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Home » Slow Cooker

Low FODMAP Pulled Pork With BBQ Sauce

Modified: Mar 27, 2025 · Published: Jul 16, 2023 · by Venessa Mandelkow · This post may contain affiliate links · 1 Comment

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Making low FODMAP pulled pork with BBQ sauce in a Crock Pot is a delicious way to prepare a pork roast. The roast is generously coated in low FODMAP BBQ sauce and slow-cooked throughout the day in the Crock Pot. The result is a rich, flavorful sauce that’s perfect for sandwiches, pizza toppings, nachos, or rice bowls.

bbq pulled pork on a hamburger bun.

We love having delicious crock pot recipes for quick dinners like Cuban pork sandwiches or chuck roast tacos. These recipes are a lifesaver on busy nights when the whole family is hungry and wants to eat NOW!

Jump to:
  • Why You'll Love This Recipe
  • Featured Ingredients
  • Step-By-Step Instructions
  • Tips
  • Ingredient Swaps
  • How To Serve Pulled Pork
  • Storage and Reheating
  • Low FODMAP Notes
  • FAQs
  • What To Serve With Pulled Pork
  • Additional Low FODMAP Pork Recipes
  • Love This Recipe?
  • Recipe

Why You'll Love This Recipe

  • All Day Slow Cooker Recipe - Perfect for the workday!
  • Only Nine Ingredients
  • Low FODMAP, Gluten Free, Dairy Free Recipe

Featured Ingredients

bbq pork ingredients.
  • Pork Shoulder Roast - Pork roasts have many names: pork butt, Boston butt, Boston shoulder, Boston butt roast, or shoulder roast. 
  • Tomato Puree - Canned tomato-based sauce in its simplest form, with one ingredient: tomatoes. Build the homemade 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. Use a gluten free option.
  • Liquid Smoke - It is the perfect shortcut for a smoky flavor without the grill.
  • 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 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

bbq sauce ingredients in slow cooker.

Step 1: 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.

pork roast in bbq sauce in a slow cooker.

Step 2: Nestle the pork roast into the sauce. Cook on low heat for 8-10 hours or until a meat thermometer reads an internal temperature of 195 degrees F. This high internal temperature is needed to break down connective tissues in the pork roast.

cooked pork roast on a cutting board.

Step 3: Using two large forks, remove the roast from the crock pot and place it on a cutting board. Allow the roast to rest for 30-45 minutes.

shredded bbq pork on a cutting baord with a fork.

Step 4: Shred the pork with two forks and discard any fatty pieces. Place the shredded meat back into the sauce. Serve the pulled pork on a baked potato, gluten free bun, with french fries or tater tots.

Tips

Meal prep this recipe in advance by placing all the ingredients in a freezer-friendly zip-top bag. Defrost in the refrigerator for 12-24 hours before cooking.

Slow cooker meals are not only for soups and stews! Make this delicious pulled pork a great alternative to heating the kitchen in the summer.

Ingredient Swaps

  • Vinegar - If you do not have apple cider vinegar, swap it for white vinegar or red wine vinegar. 
  • Chili Powder - If you do not have ancho chili powder, you can swap it for regular chili powder. However, most chili powders contain garlic. Double-check your ingredients if you cannot tolerate fructans. 

How To Serve Pulled Pork

Gluten Free Option: Serve it on a gluten free hamburger bun. Or shake it up with a baked potato or baked sweet potato!

Pizza Option: Use it as a pizza topping with extra BBQ sauce, fresh pineapple, and Monterey Jack cheese.

Rice Bowls: It is also great in a BBQ pork rice bowl with Instant Pot cilantro lime rice.

Nachos: Make BBQ pulled pork nachos with pickled jalapenos.

bbq pulled pork on top of a baked potato.

Storage and Reheating

Store: Store any leftovers in an airtight container in the refrigerator. Leftovers will last up to four days. 

Reheat: On a microwave-safe dish, heat an individual serving size in the microwave for 1-2 minutes or until warm. 

