This tender, juicy Low FODMAP Pulled Pork is made with boneless pork shoulder, a smoky homemade spice rub, and apple cider vinegar, ready in about 8 hours. The meat falls apart effortlessly when touched with a fork, soaking up the savory, sweet, and tangy juices. I love making this batch-cook friendly meal because it tastes just like the real deal without any tummy trouble.
Jump to RecipeWhy This Classic Works
I used to worry that skipping garlic and onion powder would leave my pulled pork tasting bland and uninspired. I discovered that using a generous amount of smoked paprika and cumin creates a depth of flavor that completely mimics traditional BBQ rub.
My first attempt failed because I didn’t add enough acidity to cut through the rich fat of the pork shoulder. Now, I always ensure there’s plenty of apple cider vinegar in the pot, which tenderizes the meat and balances the sweetness of the brown sugar perfectly.
Low FODMAP Pulled Pork Ingredients
- For the Pork:
- 4-5 lb (2kg) boneless pork shoulder (also known as Boston butt), excess fat trimmed
- 2 tbsp garlic-infused olive oil (ensure no garlic pieces are present)
- 1/2 cup water or Low FODMAP chicken broth
- For the Dry Rub:
- 1/4 cup brown sugar, packed
- 1 tbsp smoked paprika
- 1 tbsp sweet paprika
- 1 tsp ground cumin
- 1 tsp salt
- 1 tsp ground black pepper
- 1 tsp dried oregano
- 1/2 tsp mustard powder
- For the Sauce (Added later):
- 1/2 cup apple cider vinegar
- 1/4 cup maple syrup
- 2 tbsp tomato paste
How To Make Low FODMAP Pulled Pork
- Prepare the Rub: In a small bowl, whisk together the brown sugar, smoked paprika, sweet paprika, cumin, salt, pepper, oregano, and mustard powder until well combined and no lumps remain.
- Season the Meat: Pat the pork shoulder dry with paper towels, then rub the spice mixture generously over the entire surface of the meat, pressing it in to adhere.
- Sear the Pork: Heat the garlic-infused oil in a large skillet over medium-high heat. Add the pork and sear for 3-4 minutes on each side until a dark crust forms, then transfer it to your slow cooker.
- Slow Cook: Pour the water (or broth) gently around the sides of the pork (not over the rub) and cook on Low for 8-10 hours or High for 4-5 hours until the meat is falling apart.
- Finish the Sauce: Whisk the tomato paste, apple cider vinegar, and maple syrup into the juices in the slow cooker, then shred the pork with two forks and toss to coat in the liquid before serving.
Recipe Tips
- Check your spices: Ensure your spice blends are pure and don’t contain hidden “anti-caking agents” that might include high FODMAP ingredients like wheat or garlic.
- Don’t trim all the fat: Leave some of the fat cap on the pork shoulder as it renders down during cooking and keeps the meat moist, though you can skim excess grease before serving.
- Garlic oil matters: Use a commercially prepared garlic-infused oil where the garlic has been strained out, as fructans are water-soluble but not oil-soluble, making this safe.
What To Serve With Pulled Pork
I recommend serving this on gluten-free buns or atop a baked potato for a hearty meal. A side of homemade coleslaw with a vinegar-based dressing or mayonnaise (check labels) adds a crucial crunch to balance the soft meat.
How To Store
Store leftover pork in an airtight container in the refrigerator for up to 3 days. It freezes beautifully for up to 3 months; just add a splash of water or broth when reheating to prevent it from drying out.
FAQs
- Can I make this in an Instant Pot?
Yes, you can cook it on High Pressure for 60 minutes with a natural release. Reduce the added liquid to 1/2 cup total to account for less evaporation. - Is barbecue sauce low FODMAP?
Most store-bought sauces contain onion, garlic, or high fructose corn syrup. It is safer to make your own sauce or buy a specifically certified Low FODMAP bottle. - Can I use pork loin instead?
Pork loin is much leaner and will dry out if cooked for 8 hours. Pork shoulder or butt is essential for that shreddable texture.
Nutrition
- Calories: 350
- Total Fat: 20g
- Saturated Fat: 7g
- Cholesterol: 95mg
- Sodium: 450mg
- Total Carbohydrate: 8g
- Protein: 35g
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Low FODMAP Pulled Pork
8
servings15
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minutesTender, juicy Low FODMAP Pulled Pork with smoked paprika, brown sugar, and apple cider vinegar is ready in 8 hours. This easy slow cooker meal uses specific ingredients like garlic-infused oil to keep tummies happy without sacrificing flavor. It is perfect for meal prep or family gatherings.
Ingredients
For the Pork:
4-5 lb (2kg) boneless pork shoulder (Boston butt), trimmed
2 tbsp garlic-infused olive oil
1/2 cup water or Low FODMAP chicken broth
For the Dry Rub:
1/4 cup brown sugar, packed
1 tbsp smoked paprika
1 tbsp sweet paprika
1 tsp ground cumin
1 tsp salt
1 tsp ground black pepper
1 tsp dried oregano
1/2 tsp mustard powder
For the Sauce:
1/2 cup apple cider vinegar
1/4 cup maple syrup
2 tbsp tomato paste
Directions
- Prepare the Rub: In a small bowl, whisk together the brown sugar, smoked paprika, sweet paprika, cumin, salt, pepper, oregano, and mustard powder until well combined and no lumps remain.
- Season the Meat: Pat the pork shoulder dry with paper towels, then rub the spice mixture generously over the entire surface of the meat, pressing it in to adhere.
- Sear the Pork: Heat the garlic-infused oil in a large skillet over medium-high heat. Add the pork and sear for 3-4 minutes on each side until a dark crust forms, then transfer it to your slow cooker.
- Slow Cook: Pour the water (or broth) gently around the sides of the pork (not over the rub) and cook on Low for 8-10 hours or High for 4-5 hours until the meat is falling apart.
- Finish the Sauce: Whisk the tomato paste, apple cider vinegar, and maple syrup into the juices in the slow cooker, then shred the pork with two forks and toss to coat in the liquid before serving.
