Madeleine Hull
Coleslaw is a side dish that can be keto-friendly, depending on how it is prepared. While store-bought coleslaw often contains added sugar and carbohydrates, homemade coleslaw can be made with simple ingredients that are compliant with the keto diet. The main ingredient in keto coleslaw is cabbage, which is low in carbohydrates and can be paired with other low-carb vegetables and a creamy dressing. This makes it a suitable side dish for keto dieters, as it adds healthy fats to their diet while remaining low in carbs.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5g |
| Protein | 1g |
| Fat | 14g |
| Saturated Fat | 2g |
| Fiber | 2g |
| Sugar | 3g |
| Net Carbs | 2g-5g |
| Calories | 144 |
| Storage | 24 hours-5 days |
| Taste | Crispy, crunchy, creamy, tangy |
| Ingredients | Cabbage, carrot, green onions, mayonnaise, maple syrup, dijon mustard, horseradish, cider vinegar, celery seeds, salt, pepper, pickle juice, dill |
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$8.32 $16.99
What You'll Learn
Homemade coleslaw is keto-friendly
Homemade coleslaw can be keto-friendly, as cabbage, the main ingredient in coleslaw, is low in carbohydrates and loaded with nutrients. However, it's important to be mindful of the other ingredients used in traditional coleslaw, such as carrots and store-bought dressings, as they can add significant amounts of sugar and carbohydrates.
To make a keto-friendly coleslaw at home, it's recommended to use a mixture of green and purple cabbage for colour and a subtle sweetness. A small amount of carrot can be added to keep the sugar and carb content low. Green onions are also a good addition, providing a peppery kick. For the dressing, a keto-friendly option is to make your own mayonnaise using heavy cream, olive oil, apple cider vinegar, Dijon mustard, and a pinch of salt. You can also add keto-friendly sweeteners like keto maple syrup, sugar-free sweeteners, or Bocha Sweet, and spices like horseradish and celery seeds for extra flavour.
It's worth noting that KFC-style coleslaw and store-bought coleslaws are typically not keto-friendly due to their high sugar and carbohydrate content. However, there are keto-friendly alternatives available, such as G Hughes' zero-carb coleslaw dressing.
When making keto coleslaw at home, it's essential to calculate the nutritional information based on the specific ingredients and amounts used. Additionally, this type of coleslaw is best consumed within 24 hours, and leftovers can be revived by adding more shredded cabbage.
Keto coleslaw is a versatile side dish that can be served with various grilled proteins, making it a perfect addition to summer cookouts and BBQs.
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Store-bought coleslaw is not keto-friendly
The key to making coleslaw keto-friendly is to reduce the sugar and carbohydrate content. This can be achieved by using a small amount of carrots and a keto-friendly sweetener instead of sugar. Additionally, making your own mayonnaise can help reduce the preservatives in the dish.
There are several keto coleslaw recipes available online that provide detailed instructions on how to make a keto-friendly version of this dish. These recipes typically involve mixing shredded cabbage, carrots, and a small amount of sweetener, such as keto maple syrup or Bocha Sweet, with a dressing made from mayonnaise, vinegar, and spices.
It is worth noting that KFC-style coleslaw, for example, has 14 total carbs and 10g of sugar per serving, which is not ideal for a keto diet. However, by making your own keto coleslaw at home, you can enjoy a dish that is both tasty and compliant with your dietary restrictions.
When making keto coleslaw, it is recommended to prepare the dressing in advance and mix it with the vegetables just before serving. This allows the flavours to blend and ensures that the cabbage has time to absorb the dressing. Leftover keto coleslaw can be stored in the refrigerator for up to 24 hours, although it may need to be revived with additional shredded cabbage.
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Cabbage is a keto-friendly ingredient
Cabbage is a cruciferous vegetable, which means it is low in carbohydrates but packed with nutrients. It is also a versatile ingredient that can be used in various dishes. For example, it can be shredded and used in a salad or as a side dish. It can also be cooked and added to soups, stir-fries, and other dishes.
When making keto coleslaw, it is important to consider the other ingredients used. While cabbage is a keto-friendly ingredient, some traditional coleslaw ingredients, such as carrots and store-bought dressings, can be high in carbohydrates. To keep the carb count low, it is recommended to use a small amount of carrots and make your own keto-friendly dressing or use a zero-carb store-bought option.
There are many keto-friendly coleslaw dressing recipes available online that use ingredients such as mayonnaise, vinegar, dijon mustard, horseradish, and sugar-free sweeteners. These dressings can be made ahead of time and stored in the refrigerator until needed. It is also possible to buy pre-made keto coleslaw dressings, such as G Hughes' zero-carb option.
