Fody's Easy Pulled Pork Sandwiches


Prep Time:
20 minutes

Marinate Time:
2 hours

Cook Time:
4 hours
10 to 12 servings

Description of Fody's Maple BBQ Pulled Pork Sandwiches

Fody Low FODMAP Maple BBQ Sauce is the star of these pulled pork sandwiches. You can use the sauce straight out of the bottle, or you can also get creative, as we did here. Simply whisk together with some molasses, hot paprika and dry mustard powder for a customized low FODMAP sauce you will want to slather on everything. This easy pulled pork sandwich recipe begins with a dry rub on boneless pork shoulder that does need to marinate in low FODMAP marinade for at least 2 hours, but is even better marinated overnight. Plan accordingly for your needs.

Fody's Low FODMAP Maple BBQ Pulled Pork Sandwich Ingredients

  • Pork:
    • 3 tablespoons firmly packed light brown sugar
    • 2 1/2 teaspoons kosher salt
    • 2 teaspoons ground coriander
    • 2 teaspoons ground cumin
    • 2 teaspoons dry mustard powder
    • 1 teaspoon low FODMAP chile powder
    • 1 teaspoon freshly ground black pepper
    • 3 ½ to 4-pound boneless pork shoulder, untied if tied
  • Low FODMAP BBQ Sauce:
    • 2 bottles (340 g each) Fody Maple BBQ Sauce
    • 2 tablespoons unsulphured molasses
    • 2 teaspoons hot paprika
    • 1 teaspoon dry mustard powder
  • Slaw & Low FODMAP Buns:
    • 8-ounces (225 g) green cabbage, shredded
    • 1/2 medium carrot, ends trimmed, shredded
    • ¼ cup chopped scallion greens
    • 1/3 to ½ cup (75 g to 113 g) mayonnaise
    • 1 tablespoon cider vinegar
    • 2 teaspoons Fody Shallot-Infused Olive Oil
    • Kosher salt
    • Freshly ground black pepper
    • ¼ jalapeño, seeded if desired, thinly sliced; optional
    • 10 to 12 Low FODMAP buns, for serving

Directions for Fody's Maple BBQ Pulled Pork Sandwiches

Prepare the Pork: In a large enough bowl to hold the pork, stir together the brown sugar, salt, coriander, cumin, dry mustard, chili and black pepper. Place pork in the bowl and use your hands to toss it around and press the dry rub all over the pork and in any nooks and crannies. Tie (or re-tie) the pork into a neat cylindrical shape. Cover with plastic wrap and refrigerate for at least 2 hours or overnight.

Position rack in middle of oven. Heat oven to 300°F (150°C). Place pork in a roasting pan and roast for 3 to 4 hours or until meat is pull-apart tender; internal temperature should be 200°F (95°C). Rest the pork for at least 30 minutes before pulling it apart; use your hands or two forks.

Meanwhile, enhance your low FODMAP BBQ sauce by stirring all of the ingredients together in a saucepan. Bring to a simmer and gently cook for 5 minutes. Also take advantage of the pork cooking time to make the slaw.

For the slaw, toss together the cabbage, carrot and scallion greens, then add the mayo (enough to moisten well), vinegar and Fody oil and stir until everything is well mixed. Taste and season with salt and pepper. Add jalapeno, if using.

Toast your low FODMAP buns, if you like. Add just enough hot BBQ sauce to the shredded pork to coat and moisten it well. Add a pile of warm shredded pork to the bottom buns, top with slaw, slap on the top buns and bring to the table with extra sauce to pass around.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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