Dante Carrillo
There are many keto-friendly coleslaw recipes available online that use low-carb vegetables such as cabbage, carrots, and green onions, and a dressing made with mayonnaise, keto maple syrup, lemon juice, Dijon mustard, and horseradish cream. This type of coleslaw can be a perfect side dish for those on a keto diet, as it is low in carbohydrates but still loaded with nutrients. It can be served with grilled proteins like chicken or pork, or used as a topping for tacos or sandwiches. Some recipes even claim to taste similar to or better than non-keto coleslaw.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5g |
| Protein | 1g |
| Fat | 14g |
| Saturated Fat | 2g |
| Fiber | 2g-3g |
| Sugar | 3g |
| Net Carbs | 1.8g-3g |
| Calories | 61kcal-144kcal |
| Sodium | 153mg |
| Potassium | 202mg |
| Vitamin A | 1525IU |
| Vitamin C | 39mg |
| Calcium | 41mg |
| Iron | 1mg |
| Main Ingredients | Cabbage, Carrots, Mayonnaise, Lemon Juice, Dijon Mustard, Horseradish Cream |
| Storage | Refrigerate for up to 3-5 days |
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What You'll Learn
Keto coleslaw recipes
Coleslaw is a keto-friendly dish, especially when you make it at at home. Many recipes for keto coleslaw are available online, with some even replicating the KFC-style coleslaw. Here are some keto coleslaw recipes you can try:
KFC-Style Keto Coleslaw
This recipe uses a combination of green and purple cabbage for extra colour and a bit of sweetness. It also includes a tiny amount of carrots to keep the carbs and sugar content down, as well as green onions for a subtle peppery kick. For the dressing, you can make your own keto mayonnaise and whisk it together with keto maple syrup, lemon juice, Dijon mustard, and horseradish cream. You can also add some minced jalapeño for a spicy kick.
Wholesome Yum's 5-Ingredient Keto Coleslaw
This recipe has just 1.8g net carbs per serving and can be made in 5 minutes. It uses shredded coleslaw mix (mostly cabbage with a small amount of carrots), mayonnaise, apple cider vinegar, powdered Besti, and celery seed. Season with sea salt and black pepper to taste. You can also add some green onions for extra colour and flavour.
Dr. Davinah's Keto Coleslaw
This recipe uses a combination of shredded green and red cabbage, mayonnaise, apple cider vinegar, and a keto-friendly sweetener such as Monk Fruit Erythritol or Plain Erythritol. For spices, you can use garlic powder, onion powder, celery seed, sea salt, and black pepper. You can also use Greek yogurt as a substitute for mayonnaise.
Asian-Style Keto Coleslaw
For an Asian-style coleslaw, you can use rice vinegar and toasted sesame oil instead of the regular vinegar. You can also replace the carrots with red bell pepper.
Remember, when making keto coleslaw, it's important to use a low-carb dressing and avoid adding sugar. You can also get creative and add your favourite low-carb vegetables or proteins to the mix.
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Carb count in coleslaw
The carb count in coleslaw varies depending on the recipe and the specific ingredients used. For example, a recipe for keto coleslaw from Wholesome Yum has 1.8 g of net carbs per serving. This recipe uses shredded cabbage, a small amount of carrots, mayonnaise, apple cider vinegar, and seasonings.
On the other hand, store-bought coleslaw can have significantly more carbs. For instance, KFC coleslaw has 13 g of net carbs per half-cup serving. This is likely due to the addition of sugar and other ingredients that can increase the carb count.
According to Carb Manager, a single tablespoon of coleslaw contains 1 g of total carbs and 0.9 g of net carbs. This is a very small serving size, so it's important to note that the carb count can add up quickly if you're consuming larger portions.
When making keto coleslaw, it's recommended to use a mixture of green and purple cabbage for colour and sweetness. Carrots can also be included in small amounts to keep the carb and sugar content down. Green onions are another great addition, as they add a subtle peppery kick. By using these low-carb vegetables and customizing the recipe to your preferences, you can enjoy coleslaw while maintaining a keto diet.
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How to store keto coleslaw
Coleslaw is a great side dish for any occasion, and keto coleslaw is a fantastic option for those following a low-carb diet. Here are some tips on how to store your keto coleslaw to keep it fresh and tasty:
Storing Keto Coleslaw in the Fridge
Keto coleslaw can be stored in the refrigerator for up to 3–5 days. It's best to keep it in an airtight container or covered to prevent it from drying out or absorbing other odours in the fridge. The coleslaw tastes even better the next day as it allows the flavours to meld together and intensify.
Storing Cabbage and Dressing Separately
If you want to extend the shelf life of your keto coleslaw, you can store the shredded cabbage and dressing separately. By doing so, they can last up to a week or more. Keep the cabbage in an airtight container or a covered bowl in the fridge. Prepare the dressing as usual and store it in a separate airtight container. When you're ready to serve, simply combine the desired amounts of cabbage and dressing, and you're good to go!
