Low FODMAP Pulled Pork Burgers (Low FODMAP, Gluten Free, Dairy Free)

When I was living at home with my parents, my mum used to buy these Pulled Pork Pot Pies (how’s that for alliteration?) from the butcher every few weeks as a treat. Delicious flaky pastry surrounded gorgeous, rich pulled pork. I wanted to attempt my own pulled pork for a long time, but never summoned up the courage. I thought that achieving that sweet-yet-savoury flavour and that melt in your mouth texture would be a difficult feat to accomplish. Now I wish I’d done it years ago! I think I can safely say that these Low FODMAP Pulled Pork Burgers are going to be the first of many pulled pork recipes to come, because its surprisingly easy to make.

In order to achieve that classic pulled pork flavour, you’ll need the perfect mix is spice, richness, acidity, sweetness and tang. You can adjust these flavours within the recipe to suit you, but I think the recipe delivers are nice balance of the lot.

The slow cooker is such a forgiving machine, which is why I absolutely love it. If things are looking too dry, you add a little more liquid. If things are looking a little too wet, add a little cornflour slurry and leave it to work its magic. Flavours develop beautifully and to a great depth over a few hours of cooking, and you can literally set it, and forget it (just not forever, or your house might burn down). If you’re looking for more slow cooker inspiration, check out my Beef Ragu, Beef Enchiladas or my Lamb Korma.

I use the Purebred Gluten Free Brioche Style burger buns (which I bought from Woolies and absolutely love), and pair the pulled pork with some slaw made from shredded cabbage, carrot and 40 grams of mayonnaise (a FODMAP friendly serving).

Low FODMAP Pulled Pork Burgers

Prep Time 10 minutes
Cook Time 5 hours
Servings 4 burgers


  • 500 grams pork shoulder
  • 3 tbsp Worcestershire sauce
  • 1/4 cup tomato paste
  • 1 tbsp paprika
  • 2 tbsp apple cider vinegar
  • 2 tbsp honey
  • 1 tbsp tamari
  • 1 tbsp lemon juice
  • 1 cup water
  • 4 gluten free burger buns
  • 4 serves other burger toppings


  1. Place all the pulled pork ingredients (which is the entire list except for the burger buns and additional toppings) in the slow cooker and stir. Set it to high heat and leave for cook for around 5 hours. Every few hours lift the lid and stir all the ingredients to ensure the flavours are distributed.

  2. When you are ready to serve your burgers, cut the burger buns in half and toast the inside of the burgers. Add your additional toppings and the pulled pork.

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