Enjoy delicious low FODMAP pork chops with sliced potatoes. It has a creamy dairy free sauce that is also gluten free. Perfect for anyone on a low FODMAP diet and enjoyed by the whole family.
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Why You'll Love This Recipe
- Made from scratch sauce - No condensed soups
- Old fashioned casserole from Grandma’s Recipes
- Low FODMAP, Dairy Free and Gluten Free
Featured Ingredients
- Pork Chops - I like to use bone-in chops. This type of pork chop helps maintain moisture and adds flavor.
- Potatoes - Yukon Gold potatoes are my favorite because I do not have to peel them.
- Chicken Broth - Use homemade or low FODMAP broth option.
- Gluten Free Flour - This is used to thicken the sauce. Bob’s Red Mill 1-to-1 in the blue bag works great.
- Dairy Free Butter - Needed to add fat to the sauce.
- Milk - Makes the sauce creamy. Use unsweetened almond, coconut, or regular milk, depending on your tolerance.
- Worcestershire Sauce - Just a bit to add additional flavor. It does list garlic and onion in the ingredients, but Monash University has tested it safe at two tablespoons per meal. I like the Lea & Perrins brand, which is also gluten free.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Add a tablespoon of avocado oil to a large skillet. Turn the heat to medium-high, and once the oil gets hot, add the pork chops to the skillet. If they do not all fit in the pan, do it in batches. Keep them in a single layer, and do not overcrowd the pan.
Sprinkle a bit of salt and pepper over the tops of the chops.
Step 2: Using tongs, flip the pork chops once the underside gets golden brown, about 5-8 minutes. Cook the other side for 3-4 minutes.
This step will not completely cook the pork chops. It is just to sear in the juices and add some color. Remove the pork chops from the skillet and set aside. A clean plate works great for this.
Step 3: In the skillet used for the pork chops, add the butter and melt over medium-low heat. Scrape the skillet to loosen all the brown bits. That is flavor and makes the sauce even better.
Step 4: Sprinkle the gluten free flour over the melted dairy free butter. With a flat whisk, whisk until the flour is incorporated into the butter. No flour should remain; it will clump up.
Need a flat whisk? I bought this one on Amazon years ago. I love it for making gravy and sauces.
Step 5: Slowly add a quarter cup of broth and whisk again. Once the liquid is absorbed, add another quarter cup. Keep doing this until all the broth is gone and the sauce resembles gravy. Keep whisking until lump-free.
Step 6: Turn the heat down to low. Add the unsweetened almond milk and whisk again.
Step 7: Next, add the Worcestershire sauce, salt and pepper. Whisk until combined. Remove from the heat and set aside.
Step 9: Wash and slice the potatoes. To slice the potatoes quickly, use a mandolin with the finger guard on. Otherwise, a sharp knife and cutting board will work, too. It is important to keep the potatoes the same size so they cook evenly.
Layer the sliced potatoes equally in a 9x13-inch baking dish. Sprinkle the potatoes with salt and pepper.
Step 10: Next, place the fried pork chops on top of the potatoes. Pour any pork chop juice that remains on the plate over the pork chops. That is flavor, baby!
Step 11: Grab the sauce and pour it over the pork chops. It will soak into the potatoes.
Step 12: Cover and bake at 350 degrees F for 45 minutes or until the pork chops reach an internal temperature of 145 degrees F taken with a meat thermometer. Make sure the potatoes are fork-tender before removing them from the oven.
Tips and Tricks
Allow the casserole to rest for five to ten minutes after taking it out of the oven. Doing this will rest the meat for a tender pork chop and allow the sauce to thicken.
For meal prepping in advance tips: Make sure the potatoes are covered with the sauce. Potatoes will oxidize (turn black) unless covered in sauce when they hit the air. Also, be aware that the cooking time will be longer since the dish will be chilled.
Ingredient Swaps
- Pork Chop Options: Use boneless pork chops or sliced pork loin. Be sure to use thick chops versus thin chops. The thin chops will cook quicker than the potatoes and dry out.
- Potato Options: Russets will work. Just peel them.
Storing And Reheating
Store: Keep any leftovers in an airtight container in the refrigerator for up to four days.
