A pork roast is drenched in BBQ sauce and cooked all day in the crock pot. Shredded pork is piled high on a buttered baked potato and topped with BBQ sauce - dinner is done. Making Low FODMAP Pulled Pork in a Crock Pot is a delicious way to use a pork roast and homemade barbecue sauce.
Using a crock pot allows you to accomplish two things simultaneously - cook the pulled pork and the homemade BBQ sauce. Serve this saucy pulled pork on a baked potato, gluten-free hamburger buns, french fries, or tater tots. All are delicious options!
Ingredients
- Pork Shoulder Roast - Pork roasts have many names: pork butt, Boston butt, Boston shoulder, Boston butt roast, or shoulder roast. Any of them will work for pulled pork.
- Tomato Puree - Tomato-based sauce in the simplest form, with one ingredient - tomatoes. Build your BBQ sauce from the ground up.
- Apple Cider Vinegar - The perfect vinegar for a BBQ sauce.
- Brown Sugar - Light or dark brown sugar will work.
- Worcestershire Sauce - Brings a great umami flavor. See notes below on Low FODMAP.
- Ancho Chili Powder - Brings a great earthy, fruity flavor to the BBQ sauce.
- Smoked Paprika - Adds some smokey spice flavor notes.
- Salt and Pepper - Kosher salt and black ground pepper.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeInstructions
Add all the BBQ sauce ingredients to a 6-Quart Crock Pot liner or whatever brand of slow cooker you have. Stir until all BBQ ingredients are combined.
Add the pork roast to the crock pot. If the pork roast is fatty, trim off any excess fat. Cook on low heat for 8-10 hours or until a meat thermometer reads an internal temperature of 195 degrees F to break down connective tissues.
Remove the pork roast from the crock pot and place it on a cutting board. Allow the roast to rest for 30-45 minutes.
Shred the pork with two forks. Place the shredded meat back into the sauce.
Substitutions
- Vinegar - If you do not have apple cider vinegar, swap it for white vinegar.
- Chili Powder - If you do not have ancho chili powder, you can swap it for chili powder. However, most chili powders contain garlic. Double-check your ingredients if you cannot tolerate fructans.
- Cut of Pork - The best cut of pork for this recipe is a pork shoulder roast. However, if you want to use a pork loin roast or a pork loin, you can. It will be leaner and, therefore, can be a bit dry.
Variations
- BBQ Sauce - Use a grocery store low FODMAP certified version of BBQ sauce. Pour the entire bottle into the crock pot with the pork roast.
- Smoky Sauce - Add one teaspoon of liquid smoke to the BBQ sauce ingredients.
- Vinegar BBQ Sauce - Decrease the amount of brown sugar to ½ cup and increase the vinegar to ¾ cup. This will create a vinegar-based sauce versus a sweet-based sauce. This type is usually called Carolina pulled pork—a tangy vinegar-pulled pork option. Experience a taste of Carolina with this type of vinegar BBQ sauce.
- Spicy Sauce - Want a spicy BBQ sauce? Add ½ teaspoon of crushed red pepper flakes or more if you dare. Also, you can add a few dashes of your favorite hot sauce.
Low FODMAP Notes
In order for this pulled pork to be low FODMAP, you must use a low FODMAP BBQ sauce. The ingredients in the homemade BBQ sauce build on a tomato base and add FODMAP-friendly flavors. The worcestershire sauce has garlic and onion listed in the ingredients. However, it is minimal - test it yourself to be sure of your personal tolerance. Monash University has tested it safe at two tablespoons.
Storage
Store any leftovers in an airtight container in the refrigerator. Leftovers will last up to four days. Low FODMAP pulled pork freezes well and lasts up to four months in a freezer-friendly container. Freeze the leftover BBQ sauce and the pulled pork. This will help keep the pulled pork from drying out while defrosting.
Meal Planning
Pulled pork barbecue is a versatile meal for both lunch and dinner. Keep it simple and serve low FODMAP pulled pork in crock pot on gluten-free sandwich buns or Kaiser rolls. Serve it on a baked potato for a gluten-free option. Make Instant Pot mashed potatoes or roasted tiny potatoes and serve the pulled pork alongside it with the perfect glazed green beans or stuffed peppers. It is a great way to enjoy a sweet and spicy flavor profile for dinner.
Bring pulled pork sandwiches to a summer potluck with a large bowl of potato salad or pasta salad, or bring crockpot mac and cheese, loved by kids and adults. And the ultimate side dish paired with pulled pork - coleslaw. The crunch cabbage and carrots are soaked in a sweet, tangy dressing with the savory BBQ pork. Use leftovers in chili for a BBQ meat chili option.
FAQs
Yes! This is a great trick to getting dinner on the table, prepping the night before. Add the ingredients to the crock pot and keep it in the refrigerator. In the morning, remove the crock pot liner from the refrigerator and let it sit out for a bit, to take the chill off. Before you walk out the door, place the crock pot liner in the base and turn it on low.
The rule of thumb is generally ⅓ of a pound for an adult and ¼ of a pound for a child. However, if you are only serving pulled pork sandwiches, that will skew your numbers. If you are serving adequate sides to go with the pull pork sandwich, then ⅓ of a pound is a great guideline. Please note this is the weight before slow cooking the whole pork shoulder. Cooked pork will lose half of its original weight. Base your measurement on the precooked pork shoulder.
Yes! Just omit all the BBQ sauce ingredients in the pulled pork recipe, pour the leftover BBQ sauce over the pork roast, and cook as directed. Add some chicken broth or water if you need to thin out the BBQ sauce.
To thicken the BBQ sauce, put the leftover sauce in a saucepan on the stove top. Cook it over low heat and stir the reserved sauce on a low simmer until it reaches your desired thickness. Allow the BBQ sauce to cool and store it in an airtight container in the refrigerator. Use the leftover sauce on any leftover shredded pork.
Low FODMAP Pulled Pork in Crock Pot
Equipment
- Two Forks
Ingredients
- 2-3 Pounds Pork Roast
- 29 oz. Tomato puree
- 1 cup Brown sugar
- ½ cup Apple cider vinegar
- 2 Tablespoons Worcestershire sauce
- 1 teaspoon Smoked paprika
- ½ teaspoon Ancho chili powder
- 2 teaspoons Salt - Kosher
- 2 teaspoons Ground Black Pepper
Instructions
- In a 6-Quart crock pot, spray cooking spray to grease it. Add all the BBQ sauce ingredients. Stir until all BBQ ingredients are combined.
- If the pork roast is fatty, trim off any excess fat. Add the pork roast to the crock pot and cover. Cook on low heat for 8-10 hours or until a meat thermometer reads 195 degrees. This is important because it needs to reach that temperature to break down connective tissues.
- Remove the cooked pork roast from the crock pot and place it on a cutting board. Allow the meat to rest before shredding. Use two forks to shred the meat. Place the shredded meat back into the sauce.
- Serve on top of a baked potato, gluten-free hamburger bun, or french fries.
Notes
Nutrition Information
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