This tender and crispy Low FODMAP Carnitas is made with juicy pork shoulder, garlic-infused olive oil, fresh orange juice, lime juice, and a blend of savory spices like cumin and smoked paprika. The result is succulent, shredded pork with perfectly golden, caramelized edges that is full of flavor but gentle on the stomach. This recipe creates a versatile protein perfect for a fun taco night or a hearty bowl, making enough for a large family dinner.

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Low FODMAP Carnitas Ingredients

2½ lbs pork shoulder or pork butt, cut into large chunks
2 tbsp garlic-infused olive oil (low FODMAP)
¾ cup fresh orange juice (safe serving size)
2 tbsp fresh lime juice
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
1 tsp salt
½ tsp black pepper
1 bay leaf
½ cup low FODMAP chicken broth
Optional garnish: chopped green tops of scallions (safe serving)

How To Make Low FODMAP Carnitas

Season the pork: In a small bowl, mix the salt, pepper, cumin, paprika, and oregano. Rub this spice mixture all over the large chunks of pork shoulder until they are evenly coated.
Sear the meat: Pour the garlic-infused olive oil into a large pot or Dutch oven and set it over medium heat. Add the pork chunks and cook them until they are lightly golden brown on all sides. This locks in the flavor.
Simmer the pork: Pour in the orange juice, lime juice, and chicken broth. Toss in the bay leaf. The liquid should come up partway up the sides of the pork.
Cook slowly: Cover the pot with a heavy lid and turn the heat down to low. Let the pork simmer gently for 2½ to 3 hours. You will know it is done when the meat is very tender and falls apart easily when poked.
Shred the meat: Remove the pork chunks from the pot and place them on a cutting board or large bowl. Discard the bay leaf. Use two forks to pull the meat apart into bite-sized shreds.
Crisp the edges: This is the most important step for texture. Place the shredded pork in a hot skillet with a little splash of the cooking juices, or spread it on a baking sheet under the broiler. Cook for 5–10 minutes until the edges are brown and crispy.
Serve hot: Transfer the crispy pork to a serving dish, sprinkle with green scallion tops if desired, and enjoy immediately.

Recipe Tips

Don’t Skip the Crisping: Traditional carnitas are known for having two textures: juicy inside and crispy outside. Whether you use a skillet or a broiler, this final step adds the signature “fried” texture without deep frying.
Choose the Right Cut: Pork shoulder (also known as pork butt/Boston butt) is essential. It has enough marbled fat to keep the meat moist during the long cooking process. Lean cuts like pork loin will dry out.
Garlic-Infused Oil: Garlic cloves are high FODMAP, but the carbohydrates that cause digestion issues are not soluble in oil. Using garlic-infused oil gives you the savory flavor you love without the stomach upset.
Orange Juice Safety: While large amounts of fruit juice can be high FODMAP, the amount used here (3/4 cup) distributed over 2.5 lbs of meat is within safe limits per serving. It adds sweetness and acidity to balance the rich pork fat.

What To Serve Low FODMAP Carnitas

These carnitas are incredibly versatile. For a classic approach, serve them inside warm corn tortillas (which are usually gluten-free and low FODMAP) to make soft tacos. Top them with fresh cilantro, a squeeze of lime, and the green tops of scallions. You can also serve the pork over a bowl of white rice or quinoa mixed with lime juice. For a lighter meal, pile the meat onto a crisp salad with lettuce, tomatoes, and sliced radishes.

How To Store Low FODMAP Carnitas Leftovers

Refrigerate: Store the leftover pork in an airtight container in the refrigerator for up to 3 to 4 days. Keep some of the cooking liquid separate; you can add a splash when reheating to keep the meat moist.
Freeze: Carnitas freeze very well. Place the cooled pork in a freezer-safe bag or container for up to 3 months. Thaw it in the fridge overnight before reheating in a skillet.

Low FODMAP Carnitas Nutrition Facts

Serving Size: 4 oz (approx 1/8 of recipe)

Calories: 340 kcal
Total Fat: 22g
Saturated Fat: 8g
Cholesterol: 95mg
Sodium: 450mg
Total Carbohydrate: 4g
Dietary Fiber: 0.5g
Sugars: 2g
Protein: 28g

Frequently Asked Questions

Can I make this in a slow cooker? Yes. Follow step 1 and 2 (searing the meat) on the stove, then transfer the meat and all liquids to a slow cooker. Cook on Low for 6–8 hours or High for 4–5 hours until tender. Finish by crisping the meat in a skillet or oven.
Is cumin low FODMAP? Yes, cumin and most dry spices are considered low FODMAP. However, always check spice blends (like “Taco Seasoning”) as they often contain hidden garlic or onion powder, which are high FODMAP.
Why use scallion tops only? The green tops of scallions (green onions) contain the onion flavor but are low in FODMAPs. The white bulb part contains higher levels of fructans and should be avoided on a strict low FODMAP diet.
Can I use lemon instead of lime? Yes, you can swap lemon juice for lime juice. Lime is more traditional for Mexican cuisine, but lemon will still provide the necessary acidity to tenderize the meat.

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