Brenda Khan
Coleslaw is a popular side dish, but can you eat it while following a keto diet? The answer is yes, with some adjustments. Traditional coleslaw is made with shredded cabbage, carrots, and a dressing, which can be made with mayonnaise, vinegar, and spices. To make it keto-friendly, you can use a sugar-free sweetener or omit the sweetener altogether. You can also add healthy fats like avocado oil or olive oil, and protein sources such as chicken or pork, to make it a complete keto meal. Some recipes even include keto maple syrup and horseradish for a unique twist. So, if you're on a keto diet, you can still enjoy this crunchy, creamy side dish with a few simple modifications.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5g |
| Protein | 1g |
| Fat | 14g |
| Saturated Fat | 2g |
| Fiber | 2g-3g |
| Sugar | 3g |
| Calories | 144 |
| Net Carbs | 1.8g-3g |
| Storage | Up to 5 days in an airtight container |
| Taste | Crispy, crunchy, creamy, tangy |
| Recipe | Shredded cabbage, carrots, mayonnaise, apple cider vinegar, Dijon mustard, chives, salt, pepper, lemon juice, horseradish cream, maple syrup, pickle juice, etc. |
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What You'll Learn
Keto coleslaw recipes
Coleslaw is a keto-friendly dish, but the traditional store-bought variety often contains added sugar, making it less than ideal for a keto diet. However, with a few simple tweaks, it's easy to make a delicious keto version. Here are some recipes to try:
KFC-Style Keto Coleslaw
This recipe is shared by Arman Liew, a two-time cooking author and food blogger. It includes a mix of green and purple cabbage, a tiny amount of carrots, and green onions for a subtle peppery kick. For the dressing, whisk together mayonnaise, keto maple syrup, lemon juice, Dijon mustard, and horseradish cream. The maple syrup adds a touch of sweetness, and you can adjust the heat by adding more or less horseradish to taste. This coleslaw can be served immediately or chilled for at least two hours before serving. It pairs well with keto BBQ dishes.
Wholesome Yum's 5-Ingredient Keto Coleslaw
This recipe is perfect for those who want a quick and easy side dish with minimal chopping and cleanup. It uses shredded coleslaw mix (cabbage with a small amount of carrots), mayonnaise, apple cider vinegar, powdered Besti (or another sweetener), and celery seed. Season with sea salt and black pepper to taste. You can also add green onions for extra colour and flavour. Whisk the dressing ingredients together, then toss with the coleslaw mix. For the best flavour, refrigerate for at least an hour or overnight. This coleslaw has just 1.8g net carbs per serving.
Dr. Davinah's Keto Coleslaw
This recipe features a creamy dressing made with mayonnaise, apple cider vinegar, and spices such as garlic powder, onion powder, celery seed, sea salt, and black pepper. You can adjust the spices to your taste and add a keto-friendly sweetener like Monk Fruit Erythritol or Stevia. Toss the dressing with the coleslaw mix and serve immediately, or chill for at least two hours for the best flavour. This coleslaw has 2g net carbs per serving.
Tips and Variations
- You can make your own keto mayonnaise or use a store-bought variety.
- If you're short on time, use a food processor to shred the cabbage, but be careful not to over-process it.
- To reduce carbs, use a combination of green and purple cabbage instead of carrots.
- For a spicy kick, add minced jalapeño peppers.
- For a tangy twist, substitute sour cream for part of the mayonnaise.
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Carbohydrates in coleslaw
The amount of carbohydrates in coleslaw depends on the recipe used and the ingredients included. For example, one recipe for keto coleslaw results in a serving containing 61 calories, 5 grams of carbohydrates, 3 grams of fat, 1 gram of protein, and 2 grams of net carbs. Another source breaks down the macronutrients in 1 cup of homemade coleslaw as 63% carbohydrates, 30% fat, and 7% protein. However, this percentage can vary depending on the specific ingredients and proportions used in the recipe.
Carbs in Coleslaw by Volume
- One tablespoon of coleslaw contains approximately 1 gram of total carbohydrates and 0.9 grams of net carbs.
