This one-bowl, Low FODMAP Sunflower Crunch Salad is a flavorful, veggie-filled, and crunchy side dish made with cabbage, kale, carrots, dried cranberries, bacon bits, sunflower seeds, and a tangy, mayo-based dressing.
Get ready for some serious crunch with this Low FODMAP Sunflower Crunch Salad!
This flavor-packed side dish is inspired by one of my favorite bagged salad mixes - Dole's Sunflower Crunch Salad. My version uses FODMAP-friendly amounts of cabbage, kale, carrots, dried cranberries, green onion tops, and sunflower seeds.
All the crunchy veggies are tossed in a tangy, mayonnaise-based dressing, creating the perfect balance of sweet, savory, and satisfyingly crunchy.
Whether it's for a picnic, barbecue, or weeknight dinner, this low FODMAP salad is here to bring the party to your plate! I hope you enjoy it as much as I do!
Ingredients
To make this low FODMAP sunflower crunch salad, add these ingredients to your shopping list:
- Mayonnaise (such as Hellmann’s) - ⅓ cup
- Granulated sugar - 2 tablespoons
- Apple cider vinegar - 2 tablespoons
- Shredded green cabbage - 5 cups or a 10-ounce bag of pre-shredded cabbage
- Shredded carrots or carrot matchsticks - 2 cups
- Shredded kale - 2 cups
- Pre-cooked bacon - ½ cup crumbled or about 6 cooked slices, diced
- Dried cranberries - ½ cup
- Roasted sunflower seeds - ¼ cup
- Green onion tops (green parts only) - ¼ cup sliced
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or 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.
Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.
Granulated sugar (or white sugar) is low FODMAP in servings up to ¼ cup or 50 grams.
Apple cider vinegar: A low FODMAP serving is 2 tablespoons or 42 grams.
Green (common) cabbage: A low FODMAP serving is ¾ cup or 75 grams.
Kale contains minimal FODMAPs. It is considered a FODMAP-free food. Enjoy according to your appetite.
Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
Cranberries (dried) are low FODMAP in servings up to 1 tablespoon or 15 grams, according to Monash University. Monash generally uses Australian measurements, and Australian tablespoons are slightly larger than tablespoons in the United States.
Sunflower seeds are low FODMAP in servings of 2 teaspoons or 6 grams per meal.
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Instructions
To make this low FODMAP sunflower crunch salad, simply:
Whisk together the mayonnaise, sugar, and apple cider vinegar in a large bowl. Season with salt and pepper.
Add the green cabbage, carrots, kale, cooked bacon bits, dried cranberries, sunflower seeds, and green onion tops. Stir until everything is well coated.
Cover and refrigerate, preferably for 2 to 4 hours.
Serve chilled.
Storage
This salad is best enjoyed the day it is prepared. However, leftovers can be refrigerated and enjoyed within 1-2 days. Freezing is not recommended.
Serve this with
Consider serving this Low FODMAP Sunflower Crunch Salad with your favorite protein food, such as:
- Low FODMAP Bacon-Wrapped Chicken
- Grilled pork chop
- Baked salmon
and your favorite low FODMAP grain or starch, for example:
- a slice of toasted low-FODMAP sourdough or gluten-free bread with a pat of butter or light drizzle of garlic-infused olive oil
- a baked potato
- steamed rice
Related
Looking for other recipes like this? Try these:
Recipe
Low FODMAP Sunflower Crunch Salad
- Total Time: 2 hours 20 minutes
- Yield: approx. 8 (1 cup) servings
- Diet: Low Lactose
Description
This one-bowl, Low FODMAP Sunflower Crunch Salad is a flavorful, veggie-filled, and crunchy side dish made with cabbage, kale, carrots, dried cranberries, sunflower seeds, bacon bits, and a tangy, mayo-based dressing.
Ingredients
- ⅓ cup mayonnaise, such as Hellmann’s
- 2 tablespoons granulated sugar
- 2 tablespoons apple cider vinegar
- Salt and pepper
- 5 cups (or a 10-ounce bag of) shredded green cabbage
- 2 cups shredded carrots or carrot matchsticks
- 2 cups shredded kale
- ½ cup (or about 6 slices) crumbled or diced pre-cooked bacon
- ½ cup dried cranberries
- ¼ cup roasted sunflower seeds
- ¼ cup sliced green onion tops, green parts only
Instructions
- In a large bowl, whisk together the mayonnaise, sugar, and apple cider vinegar. Season with salt and pepper.
- Add the green cabbage, carrots, kale, cooked bacon bits, dried cranberries, sunflower seeds, and green onion tops (green parts only.) Stir until everything is well coated.
- Cover and refrigerate, preferably for 2 to 4 hours.
- Serve chilled.
Storage: This salad is best enjoyed the day it is prepared. However, leftovers can be refrigerated in a sealed container and enjoyed within 1-2 days. Freezing is not recommended.
Notes
Low FODMAP Serving: One serving of this recipe (about 1 cup) uses low FODMAP amounts of ingredients at publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
For less prep, consider using pre-cooked bacon (or bacon bits), a store-bought bag of finely shredded green cabbage, store-bought carrot matchsticks, and/or store-bought shredded kale.
- Prep Time: 20 minutes
- Chill Time: 2 hours
- Cook Time: 0 minutes
- Category: Salad, Side dish
- Method: No Cook
- Cuisine: Low FODMAP
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