Blast that boring old pork tenderloin with tenderness and favor with this Low FODMAP Instant Pot Caribbean Jerk-Style Pork Tenderloin recipe! Marinated in a Caribbean Jerk-inspired marinade and then quickly made juicy and tender in the Instant Pot, this low FODMAP pork tenderloin recipe makes an easy and flavor-packed main dinner dish. In addition to being low FODMAP, this pork loin is gluten-free and refined sugar-free and has options for Keto and low carb.
Please note: although low in FODMAPs, this pork tenderloin recipe contains spicy ingredients, which can still trigger symptoms in some people with IBS.
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Make Pork Tenderloin Exciting
Truthfully, as a cut of meat, I generally find pork tenderloin a bit boring. A leaner cut of pork, the tenderloin doesn't have much flavor on its own. I feel it takes takes my flavor packed homemade Low FODMAP Caribbean Jerk-Style Seasoning combined with a marinade and the powers of the Instant Pot to make pork loin something that is not only edible, but also enjoyable, to eat. While not an authentic way to jerk pork (read more about authentic jerk cooking here), the Instant Pot brings lots of flavor, tenderness, and simplicity to cooking a pork tenderloin and sauce.
Gluten-free with Options for Keto and Low Carb
In addition to being low FODMAP, this pork tenderloin recipe is gluten-free when using low sodium tamari sauce in the marinade (otherwise, you can use low sodium soy sauce if not needing gluten-free) and Keto and low carb when omitting the maple sugar in the Low FODMAP Caribbean Jerk-Style Seasoning. Serve over mashed potatoes, low carb mashed fauxtatoes, or rice or a rice alternative compliant with your dietary requirements.
Equipment
The equipment I use to make this Low FODMAP Caribbean Jerk-Style Pork Tenderloin in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or a comparable electric pressure cooker
- Small bowl or measuring cup
- Whisk
- Paper towels
- Gallon-sized zip top bag
- Measuring spoons and cups
- Tongs x2
- Instant read thermometer
- Platter
- Gravy boat or measuring cup, to serve the sauce
- Knife
Ingredients
The ingredients that go into this Low FODMAP Instant Pot Caribbean Jerk-Style Pork Tenderloin include:
- Pork tenderloin - why does my pork tenderloin in the photo above look like a fish? Happy coincidence?
- Low FODMAP chicken bone broth (homemade or store-bought)
- Xanthan gum (optional, to thicken sauce)
Low FODMAP Pork Tenderloin Marinade
- Low sodium tamari sauce, or low sodium soy sauce if not needing gluten-free
- Garlic-infused olive oil
- Lime juice
- Low FODMAP Caribbean Jerk-Style Seasoning
Method
Make low FODMAP pork tenderloin marinade
A minimum of 2 hours prior to cooking:
In a small bowl or measuring cup, whisk together marinade ingredients...
...until well combined.
Dry pork tenderloin with paper towels.
Add tenderloin to a gallon-sized zip top bag.
Pour marinade over tenderloin in bag, seal, and massage with your hands until tenderloin is coated in marinade. Refrigerate for 1 ½ hours. Remove from the refrigerator ½ hour prior to cooking to allow to marinate ½ hour at room temperature.
Add to Instant Pot
Once ready to cook, add chicken bone broth to the Instant Pot.
Open zip-top bag, and while holding the pork loin inside the bag with your hand from the outside...
...pour marinade into the Instant Pot.
Whisk marinade together with broth.
Using tongs, remove pork loin from the bag and place directly in the liquid in the Instant Pot. Pour as much marinade remaining in the bag as you can over the pork loin.
Pressure cook
Close the Instant Pot lid, set the pressure release valve to "Sealing" if your model requires it, press the "Pressure Cook" or "Manual" button, and set the timer to 7 minutes. Once the cooking cycle has completed, allow Instant Pot to naturally release the pressure for 10 minutes, and then manually release any remaining pressure. Open the lid.
Check temp and remove
Check temperature of the pork tenderloin using an instant read thermometer. Pork loin should reach an internal temperature of 145°F to be safely consumed. Using a fresh set of tongs, remove pork tenderloin to a platter and allow to rest for 5 minutes.
Thicken sauce (optional)
If you would like to thicken the sauce, you can either hit the “Sauté” button and reduce it to your desired thickness (about 5 minutes), or you can hit the “Sauté” button, and once the sauce starts bubbling, while whisking constantly, sprinkle in ¼ teaspoon xanthan gum, whisking until sauce thickens, about 1-2 minutes. Once thickened, hit "Cancel" on the Instant Pot. Promptly pour sauce into a gravy boat or measuring cup before it overthickens or starts to burn.
Slice and serve
Slice pork loin into ½-inch slices. Serve topped with sauce over rice compliant with your dietary needs (I use hearts of palm rice or shirataki rice for Keto / low carb), Low FODMAP Instant Pot "Garlic" Mashed Potatoes, Low FODMAP Low Carb Mashed Hearts of Palm “Fauxtatoes,” another similar serving option.
