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
Can’t get enough low carb recipes? Download all five of my e-cookbooks (over 150 delicious low carb recipes) for just $19.99 for a limited time!
Jen says
Seems like I’m in the minority bit me and my friends that follow you on Facebook have often lamented to each other that we so wish you did Tasty style videos. We love those videos but the recipes are often not things we’d eat. You, on the other hand, always make things we love to eat!
I like the visuals for inspiration. It helps me decide if I want to make the dish. Then once I decide to, I like to come to a written version.
Thanks for all the great recipes you’ve posted so far. I hope to see some amazing videos from you soon!
Brian says
Question about the roast…is the pork shoulder you get boneless? My grocery only had 8 lbs roast with bone in. I don’t want the loin, as that’s too lean.
Mellissa Sevigny says
Either is fine, the bone will be easily removed when the meat is pressure cooked!
Brian says
Great! I appreciate the information. How would you adjust the time for a 2 lb or a 4 lb shoulder? I don’t want to over cook. I’ve tried pork loin in the IP and it’s been less than ideal.
Hélène says
Words! Words! I do not have time to watch vids or listen to podcasts!! Pls, WORDS! Pics are optional but nice.
Hélène says
Here is a Jamaican Jerk Spice Mix I found.
¼ cup Onion Powder
2 tablespoons Salt, Thyme
1T cinn
2 teaspoons Allspice
1t cayenne
Jamaican Jerk seasoning is most often added to chicken, but it is also good on roasted vegetables, other meats and even grilled foods. Mixing this seasoning mix with equal parts honey and coconut oil makes a great marinade or rub for many types of meats and vegetables (especially when used for grilled foods).
Vince says
Thank you! I was looking for an ACTUAL recipe not some hack droning on forever about their poor life choices. I’ll definitely try this spice mix!
Cindy says
Hi Melissa, I LOVE your blog and recipes… keep them coming – in print!
Does it matter if the pork shoulder is bone-in or boneless?
Thank you!
Claudine Czerny says
I got an Instant Pot for Xmas – can’t wait to try this out! Where can I find your other IP recipes please?
Alex says
Just to make sure I’m not missing anything, if you’re using an instant pot for this, you don’t sear the meat first?
Lynne says
I have a boneless, center cut pork loin that weighs a little over 3-1/2 pounds. How long to cook in the Instant Potb- 6 quart? And, I’m thinking natural release. And, print all the way!
Stephanie Hays says
I want to make this today and this will be my first time using my instant pot. Can you tell me exactly what to do with my pot settings wise once I’m done browning it? As far as the settings and where to put the steam valve at?
Mellissa Sevigny says
I’m not sure what model you have Stephanie – before you use it you should get familiar with the settings section in the book that came with it (it’s only a couple of pages) to make sure you’re using it correctly for your own safety and best results!
Katie says
Hey Melissa- first time here trying a recipe of yours! When you say release pressure according to instructions do you mean let the pressure slow release or to do the quick release? Thanks!
Mellissa Sevigny says
Either is fine!
Paul says
Hey Melissa,
Just received our first Instant Pot and we’re looking for a good first recipe, I think we found it! We actually just returned from Belize (Bocawina Rainforest, Tobacco Caye, San Pedro) and we were talking about retirement property out there. Do you like it there? Are you on mainland or an island?
Thanks for your recipes, I’ll check back for more Instant Pot Recipes.
Mellissa Sevigny says
Hi Paul! We live on Ambergris Caye just south of San Pedro town. We do like it here a lot, but I don’t know that we’d stay long term on the island. It starts to feel small after awhile and we don’t want our son to be isolated as he gets into his preteen years, so we won’t be here permanently. Your priorities would be different if you’re retiring, so it could work for you. I would say spend more time here before you make a decision to buy first though, you may find that third world living and the smallness of the island will get frustrating after awhile. But if you don’t crave city life and love snorkeling or diving then it may be just perfect for you!
Paul says
Hey Mellissa, thanks for the heads up! We never made it to Ambergris Caye but I’ve heard some great things. That must be tough living there with a child, but what a great experience for them! Good to know about your thoughts, 3rd world living was fun for a few weeks, but I guess we need to figure out if long term is what we want. I’ll check back for more recipes!
BTW, this was my first Instant Pot recipe, and I tried using the “manual” setting for 50 minutes, but I couldn’t figure out how to change the pressure/heat. After 50 minutes I checked and it was barely warm, so I set it to “steam” for 2-15 minute intervals and it was finally ready. Am I doing something wrong with the “manual” setting? I read the manual and I just don’t get how to set it to high pressure/heat on that.
Thanks!
Regina says
Whew! Coughing fit is no joke!!! Amazingly good. I was skeptical after the spicy coughing fit. Hahahahahha