Jeffrey Salazar
Coleslaw is a popular side dish, but is it suitable for those on a keto diet? The good news is that coleslaw can be keto-friendly, as cabbage, the main ingredient in coleslaw, is low in carbohydrates. However, it's important to monitor your intake, as consuming large portions multiple times a day can add up, potentially knocking you out of ketosis. Making your own coleslaw with keto-friendly ingredients like mayo, sour cream, and sugar substitutes is a great option for those on a keto diet. This ensures a healthy, tasty, and keto-compliant side dish.
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What You'll Learn
Homemade coleslaw is keto-friendly
Homemade coleslaw can be keto-friendly. The main ingredient in coleslaw is cabbage, which is a cruciferous vegetable and is low in carbohydrates. However, if you eat large portions of cabbage multiple times a day, the small amounts of carbohydrates can add up and potentially knock you out of ketosis. Therefore, it is recommended to consume coleslaw in small amounts.
There are several recipes for keto-friendly coleslaw available online. One recipe suggests using a mixture of green and purple cabbage for extra colour, with a small amount of carrots and green onions to keep the sugar content low. The dressing for this recipe is made by combining mayonnaise, keto maple syrup, lemon juice, Dijon mustard, and horseradish cream. Another recipe recommends omitting sugar from the dressing and replacing it with a keto-friendly sweetener, such as stevia. Additionally, you can replace the carrots with red bell peppers and add in fat-heavy ingredients like mayonnaise or sour cream to make the coleslaw even more keto-friendly.
It is worth noting that store-bought coleslaws often contain added sugars to increase their shelf life, so it is generally recommended to make your own homemade keto-friendly coleslaw from scratch. This way, you can control the ingredients and ensure it aligns with your keto diet.
Keto coleslaw is a versatile side dish that pairs well with various main courses, such as grilled meats, pulled pork, and spicy fish tacos. It can be made ahead of time and refrigerated for up to three days, allowing the flavours to develop and intensify.
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Store-bought coleslaw is not keto-friendly
While coleslaw can be a keto-friendly side dish, store-bought coleslaw is often not keto-friendly. Many store-bought coleslaws contain added sugars to increase their shelf life, which can make them unsuitable for a keto diet. Additionally, some store-bought coleslaws may also contain higher amounts of carbohydrates due to the inclusion of certain ingredients or dressings. For example, KFC coleslaw has been reported to have 14 total carbs and 10 grams of sugar per serving. In contrast, a homemade keto version of KFC coleslaw can have as little as 5 total carbs and 3 grams of sugar per serving.
When following a keto diet, it is important to monitor your daily macro intake and be mindful of your carbohydrate and sugar consumption. Therefore, it is generally recommended to avoid store-bought coleslaw and instead make your own keto-friendly version at home. By making your own coleslaw, you can control the ingredients and ensure that it aligns with your keto diet.
One of the main benefits of coleslaw on a keto diet is that it is typically made with cabbage, a cruciferous vegetable that is low in carbs and loaded with nutrients. However, when cabbage is combined with other ingredients and dressings in store-bought coleslaw, the carbohydrate count can increase significantly. For example, pre-packaged dressings can add unnecessary carbs to the dish.
Furthermore, some store-bought coleslaws may use higher-carb vegetables or ingredients that are not typically included in homemade keto coleslaw recipes. These additional ingredients can increase the overall carbohydrate count, making the store-bought version less keto-friendly.
To ensure that your coleslaw is keto-friendly, it is best to make it yourself using low-carb ingredients and a simple dressing. You can find various keto coleslaw recipes online that provide step-by-step instructions and ingredient lists to help you create a delicious and keto-compliant side dish. By making your own coleslaw, you can enjoy the taste and health benefits of this dish without compromising your keto diet.
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Nutritional benefits of coleslaw
Coleslaw is a healthy dish with multiple nutritional benefits. It is a good source of vitamins A, C, and K, as well as calcium and fibre. The vitamin C in coleslaw is an antioxidant that can help protect cells from damage and boost the immune system. Vitamin A is essential for vision and skin health, while calcium is vital for bone health and can help prevent osteoporosis. The cabbage in coleslaw contains sulphur, which helps remove toxins from the body, and fibre, which promotes regularity and healthy digestion.
Coleslaw is also a low-calorie food, with a 100-gram serving containing only about 61 calories, making it a good choice for those watching their weight. It is also a good way to get more vegetables into your diet, especially if you are using it to replace a less healthy side dish.
