Pulled Pork & Coleslaw

Low FODMAP Pulled Pork and Coleslaw recipe
Serves: 10
Prep: 10 minutes
Cook: 6 hours

Red cabbage has been tested and found to be low FODMAP! This is very exciting for more summer picnic options. As the weather warms up here in Australia give this pulled pork and coleslaw recipe a go.


Pork shoulder or rump

2500 g 88.2 oz

1/2 Cup Olive Oil

108 g 3.8 oz

Salt and pepper, to season

2 tsp smoked paprika

1 g 0.04 oz

½ cup fresh mint

8 g 0.3 oz

2 fresh chillies (optional)

56 g 2 oz

Tbsp red wine vinegar

63 g 2.2 oz

½ common cabbage

450 g 15.9 oz

¼ red cabbage

225 g 7.9 oz

½ pineapple

140 g 4.9 oz

3 carrots

225 g 8 oz

2½  Tbsp mayonnaise

40 g 1.4 oz

6 tsp olive oil

36 g 1.3 oz

¼ cup red wine vinegar (optional)

62 g 2.2 oz


  1. Preheat the oven to 220°C/428°F.

  2. Score the pork skin ~1cm deep and drizzle the olive oil over the pork.

  3. Season generously with salt, pepper and paprika rubbing the flavours into the skin.

  4. Place the pork in a roasting tray and place in the oven immediately lowering the temperature to 160°C/320°F. Cook for 4 hours, basting occasionally with the juices in the tray.

  5. After 4 hours reduce the temperature to 150°C/302°F for another 2 hours or until you can pull the meat apart very easily.

  6. Remove the crackling and fat as you pull all the pork apart.

  7. For the coleslaw, finely slice the pineapple pieces and cabbage. This can be done using a food processor. Putting it all into a bowl season with salt and pepper. Add the mayonnaise, a drizzle of olive oil and red wine vinegar.

  8. Chop some mint leaves and deseed and finely chop the red chillies. Mix together and add some olive oil and the red wine vinegar. Add a pinch of salt to the mix and add to the tray of pulled pork. Mix this all together.


  • Pork can be substituted for chicken of slow-roasted lamb.
  • Ask the butcher to leave the skin and fat on the pork as this will help the meat hold in moisture while cooking. This can be removed once cooked if preferred. 
  • I served my coleslaw and placed some pork on top placing this in a red cabbage leaf. This makes a perfect no mess recipe for a picnic.

Nutrition Information (per serve)
Energy 2132 Kj / 510 cal
Protein 63.70g
Carbohydrates 5.20g
Sugar 5.90g
Total Fat 25.20g
Saturated Fat 5.80g
Fibre 3.50g
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