of dinner? Does it need to happen on occasion on nights where kids have basketball and my oldest has an early varsity game over dinner time? You bet it does!
Even with 5 kids, we have never sacrificed family dinner. EVER. Thanks, mom for teaching me the importance of that! Even if that means that tomorrow night, we will be sitting down at 4:15 so the kids can have pizza and I can have leftovers. And then heading out the door at 5 to a basketball game. Family dinner is a must for us!
An interesting option
There are a lot of opinions about making a keto crock pot dinner and throwing things like potatoes in there for other family members. Why not? Don’t eat them. It isn’t like a substantial amount of carbs are going to leech in your meat. Do you want keto to be a lifestyle? Well, for moms especially, the best way to sustain keto is to be flexible and be OK with putting things in your one pot meal that you will pick out.
I invite you to look at this picture as I was preparing the crock pot dinner. Do you see potatoes? You sure do! Purple ones and yellow ones!
Now, look at my bowl that I ate. Do you see potatoes? You sure DON’T! It was super easy to pick them out as I was filling my bowl. Boom, done! Perfect “family” meal in one pot that satisfies everyone! My kids eat low carb, but not keto. Did this meal need potatoes? Nope. But why not?
As you probably know, I have 5 growing kiddos. 4 of them are teenagers and 4 of them are boys! Needless to say, we go through a lot of food! This was enough to serve our entire family WITH leftovers!
I have this vision for meal prep! I think you could easily freeze a portion of this, but I am tempted to try to freeze it BEFORE it is cooked. Meaning brown the meat, put everything in the crock pot (minus the liquid), mix it up good, portion it out and then freeze it. Hmm….. I might have to try that!
As you know, I am creating a 3 part cookbook series called The Keto Option. It has a Dessert Edition, Family Edition and Freezer Meal Edition. So I’m starting to think of fun ways to freeze meals to save time! Make sure to sign up for the monthly membership where you get 2-3 pre-released cookbook recipes per month BEFORE the cookbooks are published! Sign up HERE!
Kitchen Essentials
You are definitely going to need a crock pot. I just recently replaced mine and got one at Costco, but it was similar to this crock pot on Amazon.
Now if you don’t have a crock pot but you have an Instant pot, that is fine too! Just use the slow clock option! I have both, even though technically I don’t need my crock pot anymore. Sometimes I make double meals and they both come in handy!
Ingredients Talk
I already talked about the optional potatoes. Put them in, leave them out – up to you! Or use this as a “carb up” meal if you participate in carb cycling and throw them in!
I use a lot of veggies and generally eat a lot of veggies. Do NOT shy away from vegetables because they have carbs. Get your carbs from veggies first. Now, I use more root vegetables here but it is a pot roast – you have to!
The leeks? On, man, they make this dinner complete! So yummy!
Tips
Make sure to cut the pork shoulder in chunks and brown the outside! It will definitely ensure you get the most tender meat possible. This literally melted in my mouth!
Other Recipes You Might Like
Keto Pork Shoulder Pot Roast
Ingredients
- 3.5 ish pound pork shoulder
- 4 cups beef bone broth
- 2 cups water
- 1 yellow onion sliced into 1 inch pieces
- 4 carrots sliced
- 3 celery sliced
- 1 leek stalk sliced
- 1 tablespoon Italian Seasoning
- 1 tablespoon garlic powder
- 1 tablespoon cumin
- 1 bay leaf
- pepper to taste
- 2-4 tablespoons olive oil
- 15 mini potatoes cut in half OPTIONAL - [not included in carb count since this is not a part of the keto meal] use this for a "carb up meal" or kiddos or ... Totally optional. I put them in mine because my kiddos like them, but I do not eat them unless it is my higher carb day
Instructions
- In a large crock pot, add bone broth, water, spices, bay leaf, and ALL veggies to crock pot.
- If you are using the optional potatoes, add those too. Mix around.
- Cut pork shoulder first into 1 inch strips. Then cut each strip into 1 inch chunks.
- In a frying pan, heat 2 tablespoons olive oil over medium/medium-high heat. Add 1/2 the pork shoulder chunks, pepper as needed, and brown the outsides. Add to crock pot.
- Add remaining 2 tablespoons olive oil if needed, heat, then add remaining pork should chunks, pepper then as needed, and brown the outside. Add to crock pot.
- Especially if you use the potatoes, it will be about to the top of the crock pot. The top 1/4 or so may not be covered under the liquid. Don't worry, it will be covered as cooking time progresses.
- Heat on high for 4 hours and then on low for the rest of the time (however long that is for your plans).
- Stir occasionally and serve hot!
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.