Calling for just one skillet, ten flavor-packed ingredients, and a half an hour, this low FODMAP Pork Paella recipe is perfect for an easy weeknight meal. It also makes enough to serve a crowd or save extras for leftovers. Hooray for paella!
If you’re not familiar, paella is a yummy rice-based dish coming from the Valencian region of Spain. There are countless variations, however, almost all contain rice, veggies, and some source of protein. To add my own delicious and nutritious twist on paella, I’ve opted to use whole-grain brown rice, FODMAP-friendly veggies, and pork loin.
Cooking with pork loin
Typically when I think of pork loin, I think of it roasted whole in the oven. However, cutting the pork loin down decreases cooking time and makes it easier to use in a variety of dishes.
Pork loin comes in pretty large quantities, which is great for a family meal or a dinner party. For more everyday purposes, as I am often only cooking for two, I like to break the pork loin down into approximately 1.5-pound portions and freeze for use in the future.
Shopping list
Add these ingredients to your shopping list to make one batch (8 servings) of this low FODMAP pork paella:
Produce
- Red bell pepper - 1 cup (about 1 medium)
- Green onion tops (green parts only) - ½ cup
Meat & Seafood
- Boneless pork loin - about 1½ pounds
Grocery Items
- Quick-cooking brown rice - 2 cups
- Diced tomatoes - 1 (15-ounce) can
Specialty Items
- Garlic-infused olive oil - 2 tablespoons
- Low FODMAP broth - 1 ½ cup (I use Fody's Low FODMAP Vegetable Broth)
Herbs & Spices
- Smoked paprika - 1 teaspoon
- Ground turmeric - 1 teaspoon
- Dried thyme - ½ teaspoon
Low FODMAP notes
In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody's Low FODMAP Veggie Broth but you can find other options here.
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.
Canned tomatoes have a low FODMAP serving of ½ cup or 100 grams. Larger servings contain higher amounts of fructose in excess of glucose.
Instructions
To make this low FODMAP pork paella, simply:
Step 1: Heat garlic-infused oil in a large skillet over medium-high heat. Add strips of boneless pork loin and cook until almost done, about 8 minutes. Stir in diced red bell pepper and saute for 2 minutes more.
Step 2: To the skillet, add brown rice, broth, diced tomatoes, paprika, turmeric, and thyme. Stir to mix. Bring mixture to a boil. Reduce heat to medium, cover, and simmer for 12 minutes, stirring occasionally. Remove cover and stirring occasionally, continue to simmer for 5 minutes or until liquid is almost completely absorbed.
Step 3: Stir green onion tops (green parts only) into the paella mixture. Serve warm with optional garnishes.
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Recipe
Low FODMAP Pork Paella
- Total Time: 30 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
This satisfying one-skillet Low FODMAP Pork Paella is made with 10 flavor-packed ingredients in just 30 minutes - perfect for an easy weeknight meal!
Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 ½ pounds boneless pork loin, sliced thinly into bite-sized strips
- 1 cup diced red bell pepper
- 2 cups quick cooking brown rice
- 1 ½ cup low FODMAP broth (I use Fody's Low FODMAP Vegetable Broth)
- 1 (15-ounce) can diced tomatoes
- 1 teaspoon smoked paprika
- 1 teaspoon ground turmeric
- ½ teaspoon dried thyme
- ½ cup sliced green onion tops (green parts only)
Optional garnishes: lemon wedges, red pepper flakes
Instructions
- Heat garlic-infused olive oil in a large skillet over medium-high heat. Add strips of boneless pork loin and cook until almost done, about 8 minutes. Stir in diced red bell pepper and saute for 2 minutes more.
- To the skillet, add brown rice, broth, diced tomatoes, paprika, turmeric, and thyme. Stir to mix. Bring mixture to a boil. Reduce heat to medium, cover, and simmer for 12 minutes, stirring occasionally. Remove cover and stirring occasionally, continue to simmer for 5 minutes or until liquid is almost completely absorbed.
- Stir green onion tops (green parts only) into the paella mixture. Serve warm with optional garnishes.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: Spanish-inspired
Jackie says
Question for someone on elimination diet- what is the overall serving size recommendation after done cooking so that I know I am not going into the high FODMAP zone with peppers/tomatoes - like 1 cup of the paella total? 2 cups?
Susan says
We really enjoyed this. It is a new family favorite. I used pork tenderloin since my grocer didn’t have any pork loin.
Donna Frangul says
I don’t have quick cooking brown rice but just a regular brown rice-will this change the cooking time or amount of broth used??