Low FODMAP Orange Thyme Pork Skewers with Fresh Chive Slaw - Low FODMAP Recipe
low-fodmap gluten-free dairy-free medium

Low FODMAP Orange Thyme Pork Skewers with Fresh Chive Slaw

Juicy citrus-marinated pork skewers paired with crisp, tangy slaw make the perfect crowd-pleasing meal that's gentle on sensitive stomachs and big on flavor.

40 min
Prep Time
12 min
Cook Time
2h 52m
Total Time
6
Servings
Monash Aligned FODMAP Status

This recipe is carefully designed to be low FODMAP when portions are controlled. Pork is naturally FODMAP-free and an excellent protein choice. The garlic-infused oil provides flavor without FODMAPs since the fructans don't transfer to oil. Orange juice and zest are low FODMAP in the amounts used per serving (approximately 20ml juice per serving). Cabbage is low FODMAP up to 75g per serving, and this recipe provides exactly 75g per person. Carrots are safe in typical portions at 25g per serving. Chives are a wonderful FODMAP-friendly alternative to onions and garlic. Ensure your mayonnaise is lactose-free and doesn't contain high-FODMAP additives like honey or garlic. Maple syrup is low FODMAP at 1 teaspoon per serving, and this recipe uses approximately that amount per person. Keep portions to 2 skewers per person with a side of slaw for a balanced, gut-friendly meal.

There's something magical about the combination of citrus and herbs with tender pork, especially when you're working within FODMAP restrictions. These orange thyme pork skewers prove that eating for digestive health doesn't mean sacrificing bold, memorable flavors. The marinade does double duty here: the acidity from fresh orange juice helps tenderize the meat while infusing it with bright, sunny notes, and the thyme adds an earthy sophistication that elevates this beyond typical weeknight fare. What makes this recipe particularly brilliant for IBS sufferers is how it delivers maximum flavor without relying on garlic or onion, instead building complexity through citrus zest, fresh herbs, and a touch of maple syrup for caramelization.

The accompanying chive slaw is where this dish really shines as a complete meal. Crisp cabbage and carrots provide that satisfying crunch and fiber that's so important for gut health, while the creamy dressing gets its tang from lactose-free ingredients and fresh chives instead of problematic alliums. The beauty of serving these skewers with slaw is the textural contrast: tender, slightly charred meat against cool, crunchy vegetables creates a restaurant-quality experience right in your backyard.

This recipe is ideal for meal prep too. You can marinate the pork up to 24 hours ahead, and the slaw actually improves after sitting for an hour as the flavors meld. Whether you're grilling for a summer gathering or using a grill pan indoors, these skewers cook quickly and evenly, making them perfect for busy weeknights when you need something special but don't have hours to spend in the kitchen. The result is a dish that's as beautiful as it is delicious, proving that FODMAP-friendly cooking can be both nourishing and exciting.

🥗 Ingredients

Metric

  • pork tenderloin, cut into 2.5cm cubes
  • fresh orange juice
  • orange zest
  • garlic-infused olive oil
  • fresh thyme leaves
  • pure maple syrup
  • salt
  • black pepper
  • green cabbage, finely shredded
  • carrots, julienned
  • fresh chives, finely chopped
  • lactose-free mayonnaise
  • rice vinegar
  • Dijon mustard
  • white sugar
  • wooden or metal skewers

Imperial

  • 800g pork tenderloin, cut into 2.5cm cubes Lean and tender, perfect for quick grilling
  • 120ml fresh orange juice About 2 medium oranges
  • 2 tablespoons orange zest Adds concentrated citrus flavor
  • 3 tablespoons garlic-infused olive oil FODMAP-safe garlic flavor
  • 2 tablespoons fresh thyme leaves Or 2 teaspoons dried thyme
  • 2 tablespoons pure maple syrup Helps with caramelization
  • 1 teaspoon sea salt Plus more for seasoning
  • 1/2 teaspoon black pepper Freshly ground preferred
  • 400g green cabbage, finely shredded About 1/2 small head
  • 150g carrots, julienned or grated About 2 medium carrots
  • 60g fresh chives, finely chopped FODMAP-safe onion alternative
  • 80ml lactose-free mayonnaise Or suitable FODMAP mayo
  • 2 tablespoons rice vinegar Adds tangy brightness
  • 1 tablespoon Dijon mustard Check label for FODMAP ingredients
  • 1 teaspoon sugar Balances the acidity
  • Wooden or metal skewers Soak wooden skewers 30 minutes before use

👨‍🍳 Instructions

  1. 1

    Marinate the Pork

    In a large bowl, whisk together the orange juice, orange zest, garlic-infused olive oil, fresh thyme leaves, maple syrup, salt, and black pepper until well combined. Add the cubed pork tenderloin and toss to coat every piece thoroughly. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or up to 24 hours for deeper flavor. The citrus will tenderize the meat while infusing it with bright, aromatic notes.

