FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!)

FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!)

Published on Friday, May 31, 2024
Taylor Janulewicz

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Low FODMAP Gluten-Free Instant Pot Pulled Pork Sliders: A Deliciously Digestive-Friendly Treat

Indulging in the savory delight of pulled pork sliders can be a challenge for those adhering to a Low FODMAP and gluten-free diet. Traditional recipes often include ingredients that can trigger discomfort and are not gluten-free friendly. But fear not! This gluten-free pulled pork slider recipe is here to save the day! 

Bursting with flavor, easy to make, and tailored to fit your dietary needs, these sliders promise a culinary adventure without compromise. Whether hosting a gathering or simply craving a satisfying meal, this recipe offers the perfect solution – delicious, easy, and entirely free from ingredients that might cause you trouble. So, let's dive into the kitchen and embark on a journey where dietary restrictions meet culinary delight!

The Breakdown: Low FODMAP and Gluten-Free Ingredients:


When crafting a delicious pulled pork recipe that's FODMAP-friendly, opting for the right cut of pork is key. Opting for pork shoulder is a great option as it is naturally low in FODMAPs! This makes it an excellent choice for those with sensitive stomachs or following a Low FODMAP diet. You could also opt for other Low FODMAP protein options like chicken or tofu if your taste buds prefer them! 

Spice Rub: 

The spice rub for this recipe includes a delicious blend of FODMAP-approved spices, including black pepper, salt, red cayenne pepper, paprika, and brown sugar. Traditional pulled pork recipes often call for onion and garlic; however, these are not Low FODMAP spices! Luckily, there are alternatives to achieve similar flavor profiles, like using garlic-infused olive oil instead of garlic. This provides the essence of garlic flavor without the high-FODMAP compounds. 


Store-bought gluten-free buns work great for this recipe. If you’re feeling adventurous and want to go the extra mile, you can also make your buns! If you go store-bought, check labels for FODMAP content. Remember that the ingredients on food labels are listed in order of weight. The first ingredient listed is in the highest quantity, and the last is in the lowest amount.


Like the buns, buying your favorite BBQ sauce at the store is an excellent option for this recipe. Look for sauces labeled "Low FODMAP" or check ingredients lists, avoiding high-FODMAP ingredients like onions, garlic, apples, and high fructose corn syrup. However, if you want to opt for homemade BBQ sauce, a recipe is included below that is easy to make and delicious! 

Building the Perfect Slider:

To craft the perfect slider, start by shredding the pork. You can use the traditional two-fork method or a meat shredder if available. Once shredded, it's time to sauce it up! Generously toss the shredded pork in the BBQ sauce until all of it is coated. As you assemble the sliders, don't overlook the bun options. Toasting the buns adds a crunch and enhances their flavor profile, elevating the entire experience! 


Make a fresh pineapple coleslaw for a Low FODMAP and gluten-free accompaniment to your sliders! There is a recipe for this below. You could also make perfectly crispy baked sweet potato fries or a side salad with mixed greens, cherry tomatoes, and cucumber slices tossed in olive oil and lemon vinaigrette. 

Storing Leftovers: Pulled Pork & Gluten-Free Buns 

These Low FODMAP gluten-free pulled pork sliders offer a simple, delicious meal for those seeking flavorful, gut-friendly options. Pulled pork is versatile and can be used as leftovers for future meals! Whether incorporated into tacos, salads, or breakfast dishes, it adds a nice savory flavor and protein to every meal! 

Tips for storing pulled pork:
  1. Allow the pulled pork to cool completely before storing it.
  2. Transfer the pulled pork to an airtight container or resealable plastic bag.
  3. Store it in the refrigerator for up to 3-4 days.
  4. For more extended storage, you can freeze the pulled pork. Place it in a freezer-safe container or bag, removing as much air as possible to prevent freezer burn. It can last in the freezer for up to 2-3 months.
Tips for storing leftover buns:
  1. Store leftover buns at room temperature in their original packaging or in an airtight container to prevent them from drying out. 
  2. Freezing them is another option if you won’t eat the buns within a few days! They will last 1-2 months in the freezer. Once ready to use the frozen buns, allow them to thaw at room temperature or warm them in the oven to refresh their texture! 

[[ recipeID=recipe-8lvl261bj, title=Low FODMAP Gluten-Free Instant Pot Pulled Pork Sliders ]]


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Taylor Janulewicz


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Low FODMAP Gluten-Free Instant Pot Pulled Pork Sliders

Servings: 16


  • Prep Time: 10 mins
  • Cook Time: 50 mins
  • Total Time: 1 hours 0 mins




Instant Pot Pulled Pork

  • One tablespoon of olive oil
  • 1 + ¼ cup 50% less sodium beef broth
  • ⅓ cup apple cider vinegar
  • 3 lbs pork shoulder
  • 1 tsp ground black pepper
  • 1 tsp Kosher salt
  • ¼ tsp red cayenne pepper
  • One tablespoon paprika
  • One tablespoon of brown sugar

Golden BBQ Sauce (yields 2 cups; only need ¼ cup for the recipe)

  • Two tablespoons ketchup
  • ⅔ cup yellow mustard
  • ¼ teaspoon cayenne pepper
  • ½ cup packed dark brown sugar
  • One tablespoon + one teaspoon Worcestershire sauce
  • ¼ teaspoon Kosher salt

Pineapple Coleslaw

  • 1.5 cups Coleslaw Mix (with red cabbage and carrots)
  • Three tablespoons fresh pineapple, diced
  • One tablespoon Mayonnaise
  • Pepper to taste


  1. Dice the pork shoulder into 2-inch squares, discarding the bone.
  2. Mix all the dry ingredients (black pepper, salt, cayenne pepper, paprika, brown sugar).
  3. Mix dry ingredients with the pork and set aside.
  4. Preheat your Instant Pot by setting it to saute; the temperature should be high.
  5. Add one tablespoon of olive oil to the Instapot and let the oil become hot.
  6. Add the seasoned pork in small batches to allow it to sear for less than 1 minute.
  7. Once the pork is seared, set aside and deglaze your pot with ¼ cup beef broth.
  8. Add the seared pork to the pot and mix in 1 cup beef broth and ⅓ cup apple cider vinegar.
  9. Seal your Instant Pot and set the pot to pressure cook. Cook for 40 minutes.
  10. While your pork is cooking, mix the ingredients for your BBQ sauce in a saucepan over medium heat and stir occasionally. Allow to come to a simmer, then remove from the heat. Allow to cool and set aside.
  11. Mix ingredients to make your coleslaw (coleslaw mix, pineapple, mayonnaise), season with pepper to taste. Set aside.
  12. Release the valve and let it vent.
  13. After the Instant Pot is done venting, remove the lid.
  14. Drain the liquid from the pot and shred the pork.
  15. Mix two cups of pulled pork with ¼ cup of golden BBQ sauce to make sixteen mini sliders with gluten-free rolls. Store the rest of the BBQ sauce in an airtight container.
  16. Each roll can hold two tablespoons of BBQ pulled pork, topped with one tablespoon of coleslaw per slider.
  17. Serve immediately and enjoy.

Nutrition Facts

Serving Size: 3

Serving Per Recipe: 16

Amount Per Serving
Calories 220
% Daily Value*
Total Fat 8.5g 13%
Saturated Fat 1.4g 7%
Trans Fat 0g
Sodium 542mg 22%
Total Carbohydrate 33.3g 11%
Dietary Fiber 7.8g 31%
Sugars 24.8g
Protein 5.6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Nutrition Analysis includes Instant Pot Pulled Pork, Golden BBQ Sauce, and Coleslaw.