Pork Belly with Crispy Crackling and Greens

Why This Works for Intermittent Fasting

Pork belly is one of the most satiating meals you can eat during a fasting window. The high fat content — almost exclusively from animal sources — slows digestion, keeps insulin stable, and suppresses hunger for 8 to 12 hours after eating. This makes it ideal for OMAD practitioners or anyone eating in a 4 to 6-hour window. The wilted greens provide minerals and fibre without adding any meaningful carbohydrate load.

Ingredients

For the pork belly:

• 1.2 kg skin-on pork belly
• 1 tbsp sea salt flakes (plus more for the skin)
• 1 tsp black pepper
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tbsp olive oil or lard

For the greens:

• 400g cavolo nero, kale, or rainbow chard
• 2 tbsp butter or ghee
• 3 cloves garlic, thinly sliced
• Sea salt and black pepper to taste
• Squeeze of lemon juice (optional)

Instructions

1. Score and dry the skin (ideally the night before): Using a sharp knife, score the pork skin at 1 cm intervals, cutting just through the skin without reaching the fat below. Pat completely dry with paper towels. Leave uncovered in the refrigerator overnight, or at minimum for 2 hours — dry skin is the key to crackling.

2. Season the meat: Remove the pork belly from the fridge 30 minutes before cooking. Rub the flesh (not the skin) with olive oil, sea salt, pepper, garlic powder, and smoked paprika. Rub the skin with sea salt flakes only — no oil.

3. Blast start: Preheat oven to 240°C (fan 220°C / 465°F). Place the pork belly skin-side up on a rack set over a roasting tin. Roast for 25–30 minutes at full blast until the skin blisters and begins to crackle.

4. Low and slow: Reduce the oven temperature to 160°C (fan 140°C / 320°F). Continue roasting for a further 1 hour 45 minutes to 2 hours. The meat should be completely tender when pressed with a fork.

5. Rest the meat: Remove from the oven and rest on a board for 10 minutes before slicing. Do not cover with foil — this steams the crackling and softens it.

6. Cook the greens: While the pork rests, melt butter in a wide pan over medium heat. Add garlic and cook for 1 minute until fragrant but not brown. Add the greens and toss to coat. Cook for 3–4 minutes until wilted and tender. Season with salt, pepper, and a small squeeze of lemon if using.

7. Slice and serve: Cut the pork belly into thick slices, making sure each portion gets a section of crackling. Serve immediately alongside the buttered greens.

Nutrition Per Serving

Values are estimates and vary with pork belly fat ratio and portion size.

Fasting Compatibility

Best for: OMAD (one meal a day), 20:4, and 18:6 protocols. The high fat and protein content makes this one of the most effective satiety meals for people eating in a short eating window. It is particularly well suited to people who find their evening meal needs to carry them through to the following afternoon without hunger.

Tips for Perfect Crackling

• Dryness is everything. Moisture is the enemy of crackling. Pat dry, refrigerate uncovered, and never oil the skin.
• Flat skin crackles better. If the belly is curved, place it on a rack and weigh it down gently with another roasting tin for the first 20 minutes.
• If crackling is still soft after the roast: Crank the oven back to maximum for a final 5–10 minutes, or use a kitchen blowtorch on the skin directly.

Related Recipes

• Braised lamb shoulder with garlic and rosemary
• Pan-seared duck breast with herb butter
• Ribeye steak with compound butter and asparagus

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.