Low FODMAP Slow-Cooked Pork Carnitas (Mexican Pulled Pork)

Craving tender, juicy, flavor-packed carnitas but need to keep things low FODMAP? You’re in the right place! These slow-cooked pork carnitas are rich and flavourful — with no garlic or onion in sight.

Unlike traditional carnitas recipes that rely on garlic and high-FODMAP ingredients, this version keeps things gut-friendly while still delivering that irresistible fall-apart texture. It’s the perfect meal-prep recipe that you can throw in the slow cooker for later – great for tacos, rice bowls, or lettuce wraps!

Why I Love This Recipe

It’s Super Easy – Set and forget – let the slow cooker do all the work!
Low FODMAP – No garlic or onion, but still packed with authentic flavors.
Meal Prep Friendly – Leftovers taste even better the next day!
Versatile – Serve it in tortillas, over rice, or in a salad bowl.

Ingredients:

• 1kg Pork Shoulder or Butt
• 1 Tbsp Olive Oil
• 3 Tbsp Cumin
• 1 Tbsp Oregano
• 3 Tbsp Smoked Paprika
• 1 tsp Ground Coriander
• 1 Cinnamon Stick
• 1 Pinch of Cayenne
• 2 Bay Leaves
• 1.5 Cups of Low FODMAP chicken stock (I recommend Massel)
• 1 can Mutti tomatoes (crushed or diced)
• 2 oranges, juiced
• 1 lime, juiced
• Salt and pepper, to taste

Instructions:

1. Rub the pork with olive oil, cumin, oregano, paprika, coriander, cinnamon, salt, and pepper.
2. Place the pork shoulder in a slow cooker. Pour in the chicken broth and orange juice. Cover and cook on low for 6 hours or until the pork is tender and easily shreds.
3. Once cooked, shred the pork using two forks.
4. With a large pan over medium heat, add a drizzle of the oil and liquid that has gathered in the slow cooker into the pan. Then add your shredded pork and spread it out evenly over the surface (be sure not to overfill the pan or it won’t cook evenly!). Every few minutes, or when the liquid has evaporated, move the pork around and add another drizzle of the liquid from the slow cooker. This oil and liquid not only adds to the richness of the flavour, intensifying as it cooks down, but also helps create delicious crispy bits! Continue for up to 10 minutes until there are lots of golden crispy areas and then remove from heat, mixing in the lime juice.
5. Serve with corn tortillas, salsa (I’m a huge fan of pineapple salsa which is also low FODMAP, but traditional tomato salsa is delicious too if tolerated!), fresh jalepeno, coriander, lettuce and corn tortilla chips!

What if I don’t have a slow cooker or crock pot?

If you don’t have a slow cooker or crockpot, no worries! You can still make this recipe using either a pressure cooker (like an Instant Pot) or on the stove. 

• Pressure Cooker: 60-70 minutes + natural release
• Stovetop: 2.5 to 3 hours on low heat

Low FODMAP Slow-Cooked Pork Carnitas (Mexican Pulled Pork)

Prep Time 10 minutes mins

Cook Time 6 hours hrs

Total Time 6 hours hrs 10 minutes mins

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Ingredients

  

• 1 kg Pork Shoulder or Butt
• 1 Tbsp Olive Oil
• 3 Tbsp Cumin
• 1 Tbsp Oregano
• 3 Tbsp Smoked Paprika
• 1 tsp Ground Coriander
• 1 Cinnamon Stick
• 1 Pinch of Cayenne
• 2 Bay Leaves
• 1.5 Cups of Low FODMAP chicken stock I recommend Massel
• 1 can Mutti tomatoes crushed or diced
• 2 oranges juiced
• 1 lime juiced
• Salt and pepper to taste
• 2 Spring Onion tops Green parts only for Low FODMAP

Instructions

 

• Place the pork in a slow cooker. Sprinkle with cumin, oregano, paprika, coriander, cayenne, cinnamon stick, bay leaves, and pepper. Add the juice of 2 oranges, chopped spring onions, chicken stock, and crushed tomatos (omit for Low FODMAP). Cover and cook on low for 6 hours, or until tender and easily shredded.
• When slightly cooled, chop up the pork into managable pieces, and then shred with two forks.
• Prepare a large pan, by heating it to a medium-high heat. Add a generous drizzle of the oil and liquid from the slow cooker, then add the shredded pork. Move the pork every few minutes, adding more liquid as needed.
• Continue cooking for up to 10 minutes until the pork becomes golden and crispy. Remove from heat.
• Season the pork to taste with salt if required.
• Serve the crispy pork in corn tortillas with salsa, jalapeño, cilantro, lettuce, and a squeeze of lime.

Course: Main Course

Cuisine: Fusion, Mexican

Method: Crock Pot

Time & Effort: 15 Minutes or less

Free From: Crustacean, Dairy, Egg, Fish, Gluten & Wheat, Sesame, Soybean, Top 8 Allergens (All), Treenut & Peanut

Special Diet: Dairy Free, Gluten Free, Latex Free, Low FODMAP, Nut Free, Top 8 Allergen Free

6) Serve the crispy pork in corn tortillas with salsa, jalapeño, cilantro, lettuce, and corn tortilla chips.