Tender Slow-Cooked Pork Roast (Low FODMAP)

20 Minutes prep • 5 - 10 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Step 1

Discover this simple method of cooking pork butt (a cut that actually comes from the shoulder of the pig) to get meat so tender it falls off the bone. With only a handful of ingredients, you'll not only achieve a delicious result but also infuse your kitchen with a wonderful aroma as it cooks. And, there are endless possibilities for this meat: pulled pork sandwiches, flavorful enchiladas, loaded nachos, savory tacos, or perhaps a hearty burrito bowl. Let your imagination run wild, and turn tonight's dinner into a home-cooked feast.

Ingredients

1 tablespoon olive oil or avocado oil

3 - 4 pound pork butt (or shoulder) roast

1/3 cup gluten-free soy sauce

1 large leek, green part only, washed and chopped

3 inches of fresh ginger, peeled and sliced thickly

3 - 4 tablespoons Smoke n Sanity Triple S Seasoning (use code IBSGC15 for a 15% discount)

Or, use your favorite low FODMAP dry rub

1/2 cup water

1/2 cup heavy cream (or more water if you want to keep it dairy-free)

Directions

(1) Prepare: Sprinkle all sides of the roast with your dry rub. Wash and chop the leek greens and peel and slice the ginger.

(2) Brown the pork roast: Heat the olive oil in a cast iron skillet over medium-high heat. When the oil shimmers, add the prepared pork roast and brown on all sides (about 2 minutes per side). This step helps to seal in the juices which improves the flavor.

(3) Prepare to slow cook: Put 1/2 the leek greens in the bottom of the crock pot. Put the browned pork roast on top of the leek greens then cover with the rest of the chopped leek greens. Pour the soy sauce over the pork and pour the water around the pork.

(4) Cook: Cook on low for 8-10 hours or on high for 5 - 6 hours. Meat should be falling apart at the end of the cooking time. You can use an instant-read thermometer to check the temperature — which should be at least 160 degrees F and ideally about 190 degrees F.

(5) Finish: Remove the pork from the crock pot and shred the meat with two forks. Add the cream (or water) to the pan juices and stir to blend. If still a bit salty, add more cream or hot water and stir and taste before drizzling over the meat.

(5) Plate and serve: Serve warm over steamed rice, or over roasted vegetables for a low-carb version, with the creamy sauce spooned over the meat and rice. Do you prefer a more traditional “pulled pork” flavor? Add low FODMAP BBQ sauce such as Smoke N Sanity Sweet and Sassy BBQ Sauce (use code IBSGC15 for 15% discount) instead of cream or water to make the sauce. You can also use this slow-cooked pork in place of chicken in my Cheesy Chicken Enchilada recipe, combine it with chips and cheese for delicious nachos, or use it in tacos, burrito bowls, and more.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ slow cooker recipes

Easy Slow Cooked Tortilla Soup (Low FODMAP)

20 Minutes prep • 5 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-5

Tortilla soup is a great year-round soup and this is a simple one-bowl meal the whole family will enjoy. Packed with flavor, color, and texture, it’s a delicious traditional Mexican dish. I left the fried tortillas out and added some corn and cooked brown rice instead. It was a great way to give the soup a bit more substance and a couple more plants! Serving the toppings on the side allows everyone to make their soup exactly how they like it.

Ingredients: Soup

2 bunches green onions (green part only), chopped

1 1/2 pounds boneless, skinless chicken thighs (or breasts)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

16 ounces Smoke n Sanity Mild or Medium Salsa (or other low FODMAP salsa)

32 ounces low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth)

2 cups cooked short-grain brown rice (or white rice if you prefer)

1 cup sweet corn (about 1 cob), fresh or frozen

Juice of 1 lime

1/2 teaspoon red pepper flakes (try this nifty red pepper flake grinder)

Tortilla chips, chopped avocado, chopped cilantro, extra-sharp cheddar cheese (grated) leave out for lactose-free version, lime wedges, and lactose-free sour cream for serving

Ingredients: Salted Lime Sour Cream

1/2 cup lactose-free sour cream

Juice of 1/2 lime

1/2 - 1 teaspoon Kosher salt

Directions: Crock Pot

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Chop the green onions and put them in the bowl of your crock pot. Add the chicken, salsa, chicken broth, salt, and pepper.

(3) Cook: Cover and cook on high for 4 - 5 hours or on low for 6 - 7 hours.

(4) Prepare the toppings: Grate the cheese, chop the avocado, chop the cilantro, and stir the lime juice and salt into the sour cream.

(5) Shred the chicken: Take the chicken out at hour 4 (if on high) or 6 (if on low) and use two forks to shred it. Then return it to the crock pot. Stir in the corn, cooked rice, and lime juice. Taste and add additional salt if needed.

Make-ahead note: At this point, you may set the crock pot to warm and leave it until you’re ready to serve.

(6) Plate and serve: Ladle the soup into bowls. Serve with tortilla chips, chopped avocado, cilantro, grated cheese, and salted lime sour cream.

Directions: Stove

(2) Prepare: Chop the green onions and put them in a dutch oven or large soup pot. Add the chicken, salsa, chicken broth, salt, and pepper.

