Slow cooked pork shoulder

Mar 22, 2011 by

I often don’t cook the healthiest of recipes, as evidenced by this, this or this, but thats OK.  Thats what diets are for.

I’m back on the slow carb diet, which I do occasionally to shed some pounds so I can make more of these.  I’m back on the diet because I’m reading Tim Ferris’ new book the The 4-Hour Body.

I met Tim out at SXSW several years ago right has he was launching his The 4-Hour Workweek book.  I liked the book and hit it off with Tim.  I had him come out and speak at my company and I’ve enjoyed his work ever since.

The slow carb diet he originally blogged about is a very simple diet and he goes into much more detail in his new book.

Basically you avoid anything white, any carbs, and eat a lot of protein, vegetables, and legumes.  And one of the keys to the diet is to repeat your meals and eat the same thing over and over.

So for that I set out to create a really easy pork shoulder recipe, and it turned out to be one of the easiest and tastiest things I’ve ever made.

So If your looking for a great easy recipe that tastes awesome and you can eat all the time on this diet, look no further.  It will take you less than 5 minutes to prep and then you just put it in the crock pot and let it go.


I’ve not cooked a lot of pork shoulder before, because I never knew what to do with it.  I previously made some awesome al pastor tacos with it and fell in love.  This recipe is even easier.


First you’ll need a pork shoulder.  You can get this at any grocery store.


Next you’ll need some spices.

  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon crumbled dried oregano
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon (optional.  I love it, my wife not so much)
  • 1 (4 pound) boneless pork shoulder roast
  • 2-3 bay leaves
  • 2 cups chicken broth


Mix all your spices together.


throw 2-3 bay leaves into the bottom of your crock pot.


rub half the spices on once side of the pork shoulder


Place that seasoning side down and pour the rest of the seasonings on the other side.   Pour in the chicken stock around the sides of the meat.


And you cook it for 5 hours, flip it over, and then cook it for another 5 hours all on the low setting of your crock pot.


Seriously, how easy is that?  When its done, it will be fall apart tender with a fork.  Simple shred the pork with a couple forks to eat.


For the 4HB diet its great to have meals ready to go, so put it in a tupperware container and you are set for many happy meals with this tasty meat.


And my dog LOVES the pork shoulder bone, so we are all happy with this recipe.

That’s it.  This recipe is so easy to make and store so you can eat this whenever you need to while on your diet.

The other great thing about the diet is you get a cheat day once per week, so go nuts.



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