Low FODMAP Instant Pot BBQ Pulled Pork (Paleo, Gluten-Free)

Ingredients

• 1.36–1.81 kg (3–4 pounds)pork shoulder
• 30 ml (2 tablespoons)garlic-infused olive oil
• 30 ml (2 tablespoons)maple sugar (or coconut sugar or monk fruit sweetener for a low-carb, sugar-free option that also works if not eating low FODMAP)
• 1 tablespoondried chives
• 2 teaspoonsancho chilli powder (or regular chilli powder)
• 2 teaspoonskosher salt
• 2 teaspoonsground black pepper
• 1 teaspooncinnamon
• ¼ teaspoon, optionalcayenne pepper
• 950 ml (4 cups), dividedlow FODMAP BBQ sauce, homemade or shop-bought
• 240 ml (1 cup)cold water

Instructions

1. 1

   Make the sauce

   If making your own low FODMAP BBQ sauce, prepare a full batch first. You can make it a day ahead for a deeper flavour.

2. 2

   Prepare the pork

   While the BBQ sauce simmers, pat the pork shoulder dry with paper towels and cut it into six roughly equal pieces.

3. 3

   Mix the rub

   Whisk the dry rub ingredients together in a small bowl.

4. 4

   Coat each piece

   Cover all sides of the pork pieces with the rub, either by dipping them into it or rubbing it on with your hands.

5. 5

   Cool the sauce

   When the BBQ sauce has finished simmering, take it off the heat and leave it to cool for 10–15 minutes.

6. 6

   Sear the pork

   Press Sauté on a 6-quart or 8-quart Instant Pot, or a comparable electric pressure cooker, and add the garlic-infused olive oil. When the display reads Hot, sear half the pork pieces with tongs for 1 minute on each side, then transfer them to a plate. Repeat with the rest of the pork.

7. 7

   Deglaze the pot

   Once all the pork is seared and out of the pot, press Cancel and slowly pour in 240 ml (1 cup) cold water. Scrape the base clean with a plastic spoon or spatula.

8. 8

   Add sauce and pork

   After the BBQ sauce has cooled for 10–15 minutes, add half of it to the pot and stir it into the water. Return all the pork and turn the pieces to coat them in sauce. Scrape any pork juices from the plate into the pot.

9. 9

   Pressure cook

   Close the lid and set the pressure release valve to Sealing. Press Pressure Cook or Manual and set the timer for 60 minutes.

10. 10

    Shred and coat

    When the cooking cycle ends, press Cancel and quick-release the pressure. Open the lid and carefully transfer the pork to a platter or bowl with a slotted spoon. Pull it apart with two forks, add as much of the remaining BBQ sauce as you like and stir to coat. Serve on a gluten-free or potato bun, a baked potato, a sweet potato, or another starch of your choice; note that the bun is not Paleo and sweet potato is not low FODMAP.

11. 11

    Serve with sides

    Serve with low FODMAP coleslaw, low FODMAP air-fryer French fries, low FODMAP cornbread, low FODMAP Instant Pot potato salad or a side dish of your choice. Add quick low FODMAP pickles on top if you like.

What is pulled pork?

Pulled pork is a Southern American barbecue dish made by cooking pork until it is tender enough to separate into strands. It is often served with barbecue sauce, on a bun or alongside a starchy side.

This version uses a pressure cooker rather than a traditional low-and-slow barbecue method. A dry spice rub, a quick sear and low FODMAP BBQ sauce build flavour in a shorter cooking process.

Nutrition and macros by portion

The nutrition label shows one serving as written: 258 calories, 39g protein, 3g carbs, 9g fat.

The pork provides most of the protein and fat, while the maple sugar and BBQ sauce contribute carbohydrates; the olive oil adds fat. Serve it with a suitable portion of vegetables or a starchy side, choosing the side to suit your needs.

The seasoning and sauce

Dry rub: Maple sugar, chives, ancho chilli, salt, pepper and cinnamon season the pork before it cooks. Cayenne is optional, so leave it out for a milder result.

BBQ sauce: The recipe divides the sauce between the pressure-cooking stage and the finish. Making homemade sauce a day ahead is an option for developing its flavour.

Why sear the pork first?

Searing: Browning the pieces in batches gives the pork colour before pressure cooking. Avoid crowding the pot, as working in two batches makes it easier to sear each side.

Deglazing: The cold water loosens the browned bits from the pot base. Scrape the base clean before adding the sauce and meat.

How to get tender, shreddable pork

Pieces: Cutting the shoulder into six roughly equal pieces helps it fit in the cooker and gives the seasoning more surface area to cover.

Doneness: After 60 minutes under pressure and a quick release, the recipe directs you to lift out the pork and pull it apart with two forks. If it does not shred readily, return it to the pot and follow your cooker’s instructions for further cooking.

Finishing with sauce

First addition: Half the BBQ sauce goes into the pot with the water before pressure cooking. Turn the pork so every piece is coated.

Final addition: Stir in as much of the remaining sauce as you prefer after shredding. The recipe notes that you may not need to use all of it.

Serving ideas

Starchy sides: Serve the pork in a bun or over another starch of your choice. A baked potato is one of the suggested options; the recipe notes that sweet potato is not low FODMAP and a bun is not Paleo.

On the side: Coleslaw, French fries, cornbread and potato salad are suggested pairings. Quick low FODMAP pickles make an optional topping.

Recipe notes & tips

• Prepare homemade low FODMAP BBQ sauce a day ahead if you want to get that step out of the way.
• Pat the pork dry before seasoning and searing.
• Sear the pork in two batches so the pieces have room in the pot.
• Scrape the pot base thoroughly after adding the water.
• Use a slotted spoon to lift the cooked pork from the sauce before shredding.
• Add the remaining BBQ sauce gradually so you can stop when the pork is coated to your liking.

Variations

• Use coconut sugar: Swap it for the maple sugar as listed in the ingredients.
• Choose monk fruit sweetener: Use it instead of maple sugar for the listed low-carb, sugar-free option.
• Change the chilli: Use regular chilli powder in place of ancho chilli powder.
• Adjust the heat: Leave out the optional cayenne for a milder rub.
• Serve bun-free: Spoon the pork over a baked potato or another starch instead of a bun.

Common mistakes to avoid

• Crowding the pot: Sear the pork in two batches so the pieces brown on each side.
• Skipping the dry rub: Coat every side of each pork piece before searing.
• Leaving browned bits behind: Scrape the base clean after pouring in the water.
• Adding all the finishing sauce at once: Stir it in gradually, since you may not need all of it.
• Shredding in the cooker: Lift the pork out with a slotted spoon and pull it apart in a separate platter or bowl.

How to store

Refrigerate leftover pork in a covered container and use within 3–4 days. Reheat gently until piping hot, adding a little of the reserved sauce if needed to keep it moist.

Frequently asked questions