Recipes | Dinner

Low FODMAP BBQ Pulled Pork Sliders

DF

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This recipe for Low FODMAP BBQ Pulled Pork Sliders is the perfect party food – for FODMAPers and non-FODMAPers alike. It begins with a flavorful dry rub on a boneless pork shoulder.

We like to marinate overnight, but plan on at least 4 hours. Then there is a low and slow, hands-off roasting time in the oven, which gives you plenty of time to make some slaw for the finished sliders. Once the pork is cooked, it is tender enough to shred and it can be tossed with the barbecue sauce of your choice.

I highly recommend our Low FODMAP Sweet and Sticky BBQ Sauce, our Low FODMAP Hot and Tangy BBQ Sauce (which is what was used in the slider images here), or our Low FODMAP Blackberry Maple BBQ Sauce.

two low FODMAP BBQ Pork Sliders on a metal tray; sauce in background in glass dish

Cabbage & FODMAPs

Many folks are under the impression that cabbage is off-limits on the low FODMAP diet. Now, it is true that cabbage can bring on digestive issues for some folks, but if you stick with low FODMAP serving sizes, those issues will not be from FODMAPs.

According to Monash Green Cabbage is low FODMAP in amounts of 75 g (3/4 cup). Our serving size is well below that in this recipe.

And, BTW, did you know that the carrot that is in our slaw contains No FODMAPs? That’s right! You can read up on Foods With No FODMAPs to learn more.

man holding metal tray with BBQ sliders

Caraway Seeds & FODMAPs

Monash University has lab tested caraway seeds. They are low FODMAP in 2 teaspoon amounts, or 10 g. I love their flavor in coleslaw, but they are optional. If you are wondering what flavor they are, they are the seeds that you find in seeded rye bread.

Choosing Slider Buns

Bread in general, is a topic unto itself! And you have to choose low FODMAP buns for this recipe. Please do read our article, How To Choose Low FODMAP Bread. Bread is such a frequent and typical part of our everyday diet, and now that you are eating low FODMAP, general bread education is a must.

For instance, the low FODMAP diet is not gluten-free or wheat free, although many people mistakenly think that it is. There are breads, such as sourdough breads made from wheat flour that are low FODMAP and even conventional wheat based sliced sandwich bread does have a low FODMAP serving size.

Bread is one of those things that you have to figure out for yourself. What bread agrees with you and in what amounts?

We used small sourdough rolls for the images.

closeup photo of BBQ Pork Slider with coleslaw on metal tray

Choosing Your Low FODMAP BBQ Sauce

Whether you use our Low FODMAP Sweet and Sticky BBQ Sauce, Low FODMAP Hot and Tangy BBQ Sauce our Low FODMAP Blackberry Maple BBQ Sauce – or any of our other barbecue sauces – please familiarize yourself with the low FODMAP serving sizes of those sauces as they vary.

Since these are sliders, they will be somewhat small. Our buns were about 3-inches (7.5 cm) across. Conventional (non-FODMAP) sliders are usually even smaller, but we haven’t found any that are low FODMAP and easily sourced.

Anyway, the point is that with the amount of pork that is put onto each small bun, the amount of BBQ sauce that is suggested in each of these recipes should suffice.

And of course, always eat to your own tolerance, which might allow you a larger serving.

woman's hand holding low FODMAP BBQ pork slider

How To Make Low FODMAP BBQ Pulled Pork Sliders

Prep your dry rub ingredients by placing in a small mixing bowl.

Dry rub ingredients for pork in glass bowl

I usually “stir” them together with my fingers – which are about to get messy anyway!

dry rub ingredients combined in glass bowl

Use your hands and fingers to press and rub the dry rub all over the pork and into any nooks and crannies.

dry rub applied to pork shoulder

Make sure you have planned your timing! Marinate the roast for at least 4 hours but preferably overnight.

Bring to room temperature before roasting. Roast in a roasting pan until the center of the roast hits 200°F (95°C). A little over is fine, but not under!

using an instant read thermometer in pork shoulder, showing 204°F

Allow roast to rest for 30 minutes.

It will be tender enough to shred (pull) with your fingers or two forks.

using two forks to shred pork shoulder for pulled pork sliders

Now it is ready to toss with BBQ sauce! Have your slaw ready to go and you will be eating in no time!

shredded pork in stainless steel bowl

Ribs & Sauce!

We have found that most folks searching for pulled pork recipes also appreciate ribs, so check out these recipes as well.

