BBQ Pot Roast

BBQ Pot Roast

So this week I was feeling lazy so instead of a bunch of small meals, I would just cook a huge chunk of meat!  I decided to make a pot roast.  I looked to one of the best low carb websites: Linda’s.  Here is the recipe I roughly based it off of:

Plated Pot RoastHere is the finished, juicy results :)

Rough Chop OnionRough chop one regular sized yellow onion.

Slab of Beef Chuck Shoulder RoastFor this roast, I used an 8.2 lb Beef Chuck Shoulder Roast!  I salted and peppered the whole thing.

Skillet with bacon fatThe next step is going to involve searing the meat.  To do this, I put bacon grease I’d stored into the pan and heated it up.

Beef in SkilletIt almost didn’t fit but damn did it smell good :)

Seared meat in Crock potHere is the meat in the crockpot.  It almost didn’t fit!

Frying onionsFry the onions in the pan with the drippings from the searing.

Mix up the BBQ sauceMix up the BBQ sauce mixture, using low carb ingredients instead of store bought BBQ sauce.

Beef with SauceHere it is, ready to go!

Finished MeatPull the meat out and let it sit before separating.

Boiling SaucePour the sauce into a pan and reduce by half via boiling.

Separated MeatHere is the finished, pulled meat, yum! I pulled it into dinner sized portions.

BBQ Pot Roast
Nutrition Information
  • Serves: 12
  • Calories: 701
  • Fat: 22
  • Carbohydrates: 4
  • Fiber: 0
  • Protein: 75
Prep time: 
Cook time: 
Total time: 
  • 8 lb Beef Chuck Shoulder Roast
  • 1 Yellow Onion
  • 5 tsp Minced Garlic
  • 3 T Bacon Grease (can use butter)
  • 2 T Worcestershire Sauce
  • 4 T Vinegar
  • 1 T Yellow Mustard
  • 4 T Splenda
  • 1 tsp Liquid Smoke
  • To Taste Salt and pepper
  1. Rough chop an onion and set aside
  2. Coat the roast with salt and pepper
  3. Heat up bacon fat in a frying pan and sear the roast on all sides, 1 to 1:30 minutes on each side
  4. Place the meat in the crockpot
  5. Fry onions in the leftover grease, pour over meat
  6. Mix Mustard, Garlic, Worcestershire, Vinegar, Spenda and Liquid smoke
  7. Pour sauce over the meat
  8. Cook in crockpot on low, 1 to 1 hour 15 minutes per lb of roast. I cooked this one 9 hours.
  9. Remove meat from crockpot, separate into dinner sized portions
  10. Move liquid to a pan and reduce by half. Serve with the meat.
Cuisinart PSC-650 6-1/2-Quart Crockpot
Useful for set it and a forget it meals where you place all the items into the crockpot and let it rip! Most crockpots use a ceramic, dishwasher safe bowl that’s heated from the outside to a low temperature which allows the ingredients to simmer for hours.
Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
4.8 Quart Casserole Dish
Great for cooking those gigantic, week long casseroles! I call them 5day meals on the website. Normal casserole dishes are 10×13 but this one is gigantic and can easily be divided into ten portions.


  1. Is there no tomato ingredient in the bbq sauce?

    • Hmm, It does appear like I forgot to add tomatoes to the sauce! It still tasted good without the tomato sauce, but after looking back at the original recipe linked, they did include an 8 oz can of tomato sauce. I guess if you wanted it more bbq / tomato like add a 16 oz can of tomato sauce.

      • After I reduced the juices I added 4T of heinz reduced sugar ketchup to give it some tomato taste. 4g of carbs across 80oz of meat didn’t add too much, and it tasted great.

        Thanks for the recipe!

  2. Is it really 4 tablespoons of Splenda? I’m making this for the 2nd time today and last time I used 4T of Splenda and that made it way to sweet.. This time I’m using a lot less.. Cross fingers for me :)

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