Pulled pork has always been a bit of an obsession of mine, but since having to follow the low FODMAP diet it makes it almost impossible to eat it when out due to the BBQ sauce they usually serve it with (garlic, onion and gluten packed!). So a year or so a go I decided to create my own tummy friendly version and have never looked back!
Being slow cooked in the oven from anywhere between 5-8 hours it’s become a dinner party favourite as I can whack it in at lunchtime and pretty much forget about it until it’s ready to serve up.
I’ve tried a few different joints but find pork shoulder definitely pulls the best. It’s also pretty cheap so if cooking for a fair few of you it doesn’t work out too bad – although personally I usually get plenty extra so we can eat the leftovers the next day. (or as a drunk midnight snack after the dinner party!)
My pulled pork recipe is made up of a dry rub rather than being a wet barbequey sauce, meaning it’s pretty versatile. I tend to serve it with my go-to sides (as below) but have also used the same recipe for pulled pork based roast dinners, fajita’s, caribbean style taco’s, burgers and more!
My go-to sides
- Pineapple salsa
- Lime and coriander rice
- Refreshing sesame salad
- Lactose free grated cheese
- Garlic and paprika dip (low FODMAP)
If you want to know how I make some of the sides then keep scrolling, but for now, here’s the pulled pork…
Note: I have suggested 6 hours for the low-cook time, however if you don’t have this long you can still achieve a pretty great “pull” after 3 hours low, with the high in-between.
- joint of pork shoulder
- 3 tbsp paprika
- 1 tbsp brown sugar
- 1 tbsp gluten free mustard
- 1 tbsp course salt
- couple of grinds of course black pepper
- sprinkle of chilli flakes
- fry light garlic oil spray
- combine the dry seasoning and then mix in the mustard to form a fairly dry, sticky rub. spray the pork all over with the garlic spray and massage the rub into the pork fairly firmly; covering the full joint top, bottom and side. cover and leave in fridge for a couple of hours or overnight if you can.
- preheat oven to 180 degrees. place pork on a foil covered baking tray with plenty of foil each side – eventually you’ll be covering the pork but for now fold the foil to keep it out the way.
- place pork in the oven and leave for 45 mins.
- after 45 mins turn the oven down to 130, briefly remove the pork and pull the foil over the joint to cover fairly tightly – place back into the oven.
- after 3-6 hours, take pork back out and put the oven up to 190 as we’re about to get that crackling crackling! remove the foil again, add some olive oil and a touch of salt to the skin. leave the pork in for approx 45mins or until the skin is nice and crackling.
- finally remove the pork from the oven. cut the crackling off and leave to the side, transferring the rest of the joint to a dish. use two forks to pull the meat apart – it should pull very easily. then, you’re ready to serve!
I absolutely love how refreshing this side is when served with pork! It’s also super easy to make…
1. chop up half a pineapple in a large red pepper into small cubes and place on baking tray at 180 for 20 mins to soften.
2. chop up plum tomatoes into halves or quarters depending on size. add the green part of spring onion along with your pineapple and pepper mix once call. stir in a generous helping of fresh coriander and lime juice and you’re good to go!
Zingy sesame salad
Again another super fresh side to add to the mix…
1. mix together some peppery leaves with carrot and cucumber peelings and spring onions
2. stir in some olive oil, a touch of sesame oil, coriander, chilli flakes and a little lime juice!
Garlicy paprika sauce
I’m a major mayo addict so usually try to make it a little healthier by adding yoghurt to it too. With this dish I add a little twist…
1. mix together 2 tablespoons on light mayonnaise with 3 tablespoons of yoghurt (I use alpro coconut)
2. add a splash of garlic oil (or a coup;e of sprays if using the fry light version), tsp of paprika, splash of lime juice, sprinkle of chives and spring onion.
3. mix together and ta da!