The nutritional benefits of coleslaw can be enhanced by making it at home with healthy ingredients. While store-bought coleslaw often contains preservatives and added sugars, homemade coleslaw can be made with fresh ingredients and customised to your preferences. For example, you can use low-fat or non-fat yoghurt in the dressing instead of mayonnaise, or add vegetables like onions, celery, and carrots for extra nutrition. You can also experiment with different herbs and spices, such as mustard, fennel seeds, or turmeric, to boost the flavour and nutritional content of your coleslaw.
Additionally, cabbage, the main ingredient in coleslaw, is a cruciferous vegetable that has been shown to lower high blood pressure and high LDL cholesterol levels, thereby reducing the risk of heart disease. It is also rich in vitamin C, which is a natural immune booster and has been found to be effective in helping to prevent certain types of cancer.
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How to make keto coleslaw
Coleslaw is a keto-friendly side dish, provided you're mindful of your daily macro intake. While cabbage is low in carbs, large portions eaten multiple times a day can add up, potentially knocking you out of ketosis. However, in small amounts, it's perfectly keto-friendly.
Ingredients:
- Shredded green cabbage
- Shredded purple cabbage
- Shredded carrots
- Green onions
- Mayonnaise
- Keto maple syrup (or another sugar-free sweetener)
- Lemon juice
- Dijon mustard
- Horseradish cream
Instructions:
- In a mixing bowl, add your shredded and chopped green cabbage, purple cabbage, carrots, and green onions, and mix well.
- In a separate bowl, add the mayonnaise, keto maple syrup, lemon juice, Dijon mustard, and horseradish cream, whisking until combined.
- Pour the dressing over the salad and mix well.
- Serve immediately or refrigerate for at least 2 hours before serving.
You can also experiment with additional ingredients, such as bell peppers, jalapenos, or crushed pineapple, to add a unique twist to your coleslaw.
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Keto coleslaw as a side dish
Coleslaw is a preferred side dish for many, and it can be keto-friendly if you make it at home. The main ingredient in coleslaw, cabbage, is a very low-carb vegetable, but it's important to be mindful of your daily macro intake. A small amount of carrots can be added to keep the carbs and sugar content down. You can also add green onions for a subtle peppery kick.
To make keto coleslaw, mix shredded green and purple cabbage, carrots, and green onions in a bowl. In a separate bowl, make the dressing by whisking together the ingredients. The dressing typically includes mayonnaise, with some recipes suggesting sour cream or no egg mayo. You can also add ingredients like Dijon mustard, lemon juice, horseradish, pickle juice, or vinegar for a tangy flavour. Sweeteners like keto maple syrup or stevia can be added to taste, but some prefer omitting the sweetener altogether. Pour the dressing over the salad and mix well. You can serve it immediately or refrigerate it for at least 2 hours to chill before serving.
Keto coleslaw is a versatile side dish that pairs well with various main courses. It can be served at backyard get-togethers, picnics, weeknight dinners, or as a side dish for BBQ, grilled dishes, or a complete meal with chicken or pork. It can also be made ahead of time and stored in the refrigerator for up to three days, allowing the flavours to develop.
There are several variations of keto coleslaw recipes available, including those that use sugar substitutes like stevia or keto maple syrup, and those that add spices like horseradish or jalapeno for a spicy kick. Some recipes suggest substituting sour cream for part of the mayonnaise or adding vinegar to adjust the taste. By making your own keto coleslaw, you can enjoy a healthy and delicious side dish that fits within your keto diet.
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Frequently asked questions
Yes, you can eat cole slaw on keto. Cabbage, the main ingredient in coleslaw, is a cruciferous vegetable, making it low in carbs and loaded with nutrients.
Here is a simple keto-friendly recipe for cole slaw:
- In a mixing bowl, add shredded and chopped green cabbage, red cabbage, carrots, and green onions, and mix well.
- In a small bowl, add mayonnaise, keto maple syrup, lemon juice, Dijon mustard, and horseradish cream and whisk until combined.
- Pour the dressing over the salad and mix well.
- Serve immediately or refrigerate for at least 2 hours.
Coleslaw is a healthy and keto-friendly side dish. It is low in carbs and can help to relieve chronic inflammation in the body. It is also a good source of vitamin C, which can boost the immune system and help prevent certain types of cancer.
