Low FODMAP Slow Cooker Pulled Pork
Tender low FODMAP slow cooker pulled pork that melts in your mouth. Set it and forget it for easy, flavorful meal prep.
Instructions
- 1
Pat pork shoulder dry with paper towels. Trim excess fat, leaving a thin layer for flavor.
- 2
In a small bowl, combine brown sugar, smoked paprika, chili powder, cumin, salt, pepper, oregano, and cayenne. Mix well.
- 3
Rub the garlic-infused oil all over the pork shoulder.
- 4
Apply the spice rub generously to all sides of the pork, pressing it into the meat.
- 5
In a separate bowl, whisk together broth, apple cider vinegar, tomato paste, and Dijon mustard.
- 6
Place pork in a 6-quart slow cooker fat side up.
- 7
Pour the liquid mixture around (not over) the pork to preserve the spice crust.
- 8
Cover and cook on LOW for 8-10 hours or HIGH for 5-6 hours, until pork is fork-tender and shreds easily.
- 9
Transfer pork to a large cutting board and let rest for 10 minutes.
- 10
Using two forks, shred the pork into bite-sized pieces, discarding any large fat pieces.
- 11
Skim excess fat from the cooking liquid. Pour 1-2 cups of the cooking liquid over shredded pork to keep it moist.
- 12
Serve on gluten-free buns, over rice, or in corn tortillas. Top with green onion tops and BBQ sauce if desired.
FODMAP Notes
Pork is naturally low FODMAP and contains no FODMAPs. This recipe uses garlic-infused oil for flavor without the FODMAPs. All spices used are FODMAP-free. Apple cider vinegar is low FODMAP. Tomato paste is safe at 2 tbsp. If using BBQ sauce, check ingredients - many contain high FODMAP ingredients like onion, garlic, and high fructose corn syrup. Make your own or choose certified low FODMAP brands. Green parts of spring onions are safe; avoid white parts.
Tips
- 💡 For deeper flavor, refrigerate rubbed pork overnight before cooking
- 💡 Don't skip the resting period - it allows juices to redistribute
- 💡 Save the cooking liquid - it makes incredible pulled pork sandwiches when mixed back in
- 💡 Freeze in portions with liquid for easy future meals
- 💡 For crispy bark, broil shredded pork for 3-4 minutes after shredding
- 💡 Meal prep champion - freezes perfectly for up to 3 months
Recipe Notes
This slow cooker pulled pork is the ultimate set-it-and-forget-it meal. The low and slow cooking method transforms tough pork shoulder into incredibly tender, flavorful meat that falls apart at the touch of a fork. Make it on Sunday and eat well all week long.
Why Slow Cooker Pulled Pork?
- Hands-Off Cooking: Just 15 minutes of prep, then walk away
- Incredible Flavor: Long cooking develops deep, complex flavors
- Budget-Friendly: Pork shoulder is an inexpensive cut
- Meal Prep Dream: Makes 8+ servings, perfect for weekly meals
- Versatile: Use in countless ways throughout the week
Pork Shoulder vs. Pork Loin
Pork Shoulder (Recommended):
- Higher fat content keeps meat moist during long cooking
- Becomes incredibly tender and easy to shred
- More flavorful due to marbling
- Perfect for pulled pork
Pork Loin (Not Recommended):
- Lean cut that dries out during slow cooking
- Doesn’t shred well - better for slicing
- Use only if cooking on HIGH for shorter time
Cooking Time Guide
Low Setting (Recommended):
- 8-10 hours for fall-apart tender pork
- Better flavor development
- More forgiving - won’t dry out
High Setting:
- 5-6 hours for tender pork
- Good for when you’re short on time
- Monitor closely to prevent drying
Serving Suggestions
- Pulled Pork Sandwiches: Serve on gluten-free buns with coleslaw
- Taco Night: Use corn tortillas with lettuce, cheese, and salsa
- Over Rice: Create a pulled pork bowl with rice and vegetables
- Breakfast Hash: Mix with potatoes and top with eggs
- Salad Topper: Add warm pulled pork to mixed greens
- Nachos: Layer over tortilla chips with lactose-free cheese
- Pizza Topping: Use on gluten-free pizza crust
Low FODMAP Sides
- Coleslaw with mayo-based dressing (no onion/garlic)
- Air-fried potatoes or sweet potato fries
- Corn on the cob
- Roasted carrots
- Green bean salad
- Quinoa or rice pilaf
Storage
- Refrigerator: Store in airtight containers with cooking liquid for up to 5 days
- Freezer: Portion into freezer bags with liquid, freeze flat for up to 3 months
- Reheating: Microwave with a splash of liquid, or reheat in skillet over medium heat
FODMAP Stacking Note
Pork contains zero FODMAPs, making this an excellent protein choice for meal prep. The spices and seasonings are all FODMAP-free. Watch your portion sizes for sides - if serving with corn tortillas or bread, keep to recommended low FODMAP portions (2 small corn tortillas or 1 slice gluten-free bread).
Make Your Own Low FODMAP BBQ Sauce
Quick Recipe:
- 1 cup tomato sauce (low FODMAP portion)
- 2 tbsp maple syrup or brown sugar
- 2 tbsp apple cider vinegar
- 1 tbsp garlic-infused oil
- 1 tsp smoked paprika
- 1/2 tsp Dijon mustard
- Salt and pepper to taste
Simmer all ingredients for 10 minutes until thickened.
Troubleshooting
Dry pork? You’ve overcooked it or used pork loin. Stick with pork shoulder and don’t exceed cooking times. Mix in cooking liquid to rehydrate.
Not tender enough? Cook longer. Some cuts need up to 10 hours on low. The meat should shred with no resistance.
Bland flavor? Increase the spice rub or add salt. You can also reduce the cooking liquid on the stovetop after cooking to concentrate flavors.
Too fatty? Trim more fat before cooking and skim thoroughly after cooking. Some fat is necessary for moisture and flavor.
Meal Prep Strategy
This recipe is designed for meal prep. Here’s a weekly plan:
- Monday: Pulled pork sandwiches with coleslaw
- Tuesday: Pulled pork tacos with salsa and lettuce
- Wednesday: Pulled pork rice bowls with roasted vegetables
- Thursday: Pulled pork breakfast hash with eggs
- Friday: Pulled pork nachos with lactose-free cheese
Freeze remaining portions for future easy meals.
Crispy Pulled Pork (Optional Step)
For restaurant-quality crispy edges:
- Spread shredded pork on a baking sheet
- Drizzle with 2 tbsp cooking liquid
- Broil on high for 3-4 minutes until edges crisp
- Watch carefully to prevent burning
- This adds incredible texture contrast