Coleslaw

A low FODMAP coleslaw of measured green cabbage, carrots, and scallion greens in a mayonnaise, apple cider vinegar, maple syrup, and Dijon dressing.

Prep 15 min

Cook 1 min

Serves 6

Gluten-freeDairy-freeVegetarian

Ingredients

• 450g green cabbage (about 6 cups thinly shredded), which works out to roughly 75g per serving
• 2 medium carrots (about 150g), peeled and grated
• 4 scallions, green tops only, thinly sliced (about 1/2 cup)
• 1/2 cup (120g) plain mayonnaise
• 2 tablespoons (30ml) apple cider vinegar
• 1 tablespoon (15ml) pure maple syrup
• 1 teaspoon Dijon mustard (check the label for onion or garlic)
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon celery seed (optional)

Instructions

Shred the Vegetables

1. Core the cabbage and slice it as thinly as you can, or run it through the shredding disc of a food processor. Aim for about 450g (6 cups) so each of the 6 servings lands near the 75g cabbage cap.
2. Peel the carrots and grate them on the large holes of a box grater.
3. Slice the green tops of the scallions thinly and discard the white bulbs.
4. Combine the cabbage, carrot, and scallion greens in a large bowl.

Make the Dressing

1. In a small bowl, whisk together the mayonnaise, apple cider vinegar, maple syrup, Dijon, salt, pepper, and celery seed if using.
2. Taste and adjust: more vinegar for tang, a little more maple for sweetness, more salt for balance.

Dress and Chill

1. Pour the dressing over the vegetables and toss until every strand is coated.
2. Cover and refrigerate for at least 30 minutes before serving. The cabbage softens slightly and the flavors settle.
3. Toss again just before serving. If the slaw has released liquid, drain it off or stir it back in.

Tips & Substitutions

• Cap the cabbage at 75g per serving. Monash lists common green cabbage as low up to 75g, and larger portions climb. Keeping the batch near 450g across 6 servings holds each plate in range. Look up cabbage in the FODMAP Foods app to see how its rating changes with portion size.
• Green scallion tops only. The fructans in scallions sit in the white bulb, so slice only the green tops. They are low FODMAP at this amount and give the oniony bite.
• Read the mayo label. Plain mayonnaise (egg, oil, vinegar) is low FODMAP; check the label for onion or garlic, which flavored and "garlic aioli" versions often add. A plain vegan mayo works the same way if you want a vegan slaw.
• Add garlic notes with infused oil. For a savory edge, whisk 1 teaspoon of garlic-infused olive oil into the dressing. The fructans stay behind in the discarded garlic, not the oil.
• Swap maple for cane sugar. Use 1 tablespoon of white or superfine sugar in place of the maple syrup if you prefer. Honey is low FODMAP only at about ½ teaspoon and agave is high FODMAP, so skip both, and avoid polyol "sugar-free" sweeteners like sorbitol and xylitol.
• Make it a vinegar slaw. Drop the mayo and whisk 3 tablespoons of plain or garlic-infused olive oil into the vinegar, maple, and mustard for a lighter, tangy dressing. Either version goes well next to fried chicken.

Why This Works

• Portioned cabbage. Green cabbage is low-FODMAP up to 75g, so splitting about 450g across 6 servings keeps each portion under the cap.
• Scallion greens carry the onion note. Fructans concentrate in the white bulb, not the green tops, so the measured greens add allium flavor at a low FODMAP amount.
• No bottled dressing. Store-bought slaw dressings usually list onion and garlic powder; a scratch mayo and vinegar dressing keeps those out.
• Maple instead of honey. Maple syrup is low FODMAP at 1 tablespoon, and this dressing spreads 1 tablespoon across 6 servings; honey is low only at about ½ teaspoon.

Storage

Keep the coleslaw in an airtight container in the fridge for up to 3 days. The cabbage keeps releasing water, so give it a stir and drain any pooled liquid before serving. Don't freeze it; the cabbage turns limp and watery on thaw. For a crowd, hold the dressing separate and toss within an hour of serving, still keeping each portion near 75g of cabbage.