Low FODMAP pulled pork on a bun with coleslaw and fries

Low FODMAP pulled pork from the slow cooker

How many times have I been looking jealously at how other people were eating a pulled pork sandwich at a food festival or at a barbecue. That always seemed like such a delicious dish.

Unfortunately, it usually also contains a lot of onion, so it was never a low FODMAP option. That’s why I thought it was about time to make a recipe for low FODMAP pulled pork and I did, from the slow cooker.

A dish with low FODMAP pulled pork

How to make low FODMAP pulled pork? 

You need pork shoulder to make pulled pork. You can get this easily from most butchers. Make sure you order unmarinated pork shoulder, then this is low FODMAP.

Other than that, this dish is actually super simple. I made my own spice mix to massage into the meat. 

I also made my own low FODMAP barbecue sauce. I partly added this to the meat in the slow cooker and used the rest to serve the pulled pork with.

Once you’ve marinated the meat, you put it in the slow cooker along with the barbecue sauce and then all you have to do is wait.

After about 5-6 hours you can pull the meat apart with two forks and your pulled pork is ready.

One ingredient you might have noticed is worchestershire sauce. This sauce contains onion and garlic. Monash University tested this and it is low FODMAP up to 2 tablespoons.

That’s why I used this in the barbecue sauce. If you prefer not to use this, you can replace the worchestershire sauce with 1 tsp soy sauce mixed with 1 tsp lemon juice or vinegar and 1/4 tsp sambal (red pepper paste).

Low FODMAP pulled pork on a burger bun with BBQ sauce

A tasty dish for the holidays

You may not immediately think of pulled pork when you think of a dish for Christmas or Thanksgiving. But this meat is also delicious at a festive dinner!

Serve with one or more tasty salads. For example, a classic coleslaw and a tasty green salad with burrata or an Asian salad.

You can also serve burger buns with it, because pulled pork is delicious on a bun. I like to use Schär’s gluten-free hamburger buns. Serve with a dollop of homemade barbecue sauce.

Add some fries, crunchy roasted potatoes or pommes duchesse and you have a wonderful main course. 

A bowl of low FODMAP pulled pork with two forks in it

Pulled pork with and without slow cooker

I’ve had a slow cooker for a while now. I borrowed one for a while and now I’ve bought one myself. I’m a fan!

I find it ideal to put a dish in the slow cooker in the morning and not have to worry about it anymore. In the evening, a delicious meal awaits you.

For example, I already shared this recipe for rendang from the slow cooker on the blog.

That is also the case with this pulled pork. The preparations are really not much work. You massage the spice mix into the meat the night before.

In the morning, brown the meat and put it in the slow cooker with a mixture of barbecue sauce and water. This is literally five minutes of work.

After that, you just have to wait for the device to do its job.

Slow cookers are also not expensive at all, you can get one 30-40 euro’s. I ended up buying a multicooker.

This pan has a slow cook function, but also many other useful functions. I have the Crock Pot Express.

Without slow cooker

If you don’t have a slow cooker or multi cooker, you can still make this dish. I would then recommend making the pulled pork in the oven.

Then put the pork shoulder together with the barbecue sauce mixture in an oven dish and set the oven to 150 degrees Celsius (300 F).

Cover with aluminum foil. You can also place the pork shoulder in an ovenproof pan with the lid on and place it in the oven.

The pulled pork is ready after about 6-8 hours. It can differ per oven how long the pulled pork needs.

A hand holding a bun with low FODMAP pulled pork and bbq sauce on top of it
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Low FODMAP pulled pork on a bun with coleslaw and fries

Low FODMAP pulled pork from the slow cooker


  • Author: Karlijn
  • Total Time: 0 hours
  • Servings: 45 servings 1x
  • Diet: Gluten Free

Description

Low FODMAP pulled pork, you’ll have to taste this! Delicious as a main or side dish, also for the holidays. Also with no slow cooker option. Gluten-free and lactose-free.


Ingredients

Scale
  • 1 kilo (35.3 oz) pork shoulder

For the spices mix

  • 2 tbsp brown sugar
  • 1 tbsp smoked ground paprika
  • 1 tsp chilli powder
  • 1 tsp cayenne pepper
  • 1 tsp ground cumin
  • 2 tsp allspice
  • 1 tsp ground cloves
  • 1 tbsp ground black pepper
  • 2 tsp salt

For the BBQ sauce

  • 400 ml (13.5 fl. oz) tomato passata
  • 40 ml (1.4 fl. oz) apple cider vinegar
  • 50 g (1.8 oz) brown sugar
  • 1 tbsp worchestershire sauce*
  • 2 tsp mustard
  • 1 tsp cumin
  • 1 tsp smoked ground paprika
  • 1/2 tsp salt
  • 1/2 tsp cayenne pepper

Instructions

  1. Mix all the ingredients for the spice mix together in a bowl.
  2. Pat the meat dry with kitchen paper and rub it with the spice mix. Massage the mix well into the meat on all sides.
  3. Cover the meat and put the meat in the refrigerator overnight.
  4. The next day: heat a teaspoon of butter in a pan and fry the meat on all sides for a few minutes, so that it is seared.
  5. Place the pork shoulder in the slow cooker. Then mix 5 tbsp barbecue sauce with 100 ml (3.4 fl. oz) water in a bowl and pour this over the pork shoulder after you have placed the meat in the slow cooker. Set the slow cooker on high for 5-6 hours.
  6. After this you can pull the pork apart with two forks.
  7. Check the text above the recipe for some tips on how to serve the pulled pork.

Notes

One ingredient you might have noticed is worchestershire sauce. This sauce contains onion and garlic. But Monash University has tested this and it is low FODMAP up to 2 tablespoons. That’s why I use it in the barbecue sauce. If you prefer not to use this, you can replace the worchestershire sauce with 1 tsp soy sauce with 1 tsp lemon juice or vinegar and 1/4 tsp sambal (red pepper paste).

  • Prep Time: 10 minutes
  • Waiting time: 1 night
  • Cook Time: 6 hours
  • Category: Dinner
  • Method: Slowcooker
  • Cuisine: International

Keywords: low FODMAP pulled pork, gluten-free pulled pork, lactose-free pulled pork, slowcooker pulled pork

A bowl of pulled pork with a plate behind it with pulled pork on a bun, coleslaw and fries

Together we go for a calm belly!

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