Slow Cooker Low FODMAP Pulled Pork

Pretty Delicious Life Slow Cooker Low FODMAP Pulled Pork

BBQ season is in full swing and for low FODMAP-ers that can sometimes be a confusing time, meal wise. Foods like hot dogs and sausages that so often find their way onto a grill are a no-no for us due to the fact that they are most often highly processed and can even contain garlic and onion without us realizing. I usually reach for a burger or some grilled fish but lately I've been craving something different, something that I can eat at the BBQ but also something I can meal prep and eat multiple ways throughout the week. For me, that something is almost always pulled pork.

I have been making this particular recipe for about 3 years now but the one thing I added this time that took it from good to freakin fantastic was the simple addition of one commonly overlooked spice. What's that, I hear you asking? WHITE. PEPPER.

Oh my GOSH where have I BEEN?! Asleep at the wheel apparently. How have I not been using white pepper in like, all the things, all this time?! The addition of this spice into the dry rub gave the pulled pork a slightly smokier, bolder flavor that I had been hoping to achieve all along but never really bothered to investigate until now. I decided to make pulled pork during meal prep so we could have it for sandwiches, tacos, and in grain free Buddha Bowls and as I was pulling together my ingredients, I remembered that in every dang episode I've ever seen of Diners, Drive Ins, and Dives (come on, don't act like you don't secretly love Guy Fieri just a little bit) every "BBQ master" has always divulged that their signature BBQ rub has white pepper in it. It's not actually a secret but apparently it was to me. Until now! Moral of this story: don't underestimate the powers of white pepper. Or Guy Fieri.

Tip: if you don't eat pork, this recipe works just as well with chicken you'll just need to slightly adjust your cooking time appropriately.


2 lbs boneless pork loin

1/2 cup bone or chicken broth

1 tbsp maple syrup

1-2 tsp liquid smoke (optional, but recommended)

For the Dry Rub

1 tbsp coconut sugar

1/4 tsp nutmeg

1 tsp paprika

1/4 tsp cumin

1/4 tsp turmeric

1/2 tsp white pepper

1/2 tsp black pepper

1/2 tsp sea salt

  1. In a large bowl, mix all dry rub ingredients whisking thoroughly to ensure they are all fully incorporated with one another.

  2. Coat pork in dry rub and allow to rest anywhere from 15 minutes all the way until overnight depending on how much time you have.

  3. When you’re ready to cook, add chicken broth, maple syrup, and liquid smoke if using into the basin of a slow cooker.

  4. Add your pork – the liquids should not cover the entire pork loin, there should be just enough to keep the pork moist while cooking.

  5. Cook on high for 4 hours or slow cook on low for 6-8 hours or until internal temp reaches 145 degrees F.

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