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.
Why I love this recipe and think you will, too:
- It's low in FODMAPs.
- It's made in the slow cooker.
- It only uses the slow cooker. (Yay for easy cleanup!)
- It features pork roast (one of my favorite protein foods because it's tasty, versatile, and budget-friendly)
- 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 notes
In this section, I share information for ingredients that are either frequently asked about or 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 Monash University has confirmed to be low FODMAP. 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
- Plain potato chips (up to 30 grams is low FODMAP) and cucumber slices (a no-FODMAP veggie)
- Low FODMAP Dilly Potato Salad
- A low FODMAP serving of fruit
Similar recipes
- Low FODMAP Spicy Salmon Salad Sandwiches
- Low FODMAP Tandoori Chicken (Slow Cooker Option)
- Low FODMAP Pork Paella
Recipe
Low FODMAP BBQ Pork Sandwiches
- Total Time: 8 hours 5 minutes
- Yield: 8 1x
- Diet: Low Lactose
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
- 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
- Place all ingredients through cayenne pepper into a slow cooker. Stir to mix.
- Add pork and cook on low for 6-8 hours, high for 4-6 hours, or until pork is cooked and shreds easily.
- Shred cooked pork with two forks and stir to coat with sauce. I do this directly in the slow cooker.
- 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
Emily says
I notice you recommend serving with carrots and strawberries, saying that they are both no FODMAP. The strawberries have fodmaps. Per the Monash app, strawberries should be eaten in servings less then 5 strawberries because they contain fructose.
Em Schwartz, MS, RDN says
Hi Emily, You are correct. This is a relatively recent change. When this recipe was originally published, strawberries were considered a FODMAP free food by Monash. I try to update information as it changes, but with 100s of recipes and just me running this website, it takes some time and I'm bound to miss things. I will update this now. -Emily
Donna says
I’d like to make this and freeze for future use. Have you tried freezing this?
Em Schwartz, MS, RDN says
Hi Donna, I can't remember if I've tried freezing this or not. That said, I think it would freeze okay. -Emily
Heather says
Can I use my own bbq sauce with this recipe, and if so how much would I use?
Em Schwartz, MS, RDN says
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
Deb says
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.
Steph Green says
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?
Emily says
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!
Steph says
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
This recipe was absolutely delish! Even my little brother loved it!
We made Kale salad and put it with low fodmap rolls Yummy
Rachel says
Would it work to take out the sugar and use maple syrup instead?
Emily says
Yes, maple syrup should work.
Sierra says
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!
Emily says
Yay! Thanks for sharing, Sierra! I'm so glad you and your husband enjoy it! 🙂
Sierra says
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!!
Emily says
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!
Sierra says
That's very helpful, thanks so much!!
Emily says
My pleasure, Sierra!