Low FODMAP Mediterranean Coleslaw

This vibrant, veggie-packed low FODMAP coleslaw packs Mediterranean-inspired flavors. It’s also mayo-less, making it mostly plant-based (or totally if you decide to leave off the feta) and a perfect side dish for summer!

Anyone else starting to crave salads as soon as the temperature gets above 50F?

Maybe it’s just me wishfully-thinking it’s summer. (and back to happier times)

Even though it’s not summer (yet!), this vibrant veggie-packed coleslaw reminds me of warm weather get-togethers with family and friends.

This easy low FODMAP side dish uses produce items with a longer shelf-life (when appropriately stored) like cabbage, carrots, and lemons. To give this coleslaw a little Mediterranean flair, I’ve also included kalamata olives, roasted red peppers, oregano, red wine vinegar, and garlic-infused oil. These are all ingredients that I like to keep on hand in my low(er) FODMAP kitchen.

If you like and tolerate low FODMAP cheese, consider serving this with a little feta. I have a hard time with dairy (even the low FODMAP stuff). But I like to keep feta and other types of cheese in my freezer for my partner, Al, so he can add cheese to the typically low-dairy dishes that I make.

I hope you enjoy this yummy, crunchy, colorful, mostly plant-based, summer-inspired slaw.

Shopping list

To make 6 servings of this Mediterranean-inspired coleslaw, add these ingredients to your shopping list:

• Green cabbage – 4 cups shredded (about ⅓ of a cabbage)
• Carrot – 1 medium (or ½ cup matchsticks)
• Roasted red bell peppers – ½ cup (about ½ medium pepper, if roasting your own) – I used jarred roasted red bell peppers
• Pitted kalamata olives – ⅓ cup
• Garlic-infused oil – 3 tablespoons
• Red wine vinegar – 1 tablespoon
• Lemon – 1 tablespoon juice (about ⅓ lemon)
• Dried oregano – 1 teaspoon
• Optional: Feta cheese – ⅓ cup (50 grams) crumbled

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Green (common) cabbage: A low FODMAP serving is ¾ cup or 75 grams.

Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

However, jarred roasted red bell peppers have not specifically been tested for FODMAPs. But, they are a convenient pantry item. If you have concerns, omit until you can test-to-tolerance or consider roasting your own. Instructions for roasting fresh red bell peppers can be found in my Low FODMAP Roasted Red Pepper Pasta recipe.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Notes about optional ingredients

Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams. Lactose content may vary between brands. Look for products that have less than 1 gram of sugar per serving, like Athenos Traditional Feta. Find grams of sugar on the nutrition facts panel in the US.

Instructions

To make this low FODMAP coleslaw, simply:

Step 1: Place cabbage, carrots, roasted red bell peppers, and olives in a large bowl. Toss to mix.

Step 2: Whisk together olive oil, red wine vinegar, lemon juice, and oregano in a small bowl. Adjust flavor with sugar, salt, and pepper. 

Step 3: Pour dressing over veggies and toss until evenly coated.

Serve topped with optional feta cheese.

Storage: Although best enjoyed after preparing, this coleslaw can be refrigerated in an airtight container for up to 2 days.

Serve this with

Consider serving this veggie-packed low FODMAP side dish with:

• Grilled Moroccan chicken and rice
• Your favorite kind of burger on a Schär Hamburger Bun (certified low FODMAP in the US)
• Grilled shrimp skewers and roasted potatoes

Substitutions

• Plant-based or dairy-free? Omit the feta cheese.
• Don’t like olives? Leave ’em out.
• Try red cabbage or a mixture of red and green (common) cabbage for a little extra color. Red cabbage is also low FODMAP in servings of ¾ cup or 75 grams.

Similar recipes

• Low FODMAP Dilly Potato Salad
• Low FODMAP Caprese Pasta Salad
• Low FODMAP Rainbow Quinoa Salad

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