low FODMAP – Crock Pot Hawaiian Pork Burrito Bowl

I didn’t post my low FODMAP day yesterday, because dinner turned out… meh. When we went to the grocery store on Friday to pick up eggplants for the eggplant Parmesan we decided that we should pick up something for Saturday too, since it would be a busy day around town/ on campus and we didn’t want to have to go out. Thing is, deciding on dinner on the fly with a low FODMAP diet isn’t easy. All of our usual go-to, lazy dinners were off limits, so we figured, why not just do burgers and fries- then I could eat mine without the bun and everything would work out fine. Well… we usually use ranch or mayonnaise as a binder for our burgers, and both of those options were out; we tried using egg as a binder and the burgers turned out… interesting. It wasn’t terrible, but not something I’ll be eating again; A and I will have to find a new low FODMAP burger option. Other than that the day was pretty boring, I had a bowl of oatmeal with strawberries, chia seeds, peanut butter, and maple syrup for breakfast, left over eggplant Parmesan for lunch, and another bowl of oatmeal- this time with blueberries and raspberries with peanut butter, chia seeds, and maple syrup, as a snack.

Today was a far more successful dinner. It was delicious.

I had one of the peanut butter protein bars for breakfast, left over chicken with green curry and roasted veggies over brown rice for lunch, a bowl oatmeal with chia seeds, dark chocolate chips, kiwi, and maple syrup as a mid-afternoon pick up, and a cheddar cheese stick that I split with Pepper.  Then there was dinner- Hawaiian Pork Burrito Bowl. MMMM. We’ll definitely be making this one again.

The recipe is modified from The Housewife in Training Files to be low in FODMAP.


Enchilada sauce

  • 14.5 can crushed tomatoes
  • 2 teaspoons sugar
  • 2 tablespoons chili powder
  • 2 tablespoons cumin
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon cayenne
  • 1 cup pineapple juice (we could only find a pineapple ginger juice blend)


  • 2 Tablespoons garlic-infused olive oil
  • Pork tenderloin
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 2 teaspoons salt
  • 2 teaspoons pepper


  • 1 cup quinoa, uncooked
  • 3 bell peppers (red, orange, yellow) sliced into strips
  • pineapple, sliced into rings
  • avocado
  • cilantro
  • lime juice


  • In your crock pot, combine all the ingredients for the enchilada sauce and mix until well combined.
  • Heat a large skillet over medium-high heat. Add garlic-infused olive oil.
  • While the skillet is heating up, rub the pork with the pork spice mix, making sure it is well covered.
  • Add the pork to the skillet and sear on all sides.
  • Once the pork is well seared place it in the crock pot. Spoon some of the enchilada sauce over the top of the pork. Cook for 3 1/2 hours on HIGH heat.
  • In the last 30 minutes of cooking time:
    • cook your quinoa according to package instructions.
    • saute peppers in a skillet with olive oil over medium heat.
    • sear pineapple slices in a skillet.
    • slice avocado- for low FODMAP, remember to only have a few slices.
    • chop cilantro.
  • Once the pork has finished cooking, shred it using two forks. Mix the shredded meat with the enchilada sauce.
  • To serve, add quinoa to a bowl, top with the pepper mixture and then the pork. Add seared pineapple, avocado, and cilantro.


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