In addition to the dressing, some keto coleslaw recipes include other ingredients to enhance the flavour and texture. For example, some recipes add green onions for a subtle peppery kick, while others include jalapeños for a spicy kick. Some people also like to add keto-friendly sweeteners such as keto maple syrup or sugar substitutes.
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Carrots should be used sparingly
While coleslaw is a perfect keto side dish, it is important to be mindful of the ingredients used in its preparation. One such ingredient is carrots, which are commonly found in coleslaw.
Carrots are root vegetables that contain carbohydrates. On a keto diet, the goal is to reduce carbohydrate intake and replace it with healthy fats and moderate protein. Therefore, when including carrots in coleslaw, it is advisable to use them sparingly.
Carrots are higher in carbohydrates compared to other vegetables typically used in keto diets. While they provide essential nutrients like vitamin A and fibre, their carbohydrate content can add up quickly. By limiting the amount of carrots used in coleslaw, you can keep the carbohydrate count low while still enjoying the benefits of this root vegetable.
When preparing keto coleslaw, you can substitute part of the carrot content with other low-carb vegetables. For example, you can increase the amount of cabbage, which is a cruciferous vegetable and has a very low-carb profile. Additionally, you can experiment with other keto-friendly vegetables like cauliflower, celery, or even avocado to add variety to your coleslaw while keeping it keto-friendly.
It is worth noting that some people choose to omit carrots entirely from their keto coleslaw. Ultimately, the decision on how much carrot to include depends on your personal preferences and the specific requirements of your keto diet plan. However, by using carrots sparingly, you can strike a balance between enjoying the flavour and texture they provide while maintaining the low-carb nature of your keto coleslaw.
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Sugar-free BBQ sauce is keto-friendly
While store-bought coleslaw is not keto-friendly due to its high sugar content and carbohydrate content from carrots, homemade coleslaw can be made keto-friendly. For example, a recipe from The Big Man's World recommends using a food processor to cut down on preparation time and substituting store-bought mayonnaise with keto mayo. The recipe also includes keto maple syrup, Dijon mustard, and horseradish for added flavor. Another recipe from Wholesome Yum includes apple cider vinegar, celery seeds, and salt and pepper to taste.
When making keto coleslaw, it is important to consider the carbohydrate content of the ingredients. For example, while cabbage is relatively low in carbohydrates, carrots are high in carbohydrates and should be used sparingly.
In addition to coleslaw, there are several other keto-friendly sauces and condiments that can be made at home. One example is sugar-free BBQ sauce, which can be made in just a few minutes with a handful of ingredients. The key ingredients that give this sauce its signature flavor include tomato paste, apple cider vinegar, liquid smoke, and brown sugar substitute. The sauce is heated in a saucepan over medium heat until it simmers, then reduced to low heat and stirred for an additional 4-5 minutes. It can be stored in the refrigerator for up to two weeks or frozen for up to two months.
Sugar-free BBQ sauce is a great option for those on a keto diet as it is low in calories and carbohydrates. It has the same savory, sweet, and tangy flavor as traditional BBQ sauce without the guilt. It can be used as a glaze for keto meatloaf or as a sauce for BBQ chicken salad. It can also be paired with a variety of other dishes, such as ribs, chicken wings, and pulled pork.
In addition to sugar-free BBQ sauce, there are several other keto-friendly sauces and condiments that can be made at home, including ketchup, honey mustard, and cheese sauce. These sauces can enhance the flavor of keto dishes and make them more enjoyable.
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Frequently asked questions
Yes, coleslaw can be keto-friendly if it is made with low-carb vegetables and a sugar-free dressing. Cabbage, the main ingredient in coleslaw, is low in carbs and high in nutrients, making it a good option for a keto diet.
To make keto coleslaw, you can use a mixture of green and purple cabbage, a small amount of carrots, and green onions. For the dressing, use mayonnaise, vinegar, and a sugar-free sweetener like keto maple syrup or Stevia. You can also add Dijon mustard and horseradish for extra flavour.
To make keto coleslaw, simply mix the shredded vegetables in a large bowl. In a separate bowl, whisk together the dressing ingredients. Then, pour the dressing over the vegetables and toss until well combined. You can serve the coleslaw immediately or refrigerate it until chilled.
Keto coleslaw can last up to three to five days in an airtight container in the refrigerator. However, it is best to add more shredded cabbage to leftovers as the dressing can pool at the bottom of the bowl.
Keto coleslaw is a versatile side dish that pairs well with grilled proteins like chicken or pork. It is also a great addition to BBQs, potlucks, and picnics. You can also serve it with keto-friendly mains like pulled pork or steak.