Freezing Keto Coleslaw
It is not recommended to freeze keto coleslaw. The mayonnaise and dressing tend to separate and become bitter upon thawing, resulting in a less-than-desirable texture and taste.
Customising Your Keto Coleslaw
The beauty of keto coleslaw is that you can customise it to your taste preferences. If you like it sweeter, you can add your favourite keto-friendly sweetener, such as keto maple syrup, stevia, or erythritol. For a tangier coleslaw, apple cider vinegar, lemon juice, or even pickle juice are excellent additions. You can also experiment with different low-carb vegetables, such as green onions, red bell peppers, or tomatoes, to add colour and flavour to your coleslaw.
Remember, keto coleslaw is a versatile dish that pairs well with various main courses, from BBQ dishes to pulled pork sandwiches. Enjoy your homemade keto coleslaw, and happy eating!
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Best proteins to serve with keto coleslaw
Keto coleslaw is a versatile side dish that can be paired with various proteins to create a delicious and nutritious meal. Here are some of the best proteins to serve with keto coleslaw:
Pulled Pork
One of the most popular pairings for keto coleslaw is pulled pork. Whether it's a keto BBQ pulled pork sandwich or a keto pulled pork dish, the creamy and tangy coleslaw complements the juicy, shredded pork perfectly.
BBQ Ribs
Keto coleslaw is an excellent side dish for BBQ ribs. The crispness of the coleslaw provides a refreshing contrast to the tender, flavourful ribs.
Bacon-Wrapped Kabobs
For a fun and flavourful option, serve keto coleslaw with bacon-wrapped BBQ kabobs. The smokiness of the bacon and the variety of grilled meats and vegetables in the kabobs create a delicious combination.
Grilled Meats
Keto coleslaw is a versatile side dish that can be served with any grilled meat, such as steak, chicken, or lamb. It adds a refreshing crunch and a tangy flavour to the meal.
Spicy Fish
For a keto-friendly summer meal, pair keto coleslaw with grilled spicy fish. You can even use the coleslaw as a topping for fish tacos, served on low-carb tortillas.
BBQ Beef
Keto coleslaw is a perfect match for BBQ beef dishes. The cool, creamy coleslaw balances out the hearty, savoury flavours of the BBQ beef.
When it comes to protein pairings, keto coleslaw is a versatile and tasty option that enhances the flavour of grilled meats, spicy fish, and savoury BBQ dishes. With its crisp texture and tangy dressing, it adds a refreshing dimension to your keto meals.
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Store-bought vs homemade keto coleslaw
Store-bought coleslaw typically contains a considerable amount of sugar and carrots, making it unsuitable for a keto diet. However, it is possible to make keto-friendly coleslaw at home by substituting sugar with a keto-approved sweetener, such as monk fruit, stevia, erythritol, or sugar-free honey. Additionally, the amount of carrots can be reduced or replaced with red bell peppers, and homemade mayonnaise can be used instead of store-bought to avoid unhealthy vegetable oils.
Homemade keto coleslaw typically includes shredded green and purple cabbage, a small amount of carrots, and green onions. The dressing is made by whisking together mayonnaise, lemon juice, keto maple syrup or another sugar-free sweetener, Dijon mustard, and horseradish cream. This dressing is then poured over the vegetables and mixed well. The coleslaw can be served immediately or chilled for at least two hours before serving. It can be stored in an airtight container in the fridge for up to three days.
Some people also add additional ingredients to their homemade keto coleslaw, such as celery seeds, apple cider vinegar, sea salt, black pepper, or jalapeños for a spicy kick. Others choose to make their own mayonnaise using avocado oil, heavy cream, olive oil, apple cider vinegar, Dijon mustard, and a pinch of salt. This ensures that the mayonnaise is keto-friendly and free from unhealthy vegetable oils.
Overall, while store-bought coleslaw is typically not suitable for a keto diet due to its high sugar and carbohydrate content, it is possible to make a delicious and addictive keto-friendly coleslaw at home with just a few simple ingredients. This homemade version can be tailored to individual preferences and is a versatile side dish that pairs well with various main courses.
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Frequently asked questions
Yes, you can eat coleslaw on keto. However, you should opt for homemade coleslaw as store-bought options tend to be high in carbs and sugar.
You can use keto maple syrup, stevia, or any other sugar-free sweetener in your coleslaw.
You can make a keto-friendly coleslaw dressing by mixing mayonnaise, apple cider vinegar, lemon juice, Dijon mustard, and horseradish cream.
You can add low-carb vegetables such as green cabbage, purple cabbage, carrots, and green onions to your coleslaw.
Keto coleslaw can last up to three to five days in an airtight container in the refrigerator.
