Low-FODMAP Skillet Pork Chops; Gluten-free, Dairy-free

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Hearty, tasty and super satisfying.  Low-FODMAP Skillet Pork Chops are guaranteed to be one of your family’s favorite meals.

Although we don’t eat pork often in my house, boneless pork tenderloins are our absolute faves.  The meat is tender and so full of flavor.  Making this in one skillet means a straightforward recipe with an easy clean up too!

If you are looking for a low-FODMAP dinner that will fill up your hungry teenagers, but still be tummy friendly for IBS, then you have found it.

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Or check out over 475 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of serving)

Serves: 4-6

Prep time: 10 min (plus ‘resting’ chops 30 min)

Cook time: 20 min

Total time: 30 min (plus ‘resting’ chops 30 min)


  • 2 lbs. boneless pork chops/ tenderloins (4-6)
  • 1 teaspoon salt, plus to taste; divided
  • 1 teaspoon pepper, plus to taste; divided
  • 1 tablespoon all-purpose low-FODMAP, GF rice flour
  • 1/2 teaspoon ancho chili powder
    • Some spice blends also contain onion and garlic, read your label to ensure yours does not have hidden FODMAPs
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon olive oil
  • 1 cup low-FODMAP chicken broth/stock
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons light corn syrup or maple syrup
  • 2 teaspoons garlic infused oil
  • 1 teaspoon onion or shallot infused oil
    • Infused oils have flavor of your favorite aromatics, but do NOT have the FODMAPs, since the carbohydrates are not ‘soluble’ in an oil base. See my low-FODMAP Top 11 Tips for other great know-how!
  • 2 tablespoons chopped fresh parsley, optional


  • Remove your pork chops from the fridge, pat them dry, and season them with 1/2 teaspoon each of salt and pepper
  • Allow chops to come to room temperature (about half an hour)
  • While the chops ‘rest’, in a small bowl mix your low-FODMAP, GF flour, ancho chili powder, smoked paprika and remaining 1/2 teaspoon of the salt and pepper
  • Rub chops with this seasoning mixture
  • Heat the olive oil in a medium skillet (with a cover) over medium-high heat
    • I like cast iron for this
  • Add the pork chops one at a time, then cook first side until golden, about 2 to 3 minutes
  • Flip the pork and then reduce the heat to low or medium-low, and cover skillet
  • Continue cooking for 6 -8 minutes, or until an instant-read thermometer reads 145 degrees F when inserted into the thickest part of the chop
    • This time will vary depending on the thickness of your chop, you may remove them at different times
  • Once cooked, transfer the pork chops to a plate and tent loosely with aluminum foil
  • Using the same skillet, increase the heat to medium-high then add the low-FODMAP chicken broth/stock
  • ‘Deglaze’ the pan by scraping all the bits of cooked pork from the bottom of the pan
  • Add the apple cider vinegar, and corn syrup or maple syrup. Stir in the infused oils
  • Bring to a simmer and cook until reduced by about half (about 5 minutes)
  • Taste, then adjust the seasoning with salt, and pepper, or additional vinegar/syrup
  • Once sauce is done, replace the pork chops to the pan and allow them to simmer in the sauce to coat the chops and warm them
  • Garnish with fresh parsley and serve immediately
  • Goes perfectly with low-FODMAP Mashed Potatoes or other low-FODMAP veggies

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Comments Rating 5 (3 reviews)

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  1. Jan Peters March 20, 2023
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  3. Delicious! October 3, 2023
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