Low FODMAP Porchetta Pork Roast
Our Low FODMAP Porchetta Pork Roast is an easy-to-make pork shoulder with rosemary, sage, fennel, olive oil, lemon and tons of garlicky flavor. I first tasted this at a potluck and immediately asked who had made it and could I have the recipe. It turns out they had made Melissa Clark’s version from the NY Times. This is our FODMAP IT!Ô version. Instead of the original numerous cloves of garlic required, we have used both garlic-infused oil as well as FreeFod Garlic Replacer.
Low FODMAP Serving Size Info: Number of servings will depend on the size of your roast.
Prep Time: 20 minutes
Cook Time: 4 hours 30 minutes
Marinating Time: 8 hours
Total Time: 12 hours 50 minutes
Makes: 12 Servings
Calories: 717 kcal
8-pound (3.6 k)g bone-in, or a 6- to 7-pound (2.7 kg to 3.2 kg)
boneless pork shoulder roast,
with skin and a good amount of fat, about ¼-inch (6 mm) thick
cup (20 g)
from a fresh fennel bulb
cup (8 g)
chopped fresh sage
freshly ground black pepper
red pepper flakes
FreeFod Garlic Replacer
cup (60 ml)
made with olive oil, or purchased equivalent
Use a sharp paring knife to score the fat into a diamond pattern, as shown in images. Take care not to pierce the meat flesh; set aside.
Place the fennel fronds, rosemary, salt, sage, fennel seed, black pepper, red pepper and lemon zest in a food processor fitted with a metal blade and pulse on and off until well chopped and combined. Whisk the water and the FreeFod Garlic Replacer together until the powder dissolves. Pour this into the food processor with it running. Pulse on and off a few times. Now, with the machine on, pour the oil in slowly until you have a thick paste.
Use a spatula and/or your hands to spread the wet paste marinade all over the meat and fat, getting into all the slashes in the fat. Don’t leave an inch bare. Place meat in a bowl, cover with plastic wrap and refrigerate overnight. (If you are short on time try to marinate for at least 4 hours).
Remove roast from the refrigerator at least 2-hours before roasting. Position rack in middle of oven. Preheat oven to 450°F (230°C).
Place the roast, fat side up, on a rimmed half-sheet baking pan or large shallow roasting pan. Roast for 35 minutes at 450°F (230°C), then reduce heat to 325°F (1265°C) and continue to roast until an instant-read thermometer inserted into the thickest part (not touching bone) reads 180°F (82°C). This will be anywhere from 2 hours 45 minutes to 4 hours.
Let the roast rest at least 20 minutes. I know it is hard to wait but do it! We love this with mashed potatoes and some sort of green vegetable as a side. Serve the meat and the crispy fat and skin – the cracklings! This is best served when it is made but you will have leftovers to do with what you will. Refrigerate in a covered container for up to 4 days.
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.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
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.
Low FODMAP Porchetta Pork Roast
Amount Per Serving
Calories from Fat 522
% Daily Value*
Saturated Fat 1g5%
Vitamin A 169IU3%
Vitamin C 1mg1%
* Percent Daily Values are based on a 2000 calorie diet.