There are a lot of vegetables that you can’t have on a low FODMAP diet, but these low FODMAP Collard Greens are not one of them.

Many traditional Thanksgiving sides aren’t FODMAP friendly, so if you are looking for an alternative, this is one you should definitely try. And don’t just wait for Thanksgiving, these collard greens are a hit year-round, and can be served as a side dish to any meal.

What do I need to make low FODMAP Collard Greens?

How do I make low FODMAP Collard Greens?

The hardest part about making this dish is taking the rib out of the collard greens. The stem is edible, but it takes longer to cook, and you don’t want to be left with a hard rib in the middle of your collard greens. You can also buy precut collard greens to save you some time.

After that, you sauté the greens in some olive oil and cook for about 5 minutes until the collard greens are wilted and starting to brown.

Low FODMAP Collard Greens

A great veggie alternative that is FODMAP friendly!
Prep Time8 minutes
Cook Time7 minutes
Course: Side Dish
Cuisine: American
Keyword: Fall, Holiday, Party, Quick
Cooking Method: Stove Top
Condition: Low FODMAP, Vegetarian
Servings: 2


  • 1 large bunch collard greens about 10 oz
  • 1 1/2 Tbsp garlic infused olive oil
  • 1/4 tsp fine sea salt
  • pinch red pepper flakes optional
  • lemon wedges for serving


  • To prepare collards: Cut out the thick center rib from each collard green leaf. Stack the rib-less greens and roll them into a cigar-like shape. Slice over the "cigar" as thinly as possible to make strands.
  • Heat a large skillet over medium-high heat, then add the olive oil. Once the oil is shimmering, add all of the collard greens and the salt. Don't worry if the greens are overflowing, they cook down!
  • Stir so all of the greens are lightly coated in oil, then let them cook for 30 seconds before stirring again. Continue stirring every 30-second until the greens are wilted, dark green, and you see some brown on the edges, about 3-6 minutes.
  • Remove the pan from the heat and immediately divide the cooked collards onto plates and serve


Carbohydrates: 5g | Protein: 3g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 307mg | Potassium: 203mg | Fiber: 4g | Sugar: 1g | Vitamin C: 34mg | Calcium: 221mg | Iron: 1mg
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Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.