Low FODMAP Instant Pot Pork Chops One-Pot Meal (Paleo, Whole30)

Ingredients

• 30 ml (2 tablespoons)garlic-infused olive oil
• 4, at least 3.2 cm (1¼ inches) thickthick-cut boneless pork chops
• 7.5 ml (1½ teaspoons)salt
• 2.5 ml (½ teaspoon)ground black pepper
• 5 ml (1 teaspoon)dried thyme
• 5 ml (1 teaspoon)dried chives
• 1.25 ml (¼ teaspoon), optionalcayenne pepper
• 240 ml (1 cup)low FODMAP chicken bone broth, homemade or shop-bought
• 120 ml (½ cup)finely chopped leek, green parts only
• 4 large (about 454 g / 1 lb)carrots, peeled and cut into 3 large chunks, then halved or quartered depending on size
• To taste, optionalfresh Italian parsley, finely chopped, for garnish
• 5 medium (about 907 g / 2 lb)russet potatoes, skin-on or peeled
• 180 ml (¾ cup)unsweetened almond milk, or another milk of your choice
• 45 ml (3 tablespoons)ghee, or butter if not following Paleo or Whole30
• 15 ml (1 tablespoon)garlic-infused olive oil
• 5 ml (1 teaspoon), or to tastesalt
• 2.5 ml (½ teaspoon), or to tasteground black pepper
• 120 ml (½ cup)unsweetened almond milk, or another milk of your choice
• 30 ml (2 tablespoons)tapioca flour

Instructions

1. 1

   Season the chops

   Select Sauté on a 6-quart or 8-quart Instant Pot, or a comparable electric pressure cooker, and add 30 ml (2 tablespoons) garlic-infused olive oil. While it heats, pat the pork chops dry. Mix the first quantities of salt, pepper, thyme, chives and cayenne in a small bowl. Sprinkle the mixture generously over one side and the edges of each chop.

2. 2

   Sear the pork

   When the display reads Hot, place two chops in the pot with the seasoned side down and sear for 2 minutes. Sprinkle half of the remaining seasoning over their unseasoned sides as they cook. Turn with tongs and sear for 2 minutes on the other side, then transfer to a plate. Repeat with the other two chops.

3. 3

   Cook the leek

   With the chops resting on a plate, add the leek to the pot and sauté for 1 minute, stirring often. Press Cancel and pour in the chicken broth to deglaze the pot. Wait about 15 seconds, then scrape the bottom clean with a plastic spoon or spatula.

4. 4

   Layer the ingredients

   Arrange the potatoes in one layer in the broth and set the trivet on top. Lay the carrots in one layer on the trivet, then place the pork chops on top of the carrots, preferably in one layer. Scrape the juices from the resting plate into the pot.

5. 5

   Pressure cook

   Close the lid and set the pressure release valve to Sealing. Select Pressure Cook or Manual and set the timer for 10 minutes. Switch off Keep Warm.

6. 6

   Release the pressure

   When the cooking cycle ends, let the pressure release naturally for 10 minutes, using a separate timer so the chops are not left in the pot longer than that. Then manually release the remaining pressure.

7. 7

   Remove the pork

   Open the lid and use tongs to transfer the pork chops and carrots to a serving platter. Cover them with a plate to keep warm while you prepare the potatoes and gravy.

8. 8

   Mash the potatoes

   Use a slotted spoon to move the potatoes to a large bowl, leaving the cooking juices in the pot. Add 180 ml (¾ cup) almond milk, the ghee, and the second quantities of salt and pepper. Mash to your preferred consistency and set aside.

9. 9

   Make the gravy

   Whisk the tapioca flour into 120 ml (½ cup) almond milk in a measuring cup. Select Sauté and wait until the juices in the pot begin to boil. Whisk gently while slowly pouring in the milk mixture; continue for about 30 seconds to 1 minute, until thickened. Press Cancel, carefully remove the inner pot and set it on a heatproof mat so the gravy does not burn. Serve with the rest of the meal.

What is this Instant Pot pork chop meal?

Pork chops with potatoes and vegetables are a familiar American-style dinner, here made as a one-pot pressure-cooker meal. This version layers the potatoes, carrots and chops so they cook together, then uses the cooking liquid for gravy.

