Easy Low-FODMAP Superfood Salad with Kale & low-FODMAP Dressing; Gluten-free, Vegan

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Until 3 years ago, I had never heard of kale.  Now it is one of my favorite vegetables to eat!  Delicious, SUPERfood healthy and packed with protein and nutrients, kale is also low-FODMAP…how can you go wrong?

This recipe involves massaging the kale- totally fun!  When you give the kale a little rubbing it brings out its rich and beautiful texture and tone.

This easy low-FODMAP Salad with Kale is a delightful starter for any meal.  The low-FODMAP dressing can also be used over other tossed greens or in a low-FODMAP Salad in a Jar.  And for a little more superfood power- add a cup of cooked quinoa to the salad and get some more protein in your day…

I’ve even heard this being called a detox salad.  So packed with antioxidants and cleansing ingredients.

Check out over 200 more FREE low-FODMAP recipes on the blog, like my low-FODMAP Strawberry Poppyseed Salad and low-FODMAP Traditional Dinner Rolls.

Be healthy and happy,

Rachel Pauls, MD

Easy Low- FODMAP Superfood Salad with Kale; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 8 servings as a side dish

Prep time: 15 minutes, plus one hour for marinating (or overnight)


  • 3 cups kale
    • 1 cup kale is one low-FODMAP serving
  • 2 cups sliced red cabbage
  • 1 medium cucumber, chopped
  • ½ cup toasted sunflower seeds

For low-FODMAP Superfood Kale Salad Dressing

  • ¼ cup olive oil
  • ¼ cup rice vinegar (ensure is gluten-free if necessary)
  • 3 tbsp soy sauce (gluten-free if necessary)
  • 2 tbsp maple syrup
  • ½ tsp kosher salt
  • A pinch freshly ground black pepper


  • Combine dressing ingredients in jar and let marinate an hour or overnight (will have about 6 ounces of dressing or 12 tablespoons)
  • Wash and dry kale and remove tough stalks and center veins
  • Massage kale with fingers for about 5 minutes to soften leaves
    • So this is the fun part…really show the kale some love!  Rubbing each leaf between your fingers will change the hue of the kale from a dusky green to a rich and sumptuous color.  Tastes so much better too!
  • Chop kale and slice cabbage and cucumber
  • Place all vegetables in bowl, toss with dressing and garnish with seeds before serving

  • This low-FODMAP Kale Salad tastes so good, you won’t believe its this good for your body…and low-FODMAP!

Comments Rating 5 (1 review)

2 Responses

  1. Delicious!

    This is really good and easy to make. I used dinosaur kale which I don’t think needs massaging, it’s not really tough, and used carrots instead of cucumbers since I didn’t have any of those. (why do cucumbers always rot so quickly anyway?). Sunflower seeds a great addition. thank you!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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