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    Home » Slow Cooker » Low FODMAP BBQ Pork Sandwiches

    Low FODMAP BBQ Pork Sandwiches

    Published: May 26, 2018 | Updated: Aug 13, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Low FODMAP BBQ Pork Sandwiches
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    Low FODMAP BBQ Pork Sandwiches are an easy slow cooker main dish that is perfect for serving a crowd or enjoying as leftovers throughout the week.

    Low FODMAP BBQ Pork Sandwiches

    Why I love this recipe and think you will, too:

    1. It’s low in FODMAPs.
    2. It’s made in the slow cooker.
    3. It only uses the slow cooker. (Yay for easy cleanup!)
    4. It features pork roast (one of my favorite protein foods because it’s tasty, versatile, and budget-friendly)
    5. It can serve a crowd or be enjoyed for multiple meals.

    Shopping list

    To make this slow cooker pulled pork, add these ingredients to your shopping list:

    • Canned 100% tomato puree – 1 (10.75-ounce) can
    • Tomato paste – 2 tablespoons
    • Granulated sugar – ⅓ cup
    • Red wine vinegar – ¼ cup
    • Garlic-infused oil – 1 tablespoon
    • Worcestershire sauce – 1 tablespoon
    • Smoked paprika – 1 teaspoon
    • Salt – ½ teaspoon
    • Optional: Cayenne pepper – ⅛ teaspoon
    • Pork butt or shoulder roast – 2 ½ pounds
    • Low FODMAP bread or hamburger buns – 8
    Low FODMAP BBQ Pork Sandwiches

    Low FODMAP notes

    In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

    Canned tomatoes have a low FODMAP serving of ½ cup or 100 grams. Larger servings contain higher amounts of fructose in excess of glucose.

    Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

    Red wine vinegar is low FODMAP in servings of 2 tablespoons or 42 grams.

    Smoked paprika: A low FODMAP serving is 1 teaspoon or 3 grams.

    Tomato paste is low FODMAP in servings of 2 tablespoons or 28 grams.

    Worcestershire sauce has been laboratory-tested for FODMAPs by Monash University (the creators of the low FODMAP diet). Although typically made with higher FODMAP ingredients (like garlic or molasses), Worcestershire sauce is considered low FODMAP in servings of 2 tablespoons or 42 grams.

    Sides

    Consider serving these sandwiches with:

    • Baby carrots and strawberries (two no-FODMAP options)
    • Plain potato chips (up to 30 grams is low FODMAP) and cucumber slices (a no-FODMAP veggie)
    • Low FODMAP Dilly Potato Salad and grapes (a no-FODMAP fruit)

    Similar recipes

    • Low FODMAP Spicy Salmon Salad Sandwiches
    • Low FODMAP Tandoori Chicken (Slow Cooker Option)
    • Low FODMAP Pork Paella
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    Low FODMAP BBQ Pork Sandwiches

    Low FODMAP BBQ Pork Sandwiches


    ★★★★★

    5 from 2 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 8 hours 5 minutes
    • Yield: 8 1x
    • Diet: Low Lactose
    Print Recipe
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    Description

    Low FODMAP BBQ Pork Sandwiches are an easy slow cooker main dish that is perfect for serving a crowd or enjoying as leftovers throughout the week.


    Ingredients

    Scale
    • 1 (10.75-ounce) can 100% tomato puree
    • 2 tablespoons tomato paste
    • ⅓ cup granulated sugar
    • ¼ cup red wine vinegar
    • 1 tablespoon garlic-infused olive oil
    • 1 tablespoon Worcestershire sauce
    • 1 teaspoon smoked paprika
    • ½ teaspoon salt
    • ⅛ teaspoon cayenne pepper, optional
    • 2 to 3 pound pork butt or shoulder roast

    Serving Suggestion: low FODMAP hamburger buns (Schär Gluten-Free Hamburger Buns are certified low FODMAP)


    Instructions

    1. Place all ingredients through cayenne pepper into a slow cooker. Stir to mix.
    2. Add pork and cook on low for 6-8 hours, high for 4-6 hours, or until pork is cooked and shreds easily.
    3. Shred cooked pork with two forks and stir to coat with sauce. I do this directly in the slow cooker.
    4. Serve pork warm in low FODMAP hamburger buns.

