What do you get when you combine a pork shoulder, Garlic-Infused Oil, orange juice, lime juice, cumin, oregano and a low and slow cooking time? An easy, delectable Low FODMAP Cuban-Style Roast Pork that has built-in leftovers! And we have added a cilantro mojo sauce, too. Serve with rice and beans and you have an incredibly satisfying low FODMAP meal.
What Is Cuban-Style Pork Roast?
There are many recipes for “Cuban-Style Pork Roast” and they usually contain some sort of orange juice, garlic, cumin and oregano –and sometimes lime juice.
As an aside, in Spring 2020 Monash announced on social media that freshly squeezed orange juice contains no FODMAPs, which in part inspired the creation of this dish. For more info, check out our recipe for Low FODMAP Orange Carrot Juice.
Sour Oranges – A Special Ingredient
Sour oranges, also called bitter oranges, are classically used, but are not easy to find. BTW they are the same oranges often used to make orange marmalade and also liqueurs such as Grand Marnier and Cointreau.
Sour Orange Juice Equivalents
They are, like their name, very sour, hence the inclusion of lime juice in recipes. Conventional orange juice plus lime juice gives a similar flavor to what sour orange juice would provide.
Fresh vs. Dried Herbs
Many recipes also call for fresh oregano – and if you have a plethora, use it – but I wanted to create a recipe using dried oregano for the main marinade so that we could all enjoy this less expensively and year-round. I do call for fresh herbs in the mojo, but I give you herb options and you can just serve the pork with the pan drippings as they emerge from the oven.
Let’s Talk Mojo Sauce Herbs
You will find recipes for “Cuban pork” with oregano, with mint, with cilantro and combinations thereof.
If you want to delve into the science and complexities of the dish, J.Kenji Lopez-Alt as done a deep dive and I always enjoy reading about chef Doug Rodriquez’s approach.
I like all of these approaches, from a flavor perspective. In the summer I always have tons of mint growing, so I might grab it at that time. I happened to have cilantro in the Test Kitchen the day I made this, hence my approach.
Feel free to play with the fresh herbs in the mojo, alone or in combination.
How To Make Low FODMAP Cuban-Style Roast Pork
Start the day ahead or at least a few hours ahead for marination time.
It all begins with making our flavorful marinade. Simply whisk together the orange juice, Garlic-Infused Oil, lime juice, cumin, black pepper, salt and oregano in a non-reactive bowl.
Then whisk in the scallion greens, orange zest and lime zest.
The classic recipe uses quite a bit of garlic – so you must use Garlic-Infused Oil to incorporate garlic flavor. Don’t forget to set some of the marinade aside for the mojo later on!
The pork should marinate in the mixture for at least 3 hours or can marinate overnight.
When ready to cook, line a rimmed roasting pan with a very large piece of aluminum foil. It was to be large enough to hold your pork shoulder and quite a bit of marinade without it leaking out.
Roast the pork, all sealed up, in a low 275°F (135°C) oven for 3 ½ hours.
Then, unwrap the pork. It will not look so great at this point.
Increase oven to 325°F (165°C) and continue to roast for about 3 hours more or until the surface is a rich, lacquered brown and the flesh offers no resistance when pierced with a knife. It should register at least 165°F (74°C). Allow the meat to rest before you dig in.
While the meat rests, pour off the pan drippings and remove and discard the fat, then combine the good part of the drippings with the other mojo ingredients and serve alongside.
I like to warm the mojo together very briefly to bring all the components together. You could also just whisk them together.
This recipe makes a big hunk of meat. I like to serve it for the first ground with rice and a low FODMAP portion of black beans, as pictured.
Then, go for it! Tacos, quesadillas, tamales, nachos, enchiladas and burritos are some obvious choices. But you can shred it and use it anytime you might use shredded chicken; you can make a quick tomato sauce and eat over pasta or polenta…so many uses. Don’t forget stir-fries! How about fried rice?
Low FODMAP Cuban-Style Roast Pork
What do you get when you combine a pork shoulder, Garlic-Infused Oil, orange juice, lime juice, cumin, oregano and a low and slow cooking time? An easy, delectable pork roast that has built-in leftovers! And we have added a cilantro mojo sauce, too. Serve with rice and beans and you have an incredibly satisfying low FODMAP meal.
- 9- pound to 10-pound (4 kg to 4.5 kg) bone-in pork shoulder
- ¼ cup (60 ml) Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent
- 1 cup (240 ml) freshly squeezed orange juice
- 2 tablespoons freshly squeezed lime juice
- 1 tablespoon plus 1 teaspoon cumin
- 1 tablespoon freshly ground black pepper
- 1 tablespoon kosher salt
- 2 teaspoons dried oregano
- ½ cup (32 g) chopped scallions, green parts only
- Zest of 1 orange
- Zest of 1 lime
- ½ cup (20 g) finely chopped fresh herbs such as cilantro, oregano or mint or a combo
- Freshly squeezed lime juice
- Kosher salt
- Freshly ground black pepper
The day before or at least 3 hours ahead, whisk together the orange juice, Garlic-Infused Oil, lime juice, cumin, black pepper, salt and oregano in a non-reactive bowl. Whisk in the scallion greens, orange zest and lime zest. Set half aside for later, refrigerating until needed. (It will be whisked into pan drippings).. Place the pork in a non-reactive bowl and add reserved other half of marinade. Cover with plastic wrap and refrigerate for at least 3 hours or overnight. Turn pork over once during that time. I prefer to marinate in a large zip top bag, which keeps the marinade in better contact with the meat.
