Slow-cooked keto pork roast with creamy gravy

Let time do the cooking instead of you! Slow-roasted meat gets all the love in this recipe. Succulent garlic, savory rosemary, and even the humble bay leaf, create a mélange of flavors that melt in your mouth. And the pan drippings create the base for an out-of-this-world cream gravy.
Let time do the cooking instead of you! Slow-roasted meat gets all the love in this recipe. Succulent garlic, savory rosemary, and even the humble bay leaf, create a mélange of flavors that melt in your mouth. And the pan drippings create the base for an out-of-this-world cream gravy.


6 servingservings
  • 2 lbs 900 g pork shoulder or pork roast
  • ½ tablespoon ½ tablespoon salt
  • 1 1 bay leafbay leaves
  • 5 5 black peppercornblack peppercorns
  • 2½ cups 600 ml water
  • 2 teaspoons 2 teaspoons dried thyme or dried rosemary
  • 2 2 garlic clovegarlic cloves
  • 1½ oz. 40 g fresh ginger
  • 1 tablespoon 1 tablespoon olive oil or coconut oil
  • 1 tablespoon 1 tablespoon paprika powder
  • ½ teaspoon ½ teaspoon ground black pepper
Creamy gravy
  • 1½ cups 350 ml heavy whipping cream
  • juices from the roast


Instructions are for 6 servings. Please modify as needed.

  1. Preheat the oven to a low heat: 200°F (100°C).
  2. Place the meat in a deep baking dish and season with salt. Add water to cover 1/3 of the meat. Add bay leaf, peppercorns, and thyme. Place the baking dish in the oven for 7–8 hours, covered with aluminum foil.
  3. If you're using a slow cooker, do the same thing in step 2 but only add 1 cup of water. Cook for 8 hours on low or 4 hours on high.
  4. Remove the meat from the baking dish, and reserve the pan juices in a separate pan.
  5. Turn the oven up to 450°F (220°C).
  6. Grate or finely chop garlic and ginger in a small bowl. Add oil, herbs and pepper and stir well to combine.
  7. Rub the meat with the garlic/herb mixture.
  8. Return the meat to the baking dish, and roast for about 10–15 minutes, or until golden brown.
  9. Cut the meat into thin slices and serve with the creamy gravy and side dishes of your choice.


  1. Strain the reserved pan juices to remove any solids. Boil and reduce to about half the volume, about 1 cup.
  2. Pour into a pot with the whipping cream and bring to a boil. Reduce the heat and let simmer for about 20 minutes or to your preferred consistency.


Let the recipe work for you! There are a few different ways to use the long-cooking time to your advantage. You can either start it early in the morning and put the finishing touches on in time for dinner. Or you can start in the evening: slow-cook it overnight, and just set the roast aside in the fridge during the day. Make the sauce and do the final cooking when you get home.

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  1. 2 comments removed
  2. Hugh
    This sounds good and I may try it. But I'm puzzled by the title "Slow-cooker Pot Roast."
    To me, a "slow-cooker" is a specialty appliance. A standalone electric pot designed to be plugged in and left to safely (and slowly) cook unattended on the counter all day, or sometimes overnight. It seems like it might work for this recipe.

    But, unless I'm missing something, the recipe text specifies setting a regular oven to a low temperature (sometimes called a "slow oven" temperature) and cooking the dish that way all day or overnight. Though it should be okay, I would hesitate to leave my oven on that long completely unattended, even at a very low temperature.

    Can a slow cooker (electric pot) be used instead of an oven for this recipe, at least until the final steps?

    And thanks for all the new recipes. I'm really enjoying them.

    Reply: #4
  3. Inger Swanberg Team Diet Doctor

    Thank you for your comment!

    To clarify things, I changed the title to "Slow-Cooked..." – no specialty appliance required, but if you have a slow-cooker it would be useful, and then finish up with the final steps in the oven. We don't recommend leaving the oven on unattended.

  4. Sherri
    I tried this last weekend and it was delicious - I actually made 2 roasts so we would have leftovers for other meals. My husband loved it and he is not a fan of gravies! Slow cooking is not new to me, we do it quite often but I had never used an herb mix like this.
    Like Hugh, thanks for all of the new recipes; they are great. I am going to try the egg wraps with crispy shrimp salad next.
  5. Rasmus
    Gravy option.
    We often do the same kind of gravy whenever we make roasts.
    Sometimes we fry some quartered mushrooms on the pan first then add the reduced drippings and cream.
    Best mushroom sauce ever.
  6. Melinda
    Is the pot covered for the long slow part of the cooking?
  7. Mary
    Slow cooked not slow cooker!
  8. Michael
    Is the rind meant to be crispy? We did this and the rind came out all soggy.
  9. Yvonne van der Westhuizen
    For how long will you keep it in a slow cooker?
    Mine is still unused but really eager to start using it!
    Anymore slow cooker recipes please!
  10. Karen
    Cooking with herbs is new to me. How do you know what kind of herbs to use with this dish?
  11. Nancy
    I have the same question. I don't see a specific "herb mix" listed in the recipe? I'm not sure what Sherrie from Feb is referring to. Does anyone know?
    Replies: #15, #16
  12. Shelly
    Lid ON or OFF? Please?
    Reply: #14
  13. Stephen
    Always on
  14. Stephen
    Would be the salt, pepper, thyme or sage and paprika mix together and rub on the roast
  15. Sandra
    I assume it's:
    2 teaspoons dried thyme or dried rosemary
    2 garlic cloves
    40 g fresh ginger
    1 tablespoon olive oil or coconut oil
    1 tablespoon paprika powder
    ½ teaspoon ground black pepper
    As per the recipe (the phase II part of cooking the meat)
  16. Kevin
    Made this and it is terrific. Used a crock pot and slow cooked for 8 hours.
    Added a little rosemary to the sauce after adding in the cream. Also added some truffle oil and later seared some mushrooms and added the sauce to it then reduced further. Would like to try it with some sherry next time. The meat pulled apart when trying to remove it from the pot and was a little dry. Wondering if searing would prevent that a little. The ginger seemed in excess, but was not!
  17. Michelle
    Instead of pouring the drippings into the hwc, can I do it the opposite way?
  18. Susan
    Fat side up or down? Am slow-cooking this now in a roasting pan with lid with the fat side up so it will drip into the meat. Thinking to flip it to fat side down when roasting later. What did you do?

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