FODMAP Friendly Pulled Pork

June 24, 2015
FODMAP Friendly Pulled Pork

Winter means short days and limited daylight hours. So what better way to get things done than have a FODMAP friendly dinner that is versatile, delicious and basically cooks itself!

In a couple of weeks we are holding a house warming at our new place and I’m thinking that my pulled pork recipe just might be making an appearance. We have too many people coming to be able to have them all sit down for a dinner party, so my thoughts were that we need something that can be eaten with our hands and will fill everyone up on a potentially chilly night. I also like to be able to eat the same food as my guests so its great to be able to serve them up something delicious that I can enjoy also. And of course everyone eating with their hands means minimal dishes!!

The great thing about this recipe is that is features lots of tasty herbs and spices to ensure it is not lacking in flavour. The concept of rubbing these herbs and spices into the meat and leaving the flavours to develop overnight guarantees a tasty end product! What better way to allow me to have more spare time to organise other bits and pieces for the party than being able put my pork shoulder into the slow cooker that morning and by the time the guests arrive they will be wondering what smells so good!

There are a number of ways to serve your FODMAP friendly pulled pork, its super versatile. In recent times I’ve served it in tortillas with a homemade coleslaw topped with spicy mayo or on a hot summers night accompanied by a tomato, mint and parsley salad and a side of crunchy green beans. But with everyone likely to be huddled around a bonfire I’m thinking it would be perfect in a sourdough roll and I’ll make a homemade gravy from the juices that are left in the slow cooker once I remove the pork! For me, I’ll make sure that I get a spelt sourdough roll to ensure its FODMAP friendly. Now just to decide what to make for dessert!


2kg piece pork shoulder – ask your butcher to tenderise it for you

4 tsp smoked paprika

4 tsp sea salt

2 tsp whole black peppercorns

3 tsp whole fennel seeds

2 tsp ground cumin

2 tsp ground cinnamon

3 tsp chilli flakes

3 tbsp olive oil

2 bay leaves

1/2 cup red wine

1/2 cup white vinegar

1/2 tin chopped tomatoes

2 tbsp rice malt syrup


1. Place the peppercorns, fennel seeds and chilli flakes in a mortar and pestle and grind until fine. Add the paprika, sea salt, cumin and cinnamon and mix well to combine.

2. Massage the spice mix well into the pork shoulder then place in the fridge overnight to allow the flavours to develop.

3. The next morning, remove the pork from the fridge and heat the olive oil in a large frypan. Once the oil is hot, brown the pork on all sides and then place in a slow cooker.

4. Add to the slow cooker the bay leaves, red wine, vinegar, chopped tomatoes and rice malt syrup then allow to cook on low for at least 8 hours.

5. After 8 hours your pork should VERY tender and literally pull apart!

If you’re interested in how I end up making my gravy, leave me a comment and I can post the recipe for that too!





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  • Reply bella January 14, 2016 at 9:21 am

    Hi there

    cooking this for my sister-in-law who is fructose malabsorption, dairy, gluten.
    I’m not going to get rice malt syrup but wondering can i use 2 tblsp of brown sugar instead.
    also can you send me the recipe for the “gravy”? is it like a bbq sauce?
    do you have a mustard sauce as well i see in the picture?
    Many thanks

    • Reply Melissa January 14, 2016 at 9:34 am

      Hi Bella! Sounds like your sister-in-law is very lucky to have someone who is confident in cooking for her, well done! It can often be daunting cooking for those with FM – let alone dairy and gluten intolerances also. Most people with FM should tolerate a substitution of brown sugar, the other option would be to use a pure maple syrup if you have one. As brown sugar and maple syrup are much sweeter than rice malt syrup, you could probably substitute with half quantities, just taste as you go to see how the flavour is developing. The gravy is just a reduction of the cooking liquid – strain the cooking liquid once your meat is ready to be pulled and transfer into a clean pot. Allow to reduce until it starts to thicken, you may need to add a little cornflour to help this process, just make sure you have a maize based cornflour so it is gluten free. Finish by seasoning with salt and pepper. It like to use this gravy to mix through the pulled meat at the end so it’s really juicy so it’s more like a Jus than a BBQ sauce. The other sauce in the picture is a homemade mayonnaise, it’s so yellow because it’s made with farm laid egg yolks. Home made mayonnaise should be ok for those who are FM. Hope that helps! We would love to hear how your meal goes – feel free to email us some photos! Melissa x

      • Reply Bella January 14, 2016 at 9:43 am

        Many thanks Melissa. I’ll try with half quantities and go from there. Actually we have lits of family functions and have developed/ adapted
        a few recipes that everyone now loves.
        I like the challenge and feel its harder for her than for me for one meal.

        • Reply Melissa January 14, 2016 at 9:59 am

          I’m sure she really appreciates it!

  • Reply Lucila July 6, 2016 at 9:30 pm

    I’ve made this once and it was delicious, thank you. I want to make it again but am curious… do you trim the fat or leave it on? I trimmed last time. The gravy ended up a little too salty… perhaps that was why??? Any tips? I used a 2kg shoulder, at least.

    • Reply Melissa July 6, 2016 at 9:37 pm

      Glad you enjoyed it Lucila! I usually leave most of the fat on, it helps keep the meat nice and moist. If you feel it was too salty, I’d suggest reducing the sea salt in the rub. You can always add a little more salt at the end if you feel like it’s not quite enough.

  • Reply Carol August 8, 2016 at 12:36 pm

    Hi Melissa can you please send me the recipe for the gravy I have done the pulled pork before and I am really interested as to how it will taste with the gravy your pulled pork is sensational .
    Kind regards


    • Reply Melissa August 10, 2016 at 7:07 pm

      Hi Carol, so glad you enjoy the pulled pork recipe! The gravy is super simple, it’s just a matter of straining the cooking liquid and then transferring into a clean pot. Simmer the liquid to form a reduction and season with salt and pepper. You can use a little cornflour to thicken to your liking.

  • Reply Patricia June 12, 2017 at 8:12 pm

    Made this for the first time tonight, was very very tender. A little hot for me so will make it with less chilli next time. Just served it with cabbage and mashed potatoes, along with a jus made from the juices. Plenty left for lunches tomorrow with wraps or buns.

    • Reply Melissa October 18, 2017 at 10:50 pm

      Sounds very successful Patricia! Glad to hear you’ll be making it again, even if it is with a little less chilli! Enjoy.

  • Reply Mandy Patterson February 21, 2018 at 8:54 am

    Hi I am making this for dinner tonight and (sorry for the late notice) I would looooooove the recipe for the gravy. I am having it with your slaw from the burger recipe. I am so happy I found your recipes, they’re amazing and I can’t tell you how nice it is to be able to eat yummy food that doesn’t make men feel bloated and awful. Thanks 😊

  • Reply Mandy Patterson February 21, 2018 at 5:49 pm

    ok somehow I missed this before but I see that the gravy recipe is already here – please disregard my previous comment (I’m such a ditz)!

    • Reply Melissa April 6, 2018 at 10:17 pm

      All good Mandy! Hope you enjoyed!! 😊

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