This keto jerk pork roast is coated in Jamaican Jerk seasoning, then seared and pressure cooked in the Instant Pot for a meltingly tender and delicious pulled pork that can be used in a variety of ways! Low carb, gluten free, SCKC and Whole30 friendly recipe.
This keto jerk pork roast recipe has been updated but I’ve left some of the original blog post in place for context, because a lot of the comments reference it. Feel free to use the jump to recipe button above to skip the blah de blah!
So I read in a headline somewhere this week that Facebook predicts the written word will be dead in a matter of five years. Supposedly, video is taking over and people just don’t want to read anymore.
I’m not sure if that’s true – or if it is, what it will mean for myself and other bloggers, but as I sit here struggling to come up with something brilliant to say about this truly fantastic keto jerk pork roast recipe, even I can see the appeal.
Writing is hard. Some days the words flow and I can accurately convey my enthusiasm for a recipe in a way that makes others want to try it. Other days it just feels clumsy and awkward and nothing seems to come out right (like today for instance.)
Video (though it takes time to get over the learning curve to make good ones,) sometimes seems like an easier way to get people excited about a recipe.
Where do you guys stand? Is video where it’s at for you, or are you still content with words and static photos? IS the written word going the way of the dodo? Inquiring minds want to know…
Eventually, I imagine that even I will have to bite the bullet and head in the direction of more video heavy posts – gotta stick with the times ya know? Progress and all that…
Meanwhile, the (clumsily) written word and some mouthwatering photos will have to suffice.
Since I’m apparently in a chatty mood today (who knew?) let’s talk a minute about my single most regretted decision during our move to Belize…
After weeks of being on the fence, I finally (and erroneously) decided to leave my beloved Instant Pot in storage back in NY.
WHAT. WAS. I. THINKING?!??!?!
Not a day goes by here that I don’t miss my Instant Pot! I am literally obsessed with the foolishness of my decision to leave it behind! ?
I have scoured this island and even Belize City on the mainland, and there is not a single Instant Pot to be had. For that reason, I am making arrangements to have a new one shipped here to the island, even though I will have to pay almost 50% of the price in additional duties to get it here. ?
It’s THAT important to me.
If you don’t yet have an Instant Pot, you need to put it on your wish list ASAP. In this hot climate, or if it’s Summer where you are, it’s invaluable! Using the pressure cooker or slow cooker feature without heating up the house is so NECESSARY in my life right now.
Also the ability to plug it in, brown some meat, and pressure cook it into meltingly tender oblivion in less than an hour is KEY to my getting a healthy low carb dinner on the table.
Especially when I haven’t planned ahead (usually) or don’t feel like spending more than 5 minutes of hands on time (almost always) prepping for a meal.
Oh how I miss you Instant Pot!!!
All that being said, I will absolutely be making this super easy Keto Jerk Pork Roast recipe here in Belize over and over again – even if it means heating up the house with a regular slow cooker or roasting it in the oven until I get my new Instant Pot delivered.
It’s totally worth it!
So if you don’t have an Instant Pot either, don’t despair – there are plenty of other ways to prepare this jerk pork roast recipe (slow cooker, dutch oven, traditional pressure cooker, oven roasted, etc.)
And did I mention easy? Seriously. Less than five ingredients – set it and forget it!
Oh delicious keto jerk pork roast, how do I love to eat thee – let me count the ways:
- You are perfect just as you are – no accompaniment required!
- I also love you in a taco salad bowl with lots of sour cream and guacamole!
- Or in a lettuce wrap!
- Or in a cream cheese pancake rolled up burrito style – or baked as enchiladas!
- Or stuffed into a poblano pepper and baked with lots of cheese – seriously, DO ITTTTTT!
- Or on top of cauliflower rice with lots of cilantro and sriracha mayo on top!
- Or served with my keto broccoli slaw and some sugar free BBQ sauce!
- ??? (insert your keto jerk pork roast ideas here)
- ??? (help a sister out)
- ??? (don’t hold out on us)
Recipe Notes:
To give you several cooking options, I’ve provided instructions within the recipe card to make this keto jerk pork roast in the Instant Pot, Slow Cooker or Dutch Oven.
This keto jerk pork roast recipe is low carb, dairy free, nut free, egg free, Keto, Atkins, THM, Banting, and Paleo friendly. It’s also Squeaky Clean Keto and Whole30 compliant if you make sure the brand of Jamaican Jerk seasoning you buy is MSG and sugar free. Or you can make your own jerk seasoning – there is a recipe for that in my Keto for Life book.
