Zucchini Pasta with Cabbage & Parmesan Salad

Serves: 2
Prep: 5 minutes
Cook: 5 minutes

FODMAP stacking is a concept we use when a number of different foods are eaten at the same time. We have shared a blog with you explain that green foods are safe, some foods have an upper limit, and how this impacts when you combine foods. See Stacking blog here. 

We wanted to show you how to “FODMAP stack” in a recipe and tempted you by mentioning a zucchini pasta and cabbage and parmesan salad…. Here it is.

This recipe contains a green serve of zucchini and a green serve of common cabbage. Both of these foods become amber or red if eaten in larger quantities. If you eat more than 1 cup of common cabbage it will take you to a red serve. Try this as a challenge if you are at the stage of testing your tolerance to FODMAPs. We want you to try to step up your FODMAP intake and relax the diet over time. If you are not ready for that, you can swap common cabbage for red cabbage which is green until even larger servings of 1⅔ cups.

Print Recipe

1 small zucchini, cut into strips like spaghetti

100 g 3.5 oz

2 tsp olive oil

9 g 0.3 oz

½ clove garlic, sliced

1.5 g 0.05 oz

2 anchovies, sliced

2 g 0.07 oz

¼ tsp salt or as desired

1 g 0.03 oz

1⅓  tbsp parmesan, grated

20 g 0.7 oz

1 cup thinly sliced cabbage (common or red cabbage – see note above)

90 g 3.2 oz

⅓ cup grated carrot

17 g 0.6 oz

2 tsp parmesan

10 g 0.4 oz

2 tsp olive oil

9 g 0.3 oz

1 tsp apple cider vinegar

5 g 0.2 oz

Salt and pepper to taste


  1. Heat oil in small fry pan.

  2. Add sliced garlic and heat for 1 minute to add flavour into the oil.

  3. Remove garlic slices from pan and discard.

  4. Add anchovies and chilli and heat for 2 minutes, stir.

  5. Add zucchini and heat for 2 minutes, stir.

  6. Transfer to a plate and stir through parmesan.

  7. Add cabbage, carrot and parmesan to a bowl and combine.

  8. Add olive oil, vinegar and salt and pepper.

Nutrition Information (per serve)
Energy 710 Kj / 170 cal
Protein 7.10g
Carbohydrates 2.50g
Sugar 3.90g
Total Fat 14.20g
Saturated Fat 4.60g
Fibre 2.00g
Back to all recipes
Back to all recipes