Pulled Pork Breakfast Tower

*FTC Disclaimer: This BBQ sauce was sent to me free for my consideration.  This is a sponsored post.  As always, all opinions are my own.*

As I mentioned in my last post, G Hughes Sugar Free is one of my favorite brands for low carb eating.  I’ve been purchasing their BBQ sauce for years, and love the variety of flavors they have in stores.  Typically I’ve purchased the honey BBQ in the past, and I don’t even know that I’ve seen the original flavor while shopping, so I was really excited when they sent me a bottle of it to try.  At only 2g carbs per serving for every flavor, you will never again wish you could find a delicious, tangy BBQ sauce while eating low carb.  Ketchup and BBQ sauce are some of my favorite condiments, and I’m so glad there is a brand that supplies sugar free options for those of us following a low carb diet.  I came up with the idea for this recipe a long time ago, but needed to think of a way to re-create a kind of doughy base that was sturdy enough to hold up the pork and an egg.  Mug cakes are so popular these days because of the low effort and little time it takes to make, so I incorporated that into the recipe as well!

I began by gathering my ingredients and prepping my slow cooker for the pork.  I highly recommend purchasing liners for your slow cooker – they make clean up so much easier!

Next I mixed together equal parts of salt, pepper, garlic powder, onion powder, and chili powder to make the rub for the pork.

After trimming some of the excess fat off the meat, I rubbed the seasoning on all sides of the pork and cooked it on low for 8 hours.  I let the meat rest for about 10 minutes before using two forks to shred it into smaller pieces.  I like to cook the pork over the weekend, and use it throughout the week in different recipes.  This is a great meal prepping technique and makes it extremely versatile to use later.

When I was ready to make the breakfast tower, I melted the butter in a ramekin in the microwave for about 25 seconds.  I cracked an egg into a separate bowl and beat it with a fork before adding it to the butter.  To that I added baking powder, heavy cream, coconut flour, and salt and used a spoon to mix it together until there were no lumps in the dough.  I microwaved it on high for 90 seconds, and then let it cool in there for about 3 minutes.  Caution: The ramekin will be hot!  You can use a mug for this step if you do not have a ramekin on hand.

While the base cooled, I melted butter in a large pan over medium-low heat and fried one egg for a few minutes on each side to set the whites.  I like a runny yolk, but feel free to cook your eggs however you prefer.  I also mixed BBQ sauce with about a half cup of pulled pork until each piece was coated.  I don’t like to drown the pork in sauce, because the flavor of the pork on its own is delicious; I recommend using just enough to add some tang without overpowering the meat itself.  To assemble, I used a butter knife to loosen the cake from the ramekin and laid it on a plate.  I piled the pork on the cake, and laid the egg on top, seasoning it with salt and pepper.  You can drizzle a little extra BBQ sauce on top or leave it as-is.  Once the pork is cooked this really only takes a few minutes to make, which is why it’s the perfect weekday breakfast.  It’s hearty and filling and super delicious, and the G Hughes Sugar Free BBQ sauce adds the perfect amount of tangy goodness.  With the rest of the pork you could make pork nachos using pork rinds as the base, tacos using either low carb tortillas or lettuce wraps, or chop it up and make pork “fried rice” using cauliflower.  The possibilities are endless!

Thank you so much to G Hughes Sugar Free for providing the BBQ sauce for this recipe, and for making delicious products that are perfect for people who follow a low carb diet.   Look for the ketchup and BBQ sauces at your local grocery store, and be sure to check out their Instagram (@ghughessugarfree) and Facebook page (G Hughes Sugar Free) for more information!

Pulled Pork Breakfast Tower

Prep Time: 20 minutes

Cook Time: 8 hours, 5 minutes

Total Time: 8 hours, 25 minutes

Yield: 1 breakfast tower

Serving Size: 1 breakfast tower


  • Pork Shoulder
  • 1tblsp salt
  • 1tblsp pepper
  • 1tblsp chili powder
  • 1tblsp onion powder
  • 1tblsp garlic powder
  • 3-4lbs boneless pork shoulder

Mug Cake Base

  • 1/2tblsp butter
  • 1 egg
  • 1tblsp coconut flour
  • 1/2tsp baking powder
  • 1tblsp heavy cream
  • Pinch of salt

Assembled Tower

  • 1 mug cake base
  • 1/2c shredded pork (about 3oz)
  • 2tblsp G Hughes Sugar Free BBQ sauce
  • 1tblsp butter
  • 1 egg
  • Salt
  • Pepper


  • Mix together the salt, pepper, onion powder, garlic powder, and chili powder and rub evenly on the pork shoulder.
  • Place pork in the slow cooker and cook on low for 8 hours; let meat rest 10 minutes and use two forks to shred.
  • Melt 1/2 tablespoon butter in a ramekin for 25 seconds in the microwave.
  • Beat one egg and add it to the butter along with coconut flour, heavy cream, baking powder, and salt; use a spoon to mix ingredients together into a dough until all lumps are gone.
  • Cook in the microwave for 90 seconds; let cool at least 3 minutes – ramekin will be hot!
  • Melt 1 tablespoon butter in a pan over medium-low heat; crack an egg into the pan and cook until whites are set and yolk is still loose (or until desired texture is achieved).
  • Add BBQ sauce to about 1/2 cup of pulled pork and stir until each piece is coated.

To assemble: Use a butter knife to loosen the mug cake from the ramekin and place on a plate. Add pork to the cake and top with the fried egg and a little salt and pepper.

Nutritional Information

Per breakfast tower: 481 calories, 8g total carbs, 5g net carbs, 39g fat, 25g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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