A salad? For Christmas dinner? Yes, I know it’s a bit controversial but this Brussel sprout, kale and spinach salad is a great way to sneak one of the quintessential Christmas ingredients into a low FODMAP menu. Brussel sprouts would normally seem to be off limits, as they can only be consumed in small amounts on a low FODMAP diet – 2 sprouts is a low FODMAP serving.

However, by shredding them finely and combining them with some FODMAP friendly greens you can turn them into a delicious winter salad. This is also a great way to rehabilitate a much maligned vegetable. A lot of people have been turned off the humble sprout through years of being subjected to overcooked versions every Christmas. But raw sprouts are surprisingly good and it also helps to have a side dish that is a bit lighter, in what is already quite a rich meal. I also like to add some pomegranate seeds for colour. These are low FODMAP in servings below 45 grams, but you can omit them if you wish.

If the traditionalists in your family can’t quite face a salad with their Christmas dinner; another idea to is cook off some bacon, add the finely shredded greens, then fry for a couple of minutes.

Brussel Sprout, Kale & Spinach Salad Recipe

Difficulty Rating: Easy

Prep/Cooking Time: 10 minutes

Servings: 6


For the Brussel sprout, kale and spinach salad

  1. 12 Brussel sprouts; trimmed and finely shredded
  2. 150 grams kale; destemmed and finely shredded
  3. 150 grams baby spinach
  4. 50g pine nuts, toasted
  5. Seeds of 1 pomegranate

For the dressing

  1. 120 millilitres extra virgin olive oil
  2. 40 millilitres cider vinegar
  3. 1 tablespoon dijon mustard
  4. 1 tablespoon maple syrup


  1. To make the dressing combine the ingredients in a bowl and whisk until thoroughly blended. Add some salt and pepper to taste.
  2. To assemble the salad, mix all the vegetables together in a large bowl. Pour over enough dressing to coat everything. Pile the salad on to a serving plate and sprinkle with the pine nuts and pomegranate seeds.
brussel sprout salad on blue plate with christmas cracker, blue napkin and cutlery beside it
Barry McBride, MSc

Barry McBride, MSc, Clinical Development Associate

19 December, 2020 | Food, Recipes

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