    ⏱️ 15 min
  2. 2

    Prepare the Chive Slaw

    While the pork marinates, make the slaw by combining the shredded cabbage, julienned carrots, and chopped chives in a large mixing bowl. In a separate small bowl, whisk together the lactose-free mayonnaise, rice vinegar, Dijon mustard, and sugar until smooth and creamy. Pour the dressing over the vegetables and toss thoroughly until everything is evenly coated. Cover and refrigerate for at least 1 hour to allow the flavors to meld and the cabbage to soften slightly. The slaw can be made up to 4 hours ahead.

    ⏱️ 15 min
  3. 3

    Assemble the Skewers

    Remove the marinated pork from the refrigerator about 20 minutes before grilling to take the chill off. If using wooden skewers, make sure they've been soaked in water for at least 30 minutes to prevent burning. Thread 4-5 pieces of pork onto each skewer, leaving a small space between pieces to ensure even cooking. Reserve any remaining marinade for basting during grilling.

    ⏱️ 10 min
  4. 4

    Preheat and Prepare the Grill

    Preheat your grill to medium-high heat, around 200-220°C. Clean the grates thoroughly and oil them lightly with a paper towel dipped in neutral oil to prevent sticking. This step is crucial for getting those beautiful grill marks and ensuring the pork releases easily when it's time to turn the skewers.

    ⏱️ 10 min
  5. 5

    Grill the Skewers

    Place the pork skewers on the preheated grill, leaving space between each one for even heat circulation. Grill for 3-4 minutes per side, turning once, until the pork develops a nice caramelized crust and reaches an internal temperature of 63°C. Brush with reserved marinade during the last minute of cooking for extra flavor and shine. The total cooking time should be 10-12 minutes, depending on the size of your pork cubes. Be careful not to overcook, as pork tenderloin can dry out quickly.

    ⏱️ 12 min
  6. 6

    Rest and Serve

    Transfer the cooked skewers to a clean platter and tent loosely with aluminum foil. Let them rest for 5 minutes to allow the juices to redistribute throughout the meat, ensuring every bite is moist and flavorful. Give the chive slaw a final toss, taste and adjust seasoning if needed, then serve the skewers alongside generous portions of the crisp, tangy slaw. Garnish with extra fresh thyme or orange wedges if desired.

    ⏱️ 5 min

🔄 FODMAP-Friendly Swaps

Pork tenderloin → Chicken breast or firm tofu cubes

Both are low FODMAP and work beautifully with citrus marinades, though cooking times may vary slightly

Orange juice and zest → Lemon or lime juice and zest

All citrus fruits are low FODMAP in moderate amounts and provide similar bright, acidic notes

Fresh thyme → Fresh rosemary or oregano

These herbs are equally FODMAP-safe and pair wonderfully with pork and citrus

Green cabbage → Bok choy or napa cabbage, finely sliced

Both are low FODMAP alternatives that provide similar crunch and work well in slaws

Lactose-free mayonnaise → Homemade mayo with egg yolk and garlic-infused oil

Gives you complete control over ingredients and ensures FODMAP compliance

Rice vinegar → White wine vinegar or apple cider vinegar

All are low FODMAP and provide the tangy acidity needed for a balanced slaw dressing

Maple syrup → Brown sugar or glucose syrup

Both are low FODMAP sweeteners that help with caramelization on the grill

🔬 The Science Behind This Recipe

Why This Recipe Works for Your Gut

Pork tenderloin is an excellent protein choice for sensitive digestive systems because it's naturally low in FODMAPs and easy to digest. Unlike fattier cuts of meat, tenderloin is lean, which means it moves through your digestive tract more comfortably without triggering symptoms. The protein helps stabilize blood sugar and keeps you satisfied, while being gentle on your gut lining.

Cabbage might seem surprising on a low FODMAP menu, but it's actually well-tolerated in moderate portions. The key is serving size—up to 75 grams (about ¾ cup shredded) stays within safe limits. Cabbage provides beneficial fiber that feeds healthy gut bacteria without the fermentable sugars that cause bloating and discomfort. It's also rich in glutamine, an amino acid that helps repair and strengthen the intestinal barrier, making it particularly valuable for those managing IBS.

The recipe's use of garlic-infused oil is a game-changer for flavor without digestive distress. When garlic is infused in oil and then removed, the fat-soluble flavor compounds transfer to the oil, but the water-soluble FODMAPs (the troublemakers) stay behind in the garlic itself. This means you get all the taste without the gut upset. Fresh chives add a mild onion-like flavor that's naturally low in FODMAPs, unlike their stronger relatives. Orange juice provides bright acidity and vitamin C without high FODMAP content, helping with iron absorption from the pork while adding natural sweetness that's easy on your system.

📄

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