Low FODMAP Cabbage Pancakes (Okonomiyaki)
Low FODMAP Cabbage Pancakes (Okonomiyaki)
Looking for a tasty savoury snack? These Low FODMAP Japanese Cabbage Pancakes are our new favourite!
They are one of the best ways to use up leftover cabbage. They are super budget-friendly and so yummy that everyone wanted seconds.
Now you might be wondering why we are using cabbage in the first place. Well, it has a Low FODMAP serving size as per the Monash University FODMAP Diet App and eating it is a great way to nourish your healthy gut bacteria while on the Low FODMAP Diet.
FODMAP note: You can have up to 4 pancakes per serving if you are in the first phase of the Low FODMAP Diet.
Serving suggestions: The recipe below is just for the fritters. We love serving these with sweet chilli mayo.
Soy free option: These cabbage pancakes are still lovely without soy sauce. This means you can make them soy free if needed.
Ingredients
Make gluten free(2 pancakes per serving)
CABBAGE PANCAKES
spring onion (green leaves only, finely sliced)
FODMAP
grated/crushed ginger
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
soy sauce (omit if soy free)
FODMAP
gluten free all purpose flour
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Grate or finely shred the cabbage. Peel and grate the carrot. Finely slice the green leaves of the spring onion/scallions. Place the cabbage, carrot, spring onion/scallions into a large bowl.
- Add the ginger, garlic infused oil and soy sauce to the bowl. Sprinkle over the flour. Season with salt and pepper. Mix well.
- In a small bowl, whisk together the eggs. Pour over the cabbage mixture and fold through until well combined.
- Heat a large frypan over medium heat. Add a splash of neutral oil. Measure out a ¼ cup of the batter, shape it into a pancake and place it in the frypan. Repeat for each pancake (we cooked 4 at a time). Fry for 2-3 minutes per side until golden and cooked through. Add more oil to the frypan and repeat with the remaining mixture.
- Eat these low FODMAP cabbage pancakes hot or at room temperature with your favourite dipping sauce. These cabbage pancakes can be stored for up to 4 days in the fridge in an airtight container. They also freeze well for 3 months.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read more
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