(3) Cook: Cover and cook over medium-high heat until the soup comes to a boil. Reduce heat and simmer for 45 - 60 minutes. Then proceed to step 4 above.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ soup recipes

Slow-Cooked Chicken Chili Burrito Bowls (Low FODMAP)

20 Minutes prep • 4 hours cook (in the crockpot) • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-4

This delicious chicken chili has all the flavor of traditional chicken chili—while still being low FODMAP. Slow-cooked in the crockpot, the flavors have time to blend and build and make your house smell wonderful as you simmer the meat to perfection. Serve it as a burrito bowl “bar” with rice and all the toppings so everyone can choose exactly what they want. There will be something to please everyone!

Ingredients

1 1/2 pounds boneless, skinless chicken breasts or thighs

1 bunch green onions, green part only, chopped

1 jalapeño pepper, seeded and chopped

2 teaspoons ground cumin

1 teaspoon chili powder

1 teaspoon smoked paprika

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

1 1/2 cups mild low FODMAP salsa (I used Smoke N Sanity Mild Salsa - Use code IBSGC15 for 15% discount)

1 1/2 cups low FODMAP chicken broth (I used Whole Foods Organic 365 chicken broth)

1 cup canned butter beans, drained and rinsed

1 cup shredded extra sharp cheddar cheese, plus more for serving

1/2 cup fresh cilantro, chopped

4 cups cooked short-grain brown rice or Jasmine white rice

1 jalapeño pepper, chopped (for serving)

Tortilla chips, lactose-free sour cream, guacamole, chopped green onions, cilantro, jalapenos, and lime wedges for serving

Directions: Crockpot

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Cook the rice per package instructions. Chop the green onions and jalapenos.

(3) Cook the chicken: In the bowl of your crockpot, combine the chicken, green onions, jalapeno pepper, cumin, chili powder, smoked paprika, salt, and pepper. Pour over the salsa and the chicken broth. Cover and cook on low for 5-6 hours or on high for 3-4 hours.

(4) Finish: Remove the chicken from the crockpot and lightly shred with two forks. Return the shredded chicken to the crockpot. Stir in the beans, cheddar cheese, and cilantro. Heat until the cheese melts, 5 minutes. Keep warm until ready to serve.

(5) Serve: Serve the chicken along with the simmering sauce over bowls of rice. Top, as desired, with Tortilla chips, lactose-free sour cream, shredded cheddar cheese, guacamole, chopped green onions, jalapenos, and cilantro. Squeeze a lime wedge over each bowl.

Directions: Stove

Cook the chicken: In a Dutch oven or large soup pot, combine the chicken, green onions, jalapeno pepper, cumin, chili powder, smoked paprika, and salt and pepper. Pour over the salsa and the chicken broth. Reduce the heat to low. Simmer 30 minutes, until the chicken is cooked through.

Finish and serve: As directed above.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Crock Pot (or not) Herbed Chicken and Wild Rice (Low FODMAP)

15 Minutes prep • 50 Minutes stove • 2-3 Hours crock pot • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

Sage, thyme, wild rice, and vegetables all cooked in one pot come together into a comforting and delicious weeknight or any night meal. Perfect for a winter evening, this meal will warm you from the inside out. This dish is so easy to make and sure to please everyone. Leftovers are wonderful no matter how you heat them, but I like them best baked with some gruyere or sharp cheddar cheese on top.

Ingredients

2 tablespoons garlic-infused olive oil, divided

2 pounds boneless, skinless chicken thighs

2 teaspoons dried thyme

1 teaspoon dried rosemary

1 teaspoon paprika

1/4 teaspoon cayenne pepper

4 tablespoons salted butter

8 leaves fresh sage

1 1/2 cups wild rice blend

1 bunch green onions (green part only), chopped

2 cups finely chopped oyster mushrooms

1 tablespoon dried chives

3 medium carrots, cut into 1 inch pieces

1/2 cup chopped celery

3 1/2 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 parmesan rind (optional)

Optional fresh thyme for serving

Kosher salt and black pepper

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Wash and chop the vegetables.

(3) Sear the chicken: In a large oven-safe skillet, heat 1 tablespoon garlic-infused olive oil over high heat. When hot, add the chicken and sprinkle with the thyme, rosemary, paprika, and cayenne. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook the chicken on both sides until golden, 3-5 minutes each side. During the last 2 minutes of cooking, add the butter, and sage around the chicken pieces and allow the butter to brown around the chicken. Remove the chicken and sage from the skillet to a plate.

(4) Toast the rice: To the same skillet, add 1 tablespoon garlic-infused olive oil, the wild rice, green onions, carrots, mushrooms, celery, and dried chives. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 1-2 minutes, then add the broth to the pan. Bring to a boil.

Preheat the oven to 425 degrees F.

Note: If cooking in a crockpot, at this point, add everything to your crock pot then add the chicken and any juices on the plate. Add the parmesan rind if using. Cover and cook on low for 5-6 hours or on high for 2-3 hours.

(5) Cook the chicken: Slide the chicken, and any juices left on the plate back into the skillet. Add the parmesan rind if using. Return to a boil. Cover the skillet and turn the heat down to the lowest setting possible and allow to cook for 30 minutes, until most of the liquid has cooked into the rice, but not all of it. Bake, uncovered for 20 minutes or until the rice is cooked. If it gets dry before it’s done cooking, add a bit more chicken broth to the pan.

(6) Plate and serve: To serve, put a generous scoop of rice and vegetables on each plate (or bowl) and serve with the chicken on top. Sprinkle with fresh thyme leaves (optional) and serve with some crusty sourdough bread on the side.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes