Create low FODMAP coleslaw for an ideal summer side dish. It's crisp, vibrant, and slathered in a tangy homemade coleslaw dressing. It's perfect for potlucks, BBQs, summer dinners, or any time you want a delicious choice for those following a low FODMAP diet.
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Why You'll Love This Recipe
- Homemade coleslaw dressing is spoon-licking good
- Dressing uses unrefined sugar - maple syrup
- Gluten Free, Dairy Free, and Low FODMAP Recipe
Featured Ingredients
Coleslaw Dressing Ingredients:
- Mayonnaise - This is the base of the coleslaw dressing.
- Pure Maple Syrup - An unrefined sugar option that adds depth to the dressing.
- Apple Cider Vinegar - The signature tang flavor in coleslaw dressing.
- Lemon Juice - Fresh lemon juice adds another layer of flavor.
- Kosher Salt - Needed to balance out the flavors.
Salad Ingredients:
- Green Cabbage - Crunchy cabbage shreds as the base of the coleslaw.
- Red Cabbage - Adds a beautiful pop of color and crunch.
- Carrots - Shredded carrots add sweetness to compliment the tangy dressing.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a wide-mouth mason jar or an airtight container, mix the mayonnaise, maple syrup, apple cider vinegar, lemon juice, and kosher salt. Add the cover and shake until combined.
Step 2: On a large cutting board, slice the red and green cabbage in half. Remove the core and cut the cabbage into thin, shred-like slices. Then, slice again into bite-size pieces.
Step 3: In a large mixing bowl, add the cabbage and shredded carrots. Drizzle in the homemade dressing.
Step 4: Stir the mixture until the cabbage and carrots are coated. Cover and store in the refrigerator for at least 30 minutes before serving. This will give the dressing a chance to marinate the cabbage. The dressing will turn a pale purple from the red cabbage. It is beautiful.
Tips
My favorite coleslaw shortcut is to purchase a bag of cabbage mix and a bag of shredded carrots, then mix up a batch of coleslaw dressing. Then, both are ready when you are.
Ingredient Swaps
- Mayo Options: Use Kewpie mayonnaise for a richer mayo option.
- Maple Syrup Alternatives: Use 6 tablespoons of white granulated sugar instead of syrup.
- Vinegar: Use white distilled vinegar for a sharper flavor than apple cider vinegar.
- Citrus Juice: Use fresh lime juice instead of lemon juice.
Variations
Vegan Coleslaw: Use a vegan mayonnaise like Primal mayonnaise.
Veggie Coleslaw: Add extra vegetables like thinly sliced green bell peppers or broccoli florets.
Storing
Store: Keep coleslaw covered and in the refrigerator for no longer than four days.
Freeze: I do not recommend freezing coleslaw. The defrosting of the fresh cabbage would not fare well.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietitian.
- Common Cabbage, also known as Green Cabbage - Safe at ¾ cup or 75 grams per meal.
- Red Cabbage - Safe at ¾ cup or 75 grams per meal.
- Carrots - Safe at 1 small or 75 grams per meal.
- Mayonnaise - Safe at 2 tablespoons or 40 grams per meal.
- Pure Maple Syrup - Safe at 2 tablespoons or 50 grams per meal.
- Apple Cider Vinegar - Safe at 2 tablespoons or 42 grams per meal.
- Lemon Juice - Safe at 1 tablespoon or 21 grams per meal.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
FAQs
Two hours if the room is moderately warm or the temperature outside is below 90 degrees F. If it is a warm summer day, no longer than one hour, even if it is on ice. It is better to play it safe than suffer through food poisoning or, worse, give your guests food poisoning.
At least thirty minutes, the best option is at least four hours, and the ideal option is overnight. This will allow the dressing flavors to meld together and soak into the crispy cabbage and carrots, creating the best coleslaw.
What To Serve With Coleslaw
Coleslaw is a great side dish. Serve it alongside a main course of pulled pork BBQ sandwiches or Cuban pulled pork sandwiches. Bring it to summer potlucks as a budget-friendly, easy side dish to pass. Not in the mood for coleslaw? Try other side dish recipes, like low FODMAP potato salad or gluten free pasta salad.
Additional Salad Side Dishes
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Recipe
Low FODMAP Coleslaw
Ingredients
Coleslaw Dressing Ingredients:
- ¾ cup mayonnaise
- ¼ cup pure maple syrup (Note 1)
- 2 tablespoons apple cider vinegar (Note 2)
- 2 teaspoons lemon juice
- ¼ teaspoon kosher salt
Salad Ingredients:
- 4 cups red cabbage chopped
- 4 cups green cabbage chopped
- ½ cup carrots shredded
Instructions
- In a small bowl or wide-mouth mason jar, add the mayonnaise, maple syrup, apple cider vinegar, lemon juice, and salt. Whisk until combined. Set aside
- On a large cutting board, slice the cabbages in half, remove the cores, and finely shred the cabbage.
- In a large mixing bowl, add the chopped cabbage and shredded carrots. Drizzle the coleslaw dressing over it. Stir until combined.
- Cover and let it rest in the refrigerator for at least 30 minutes. Give it a good stir before serving.
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