 

two low FODMAP BBQ Pork Sliders on a metal tray; sauce in background in glass dish
5 from 2 votes

Low FODMAP BBQ Pulled Pork Sliders

This recipe for Low FODMAP BBQ Pulled Pork Sliders is the perfect party food – for FODMAPers and non-FODMAPers alike. It begins with a flavorful dry rub on a boneless pork shoulder. We like to marinate overnight, but plan on at least 4 hours. Then there is a low and slow, hands-off roasting time in the oven, which gives you plenty of time to make some slaw for the finished sliders. Once the pork is cooked, it is tender enough to shred and it can be tossed with the barbecue sauce of your choice. I highly recommend our Low FODMAP Sweet and Sticky BBQ Sauce, our Low FODMAP Hot and Tangy BBQ Sauce (which is what was used in the slider images here), or our Low FODMAP Blackberry Maple BBQ Sauce.

Low FODMAP Serving Size Info: Makes about 12 servings

Makes: 12 Servings
Prep Time: 20 minutes
Cook Time: 4 hours
Marinating Time: 4 hours
Total Time: 8 hours 20 minutes
Author: Dédé Wilson

Ingredients:

Pork:

Slaw:

  • 8- ounces (225 g) green cabbage, shredded
  • 1 small carrot, ends trimmed, shredded
  • ¼ cup (16 g) finely chopped scallions, green parts only
  • 1/3 cup (75 g) mayonnaise, or to taste
  • 1 tablespoon apple cider vinegar
  • Kosher salt
  • Freshly ground black pepper
  • 1 teaspoon caraway seeds; optional

Assembly & Buns:

Preparation:

  1. For the Pork: In a bowl large enough to hold the pork, stir together the brown sugar, salt, coriander, cumin, dry mustard, chile and black pepper. Place pork in the bowl and use your hands to press the dry rub all over the pork and in any folds. Tie (or re-tie) the pork into a neat cylindrical shape. Cover with plastic wrap and refrigerate for at least 4 hours or preferably overnight. Bring to room temperature before roasting.

  2. Position rack in middle of oven. Heat oven to 300°F (150°C). Place pork in a roasting pan and roast for 3 to 4 hours or until meat is pull-apart tender; internal temperature should be 200°F (95°C). Rest the pork for at least 30-minutes before pulling it apart; use your hands or two forks, as shown.
  3. For the Slaw: Toss together the cabbage, carrot and scallion greens, then add the mayonnaise and vinegar and stir until everything is well mixed (add more mayonnaise if you like your slaw a little moister). Taste and season with salt and pepper. Add caraway seeds, if desired.

  4. Choose which barbecue sauce you want to use. You will want about 2 cups (480 ml) on hand. Heat it gently on the stovetop till warm; just make sure it isn’t cold.
  5. Toast your buns, if you like. Add just enough BBQ sauce to the warm shredded pork to coat lightly; pay attention to recommended serving sizes of the BBQ sauce that you have chosen. Add a pile of warm shredded pork to the bottom buns, top with slaw, add the top buns and serve. Offer extra sauce, if you like. Always eat to your tolerance!

Tips

  • BBQ Pulled Chicken Sliders: This recipe is also delicious using shredded chicken. If you can find a very plain rotisserie chicken, then the finished sliders will even be easier! Do take the time to make one of our low FODMAP BBQ sauces. Just shred chicken and add enough BBQ sauce to coat lightly and proceed as directeds

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cabbage: Both Monash University and FODMAP Friendly have lab tested various cabbages and reported their low FODMAP serving sizes. According to Monash Green Cabbage is low FODMAP in amounts of 75 g (3/4 cup) and Red cabbage is low FODMAP in amounts of 75 g (3/4 cup). According to Monash Savoy cabbage is low FODMAP in amounts of 40 g (1/2 cup). According to FODMAP Friendly Savoy cabbage is low FODMAP in amounts of 75 g (1 cup). According to both Monash and FODMAP Friendly, Napa cabbage is low FODMAP in amounts of 75 g (1 cup).
  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner & Lunch
Cuisine: American

Nutrition

Calories: 282kcal | Carbohydrates: 17g | Protein: 31g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 82mg | Sodium: 598mg | Potassium: 510mg | Fiber: 1g | Sugar: 5g | Vitamin A: 9IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

vertical image of Low FODMAP BBQ Pork Slider on a metal tray; extra sauce in glass dish in background

Time to DIG IN!

man holding metal tray with BBQ sliders