    Storage: Leftover pork can be refrigerated in an airtight container for 3-4 days.

    Notes

    Worcestershire sauce has been laboratory-tested for FODMAPs by Monash University. Despite containing garlic, it is low FODMAP in servings of 2 tablespoons or 42 grams.

    • Prep Time: 5 minutes
    • Cook Time: 8 minutes
    • Category: Main Dish
    • Method: Slow Cooker
    • Cuisine: American

    Keywords: Crockpot, Barbecue, Pork, Sandwich

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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    Reader Interactions

    Comments

    1. Heather says

      June 05, 2022 at 12:42 pm

      Can I use my own bbq sauce with this recipe, and if so how much would I use?

      Reply
      • Em Schwartz, MS, RDN says

        June 05, 2022 at 5:26 pm

        Hi Heather, It will depend on the BBQ sauce and your FODMAP tolerance. A bottle of Fody’s BBQ sauce would be a low FODMAP option if you increase the number of servings in this recipe to 10 servings instead of 8. (So, a slightly smaller portion.) Hope that helps, -Em

        Reply
    2. Deb says

      April 29, 2021 at 2:40 pm

      Delicious! Very easy and easy clean up. Thank you so much for this delish dish. I have just started following the fodmap food plan. Amazing results. Looking forward to trying many more of your recipes.

      Reply
    3. Steph Green says

      August 14, 2019 at 4:19 am

      Hi, I’m in the U.K. and hoping to make this. Could you tell me what the difference is between tomato purée and tomato paste is please? Is one concentrated and one like passata?

      Reply
      • Emily says

        August 14, 2019 at 7:52 pm

        Great question, Steph! Here in the U.S., tomato paste is a really thick tomato concentrate. Tomato puree is a thinner product. It’s usually made from pureed tomatoes and water. Both paste and puree are cooked and canned. I believe passata is uncooked, but I think it could work in this recipe, if you’re not able to find canned tomato puree. Hope that helps!

        Reply
        • Steph says

          August 15, 2019 at 2:37 am

          Great! Thanks! I’ll give it a try! Managed to find whole friend ancho chillies so will try and grind them to a powder. I’ll let you know how it goes ?

        • Sarah Newman says

          June 15, 2020 at 2:04 am

          This recipe was absolutely delish! Even my little brother loved it!
          We made Kale salad and put it with low fodmap rolls Yummy

          ★★★★★

    4. Rachel says

      April 30, 2019 at 7:53 pm

      Would it work to take out the sugar and use maple syrup instead?

      Reply
      • Emily says

        May 02, 2019 at 1:57 pm

        Yes, maple syrup should work.

        Reply
    5. Sierra says

      August 07, 2018 at 6:35 am

      I did end up making this recipe and it was DELICIOUS!! Definitely the best low FODMAP meal I’ve had yet!! I had to make a few changes since I didn’t have all the ingredients on hand – I swapped out the red wine vinegar for apple cider vinegar, cut the sugar down to 1/4 cup, and just used regular olive oil as I didn’t have any infused with garlic. It turned out perfectly!! My husband loved it too, so I’ll definitely be making this again! Thank you for the delicious recipe!

      ★★★★★

      Reply
      • Emily says

        August 08, 2018 at 10:40 am

        Yay! Thanks for sharing, Sierra! I’m so glad you and your husband enjoy it! 🙂

        Reply
    6. Sierra says

      July 27, 2018 at 6:25 am

      These look delicious! ???? Could you possibly tell me what the low FODMAP serving size would be? I’m in the elimination phase right now and still a bit confused by all the serving sizes. Thanks – I’d love to give these a try!!

      Reply
      • Emily says

        July 27, 2018 at 4:44 pm

        Thank you, Sierra! A low FODMAP serving would be 1/8th of the pork mixture. Gluten-free hamburger buns (like from Schar or Udi’s) haven’t specifically been tested by Monash, but many seem to tolerate them okay. If you’d rather play it “safe”, you could use 2 slices gluten free bread, like Udi’s Gluten Free White Sandwich Bread, instead. Hope that helps!

        Reply
        • Sierra says

          July 28, 2018 at 8:38 am

          That’s very helpful, thanks so much!!

        • Emily says

          July 30, 2018 at 8:00 am

          My pleasure, Sierra!

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