Seafood Okonomiyaki

Guys, I’ve been dreaming about this recipe forever. Like seriously. I have thought about making this savoury Japanese pancake (okonomiyaki, especially seafood okonomiyaki) for months…MONTHS I tell you, but I honestly had no idea how I was going to put it together. A lot of it was because the traditional, true okonomiyaki from Japan is made from flour and has mayo, and tons of high FODMAP ingredients. Usually, I can sub ingredients here and there, but this was going to be a tough one for me. For months I planned, tried to find certain ingredients, found methods to use lower FODMAP ingredients instead of higher ones.

low FODMAP okonomiyaki

This recipe will be in two parts as it was a heck of a lot of work for me to come up with an okonomiyaki sauce. Don’t fret though, it’s easy to make. I’ll update this section when I have the recipe up next week :)

Have you ever tried okonomiyaki? It literally means, “grill as you like”. It’s a savoury cabbage pancake (say what?) with whatever mix ins you want. I haven’t been to Japan myself, but from what I have researched, you can grill the pancake yourself or have someone else do it for you. It’s a fun way to socialize while you’re out for a meal. I hope to one day visit Japan, although I won’t be able to eat it myself, at least I can ogle everyone else in the okonomiyaki place…right? Right? *crickets*

low FODMAP seafood okonomiyaki

All right, without further ado, here’s my recipe for seafood okonomiyaki, I hope you enjoy this savoury pancake, it’s sooooo good. I ended up eating it for lunch and dinner (my first trial at lunch didn’t go well and dinner went really well!).

Seafood Okonomiyaki Recipe

Yields 3 pancakes

Seafood Okonomiyaki

Low FODMAP, easy to make, super soft and delicious Japanese pancake, okonomiyaki

Also Gluten Free.

20 minPrep Time

10 minCook Time

30 minTotal Time

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    For the okonomiyaki batter
  • 1/4 cup white rice flour
  • 1/8 cup tapioca flour (also starch)
  • 1/8 cup potato starch
  • 1/2 teaspoon of xanthan gum
  • 1 1/3 cup of water
  • 1/2 teaspoon of salt
  • 2 eggs
  • For the mix ins
  • 4 cups of cabbage, finely chopped
  • 2/3 cup of mixed seafood chopped into 1cm in size
  • 2 stalks of green onions, green tops, chopped
  • 2 tablespoons of okonomiyaki sauce (recipe coming soon)*
  • bonito flakes**
  • Coconut Oil, divided


  1. Mix the white rice, tapioca, potato starch, salt, and xanthan gum together until thoroughly mixed. Add water and mix until a batter forms.
  2. Mix in the cabbage, seafood, eggs, and green onions until all items are completely coated.
  3. Heat your frying pan to medium and add one tablespoon of coconut oil. Once the pan is heated, add your batter into a circle which is 6 inches in diameter. Flatten to 1/2 inch so it can be evenly cooked. Wait until the bottom side is cooked (5 minutes) and turn over. Cook for 5 minutes on the other side or until cooked.
  4. Remove the pancake from the pan, brush on your okonomiyaki sauce, add some green onions for garnish and top it off with bonito flakes!


* - Recipe coming soon ** - Bonito flakes are not located in the Monash app, but it's dried tuna. Tuna does not contain FODMAPs

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