Garlic-infused oil, green leek tops and herbs bring savoury flavour while keeping the ingredient choices aligned with the recipe’s low FODMAP approach. The potatoes become mash, making a hearty base for the pork and gravy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 492 calories, 15g protein, 62g carbs, 22g fat.

The potatoes and carrots provide most of the carbohydrates, while the pork contributes protein and the oil, ghee and almond milk supply much of the fat. For a more balanced plate, serve a moderate helping of mash and add a side of green vegetables.

Choosing the ingredients

Thick chops: use boneless chops at least 3.2 cm (1¼ inches) thick, as specified; thinner ones may overcook during pressure cooking.

Potatoes: medium russets are important here. The recipe cautions that large russets may not cook through in the allotted time.

Aromatics: use only the green parts of the leek and garlic-infused oil. The oil adds garlic flavour without adding chopped garlic to the pot.

Layering for pressure cooking

Potato base: place the potatoes in the broth in a single layer, then set the trivet above them. This keeps the carrots and chops raised above the cooking liquid.

Top layer: spread the carrots over the trivet and place the seared chops above them, preferably in one layer. Pour the chops’ resting juices into the pot for extra savoury flavour.

Searing and deglazing

Sear in batches: cook two chops at a time for 2 minutes on each side, seasoning the second side while the first sears. This avoids crowding the pot and gives the pork a browned exterior.

Scrape clean: after sautéing the leek, add the broth and loosen the browned bits from the bottom with a plastic utensil. Clearing the base before pressure cooking helps prevent food from sticking there.

Getting the texture right

Tender pork: follow the 10-minute pressure-cook setting and the 10-minute natural release, then release the remaining pressure manually. Remove the chops promptly after opening the lid so they do not stay in the hot pot while you finish the sides.

Smooth mash: transfer the potatoes without the cooking liquid, then add the almond milk, ghee, salt and pepper. Mash until the texture suits you; leave some small pieces if you prefer a rustic finish.

Thick gravy: whisk the tapioca flour into the almond milk before adding it to the hot juices. Pour it in gradually while whisking, and take the inner pot off the heat once the gravy has thickened.

Timing the meal

The stated total time is 45 minutes, including the pressure-release period. Have the potatoes, carrots and seasoning ready while the cooker heats and the chops sear.

Set a separate timer for the 10-minute natural release. Once the pork and carrots are covered on a platter, you can mash the potatoes and thicken the gravy.

What to serve with it

The pork, carrots, mashed potatoes and gravy already make a complete plate. A simple green salad or steamed green vegetables can add a fresh contrast without competing with the savoury sauce.

Finish with chopped Italian parsley if using it. Spoon gravy over the chops or serve it at the table so everyone can add as much as they like.

Recipe notes & tips

• Pat the chops dry before seasoning so they can sear in the hot oil.
• Sear the pork in two batches rather than crowding the pot.
• Scrape the pot thoroughly after adding the broth to clear the base.
• Use a separate timer for the 10-minute natural pressure release.
• Keep the pork and carrots covered while you mash the potatoes and make the gravy.
• Add the tapioca-and-milk mixture slowly while whisking to avoid lumps.

Variations

• Milder seasoning: leave out the optional cayenne for less heat.
• Different milk: use another milk of your choice in place of almond milk.
• Butter option: use butter instead of ghee if you are not following Paleo or Whole30.
• Herb finish: scatter chopped fresh Italian parsley over the platter before serving.
• Skin-on potatoes: leave the russet skins on for a more rustic mash.

Common mistakes to avoid

• Thin chops: they may overcook; choose boneless chops at least 3.2 cm (1¼ inches) thick.
• Large potatoes: they may remain undercooked; use medium russets as directed.
• Crowded searing: the chops will not sear as well; brown them in two batches.
• Skipped deglazing: browned bits can remain on the pot base; scrape it clean after adding broth.
• Long natural release: the chops can stay hot in the pot too long; time the 10-minute release separately.
• Lumpy gravy: flour added directly to the pot may not disperse smoothly; first whisk it into the almond milk.

How to store

Refrigerate leftovers in an airtight container once cooled, ideally keeping the gravy separate if convenient, and eat within 3 days. Reheat the pork, carrots and potatoes until piping hot; warm the gravy gently, stirring in a small splash of milk or water if it has thickened.

Frequently asked questions