This low FODMAP Coleslaw recipe is a simple yet delicious traditional low FODMAP summer side dish ideal for summer barbecues, picnics, and potlucks. Easy to make using a food processor or a premade, store-bought coleslaw mix, this low FODMAP coleslaw is also Paleo compliant, dairy-free, and refined sugar-free.
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Low FODMAP Coleslaw: An Essential Summer Side Dish
Coleslaw is really a standard side dish for summer gatherings in North America. It's cooling, tangy, and slightly sweet, and pairs so well with barbecue dishes (such as my Low FODMAP Instant Pot BBQ Pulled Pork recipe and my Low FODMAP Instant Pot BBQ Pork Ribs recipe).
To be honest and not to sound arrogant - coleslaw has not been a favorite side dish of mine until I started making it myself. Once I got the balance of sweet and sour in the dressing just right, then - BAM! I was hooked. Crunchy and delicious, this low FODMAP coleslaw recipe is strangely addictive and doesn't last very long at our house simply because it's consumed so rapidly.
Is Cabbage Low FODMAP?
Cabbage sometimes gets a bad rap when it comes to FODMAPs. I don't understand why as the science doesn't seem to support this. According to Monash University's Low FODMAP Diet App, common cabbage, also known as green cabbage, is considered low FODMAP in servings of up to ¾ cup or 75g. Accordingly, red cabbage, also known as purple cabbage, is low FODMAP in servings of up to ¾ cup or 75g. That is a ton of cabbage to work with. The convenient part of this for a coleslaw recipe is green cabbage and red cabbage contain different FODMAP types, sorbitol and fructans respectively, which mitigates the risk of FODMAP stacking.
The site FODMAP Everyday has an excellent article on the FODMAP content of multiple different types of cabbage and detailed information on how to clean and prepare it, etc. If you have further concerns, consult your doctor or dietitian about the FODMAP content of cabbage.
Necessary Equipment
- Food processor with chopping and shredding disc blades. If you don't have a food processor, a sharp chopping knife, chopping board, and lots of elbow grease will do, too.
- Chopping knife and board
- Large bowl
- Large stirring spoon
- Small bowl
- Whisk
- Spatula
Low FODMAP Coleslaw: Ingredients & Success Tips
This is a super basic, no frills-type low FODMAP coleslaw recipe with very few ingredients. To start, I wash the produce and prepare it to be chopped, either by-hand or in the food processor. The produce includes:
Produce
- ½ of a small head of green (a.k.a. common) cabbage. Once chopped, this should be about 4 tightly packed cups of green cabbage.
- ¼ of a small head of red (a.k.a. purple) cabbage. Once chopped, this should be about 2 tightly packed cups of red cabbage.
- 2 large carrots. Once shredded or chopped into matchsticks, this should be about 2 cups of carrots.
- 1 cup of scallions (a.k.a. green onions), chopped.
Food Processor
If using the food processor, use the chopping blade to chop the cabbages and the shredding blade to shred the carrots. The first time I ever made coleslaw, I used the shredding blade on the cabbage. It was a freakin' nightmare.
Scallions don't chop nicely in the food processor, so I still chop those by-hand.
Once chopped, I put everything in the largest bowl possible and stir until well combined. I typically toss the produce by hand before it's dressed as it's the easiest.
Dressing
To make the low FODMAP coleslaw dressing, I use the following:
- Dairy-free mayonnaise (avocado oil mayo is my favorite)
- Apple cider vinegar
- Pure maple syrup (a.k.a. "Canada" at our house)
- Salt and pepper
That's it. I whisk these together in a small bowl until combined. Then, I pour the dressing over the produce and stir with a large spoon until the produce is well-coated. I cover the bowl with plastic wrap and refrigerate for at least two hours. I stir it again just before serving as the dressing tends to settle at the bottom of the bowl.
Storage
Coleslaw doesn't keep for very long. Store coleslaw leftovers in an air tight container in the refrigerator for 3-5 days. Leftover cabbage, on the other hand, can be stored wrapped in plastic in the crisper drawer of the refrigerator for 2-3 weeks. So, if you have nothing else to use the remaining cabbage for, you can always make this coleslaw recipe again before it goes bad.
What can I eat this low FODMAP coleslaw with?
I recommend eating this low FODMAP coleslaw with the following low FODMAP summer recipes:
- Instant Pot BBQ Pork Ribs
- Instant Pot BBQ Pulled Pork
- Grilled Pork Chops with Lemon & Sage
- Juicy Turkey Burgers
Low FODMAP Coleslaw (Paleo, Dairy-Free, Refined Sugar-Free)
Equipment
- Food processor optional
Ingredients
PRODUCE:
- 4 cups green cabbage, finely chopped and tightly packed (about ½ of a small head of cabbage)
- 2 cups red cabbage, finely chopped and tightly packed (about ¼ of a small head of cabbage)
- 2 cups carrots, peeled and shredded or chopped into matchsticks (about two large carrots)
- 1 cup scallions, dark green parts only, chopped
DRESSING:
- ½ cup dairy-free mayo, or your preferred mayo
- 2 tablespoons apple cider vinegar
- 2 tablespoons pure maple syrup
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper, plus more freshly cracked pepper for garnish (optional)
Instructions
- In a large bowl, add the chopped green cabbage, red cabbage, carrot, and scallions and mix with a spoon until well mixed.
- In a small bowl, add dressing ingredients: mayo, apple cider vinegar, maple syrup, sea salt and pepper and whisk to combine.
- Pour the dressing over the produce and stir until the produce is well coated with dressing. Cover and refrigerate 2 hours. Stir again prior to serving.
- Serve as a summer side dish with Low FODMAP Instant Pot BBQ Pulled Pork, Juicy Low FODMAP Turkey Burgers, Low FODMAP Grilled Pork Chops with Lemon & Sage, or my Low FODMAP Instant Pot BBQ Pork Ribs.
- Store leftovers in an airtight container in the refrigerator for 3 to 5 days.
Notes
- By hand or food processor: the produce can be chopped by hand or with a food processor, using the chopping blade for the cabbage and the shredding blade for the carrots. Scallions do not chop very nicely in the food processor, so I recommend chopping those by hand. Alternatively, you can use a 16 oz. bag of pre-made, store-bought coleslaw mix for the green and red cabbage and carrots.
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