Freeze: Pulled pork freezes very 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.

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 dietitian.

  • Tomato Puree: Nothing but tomatoes are listed in the ingredients. Tested safe at two tablespoons per meal. 
  • Apple Cider Vinegar: Tested safe at two tablespoons per meal.
  • Brown Sugar: Safe at ¼ cup per meal.
  • Worcestershire Sauce: This one is a tricky ingredient. The ingredients list includes onion and garlic, but if used in small amounts, it packs a flavorful punch. It has also been tested safe at two tablespoons per meal. If even small amounts of garlic and onion bother you, omit it. A great alternative option would be a gluten free soy sauce, like the La Choy brand.
  • Liquid Smoke: This has not been tested, but the ingredients are water and smoke. I have personally tolerated it well. 
  • Ancho Chili Powder: Safe at one teaspoon per meal. 
  • Smoked Paprika: Safe at one teaspoon per meal. 

As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.

FAQs

Can I meal prep pulled pork in the crock pot the night before?

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.

How much pulled pork will feed one person?

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 that 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.

Can I use Low FODMAP BBQ sauce?

Yes! Just omit all the BBQ sauce ingredients in the pulled pork recipe, pour the 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.

How can I thicken the leftover homemade 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.

What To Serve With Pulled Pork

Serve the BBQ pork with low FODMAP coleslaw. The crunchy cabbage and the tangy dressing go great with the rich shredded pork. Other side dish options include gluten free pasta salad or low FODAMP potato salad.

Have leftover BBQ pulled pork? Make BBQ pulled pork rice bowls. It is the perfect way to repurpose BBQ pork.

Additional Low FODMAP Pork Recipes

  • Baked Ham Steaks
  • Pork Chop Casserole
  • Glazed Pork Tenderloin

Love This Recipe?

Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa

Recipe

bbq pulled pork on a toasted hamburger bun.

Low FODMAP Pulled Pork with BBQ Sauce

5 from 6 votes
Shredded pork drenched in BBQ sauce and cooked all day long in the crock pot.
Prep Time: 5 minutes minutes
Cook Time: 10 hours hours
Total Time: 10 hours hours 5 minutes minutes
Servings: 6 Servings
Author: Venessa Mandelkow
Pin Print (email required)

Equipment

  • 6 Quart Slow Cooker

Ingredients

  • 2-3 pounds pork roast
  • 29 ounces tomato puree canned
  • 1 cup brown sugar
  • ½ cup apple cider vinegar
  • 2 tablespoons worcestershire sauce
  • 1 teaspoon liquid smoke
  • 1 teaspoon smoked paprika
  • ½ teaspoon ancho chili powder
  • 2 teaspoons kosher salt
  • 2 teaspoons ground black pepper
Prevent your screen from going dark

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 an internal meat thermometer reads 195 degrees F. 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

Storage Notes:
Keep leftovers in an airtight container in the refrigerator and use within four days. Freeze cooled leftovers in a freezer-friendly container in the freezer. Use within four months for best results. 
Serving Options:
Pulled pork can be served in a bun, slider bun, on a BBQ pulled pork rice bowl, nachos, or as a pizza topping. 
Low FODMAP Notes:
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results.

Nutrition Information

Serving: 1 ServingCalories: 442kcalCarbohydrates: 31gProtein: 45gFat: 15gSugar: 28g
Love this recipe?Tag Us @Loveable_Lemons or #loveablelemons

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Comments

    5 from 6 votes (5 ratings without comment)

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    Recipe Rating




  1. Venessa Mandelkow says

    March 27, 2025 at 2:31 pm

    5 stars
    This BBQ pork is soo good as a topping for a baked potato!

    Reply
Writer sitting on rocks

Hello, I'm Venessa! After a diagnosis that would change how I cook and eat meals, I had to adapt my favorite recipes to be low FODMAP—turning what was once a sour lemon into something loveable. So join me on a delicious journey to falling in love with food again.

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pulled pork on a hamburger bun on a white plate.

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