Gluten Free Pulled Pork is the perfect dish that can be eaten in so many ways on its own with a few sides or as a tasty sandwich. Allergen Friendly Pulled Pork is an easy family slow cooker meal that is hands off while still being gluten, dairy and top 9 allergen free.
Jump to:
- The Quick Lowdown:
- Why We Like This Recipe
- Ingredients
- The Ingredient Low Down For Allergen Friendly Pulled Pork
- Instructions/ Directions and Tips
- Substitutions and Variations
- Equipment
- Storage and Reheating Instructions
- Storage
- Top Tip
- What To Serve With BBQ Pulled Pork
- Other Recipes You May Enjoy
- 📖 Recipe
- Food Safety
- Latest Posts
- 💬 Comments
The Quick Lowdown:
Flavour: A sweet and mild barbecue flavour.
Best Food Pairing: A Gluten Free Bun, Dairy Free Coleslaw, and Pickles. Picnic perfect.
Difficulty: Beginner level cooking.
Return for effort: The slow cooker does all the heavy lifting in this recipe. There is minimal effort required
Why We Like This Recipe
We love this gluten free pulled pork recipe because it is so versatile, makes a ton of food, and is super easy. Popping the meat and sauce ingredients in the slow cooker means we can take a bit of a breather while making dinner.
Being parents of kids with allergies we spend a lot of our time cooking. Meals like this one where we can put it on and let it cook means we can spend less time actively cooking and more time playing with the kids.
Ingredients
- Lean pork loin
- Salt and pepper
- Ketchup
- Tomato paste
- Onion
- Apple cider vinegar
- Brown sugar
- Cumin
- Garlic powder
- Onion powder
- Liquid smoke
- Turmeric
See recipe card for quantities.
The Ingredient Low Down For Allergen Friendly Pulled Pork
Lean pork loin - ideally a lean cut is used or one with a little fat. If there is loads of fat on the cut you will need to trim some off before cooking or it will make for greasy and oily gluten free pulled pork.
Brown sugar - check that yours is dairy free, some varieties can be made with milk.
Cumin, garlic powder, onion powder, turmeric - some dried spices have "may contain" warnings on them. We steer clear of some spices as they list milk, nuts, and wheat as "may contain" ingredients. When we look for new spices we directly contact the manufacturer to make sure there is no cross contact with our spices.
Liquid smoke - check your liquid smoke well as some can contain soy. We were able to find a few without top 8 allergens at our local grocer.
Instructions/ Directions and Tips
Step 1
Measure and mix sauce ingredients in the slow cooker. Stir it well with a spatula. If you prefer to mix in a bowl you can but we usually don't. This saves one dish.
Step 2
Coat pork in salt and pepper. Get all sides to help season the meat.
Step 3
Place pork in the slow cooker. Turn the pork in the sauce to coat it on all sides. If we are doing many loins we mix them around well to coat all of them. Place the lid on the slow cooker.
Step 4
Cook for 6 hours on high or 8 hours on low. If you'd like you can flip the meat half way through, but it isn't needed. If you use the slow cooker, you can put it on and be able to do other tasks. Not flipping the meat is easiest for you as it will all be coated at the end. If you have one side that is fattier put that side down so the fat will cook off and give a nice flavour to the sauce. We tend to flip the meat if we have a cut that has fat on all sides or if we are doing multiple pork loins to make sure they are all cooked properly.
Step 5
Remove meat from slow cooker onto a heatproof plate with sides. Using 2 forks pull the meat apart to shred. We prefer a plate as any juices are caught by the plate sides. Some use a clean cutting board as they don't like using the forks on the plate and scratching it. We find with the cutting board the juices usually make a mess. Lay a few paper towels under the cutting board so they stick out to trap moisture for less of a mess.
Step 6
Once all the meat is shredded, return it to the slow cooker and stir well to soak up all the sauce. This is where all the meat is coated with sauce and why not flipping the loin is fine.
Hint: If you do not have a slow cooker you could also cook it in a Dutch oven dish with a lid in the oven. Cook at 300 for 2-4 hours or until it pulls apart with forks. Check it often after 2 hours.
Substitutions and Variations
- Apple cider vinegar - we use this vinegar because apples and pork go together like peas in a pod and it is one of the top 8 allergen friendly vinegar. If it is not safe for you or not to your tastes it can be substituted for rice wine vinegar or distilled white vinegar (check that this is safe for you with your medical team as many can be from wheat or have a high cross contact with wheat). Malt vinegar is not safe for coeliacs as it is made from barley.
- Ketchup - if ketchup isn't safe for you and you don't have a homemade one, replace it with tomato sauce (or nomato sauce) with 2 tbsps of "safe for you" vinegar, and 1 tablespoon of granulated sugar.
- Pork - If pork is not safe for you or something you do not eat consider making this with equivalent amounts of beef roast, lamb roast, or boneless skinless chicken breasts and cook as per the recipe.
- Spicy - add a safe hot sauce to the sauce before cooking. 1-3 tablespoons depending on your tolerance for heat. The gluten free pulled pork can also be served with chopped onions and sliced jalapenos, pepperoncini, or pickled banana peppers. We love making cowboy candy, a sweet and spicy canned jalapeno, and serving it with our pulled pork.
- Kid Friendly - serve on a gluten free top 8 free bun with their favourite toppings- lettuce, pickles, tomatoes, vegan (soy free) mayonnaise.
- Vegeterian/vegan- change the meat out for raw cleaned fresh jackfruit or canned and drained jackfruit. This version will still cook for 6 hours. Ensure that the sugars and liquid smoke used are vegan as not all are free from animal products.
