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)!

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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

Comments Rating 5 (1 review)

8 Responses

  1. I like this recipe for strong and taste of the meat. If I don’t have marmelade, I use an orange juice. Yummy =)

    1. Michaela!
      LOVE to hear from you. It inspires us when we get feedback like this!!
      Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia?
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available.
      Please stay in touch with us! Have a great day!!

  2. Wow, my family loved this! I forgot to brush the olive oil on the pork, but it still turned out magnificently. I’ll definitely add this to my roster of repeat recipes.

    1. Susan, Thank you so much!
      We are so pleased to hear from you and glad you enjoyed the recipe with your family 🙂 🙂

  3. I’m looking forward to trying this! Any idea what time & temperature if I’d like to do it in the oven instead? Thanks!

    1. Hi Tara,
      We have not tried to use the oven instead of the grill. We are not able to be precise in directions, so you will have to make adjustments based on your oven!
      However, the ‘broil’ feature on your oven will heat the temperature similar to a grill, so you could try this setting for a few minutes on either side. Place your pork loins on an oven-safe grill over a baking sheet, and place the oven rack about 1/3 down from the broiler. You want to be careful, since this high heat can burn things quickly. Watch closely and good luck!

  4. My family really love this! Definitely gonna make it again. My husband suggested trying it on salmon can’t wait to see how that turns out.

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