Low FODMAP BBQ Pulled Pork
Smoky, saucy, and fall-apart tender, this slow-braised pulled pork is the kind of crowd-pleaser that disappears fast — and it serves eight, so there's plenty to go around. For anyone managing a sensitive gut, BBQ can feel like a minefield: most store-bought sauces are loaded with onion, garlic, and high-fructose corn syrup, all of which can trigger symptoms. This recipe sidesteps those pitfalls entirely by building deep, garlicky flavor from infused olive oil (the fructans stay behind in the solids, so the oil is safe to use freely) and sweetening the homemade sauce with maple syrup instead. Drained diced tomatoes, apple cider vinegar, tamari, and smoked paprika come together into a rich, tangy sauce that tastes like it took all day — because, honestly, the low-and-slow braise kind of did. The pork shoulder gets seared until deeply browned, then braised in a Dutch oven for four-plus hours until the collagen breaks down and the meat shreds effortlessly. Finishing it all back in the braising liquid with the BBQ sauce means every strand is coated in smoky, sticky goodness. A handful of scallion greens on top adds a fresh pop of color without any of the fructan load that comes from the white parts.
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Learn more →Ingredients
8 servings
For the pork
- 3 lb bone-in pork shoulder (boston butt)
- 2 tbsp garlic-infused olive oil
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp brown sugar
- 1 tsp kosher salt
- ½ tsp black pepper
- ½ tsp dried mustard
- ½ cup chicken broth
For the BBQ sauce
- 1 can (14.5 oz) diced tomatoes, drained
Ingredient noteA serving of up to about 1/2 cup canned tomatoes of diced tomatoes is low in FODMAPs, and this recipe stays within that amount, making it likely fine for most people. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
- ¼ cup maple syrup
- 3 tbsp apple cider vinegar
- 2 tbsp tomato paste
Ingredient noteA serving of up to about 2 tablespoons of tomato paste is low in FODMAPs. This recipe contains only about 1 teaspoon per serving, making it likely Low FODMAP. If you prefer to always avoid tomato paste, please tap it and change its rating to Red.
- 1 tbsp tamari
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ¼ tsp cayenne pepper (optional)
- ½ tsp kosher salt, plus more to taste
For serving
- 4 scallions, green tops only, thinly sliced (optional)
Can be omittedscallions
Instructions
- 1
Heat the oven to 325°F (165°C). In a small bowl, stir together the smoked paprika, cumin, brown sugar, 1 tsp kosher salt, black pepper, and dried mustard to form the spice rub.
- 2
Pat the pork shoulder dry with paper towels. Rub the garlic-infused olive oil all over the surface, then press the spice rub evenly onto all sides.
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