Equipment
You will need a slow cooker for this allergen friendly pulled pork meal. If you don't have one, see our hints in directions for how to cook it in an oven. For an even easier meal if crockpot liners are safe for you this meal does well in it. It will cut your clean up time immensely.
The rest of what you need is pretty run of the mill, a knife and cutting board, measuring cups and spoons for liquid and dry, a plate and utensils to cook with like a spatula and two forks. The forks are to pull apart the meat so bigger forks work best. Smaller ones will take forever to shred the pork. I have seen people shred chicken with a hand mix but we haven't tried it on pork.
Storage and Reheating Instructions
Storage
Gluten Free Pulled Pork can be eaten cold or reheated.
-Fridge
To store in the fridge this dish can be stored for 3 days in a sealed container.
-Freezer
Gluten Free pulled pork freezes really well. It will keep for 3 months in the freezer in sealed bags with the air pushed out before sealing.
Reheating
Thaw the meat in the fridge before reheating allergen friendly pulled pork using frozen leftovers.
-Stove Top
In a pan with ¼-⅓ of a cup of water added to the pork cover and cook over medium high heat for 4-5 mins. Then remove the lid and cook off the extra water. That should take an extra 2-3 minutes. Once heated through the gluten free pulled pork is ready to be eaten again.
- Microwave
Put one serving in a microwave safe bowl and sprinkle 1-2 tablespoons of water over the pork. Microwave for 1 minute 30 seconds. When finished check that the whole serving is heated through. If it still needs reheating do it in 30 second bursts stirring after each time you check it.
Top Tip
Save the leftover gluten free pulled pork. It can be served cold or hot. For leftovers we often use this barbecued pulled pork as an ingredient in homemade ramen soup we make. It adds a ton of flavour and the BBQ sauce doesn't clash or overwhelm the soup. We also use the leftover barbecued pulled pork as filling for lunch sandwiches on Little Northern Bakehouse buns. It also makes a great wrap or taco filling, or even nacho topping.
What To Serve With BBQ Pulled Pork
This is one of those main courses that can be eaten a couple of different ways. Our kids love to eat their pulled pork on a gluten free, top 8 free bun. They usually top the bun with a bit of tri-coloured cabbage and a few pickles. We find Vlasic dills are ones we can eat but they do contain white vinegar, which isn't suitable for all with allergies.
This way of serving the pulled pork makes it perfect for summer parties and barbecues. We serve it with sides of dairy and egg free potato salad, and vinaigrette coleslaw. If served chilled, the pulled pork sandwiches are excellent for warm weather picnics with a few safe plain potato chips.
We often serve the pulled pork in the winter with traditional German red cabbage or sauteed green cabbage. Sometimes we will make packet potatoes, smashed potatoes, or mashed potatoes to have with allergen friendly pulled pork.
Other Recipes You May Enjoy
📖 Recipe
Gluten Free Pulled Pork - GF/DF, Top 8 Free
Print Recipe Pin Recipe Add to Collection Add to Shopping ListEquipment
- Slow cooker
- Knife
- Cutting board
- Liquid measuring cup
- Dry measuring cups and spoons
- Spatula
- Plate
- 2 Forks
Ingredients
- 4.4 Pounds Lean pork loin or 2 Kgs
- Sea Salt and Ground Pepper to taste for the meat
Sauce
- ¾ Cups Ketchup
- 3 Tablespoons Tomato paste
- 1 Onion medium diced
- ¼ Cups Apple cider vinegar
- ¼ Cups Brown sugar
- 1 teaspoon Cumin
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Liquid smoke
- ¼ teaspoon Turmeric
Instructions
- Measure and mix sauce ingredients in the slow cooker. Stir it well with a spatula.
- Coat pork in salt and pepper.
- Place pork in the slow cooker. Turn the pork in the sauce to coat it on all sides.
- Cook for 6 hours on high or 8 hours on low. If you'd like you can flip the meat half way through, but it isn't needed.
- Remove meat from slow cooker onto a heat proof plate with sides. Using 2 forks pull the meat apart to shred.
- Once all the meat is shredded, return it to the slow cooker and stir well to soak up all the sauce. Serve.
Notes
Allergy Note 1
Always check that each ingredient is safe for you. Reading all the ingredients and labelling as well as checking with the manufacturer should always be done before buying any product. Each person's allergies are different and only you and your medical team can determine what is best for you. Checking with the manufacturer is best practice to see if shared lines, or facilities are used when making any of the suggested products. Just because a product is right for us does not mean it is safe for anyone else. You must do your own research on each product.
Allergy Note 2
If making this recipe for anyone with an allergy always check with them for suitable products and ingredients. Each person knows their allergies best and can advise on what is safe for them to eat. Keep in mind that if making for another person they may not be able to eat it with shared prep surfaces, cooking equipment, and kitchens or other safety reasons.
Allergy Note 3
This is not medical advice. Always discuss your allergies, nutrition, and suitable products and recipes with your medical team before using.
Nutrition
Nutritional Disclaimer
"The Allergen Free Kitchen" is not a registered dietician or nutritionist, does not replace a registered dietician or nutritionist and any nutritional information shared is an estimate. If calorie count and other nutritional values are important to you, we recommend you consult with your medical team to find a registered dietician or nutritionist and for you to calculate the nutritional information. Calories and nutritional values can vary vastly depending on which brands were used and any substitutions used.
Food Safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Do not use the same utensils on allergen free food, that previously touched allergens
- Always check labels and with manufacturers for allergens and cross contact risks of ingredients and food products
See more guidelines at USDA.gov.
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