Jamaican Jerk Pork Roast Low Carb and Whole 30

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 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.




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 Jamaican 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 it (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 Jamaican jerk pork roast, how do I love to eat thee – let me count the ways:

  1.  You are perfect just as you are – no accompaniment required!  ? ? ?
  2. I also love you in a taco salad bowl ? with lots of sour cream and guacamole!
  3. Or in a lettuce wrap!
  4. Or in a
  5. cream cheese pancake
  6. rolled up burrito style – or baked as enchiladas!
  7. Or
  8. stuffed into a poblano pepper
  9.  and baked with lots of cheese!
  10. Or on top of
  11. cauliflower rice
  12.   ? with lots of cilantro and sriracha mayo on top!
  13. Or served with my
  14. keto broccoli slaw
  15. and some sugar free BBQ sauce!
  16. ??? (your ideas here)
  17. ??? (help a sister out)
  18. ??? (don’t hold out on us)



Recipe Notes:

To give you several cooking options, I’ve provided instructions within the recipe for the Instant Pot, Slow Cooker and Dutch Oven.

This recipe is dairy free, nut free, egg free, Keto, Atkins, THM, Banting, and Paleo friendly.  It’s also Whole 30 compliant if you make sure the brand of Jamaican Jerk seasoning you buy is MSG and sugar free.

A word of caution…  When searing the 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!



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Ingredients :

  • 4 lb pork shoulder
  • 1/4 cup Jamaican Jerk spice blend (no sugar or msg) (I used Badia)
  • 1 Tbsp olive oil
  • 1/2 cup beef stock or broth

Instructions :

  1. Rub the roast with olive oil and coat with Jamaican Jerk spice blend.
  2. Set your Instant Pot to Saute and brown the meat on all sides.
  3. Add the beef broth.
  4. Seal the top according to instructions and cook on Manual, high pressure, for 45 minutes.
  5. Release pressure according to instructions, shred and serve.
  6. Rub the roast with olive oil and coat with Jamaican Jerk spice blend.
  7. Sear the meat on all sides in a heavy bottomed pot.
  8. 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.)
  9. Cook on high for 4 hours or low for 6 hours – or until the meat is tender.
  10. Shred and serve.
  11. Rub the roast with olive oil and coat with Jamaican Jerk spice blend.
  12. Sear the meat on all sides in a heavy bottomed pot or a dutch oven.
  13. Add 1 cup of beef broth. (this is double the IP amount because you’ll need it if cooking on the stove.)
  14. 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.
  15. Shred and serve.

Written by Healthy Cat

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