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The Little Piggy that went in the Pot

One of the things I have learned to really appreciate since moving to the south, is barbecue. It comes in many varieties, from dark and hot, to light and sweet. One of my favorite ways to enjoy good barbecue, is in a shredded meat, between too lovely pieces of bread. I hadn’t really tried to do a take on my old barbecue sauce recipe since being on keto, so figured now was a good time. Being the carb junkie I am, I really wanted it as I described above. I decided to go with a pulled pork, but you can just as easily do this with some beef, venison, or chicken if you prefer.

I like a good slaw with barbecue, but quite honestly these were so filling, I wouldn’t have had room for a slaw if I had made it. I hope you enjoy, and do feel free to share if you decide to tweak this recipe or link to one of your favorites, there are so many ways to do a good barbecue sauce, and there have been very few I haven’t liked (typically my least favorites are the ones that feel like they are melting your face!).

Keto Barbecue Pulled Pork Sandwich



1 1/2 cups Mozerella Cheese
2 Tbsp Creme Fraiche or Cream Cheese
1/2 cup Hemp hearts (you can use ground flax seeds or use other nut or seed flour)
1/4 cup unflavored whey protein powder
1 scoop MCT powder (optional)
2 tsp baking powder
1/2 tsp garlic
1 egg
Barbecue Sauce:
1/4 cup pumpkin puree
2 tsp minced garlic
1/4 cup  finely chopped onion
2 tsp finely chopped basil (can use dried)
1/2 tsp cumin
1 tsp onion powder
2 Tbsp finely ground coffee or expresso
1 Tbsp unsweetened cocoa powder
2 Tbsp Dijon mustard
1 Tbsp Yacon syrup (optional, but adds that molasses flavor)
3 Tbsp keto friendly sweetener
1/3 cup water
salt and pepper to taste
Hot sauce to taste
1 1/2 lbs pork-slow cooked
1/4 cup water
1/2 tsp sea salt

How to:

In Instapot® or slow cooker, add pork water and salt. Cook until meat is tender and can be easily pulled apart with a fork.

While pork cooks, begin barbecue sauce in a small bowl, by adding all ingredients and mixing well. I like to use my hand blender for this part. Cover and set aside until pork is ready.
Once pork is tender, using two forks shred pork, don’t drain the liquid. Instead, add the barbecue sauce to the existing liquid and mix well. Manually, set cooking time on your pot for 10 mins, to allow the sauce to caramelize with the pork.
While pork finishes, Preheat oven to 425° F. and grease 2 English muffin rings or mini springform pans (you can use 2 cup glass bowls, but the buns are more difficult to remove) and cover cookie sheet with parchment paper.
In a microwave safe dish melt mozzarella and cream cheese (about 60-90 seconds. Add in all other ingredients, adding the egg last. Mix really well, the dough will be very elastic.
Divide dough in half and place each half in prepared muffin rings.
Bake 8-10 mins until tops are golden.
Remove buns from muffin rings (I let mine cool a for a min or two first. It is also easier if you run a butter knife around the edges before popping out of the rings).
Slice buns, add the pork and enjoy!

2 thoughts on “The Little Piggy that went in the Pot”

    1. Under the picture of the sandwich you should see print. If you don’t please leave another comment, so that I can get with support about why it is showing up on mine and not yours.

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