Slow-Roasted Pork Shoulder with Crackling

Why This Works for Intermittent Fasting

Pork shoulder is one of the most satisfying proteins for fasting protocols: it's high in fat, rich in protein, and so filling that most people need only one generous serving to close their eating window comfortably for hours. The crackling provides rendered collagen and fat that further slows digestion and extends satiety — making it easy to maintain a long fasting window the following day. This dish is ideal for OMAD, 20:4, or anyone who wants a single substantial meal that carries them through until the next eating window.

Ingredients

• 1.8–2 kg bone-in pork shoulder (skin-on — essential for crackling)
• 3 tbsp coarse sea salt, divided (2 tbsp for the skin, 1 tbsp for the meat)
• 1 tsp freshly ground black pepper
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 6 garlic cloves, halved
• 4 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 2 tbsp ghee or lard
• 250ml water or beef bone broth

Instructions

1. Score and dry the skin — Using a sharp knife, score the pork skin in a close cross-hatch pattern, cutting only through the fat layer and not into the meat. Pat the entire joint completely dry with paper towels.
2. Salt the skin — Rub 2 tbsp of coarse sea salt all over the skin, pressing firmly into the scored lines. Place the pork uncovered in the refrigerator for at least 1 hour (or overnight — the longer, the crispier the crackling).
3. Preheat the oven to 160°C (320°F) fan.
4. Prepare the meat side — Combine the remaining 1 tbsp sea salt with black pepper, garlic powder, and smoked paprika. Cut small slits into the meat and press the halved garlic cloves into each slit. Rub the spice mixture thoroughly over the meat and any exposed flesh.
5. Sear the meat — Heat ghee in a large heavy oven-safe roasting pan over high heat. Sear the pork shoulder meat-side down for 3–4 minutes until deeply browned. Do not sear the skin side.
6. Add aromatics and liquid — Tuck the rosemary and thyme sprigs under and around the pork. Pour the water or bone broth into the bottom of the pan, keeping it away from the skin.
7. Slow roast — Turn the pork skin-side up. Roast uncovered at 160°C for 4–4.5 hours, until the meat is completely tender and starting to pull away from the bone. The internal temperature should reach 90°C (195°F).
8. Blast for crackling — Increase oven temperature to 240°C (465°F). Roast for a further 25–35 minutes, until the skin is blistered, puffed, and deeply golden. Watch closely during this stage — it moves fast and can burn in minutes.
9. Rest and serve — Remove from the oven. Rest for 15–20 minutes before pulling apart with two forks. The crackling will crisp further as it rests. Break it into shards and serve alongside the pulled pork.

Nutrition Per Serving

Fasting Compatibility

This recipe is ideal for OMAD, 18:6, and 20:4 protocols. The high fat and protein content delivers hours of satiety, making it straightforward to maintain a long fasting window the following day. Fully compatible with carnivore, keto, and ketobiotic eating patterns. No sugar, no starches, no fillers.

Related Recipes

• Braised lamb shoulder with garlic and rosemary
• Pan-seared duck breast with herb butter
• The ultimate carnivore OMAD plate — ribeye, eggs, butter

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.