A word of caution… When searing the pork roast with the Jamaican Jerk spices on it, the resulting smoke can be super spicy and cause a painful coughing fit if you breathe it in. I speak from experience. Keep the windows open and the exhaust fan going during the searing process and you’ll be all set!
Print
Keto Jerk Pork Roast – Low Carb & Whole 30
- Total Time: 55 minutes
- Yield: Approx 12 servings 1x
- Diet: Diabetic
Description
This delicious pork roast is made with less than 5 ingredients and can be completed in an hour using the Instant Pot! Low Carb, Paleo, Keto, Atkins, THM, Whole30, Squeaky Clean Keto friendly.
Ingredients
- 4 lb pork shoulder
- 1/4 cup Jamaican Jerk spice blend (no sugar or msg) (I used Badia)
- 1 tablespoon avocado oil
- 1/2 cup beef stock or broth
Instructions
For the Instant Pot:
- Rub the roast with olive oil and coat with Jamaican Jerk spice blend.
- Set your Instant Pot to Saute and brown the meat on all sides.
- Add the beef broth.
- Seal the top according to instructions and cook on Manual, high pressure, for 45 minutes.
- Release pressure according to instructions, shred and serve.
For the slow cooker:
- Rub the roast with olive oil and coat with Jamaican Jerk spice blend.
- Sear the meat on all sides in a heavy bottomed pot.
- Place the meat and 1 cup of beef broth in your slow cooker. (this is double the IP amount of broth because you’ll need it to offset the longer cooking time.)
- Cook on high for 4 hours or low for 6 hours – or until the meat is tender.
- Shred and serve.
For the dutch oven:
- Rub the roast with olive oil and coat with Jamaican Jerk spice blend.
- Sear the meat on all sides in a heavy bottomed pot or a dutch oven.
- Add 1 cup of beef broth. (this is double the IP amount because you’ll need it if cooking on the stove.)
- Cover and simmer on the stovetop on low heat for 4 hours, or bake in the oven at 375 degrees for 3 hours or until the meat is tender and falling apart.
- Shred and serve.
Notes
Approx nutrition info per 4 oz serving: 282 calories, 20g fat, 0g net carbs, 23g protein
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: keto dinner recipes
- Method: Instant Pot
- Cuisine: jamaican
Nutrition
- Serving Size: 4 ounces
- Calories: 282
- Fat: 20g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 23g
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Mellissa Sevigny says
Not quite the same but will work just as well – just use it like you would normally and set it for 45 minutes at high pressure!
Elaine Markley says
I loved pulled pork. And now it looks like I need to get an Instant Pot, too! As for recipe form, I much prefer reading a recipe than watching a video, which, for, me is too time consuming. The only way I resort to watching a video is if I’ve had a problem, OR there are known problems with the recipe that might be resolved by watching a video.
Mellissa Sevigny says
Thanks for the feedback Elaine, and YES you need an Instant Pot! Wish I’d bought mine sooner!
Sonya says
I despise videos. Ain’t nobody got time for that. I want to skim and get to the nitty gritty then go back and dwell on anything I found particularly interesting. Besides that, my workplace blocks most videos and all of YouTube. I have quit frequenting some of my other favorite food bloggers because it seems all they do anymore is videos. :(
This looks simply amazing. Now I’m wishing I had an instapot to help keep my kitchen cool this summer. It’s already too hot!
Mellissa Sevigny says
That’s a great point Sonya, I didn’t even think about companies blocking videos from their employees but that would definitely be an issue! Of course I know you’re only doing that stuff on your lunch break anyway! ?
Betty J. says
I hate videos. I never watch them. If the day comes that we no longer have the written word, recipes and cooking will be the least of our worries!
Your jerk pork looks awesome. Can’t wait to try it. I also look forward to trying Tobbe’s recipe with the leftovers.
Leslie says
Nooo! Do not give into video! I hate video recipes. I want to know what is in the recipe and a written recipe does that quickly and succinctly. You can add video to your present format but do not cave to peer pressure!
Mellissa Sevigny says
I would never go to just video Leslie, because I feel like you do – it’s annoying if I have to sit through an entire video to get the recipe! But I may add some brief videos showing the process to what I’m already doing, so people who are more visual can see how the recipes are made! Thanks for weighing in!!!
Tere says
Would you mind rating the spicy-ness of this roast? “1” being mild (equal to Pace Picante Sauce mild) to “10” being “OMG! My tongue is on fire!” I don’t do spicy — never tried Jerk rubs because a few I’ve tried are a bit spicy & salty for my preference. I’m more of a Pace Picante Sauce EXTRA mild person. That being said, do you know if less spicy Jerk rubs are out there???
