This Low FODMAP Instant Pot Pork Chops One-Pot Meal is one of the first recipes I ever made with the Instant Pot and the recipe that made me fall in love with Instant Pot cooking. Adapted for low FODMAP, Paleo, and Whole30 from an incredible recipe by Frugal Hausfrau, this low fodmap pork chops recipe produces super tender pork chops, melt-in-your-mouth carrots, savory mashed potatoes and delectable gravy, all made at the same time in the Instant Pot!
Low FODMAP Instant Pot Pork Chops One-Pot Meal: Paleo and Whole30
Back before I started eating Paleo and low FODMAP, I discovered the original recipe shortly after I got my Instant Pot. I could not believe how easy it was to create this meal with four different components all in one pot and have it turn out so incredibly delicious. I eventually adapted the original recipe for Paleo and then low FODMAP so I could continue eating it without tummy troubles. Over the last few years, I've made it in one variation or another probably no less than 50 times. This low FODMAP, Paleo, and Whole30 compliant adaptation is just as delicious and made with real, minimally-processed, low FODMAP ingredients. It makes a simple, rustic meal that is filling as well as yummy.
Low FODMAP Instant Pot Pork Chops One-Pot Meal Ingredients
As brilliant as this Low FODMAP Instant Pot Pork Chops One-Pot meal recipe is, it allows for very little flexibility in terms of the size of the main ingredients (pork chops, potatoes, and carrots). Some Instant Pot one-pot meals tend to be finicky that way (my Low FODMAP Instant Pot Whole Chicken One-Pot Meal recipe is also guilty of this). To achieve the best outcome, you will want to stick as close to the recipe as possible.
Low FODMAP Pork Chops
While bone-in pork chops can be used in this recipe, I find that boneless pork chops tend to fit in the pot better during the pressure cooking cycle. Boneless chops also seem to go on sale more often around here than bone-in. Regardless of the type of pork chop you use, in order to work in this recipe, they must be thick-cut at a minimum of 1 ¼ inches thick or they will most likely come out overcooked. If you shorten the cooking time to avoid overcooking the pork chops, the potatoes will most likely turn out undercooked.
When I use bone-in chops, I keep the cooking time the same as for the boneless (10 minutes cook time, 10 minutes natural release). In theory, the bone-in chops should require a longer amount of cooking time, but I have not found that to be the case with this Instant Pot Pork Chop recipe. Any longer than 10 minutes, and the chops may come out overcooked.
The size of the potatoes is also important. Medium-sized russet potatoes work best; large russets typically come out a bit undercooked. I've used red potatoes for this recipe with success, just increased the quantity to keep around the same volume of potatoes (about 2 lbs).
The size of the carrots is a bit more flexible. As you will be placing the carrots on top of the trivet, which is laying on top of the potatoes, the best thing to do is to chop each carrot into 3 large chunks so that they are less likely to fall through the trivet. I like to cut mine smaller so that they're easier to eat, but a few tend to fall through the trivet. This isn't the end of the world but can be a bit annoying and more time consuming. I've also used baby carrots with this recipe successfully, but a few tend to fall through the trivet as well.
I haven't found that the smaller cut carrots or baby carrots come out mushier than the ones chopped into large chunks. All of the carrots will come out incredibly tender. If you don't care for tender carrots, steam them outside of the Instant Pot while the rest of the food cooks.
To make this recipe low FODMAP, I use the green, leafy parts of a leek instead of an onion. According to Monash University's Low FODMAP Diet App, most people with IBS should be able to tolerate up to ⅔ cup of the green parts of the leek without problems. This recipe only calls for ½ cup for all 4 servings, so 1 serving is well below the tolerable amount. If you malabsorb fructans or don't know what particular FODMAPs bother you, avoid consuming the white parts of the leek as it is high in the FODMAP oligos-fructans. I typically give the remaining white parts to my neighbour so they don't go to waste.
I've also completely forgotten to add the leek while making this recipe before, and it still turned out delicious. If you're not a fan of leeks or can't find any with nice, long green leaves - leave it out. As I mention in the recipe notes below, if you don't have to worry about FODMAPs, you can use ½ cup sweet or white onion instead of the leek.
Garlic-Infused Olive Oil, Chicken Bone Broth & Seasonings
Also to keep the recipe low FODMAP, I use garlic-infused olive oil; however, if not eating low FODMAP, you can use regular olive oil and sub 1 teaspoon garlic powder for the 1 teaspoon dried chives in the seasoning rub.
A Paleo, low FODMAP broth I use and love is Imagine Chicken Bone Broth. In my area (Western BC), I've found it at Real Canadian Superstore as well as Amazon.ca. This post on funwithoutfodmaps.com offers a great list of low FODMAP, store-bought chicken broth alternatives as well as a recipe for homemade, low FODMAP chicken broth, which also happens to be Paleo/Whole30.
I prefer to use dry herbs (thyme and chives) in the seasoning rub as they tend to stick to the chops better. If you don't like heat, skip the cayenne pepper, but I highly recommend keeping it in. It makes things interesting!
Almond Milk, Ghee & Tapioca Flour
To make this recipe Paleo as well as low FODMAP, I use almond milk and ghee in the potatoes instead of milk or cream and butter. I also use almond milk and tapioca flour (aka tapioca starch) to make the gravy thick and creamy.
