Big-batch recipe · Keto
Slow-roast pork shoulder
8 portions, about 45 g of protein in each. 10 minutes of hands-on work and 6 h 20 min of cooking.
Where it sits in the week
What this one is for
On the keto track this is a Sunday cook — the long session, which covers Monday to Wednesday. Cooked once, portioned hot, and eaten across the days that session covers.
Two portions is about 90 g of protein — our own arithmetic on the figure above, not a separate measurement. Protein targets on this site are computed against goal weight or lean mass rather than scale weight, which is the whole of Real Fuel.
Part of the keto meal plan, cooked in the two-session prep schedule.
What goes in
- 5 lb bone-in pork shoulder
- 3 tbsp salt, 2 tbsp smoked paprika, 1 tbsp garlic powder, 1 tbsp black pepper
- 1 cup water or stock in the tray
How
- Rub the salt on the night before and leave it uncovered in the fridge. This is the single biggest difference between good and forgettable.
- Rest of the rub on, into a tray with the liquid, covered tight in foil.
- 300F for 6 hours. It is done when a fork twists in it with no resistance, not at a clock time.
- Uncover, 450F for 20 minutes to crisp the outside, then pull it apart with two forks in the tray juices.
Keeping it: Fridge 4 days, freezer 3 months, and it freezes better than almost anything else here. Freeze it in its own juices or it reheats dry.
Nothing on this page is medical advice. It is a plan written for general strength training in healthy adults, and any condition or medication you are managing outranks it.
The rest of the keto week
3 more big-batch recipes on this track, plus the seven-day plan they feed.