Low-FODMAP Marmalade Glazed Grilled Pork Loin; Gluten-free, Dairy-free

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My family doesn’t eat pork often, but I recently began experimenting with pork tenderloin recipes.  I had noted several recipes for peach marinated pork, and was inspired to share a similar meal that is safe for the low-FODMAP diet.

My low-FODMAP Marmalade Glazed Pork Tenderloin recipe is exactly that! What a great choice for summer.  The tenderloins are rich, succulent, and the perfect cut of meat for a low-FODMAP dinner, while the marmalade sauce is both sweet and savory. I love to spoon extra sauce over my side of low-FODMAP rice, or low-FODMAP pasta (try it with gluten-free penne).

You will want to serve these low-FODMAP Marmalade Glazed Pork Tenderloins at your next barbecue or family gathering.  (Never tell them this low-FODMAP recipe is made with simple ingredients and preps in less than 30 minutes)!

You may also love my:

Or check out over 350 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Marmalade Glazed Grilled Pork Loin; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4

Prep time: 5 min plus 1 hour for marinating

Cook time: 15 min (stovetop and grill)

Total time: 20 min plus 1 hour for marinating

Grill on high heat


  • 1/3 cup soy sauce (or gluten-free tamari)
    • I like low-sodium
    • 2 tablespoons is one low-FODMAP serving
  • 1/3 cup orange marmalade
    • 2 tablespoons is one low-FODMAP serving, avoid brands with high fructose corn syrup
    • I used ‘Smucker’s Natural’
  • 1/3 cup light corn syrup or maple syrup
  • 1 tablespoon & 1 teaspoon apple cider vinegar
    • Apple cider vinegar is low in FODMAPs, don’t be alarmed at the mention of ‘apple’ in the name!
  • 1/8 tsp crushed red pepper flakes (gives a little kick, skip this if you don’t tolerate spicy)
  • 1 lb (16 ounces) boneless pork tenderloin, sliced into 4 pieces
  • 1 tbsp cornstarch (optional, for a thicker sauce)
  • 1 tbsp green scallion tips (for garnish)
  • Olive oil (for grilling)


  • In a small saucepan, stir together soy sauce, marmalade, corn syrup, apple cider vinegar, and red pepper flakes, then bring to a simmer over medium heat (about 3-5 minutes)
  • Remove from stovetop. Pour out half the marinade (roughly 1/2 cup) and place it with pork loins in a resealable bag or in a covered bowl
  • Place loins in the marinade in the refrigerator for 1 hour, flipping halfway through
  • To the remaining marinade in the saucepan, add cornstarch (if using) and stir over medium low heat until thickened. Cover and set aside for later
    • If you prefer not to use the cornstarch then you can serve the sauce as is, or allow it to cook down over the heat
  • A few minutes before removing your pork from the marinade, preheat half your grill for high heat and the other half for low (or use the top rack for low heat)
  • Remove the tenderloins from the marinade and brush with olive oil
    • Discard the marinade the loins were in
  • Place pork loins on the hot side of the grill
  • Sear for 1-2 minutes then flip and sear other side
  • Once seared, move the tenderloins to the cooler side of the grill and cook until the internal temperature of the thickest tenderloin reaches 145°F
    • You may wish to test and remove thinner cuts sooner as they will cook at slightly different rates depending on thickness of the pork loin
  • Remove from heat and cover with foil to rest for 3 minutes
  • Serve with remaining glaze, garnished with scallion tips

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