Homemade Low FODMAP Coleslaw
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Craving coleslaw but can’t get too many FODMAPs in your diet? No problem; we’ve got the perfect low FODMAP coleslaw recipe to satisfy your cravings without compromising your diet. Even better, this recipe is made up of produce that boasts a longer shelf life, so you can enjoy your coleslaw up to a couple of days after making it.
And as a side dish, this recipe goes well with any number of main dishes. So to find out how to make low FODMAP coleslaw, join us below for all the details. We also share which courses we like best with this recipe.
Ingredients
- 3 tablespoons of garlic-infused oil
- ½ cup of roasted red bell peppers
- 1 tablespoon of red wine vinegar
- ⅓ cup of pitted kalamata olives
- 1 teaspoon of dried oregano
- 4 cups of shredded cabbage
- 1 tablespoon of lemon juice
- 1 medium carrot
Instructions
- Put the carrots, cabbage, olives, and roasted red bell peppers in a large bowl.
- Toss.
- In a small bowl, whisk together the red wine vinegar, olive oil, oregano, and lemon juice. Season with salt, pepper, and sugar to your liking.
- Pour the dressing on the vegetables and toss well, making sure that everything gets evenly coated.
- Enjoy!
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Notes
Nutrition
Notes & Tips
- As you can see, there’s nothing to this recipe other than prepping the ingredients. In just a few minutes, you’ll be enjoying a tasty low FODMAP coleslaw that’s perfect for a wide variety of main courses. For added taste, top with the crumbled feta cheese.
- A quick note about the cheese since we’re on the subject. You might be concerned about consuming a dairy product, but feta cheese is within the low FODMAP range as long as you keep it below 40 grams per serving.
- This recipe calls for ⅓ cup of crumbled feta cheese, which equals out to 43 grams. As such, you’ll be well in the clear if you eat a serving at a time. The only way you would really be at risk of going over is if you ate the entire recipe in one sitting.
- Otherwise, you can safely enjoy this coleslaw recipe without worry. If you want to ensure that you don’t go over the 40-gram limit, adjust the recipe to 3 tablespoons of crumbled feta cheese instead of ⅓ cup. The difference is minimal, and you’ll stay right at 40 grams.
- With the red bell pepper ingredient, this veggie is naturally FODMAP-free. However, its spiciness might present digestion issues for some people. If you typically struggle with spicier foods, simply omit the red bell pepper from the ingredients.
- Finally, you can store this low FODMAP recipe for up to two days in the fridge. It, of course, tastes best when served right away. But as mentioned earlier, these ingredients have a longer shelf life. Just be sure to store the coleslaw in an airtight container before putting it into the fridge.
Substitutions
If you are on a diet that prohibits you from consuming dairy, you’re definitely going to want to avoid adding the feta cheese. And if you’re vegan, cheese is automatically disqualified. Everything else is vegan-friendly and shouldn’t interfere with your diet.
Olives are an ingredient that many people would rather do without. If you enjoy them, then leave them in by all means. But if not, there’s no reason you have to leave the olives in this recipe. Mark them off the list and proceed as usual.
Another substitute that’s more of an addition than it is a substitute is red cabbage. Try adding red cabbage along with the green cabbage if you want to give your coleslaw a bit more color and appeal. You can be sure to stay within the acceptable low FODMAP range by sticking to 75 grams or less of red cabbage per serving.
This figure is the same for green cabbage, as well. Remember, the recipe calls for 4 cups of cabbage. As long as you don’t get more than ¾ cup of either type of cabbage per serving, you’ll be in good shape. This recipe serves six, so keep that in mind as you dish out servings.
Common Questions
No problem at all. Not everyone enjoys olives, and we certainly understand if you don’t want to add this ingredient to your coleslaw. And that’s perfectly fine, as it’s not necessary to keep them in. If you don’t want them, don’t add them.
Mayo is indeed low FODMAP, but only when you consume less than 2 tablespoons. That simply wouldn’t be enough to go around. What’s more, most mayonnaise is non-vegan. Not using mayo in this recipe ensures that more people can enjoy coleslaw regardless of their diets.
That said, there are plenty of vegan mayo brands available on the market. We previously covered this very topic and explored the best vegan mayo brands. If you’re interested in such things for other recipes, click here to see which brands are the best for vegans.
Sides & Pairings
Everyone knows coleslaw and chicken go together like peanut butter and jelly. This low FODMAP side is fantastic with Greek Chicken Wings and Spicy Chicken Diavolo. You might also try adding this coleslaw to a sandwich, such as a hamburger if your diet allows.
Another fine pairing is shrimp, from rock shrimp to Harissa shrimp. We’re confident that you will love the combination of these foods, as this low FODMAP coleslaw is a very versatile side that goes well with so many dishes.
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