- One cup of coleslaw is estimated to contain around 30 grams of carbohydrates and 3.8 grams of dietary fiber. However, these values may differ depending on the specific recipe and serving size.
Reducing Carbohydrates in Coleslaw
- To reduce the carbohydrate content of coleslaw, some recipes suggest omitting or reducing the amount of sugar or sweetener used.
- Using a small amount of carrot in the recipe can also help keep the carb and sugar content down while still providing color and flavor to the dish.
- You can also experiment with different low-carb vegetables to add variety and keep the carbohydrate content in check.
It's important to note that the nutritional information provided may vary depending on the specific ingredients, brands, and proportions used in the recipe. Additionally, the cooking or preparation methods can also impact the final nutritional values. When following a specific diet, such as keto, it is always advisable to calculate the nutritional values of the ingredients used in your recipe to ensure it aligns with your dietary goals.
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Sugar substitutes
There are many sugar substitutes available, with different flavours and sweetness levels. Some popular options for keto coleslaw include:
- Monk fruit
- Erythritol
- Stevia
- Sugar-free honey
- Lakanto
When choosing a sugar substitute, it is important to consider the reason for avoiding sugar, personal preferences, and availability. It is also essential to check the conversion of sugar to the chosen sweetener to ensure the correct amount is used.
Some people choose to omit the sweetener altogether and embrace a more savoury coleslaw. However, for those who prefer a sweeter coleslaw, sugar substitutes can be a great option to create a keto-friendly dish.
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Storing keto coleslaw
If you want to make the coleslaw in advance, it's best to prepare the salad and dressing separately. Cover both and refrigerate for up to three days. When you're ready to serve, pour the dressing over the salad and toss to combine.
It's worth noting that keto coleslaw tastes even better the next day, as it has time to soak in the flavour overnight. However, it's not recommended to freeze keto coleslaw, as it will become limp and the dressing will turn bitter when it thaws.
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Keto coleslaw as a side dish
Coleslaw is a great side dish for those on a keto diet. It's quick and easy to make, and you can store leftovers in the fridge for up to five days. You can also make the dressing ahead of time and add it to the cabbage mix when you're ready to serve. This ensures that all the ingredients are evenly distributed throughout the coleslaw.
The key to making keto coleslaw is to use a low-carb vegetable base, such as cabbage and a small amount of carrot. You can also add some colour and sweetness by using a mixture of green and purple cabbage. For a slight onion flavour, add chopped chives or scallions, but be careful not to add too much, as it can quickly overpower the slaw. You can also add some spice with minced jalapeño or horseradish.
The dressing for keto coleslaw is typically made with mayonnaise, apple cider vinegar, and a sweetener. You can use a keto-friendly sweetener like keto maple syrup, Lakanto, or Bochasweet. Alternatively, you can omit the sweetener altogether and use more vinegar or lemon juice for a tangier coleslaw. Dijon mustard is also a great addition to the dressing, giving the coleslaw a subtle spice and tang.
Keto coleslaw is a versatile side dish that pairs well with many proteins. It's an excellent choice for BBQs, potlucks, and summer cookouts. You can serve it with grilled chicken, pork, steak, or salmon. It also goes well with pulled pork, BBQ beef sandwiches, and keto salmon.
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Frequently asked questions
Yes, coleslaw is a perfect side dish for keto. It is low-carb, fresh, crunchy, and creamy.
You will need shredded cabbage, carrots, mayonnaise, keto maple syrup or a sweetener, lemon juice, Dijon mustard, horseradish cream, and seasonings.
First, mix the vegetables in a large bowl. Then, make the dressing by whisking the remaining ingredients in a small bowl. Finally, pour the dressing over the salad, toss to combine, and serve or refrigerate.
Keto coleslaw can be stored in an airtight container in the refrigerator for up to three to five days.
Keto coleslaw is a versatile side dish that pairs well with grilled proteins such as chicken, pork, steak, or salmon. It is also a great addition to BBQs and potlucks.
