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

Print Friendly Version

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.

You may also love:

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

Comments Rating 5 (4 reviews)

9 Responses

    1. Thank you so much for your comments! Please let us know once you finish it as well. Have a great day and stay in touch.

  1. Pork chops

    So if I used a tenderloin, would I slice it before cooking? I always have trouble getting pork chops to be tender.

    1. Thanks for the question!
      If you used a whole tenderloin that was not pre-sliced, then slice it into about 1 inch thick pieces for this recipe.
      Hope that helps!

  2. I am not on a low FODMAP diet, but my 40-year old daughter is, so I had to come up with something to prepare for dinner. I found this recipe and was hesitant to try, sure that it would taste like chili, but couldn’t come up with another option. I gave it a try and was surprised to find that the flavor profile tastes nothing like chili! It’s easy, insanely delicious, and something that I’ll fix for myself in the future. Thank you, Dr. Rachel.

    1. Thank you so much! We find that pork is best with a little flavor, but with the sauce ingredients we agree that it is not spicy. We hope you try many of our other recipes, for both you and your daughter! We also have a best selling pair of cookbooks, here and on Amazon. Stay in touch!

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Dr. Rachel’s Top 10 Favorite Low-FODMAP Food & Snacks
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free