Crockpot Rump Roast

This is the ultimate “I’m having a long busy day and I won’t have time for dinner” recipe. I made this roast the other day when I planned a day out to a harvest festival with the kids. It was an hour drive, the weather was beautiful and the festival would close at 7 pm. I knew my kids would want to stay till closing time so that meant getting home at 8. I don’t know about your family, but in mine there is not a lot of time between “Mam, I’m hungry” and “I’m HANGRY!!!”, (kids and husband alike) so I needed dinner to be ready to go when I got home. This recipe delivered BIG TIME! Serve it on a salad, in a low carb wrap or just as is (it’s not set in stone that you have to have a side you know 😉 )

Ingredients (8 servings)

  • 1 3-4 lb rump roast. (or any roast really that is meant for slow cooking/roasting)
  • 1 onion, diced
  • 1 tablespoon ground black pepper
  • 1 tablespoon paprika
  • 2 teaspoons chili powder
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon mustard powder
  • 1/2 cup beef stock
  • NO SALT lol… I knew what you were thinking. I was sceptical at first too but after tasting it both me and my husband decided that salt really wasn’t necessary.


  1. Combine all spices in a bowl and mix well.
  2. Generously rub the roast with the spice mixture.
  3. Line the bottom of your crockpot with the diced onions.
  4. Place your seasoned roast on top.
  5. Poor in your beef stock.
  6. Cover and cook on low for 10 hours.
  7. Done! It’s that simple 🙂 Serve with salad or on a low carb wrap or just as is!

What I’ve learned…

  • The salt thing! I don’t think I have ever made a savory recipe without salt! This one really doesn’t need it though, so taste before you season.

Stats: I’m working on them as we speak since they weren’t included in the initial recipe. I’ll update as soon as I have them but didn’t want to leave y’all hanging since so many of you asked me for the recipe!


Published by Annika

Keto food enthusiast and fitness professional trying to educate and inspire people to take care of their body and mind through great tasting food and various ways of self care. In the process, I would also LOVE it if I could help ease the stress of dinner time in families by providing healthy and tasty ideas that will be a hit for the whole family.

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