Low FODMAP Coleslaw Recipe

This crunchy, creamy Low FODMAP Coleslaw is made with fresh shredded cabbage, carrots, and a tangy homemade mayonnaise dressing, ready in just 15 minutes. The rich sauce clings perfectly to the crisp vegetables for a refreshing bite every time. I make this easy side dish whenever I need a gut-friendly option for cookouts.

Jump to Recipe

Why This Classic Works

I used to avoid coleslaw because store-bought versions often hide high-FODMAP onion powder or high fructose corn syrup in the fine print. My version swaps these common triggers for garlic-free mayonnaise and green onion tops to keep the flavor authentic but safe for sensitive stomachs.

The secret lies in the celery seeds, which add that traditional savory depth without the need for actual celery or onion. It tastes exactly like the deli-style slaw you remember, just without the digestive stress that usually follows.

Low FODMAP Coleslaw Ingredients

• 4 cups green cabbage, thinly shredded (approx. 1/2 small head)
• 1 cup red cabbage, thinly shredded
• 1 cup carrots, grated
• 1/2 cup mayonnaise (check label for garlic/onion)
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tbsp maple syrup
• 1/2 tsp celery seeds
• 1/4 cup green onion tops (green parts only), sliced
• 1/2 tsp sea salt
• 1/4 tsp black pepper

How To Make Low FODMAP Coleslaw

1. Prepare Vegetables: Combine the shredded green cabbage, red cabbage, grated carrots, and sliced green onion tops in a large mixing bowl.
2. Make Dressing: Whisk the mayonnaise, apple cider vinegar, Dijon mustard, maple syrup, celery seeds, salt, and pepper in a small bowl until smooth.
3. Combine: Pour the dressing over the vegetable mixture and toss well with tongs until every shred is evenly coated.
4. Chill: Cover and refrigerate the slaw for at least 30 minutes to let the flavors meld before serving.

Recipe Tips

• Watch the mayonnaise: Many commercial brands contain “natural flavors” that may include garlic or onion, so look for brands with simple ingredient lists like Hellmann’s Real Mayonnaise or Duke’s.
• Slice it thin: Use a sharp knife or a mandoline for the cabbage to get that restaurant-style texture that absorbs the dressing better than thick chunks.
• Let it rest: Eating it immediately is fine, but resting it allows the cabbage to soften slightly and the tangy dressing to penetrate the vegetables.

What To Serve With Coleslaw

Serve this slaw alongside grilled chicken or pork chops seasoned with herbs and maple syrup. It also adds a perfect crunch inside tacos or burgers made with gluten-free, low FODMAP buns.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. The cabbage will release some water over time as it sits, so give it a quick stir before serving again to redistribute the dressing.

FAQs

• Is cabbage low FODMAP?
  Yes, common green and red cabbage are considered low FODMAP in serving sizes of about 3/4 cup (75g) per meal according to Monash University.
• Can I use pre-bagged coleslaw mix?
  You can use bagged mix if it only contains cabbage and carrots, but check the label carefully to ensure no onions or high-FODMAP preservatives are included.
• Is apple cider vinegar safe?
  Yes, apple cider vinegar is low FODMAP in portions of 2 tablespoons, which is more than you will consume in a single serving of this recipe.
• Can I make this vegan?
  Yes, simply swap the regular mayonnaise for a vegan mayonnaise alternative that is free from high FODMAP ingredients like garlic powder or chickpea flour.

Nutrition

• Calories: 145 kcal
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 8mg
• Sodium: 290mg
• Total Carbohydrate: 6g
• Protein: 1g

Try More Recipes:

• Low FODMAP Corned Beef and Cabbage Recipe
• Low FODMAP Cottage Pie Recipe
• Low FODMAP Lasagna Recipe