Crispy Skin Slow Roasted Pork Shoulder - PCOS-Friendly Recipe
This Crispy Skin Slow Roasted Pork Shoulder is a PCOS-friendly recipe with 9209 calories, 606g protein, and 6g carbs per serving. Ready in 17 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Garlic is supports cardiovascular health and has anti-inflammatory properties. Onion is contain quercetin, a natural anti-inflammatory.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- 8 lbs. Pork Shoulder (bone-in, skin-on)
- 3 1/2 tbsp. Salt
- 2 tsp. Oregano
- 1 tsp. Black Pepper
- 1 tsp. Garlic Powder
- 1 tsp. Onion Powder
Instructions
- Completely wash and pat dry the pork. Leave on the counter-top for 2-3 hours to come to room temperature.
- Once the pork has been dried and is coming to romm temperature (after a few hours), preheat your oven to 250F. Mix together all of the spices in a bowl.
- Starting skin side down, pat the salt rub all over the pork to completely cover it. Once the bottom is done, flip and place on a wire rack that’s sitting over a baking sheet covered in foil. Spread the rub on all sides and top of the pork.
- Once your oven is preheated and pork rubbed, place into the oven and bake for anywhere between 8-10 hours. I did 10 hours for my 8 lb. roast, but if you have smaller sizes or bigger sizes, you will have to adjust accordingly. You essentially want the internal temperature to be about 190F.
- Remove the pork from the oven and cover with foil. Allow the pork to rest for 15 total minutes. Preheat oven to 500F.
- Once pork is rested and oven to at 500F, remove the foil tent from the pork and place into the oven. We will rotate the pork every 5 minutes to allow for even cooking of the skin (YAY CRACKLINS’). There may be smoke that comes out of your oven during this process due to the fat that dripped off during the roast time burning. You can either open the window or remove this fat previous to putting into the oven.
- Take the pork out of the oven and let rest for 15-20 minutes before slicing/digging in.
- Serve up for family and friends alike – the pork should be completely tender, easily seperating from the roast by pulling the meat off with your fingers.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Crispy Skin Slow Roasted Pork Shoulder contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Crispy Skin Slow Roasted Pork Shoulder can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Crispy Skin Slow Roasted Pork Shoulder recipe is designed to be PCOS-friendly. At 9209 calories per serving with 606g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 17 minutes total. Prep time is 12 minutes and cook time is 5 minutes. It makes 20 servings, so you can meal prep for multiple days.
Per serving: 9209 calories, 606g protein (26%), 6g carbs, 733g fat. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 9209 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 20 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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