Pulled Pork Rice Bowls (Low FODMAP, Gluten Free, Dairy Free)

I absolutely love pulled pork. I think it’s my favourite way to eat pork full stop. And I only recently discovered that it’s not a scary dish to make, as I have grown up believing. So now whenever I pull out my slow cooker, it’s usually the first thing that comes to my mind. This week, when I was planning out our household meals for the week (something I’m in the habit of doing if I don’t want to be eating oats for dinner every night), I realised it had been an age since I’d had a good rice bowl, or pulled pork. So we welcomed these Low FODMAP Pulled Pork Rice Bowls into our lives and hearts, and I don’t think they’ll ever leave.

My Low FODMAP Pulled Pork Rice Bowls are melt in your mouth, flavoursome, hearty and delicious.

Ultimately, this is a great throw-together dish using whatever you might have in the fridge. I’ve used a base of basmati rice, topped with the delicious pulled pork. Then, in terms of veggies, I’ve added tomato, corn and red cabbage. For some more protein and volume, a low FODMAP serving of black beans. Then for kicks of flavour I top my bowls with coriander, lime juice and some chopped red chilli.

As with any slow cooker recipe, most of the cooking time is taken care of by the machine, so the amount of work you have to put into this dish is minimal. Ultimately, this makes it a quick and easy dinner, or something very easy to meal prep for lunches to the week. Despite being low FODMAP, it’s also going to be hard for anyone else to notice the difference! They don’t compromise on flavour.

If you’re looking for more pulled pork inspiration, check out my Low FODMAP Pulled Pork Burgers!

If you try this recipe, let me know! I’d also be thrilled if you took a snap of it and tagged me in it on Instagram (@thatlofolife) so I can see it and share your creation in my stories! Feel free to leave me a star rating and any feedback below.

Pulled Pork Rice Bowls (Low FODMAP, Gluten Free, Dairy Free)

Prep Time 15 minutes
Cook Time 5 hours
Servings 5 servings


  • 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
  • 2.5 cups cooked white rice
  • 200 grams black beans
  • 4 tomatoes
  • 2 cobs fresh corn
  • 2 cups shredded red cabbage
  • 2 limes
  • 1 bunch coriander


  1. Place the pork shoulder, Worcestershire, tomato pasta, paprika, apple cider vinegar, honey, tamari, lemon juice and water in the slow cooker and stir.

  2. Set it to low heat and cook for around 5 hours. Every few hours lift the lid and stir.

  3. Assemble the bowls by dividing the cooked rice, black beans, chopped tomatoes, fresh corn and shredded cabbage between five bowls, and top each with a fifth of the pulled pork.

  4. Serve with a squeeze of lime juice and chopped coriander, if desired.

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