Thanks!
Mellissa Sevigny says
My son, who is sensitive to spicy foods really liked this recipe, Tere, but you can definitely cut back on the amount of jerk seasoning that you use, or use a different spice blend altogether!
Linda L says
I certainly hope the written word is never replaced! Videos have their place but a written recipe is much easier to follow when cooking. IMO.
This roast looks great! I will definitely be trying it soon!
I only recently found your blog and recipes. Can’t wait to try them! Just starting out on a Keto plan. Your meal plans will be an invaluable tool!! Thanks for that!!
Mellissa Sevigny says
Thanks for weighing in Linda and welcome to IBIH! I hope you enjoy the recipes and meal plans!
Jennifer says
I am so making this roast, and much prefer words to video. I usually read faster than someone speaks in a video so they are often mind numbing to sit through. Besides, I always refer to my written recipes when I’m making special dishes. They are a ready made list, etc.
Mellissa Sevigny says
That is true – I’ve sat through a few that were frustrating when all I really wanted was the recipe! And you are also right about the written recipes being a ready made list of ingredients! I’ll keep both of those things in mind when I eventually start adding video content! Thanks for the feedback!
Captain Betty says
I hate video content – when an article is faster to skim and read – very non-linear. Video has it’s place but it should NOT replace the written word.
That being said… that roast looks AWESOME!!!
Mellissa Sevigny says
I agree!!!!
Sheila says
Me too! While I prefer to read the linear words and take notes if need be, your photos are fabulous. So keep that up!
Grace says
I like those videos that have the cameras looking down on the stove, counter, etc and flash ingredients one-by-one on the screen and run at what looks like 10x normal speed. No talking just a quick overview. Then have the recipe printed below. I HATE real-time videos showing every painful step with lots of talking.
Mellissa Sevigny says
Those are the ones I like too Grace and would like to eventually include at the bottom of the blog posts!
Jo says
Totally agree with Grace. Always want the recipe in print out form so I can put it in my recipe software, that generates shopping list, nutritional vales etc. for me.
Video has its place. But the written word is still needed. Writing helps to clarify you thinking. I hate videos that someone just decided to do and stumbles through it, back tracking, uha, aahhing etc. all the way through them.
Keep writing, writing has tons of fans. LOL
John says
What recipe software do you us?
Tobbe says
Whenever I have leftover pulled pork I like to put it in a bacon bottom pie :)
Grease a springform pan. Shred 150 g of cheese. Press some of the shredded cheese along the inside bottom sides to seal the seam in the pan. Cut 140 g of bacon into smaller pieces and distribute evenly in the bottom of the pan. Cover with the rest of the shredded cheese. But 300 g of pulled pork on top of the cheese. Put some fresh vegetables on top of the meet. Use whatever goes well with the seasoning you have for the meat. 4 quartered cherry tomatoes and half (or less) a diced bell pepper is probably a good start :). Whisk together 6 eggs, 1 tbsp cream cheese, 2 tbsp heavy cream, salt and pepper. Pour into springform pan. Bake for 30 min at 350F. Remove the pie from the oven and increase the temperature to 450F. Top the pie with additional shredded cheese. Return to oven and finish baking at the higher temperature for approx. 10 minutes, or until the eggs are set and the cheese is golden brown. Let sit for 10 minutes before removing the sides of the pan and serving. Serve with a simple tomato/lettuce/cucumber salad.
Mellissa Sevigny says
You have rendered me speechless Tobbe – that sounds AMAZING!!!!! I will make a version of this masterpiece happen SOON! Thanks for sharing! ?
Tobbe says
Can’t wait to see what mouth watering twists you can come up with! Please share what you come up with ASAP! :)
It’s such a versatile recipe too. Instead of the pulled pork + tomatoes + bell pepper filling here are some other ideas:
6 cherry tomatoes, quartered, topped with chives (or basil, or oregano, or any other herb of your choice)
300 g of taco spiced ground meat (beef, pork, turkey, chicken, or even a combination. I often use 50/50 of beef and pork)
150 g chopped baby bella mushrooms, some spring onion or leek, a regular tomato, sliced and some thyme
150 g chopped baby bella mushrooms, chopped fresh red chilies and some garlic
etc :)
Elle says
Did you ever make this?
Karin says
I think I just fell in love with Tobbe’s recipe! I follow recipes very loosly and I love how Tobbe’s recipe gives that flexibility. I’m going to give this one a go! Yum.