Reheat: It will be easier to reheat the pork chop if it is diced into bite-size pieces. Heat in the microwave for 1-2 minutes.
Freeze: Place in an airtight container in the freezer for up to four months. Dice the pork chop into smaller pieces for easier defrosting and reheating.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Pork Chops - Unseasoned, plain pork chops do not have any detectable FODMAPs.
- White Potatoes - Sate at ¼ cup or 75 grams per meal.
- Chicken Broth - Use a version without garlic or onion listed in the ingredients.
- Gluten Free Flour - Safe at ⅔ cup or 100 grams per meal.
- Dairy Free Butter - Safe at 1 tablespoon or 19 grams per meal.
- Unsweetened Almond Milk - Safe at 1 cup or 240 grams per meal.
- Worcestershire Sauce - Safe at 2 tablespoons or 42 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Yes! All purpose flour will not hydrate and clump like gluten free flour, so the photos will look different, but it will still thicken the sauce and work great.
Yes! Use butter that is salted. It will work great! Be aware it will no longer be a dairy free recipe.
Sure! You will need to use two, 9x13-inch baking pans.
Sure! Skip frying the pork chops (all they need is to be warmed) and just start with melting the dairy free butter to make the sauce.
What Can I Serve With Pork Chop Casserole
Serve this pork chop casserole with a side of green beans and a leafy green salad with dairy free ranch dressing. Other vegetable side dish options include gluten free corn pudding, low FODMAP roasted vegetables, or dairy free green bean casserole.
Additional Low FODMAP Casserole Recipes
- King Ranch Casserole - A great Tex-Mex recipe with a gluten free sauce.
- Tater Tot Casserole - Ground beef in a gluten free sauce with veggies and tater tots.
- Wild Rice and Ham Casserole - Using nutty, chewy wild rice in a gluten free cheesy sauce with diced ham
Still looking for a low FODMAP dinner recipe? Discover something new or a modified old favorite!
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Recipe
Low FODMAP Pork Chop Casserole
Equipment
- Baking Pan 9x13-inch
Ingredients
- 4 pork chops bone-in
- 1 tablespoon avocado oil
- 3 tablespoons dairy free butter (Note 1)
- 2 cups chicken broth Low FODMAP (Note 2)
- 3 tablespoons gluten free flour (Note 3)
- ½ cup milk or unsweetened almond milk (Note 4)
- 1 teaspoon worcestershire sauce
- 1 teaspoon ground black pepper divided
- 1 teaspoon kosher salt divided
- 6-8 yukon gold potatoes sliced
Instructions
- Add avocado oil to a large skillet over medium-high heat. Add the pork chops to the skillet. If they do not all fit in the pan, do it in batches. Sprinkle ¼ teaspoon of salt and pepper over the tops of the chops.
- Flip the pork chops once the underside gets golden brown, about 5-8 minutes. Cook the other side for 3-4 minutes. This step will not completely cook the pork chops; it is just to sear in the juices and add some color. Remove the pork chops and set aside on a plate.
- Add the dairy free butter to the skillet and melt over medium-low heat. Sprinkle the gluten free flour. With a flat whisk, whisk until the flour is incorporated into the butter.
- Slowly add a quarter cup of broth and whisk. Once the liquid is absorbed, add another quarter cup. Keep doing this until all the broth is gone and the sauce resembles gravy.
- Turn the heat down to low. Add the milk and whisk again. Next, add the Worcestershire sauce, ½ teaspoon salt and pepper. Whisk until combined. Remove from the heat and set aside.
- Wash and slice the potatoes. To slice the potatoes quickly, use a mandolin with the finger guard on. Otherwise, a sharp knife and cutting board will work, too. Layer the sliced potatoes in a 9x13-inch baking dish. Sprinkle the potatoes with ¼ teaspoon of salt and pepper.
- Next, place the fried pork chops on top of the potatoes. Pour any juice that remains on the plate over the pork chops.
- Grab the sauce and pour it over the pork chops. It will soak into the potatoes. Cover with aluminum foil and bake at 350 degrees F oven for 45 minutes or until pork chops reach an internal temperature of 145 degrees F.
- Remove from the oven. Allow the casserole to rest for five to ten minutes. This will rest the meat and allow the sauce to thicken. Garnish with chopped green onions and serve.
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