Low FODMAP Cabbage Pancakes (Okonomiyaki)
Ingredients
MAKE GLUTEN FREEMakes 4 servings (2 pancakes per serving)
CABBAGE PANCAKES
160
common cabbage (finely shredded)
60
carrot (peeled & grated)
20
green onions/scallions (green leaves only, finely sliced)*
1.5
grated/crushed ginger*
1
garlic infused oil*
1
soy sauce (omit if soy free)*
105
gluten free all purpose flour*
3
large egg
1
salt & pepper
1.5
neutral oil (rice bran, canola, sunflower) (for frying)
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 4 (2 pancakes per serving)
CABBAGE PANCAKES
160
common cabbage (finely shredded)
60
carrot (peeled & grated)
20
green onions/scallions (green leaves only, finely sliced)*
1.5
grated/crushed ginger*
1
garlic infused oil*
1
soy sauce (omit if soy free)*
105
gluten free all purpose flour*
3
large egg
1
salt & pepper
1.5
neutral oil (rice bran, canola, sunflower) (for frying)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
265
Fat
13.4g
Saturates
2.4g
Protein
8.8g
Carbs
26.3g
Sugars
1.9g
Fibre
1.6g
Salt
0.4g
Iron
1.8mg
Calcium
88.3mg
Calories
265
Fat
13.4g
Saturates
2.4g
Protein
8.8g
Carbs
26.3g
Sugars
1.9g
Fibre
1.6g
Salt
0.4g
Iron
1.8mg
Calcium
88.3mg
Calories
265
Fat
13.4g
Saturates
2.4g
Protein
8.8g
Carbs
26.3g
Sugars
1.9g
Fibre
1.6g
Salt
0.4g
Iron
1.8mg
Calcium
88.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
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.
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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