Low FODMAP Instant Pot Caribbean Jerk-Style Pork Tenderloin
- Total Time: 2 hours 30 minutes
- Yield: 4 servings 1x
Description
This Low FODMAP Instant Pot Caribbean Jerk-Style Pork Tenderloin recipe will blast that boring old pork loin with tons of amazing tangy, sweet, and zesty flavor! Gluten-free and refined sugar-free with Keto / low carb options. Please note: this recipe contains spicy ingredients, which may be problematic for some people with IBS.
Ingredients
- 1 ½ pounds pork tenderloin
- ½ cup low FODMAP chicken bone broth (homemade or store-bought)
- ¼ teaspoon xanthan gum (optional, to thicken sauce)
Low FODMAP Pork Tenderloin Marinade:
- ¼ cup low sodium tamari sauce (or low sodium soy sauce if not needing gluten-free)
- 3 tablespoons garlic-infused olive oil
- 2 tablespoons lime juice
- 2 tablespoons Low FODMAP Caribbean Jerk-Style Seasoning
Instructions
- Marinate: A minimum of 2 hours prior to cooking, whisk together marinade ingredients in a small bowl or measuring cup. Dry tenderloin with paper towels and place inside a gallon sized zip-top bag. Pour marinade over tenderloin in bag, seal, and massage with your hands until tenderloin seems evenly coated in marinade. Refrigerate for 1 ½ hours. Remove from refrigerator ½ hour prior to cooking and allow it to marinate ½ hour more at room temperature.
- Add to Instant Pot: Once ready to cook, add ½ cup chicken bone broth to the bottom of a 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Open zip-top bag and while holding the pork loin inside the bag with your hand from the outside, pour marinade into the Instant Pot and whisk together with broth. Using tongs, place pork loin directly in the liquid in the Instant Pot. Pour any remaining marinade over the pork loin.
- Pressure Cook: Close the Instant Pot lid, set the pressure release valve to “Sealing,” press the “Pressure Cook” or “Manual” button, and set the timer for 7 minutes. Once the cooking cycle has completed, allow pressure to naturally release for 10 minutes, and then manually release the remaining pressure. Open lid.
- Check temp and remove: Check temperature of pork loin using an instant read thermometer. Pork loin should reach an internal temperature of 145°F to be safely consumed. Using a fresh set of tongs, remove pork loin to a platter and allow to rest for 5 minutes.
- Thicken sauce (optional): If you would like to thicken the sauce, you can either hit the “Sauté” button and reduce it to your desired thickness (about 5 minutes), or you can hit the “Sauté” button, and once the sauce starts bubbling, while whisking constantly, sprinkle in ¼ teaspoon xanthan gum. Continue whisking until sauce thickens, about 1-2 minutes. Once thickened, hit "Cancel" on the Instant Pot. Promptly pour sauce into a gravy boat or measuring cup.
- Slice and serve: Slice pork loin into ½-inch slices. Serve topped with sauce over rice compliant with your dietary needs (I use hearts of palm rice or shirataki rice for Keto / low carb), Low FODMAP Instant Pot "Garlic" Mashed Potatoes, Low FODMAP Low Carb Mashed Hearts of Palm “Fauxtatoes,” another similar serving option.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Instant Pot
- Cuisine: Caribbean-Inspired
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Disclaimer: This recipe is for informational purposes only and is not intended as medical or dietary advice. The author is not a medical professional. Nutrition info is an estimate and can vary depending on ingredients and preparation. We follow current guidelines for special diets like low FODMAP, Keto, and Paleo at the time of initial publication, but individual tolerance varies and research is always evolving. It’s up to each reader to check ingredient labels, stay informed with the latest research, and consult their doctor to make informed choices based on their individual needs. Storage times are general recommendations—always follow safe food handling practices. See our Terms of Use for more details.
Rose Lloyd says
Is there a way to season without using the soy/tamari?
Gail Gromaski says
Great question! I haven't personally tested this recipe with a soy-free tamari-style sauce, but that would likely be the closest swap from a flavor/function standpoint if you have access to one. I haven't tested it myself, so I can't guarantee the exact result. You could also try replacing the ¼ cup tamari with 2 tablespoons Worcestershire sauce, 2 tablespoons low FODMAP chicken broth, and ¼ teaspoon salt. The flavor won't be exactly the same, but it should still give the marinade that salty, tangy backbone. Just be sure to check the Worcestershire sauce label if you're avoiding soy, as ingredients vary by brand.
Rose L says
Thank you! I did end up using chicken broth and I can't do worchestershire. I'm actually going to marinate it overnight. I hope that's not too long and I'll cook it tomorrow and let you know how it turned out.
Rose
Gail Gromaski says
My pleasure, Rose! Marinating overnight should be fine. I hope it works well for you! I'd love to hear how it turns out!
Rose says
Hi!
I've been busy, sorry that I forgot to get back to you. Oh my, this was soooo good. I'm not sure if it was the fact that it marinated for 24 hours or the things I did different, but for people with soy issues (worchestershire sauce has it too), this works amazingly!
Thanks,
Rose
Gail Gromaski says
I'm so glad substituting chicken broth for the tamari / soy sauce worked for you, Rose! Thanks so much for coming back to report on how it went. I'm sure your experience will help other readers, too!