Take pork shoulder out of refrigerator. Position rack in middle of oven. Preheat oven to 275°F (135°C).
Line a rimmed roasting pan with heavy aluminum foil; make sure it is a large enough piece to generously encase the pork. Place the pork, fat side up, on the aluminum foil with all of its marinating juices. Bring the foil up and over to encase the pork, sealing the foil loosely to allow air to circulate within your foil packet.
Roast for 3 ½ hours then unwrap. Increase heat to 325°F (165°C) and roast unwrapped pork for about 3 more hours, basting occasionally, or until the surface is a rich, lacquered brown and the flesh offers very little resistance when pierced. If you use a thermometer it should read at least 165°F (74°C). Allow meat to rest for at least 15 minutes.
Meanwhile, pour off the pan drippings and discard the fat. Pour the reserved, meaty pan drippings into a bowl and whisk in your chopped herb(s) of choice and reserved marinade. Add lime juice and salt and pepper to taste. I like to warm them briefly in a small pot, but do not simmer – and you can just whisk them together unheated. We like to serve the pork with rice and black beans and the mojo alongside.
Our recipes are based on Monash University and FODMAP Friendly science.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- 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.
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.
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.
Tell Us What You Think
14 comments for “Low FODMAP Cuban-Style Roast Pork”
Hello Dede… this sounds fabulous and I cannot wait to try it out! I am new to low FODMAP cooking and really struggling to cook flavorful dishes without my go-to alliums. I have two questions about this recipe. (1) Is the weight of the pork shoulder bone-in or is that boneless? and (2) My mother is one of those who taste soap in cilantro (sad face), would flat leaf parsley be acceptable in the mojo? I know it will change the flavor profile, but what to you think?
AH! Bone-in and the recipe now reflects that. Thank you. As for your cilantro question, I think you know the answer. Sure, try it! It will be fine from a FODMAP perspective but will not taste “the same” as what was presented here – which will be great for your Mom:) Let us know so that others with the same cilantro problem will have a guide and some feedback!
Dede… We had this last night for dinner. It was AMAZING!! I did a 5.25 lb bone-in pork shoulder at 75 minutes per pound and the meat was so tender and juicy. I followed your directions with the exception of switching out Italian Flat-leaf Parsley for the cilantro. Personally, I love cilantro and I believe the dish would only be better for it but I wanted my mother to be able to enjoy the meal as well. Any “soap-tasters” out there should know that this is a super-tasty dish with subbing parsley. For the mojo, I used equal parts parsley, mint, and fresh oregano; it was delicious. I served the main with a side of your Coconut Rice Salad w/Pineapple & Cilantro (of course, subbing the cilantro with parsley) and the table was LOVING it. I threw in some simple wilted spinach to get our greens in. Thank you so much for all your hard work and dedication to helping us live well on a low FODMAP diet. Bless you.
Oh Barbara Ann, between reading this and another comment where someone just told me that I bring them “joy”, I truly am blessed! And thank you for taking the time to let others know about the parsley. SO FOLKS, go for it! If you want to leave the cilantro aside and sub in flat leaf parsley, here is the endorsement! This should help others, which I so appreciate. Thank you for taking the time to write us and we are thrilled to be helping you and your family eat more deliciously – and helping to keep IBS triggers at bay.
I am making dinner for someone who needs to follow this diet. She does not use any garlic ever. I am scared to use a garlic infused oil and hurt her. Can this recipe and several of the others I’ve read be made just subbing olive oil?
They can. They will not taste the same. Garlic-Infused oil has been approved by Monash University, the developers of the diet. If you make your own and follow our instructions, the oil will be low FODMAP. Some folks have reactions to purchased oils, which are not true infused oils. The science is that the fructans that trigger IBS (the FODMAPs in garlic) are not oil soluble. They CANNOT leach into the oil. And you are a GREAT friend!
Made this for a group of hearty eaters, most of whom were not low FODMAP eaters. It was a real hit with everyone! Super flavorful and the oven timing is perfect—the crispy part on top was wonderful. It was all so delicious that as we cleared the table, there was a bit of a spat about who would get the leftovers for lunch the next day—everyone wanted them. Definitely adding this to the list of favorites.
LOL I am picturing the “argument” over leftovers! Now, that is high praise. Thank you for letting us know about your success – and how everyone loved it. That is our goal.
This looks great and I want to try but black beans? On the monash app they are high fodmap.
Hi there Donna, take a look at the app again. Both fresh cooked and canned black beans have Green Light Low FODMAP servings of 40 g. You might find this article on Serving Sizes helpful. ALWAYS click through to read an app entry in its entirety. Just because there is a Red Light does not mean there is not a low FODMAP serving size. We also have an article on High FODMAP Foods with Low FODMAP Serving Sizes, which you might want to read.
Uh oh- I didn’t read carefully enough and have 9 lbs of boneLESS marinating in my fridge right now. How should I alter the recipe or cooking time?? Help!!
The bone-in will cook more quickly. You could just check at the time suggested then assess how much longer to cook. It will work!
I read the recipe through a couple times, but must have gotten distracted when I read the timing. I thought it was one set of 3 hours instead of 2! I just put the roast in the oven, and thought I had plenty of time, but I have to leave the house for the evening in about 5 hours. So I can do the first 3 1/2 hrs on 275 degrees, but can I do the second part on a lower setting for a longer period of time, and leave my house for several hours and it will be ok when I get home?
At this point you are experimenting:) For future reference, there is a total cooking time at the top of the recipe, which says 6 hours 30 minutes. The issue you have is what to do in-between. You need to adhere to safety standards for food temperatures, so that no bacteria develops.