The equipment I use to make this low FODMAP Instant Pot Pork Chops One-Pot Meal includes:
- Instant Pot Pressure Cooker
- Trivet that comes with the Instant Pot
- Two large plates and a serving platter
- Small bowl for the seasoning rub
- Plastic spoon for scraping
- Large bowl for the potatoes
- Slotted spoon for scooping potatoes
- Potato masher
- Gravy boat or measuring cup
Low FODMAP Instant Pot Pork Chops One-Pot Meal: Tips for Success
Other than the tips I give above regarding the ingredients, I give a pretty detailed preparation method in the recipe below. If it's not clear how to place everything in the pot, here is a quick rundown:
- Layer 1: Potatoes in one layer, resting in broth
- Layer 2: Trivet on top of the potatoes, with carrots laying across the trivet in one layer
- Layer 3: Pork chops resting on top of the potatoes
The only other thing I would emphasize are the steps that should be taken to ensure the pork chops do not overcook:
- Do not sear the chops for longer than 2 minutes per side;
- Make sure to turn off the "Keep Warm" function before the pressure cooking cycle starts;
- Once the pressure cooking cycle completes, set a separate timer to make sure you quick release the pressure on time after a 10 minute natural release.
Additionally, do not skip the gravy in this recipe. It is EVERYTHING. I promise you won't regret taking the time to make it. Enjoy!
Tender, boneless low FODMAP pork chops, melt-in-your-mouth carrots and savory mashed potatoes slathered in delectable gravy - all made in one pot with the Instant Pot! Paleo and Whole30 compliant.
For the Pork Chops:
- 2 tablespoons garlic-infused olive oil *
- 4 thick cut boneless pork chops, minimum 1 ¼ inch thick or they will overcook
- 1 ½ teaspoons salt
- ½ teaspoon ground black pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried chives*
- ¼ teaspoon cayenne (optional - omit for less heat)
- 1 cup low FODMAP chicken bone broth (Paleo/Whole30 compliant)
- ½ cup leeks, green parts only, finely-chopped*
- 4 large carrots (about 1 pound), peeled and chopped into 3 large chunks, then halved or quartered depending on size
- Fresh Italian parsley, finely chopped, for garnish (optional)
For the Mashed Potatoes:
- 5 medium-sized russet potatoes (about 2 pounds), skin-on or peeled (large russet potatoes will come out undercooked)
- ¾ cup unsweetened almond milk
- 3 tablespoons ghee
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon salt (or to taste)
- ½ teaspoon ground black pepper (or to taste)
For the Gravy:
- ½ cup unsweetened almond milk
- 2 tablespoons tapioca flour
- Hit the Saute button on the Instant Pot Pressure Cooker and add 2 tablespoons garlic-infused olive oil. While the Instant Pot is heating up, pat pork chops dry with a paper towel. In a small bowl, add pork chop seasonings salt through cayenne and whisk to combine. Sprinkle rub liberally on one side and the edges of each pork chop.
- Once the display on the Instant Pot reads "Hot," add two of the chops, seasoning side down, and sear for 2 minutes. Carefully sprinkle half of the remaining rub on the unseasoned side of the pork chops while they sear. Using tongs, flip to the other side and sear 2 minutes. Once seared, put the chops on a plate and follow the same steps for the remaining two chops.
- After the chops are seared, out of the pot and resting on a plate, add leek to the pot and sauté for 1 minute, stirring frequently. Hit the "Cancel" button on the Instant Pot and pour in the chicken broth to deglaze the pot. Wait about 15 seconds, then scrape the bottom of the pot clean with a plastic spoon.
- Put the potatoes in the pot so they are resting in the broth in one layer. Rest the Instant Pot's trivet on top of the potatoes, and place the carrots on top of the trivet in one layer. Using tongs, put the pork chops directly on top of the carrots, preferably in one layer. Use a spatula to scrape the pork chop juices off of the plate the chops were resting on into the pot (leave no flavor behind!!!).
- Once everything is in the pot, close the lid and set the pressure release valve to "Sealing." Hit the "Pressure Cook" or "Manual" button and set the timer for 10 minutes. Turn off the "Keep Warm" function.
- Once the cooking cycle has completed and the timer beeps, allow the Instant Pot to naturally release the pressure for 10 minutes (set a separate kitchen timer for 10 minutes so that the chops do not remain in the pot beyond the 10 minutes). Manually release the remaining pressure.
- Open lid, carefully remove the pork chops and carrots to a serving platter with tongs and cover with a plate to keep warm while you make the mashed potatoes and gravy.
- Using a slotted spoon, carefully transfer the potatoes from the pot into a large bowl, leaving the juices behind in the pot. Add the almond milk, ghee, salt and pepper to the potatoes and mash with a potato masher until to your desired consistency. Set potatoes aside while you make the gravy.
- In a measuring cup, add tapioca flour to ½ cup almond milk and whisk to combine. Hit the "Sauté" button on the Instant Pot and wait until the juices at the bottom of the pot begin to boil (this should only take a few seconds). Begin to gently whisk the juices, and while doing so, slowly pour the milk mixture into the pot. Continue to whisk until the juices thicken to form a luscious gravy (about 30 seconds to 1 minute). Hit "Cancel" on the Instant Pot, carefully remove the inner pot and place on a hot pad so the gravy does not burn. Serve gravy with the rest of the meal and enjoy!
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Instant Pot
- Cuisine: American
Keywords: low fodmap pork chops, low fodmap instant pot pork chops, low fodmap pork chop dinner, low fodmap dinner recipes, low fodmap one pot meal, paleo, whole30,