Leena Watts
Coleslaw is a popular side dish, especially during summer barbecues. However, it is often loaded with sugar and high-carb vegetables like carrots, making it unsuitable for those on a keto diet. Luckily, there are keto-friendly alternatives that use sugar substitutes and low-carb vegetables. These recipes allow people on a keto diet to enjoy the creamy, crunchy, and tangy goodness of coleslaw without compromising their dietary restrictions.
| Characteristics | Values |
|---|---|
| Preparation time | 5-10 minutes |
| Ingredients | Cabbage, mayonnaise, heavy cream, mustard, garlic salt, pepper, chives, lemon juice, horseradish, apple cider vinegar, sugar-free sweetener, sesame oil, white vinegar, salt, scallions, parsley, carrots, green onions, red cabbage |
| Taste | Sweet, tangy, creamy, crunchy |
| Calories | 61-262 |
| Carbohydrates | 2-5 g |
| Protein | 0.56-1 g |
| Fat | 3-27.42 g |
| Sodium | 153-395 mg |
| Fiber | 1-3 g |
| Sugar | 1.67-3 g |
| Vitamin A | 1525 IU-154 IU |
| Vitamin C | 23-140 mg |
| Calcium | 40-133 mg |
| Iron | 1-1.2 mg |
| Net carbs | 1.8-2 g |
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What You'll Learn
Keto coleslaw recipes
Coleslaw is a popular side dish, but the traditional recipe often contains a lot of sugar and carbohydrates, making it unsuitable for those on a keto diet. However, it is possible to make a keto-friendly version by substituting the sugar with a sugar-free alternative and being mindful of the amount of carrots and onions added. Here are some keto coleslaw recipes to try:
Basic Keto Coleslaw:
This recipe takes just five minutes to prepare and has a mild sweetness that complements grilled dishes.
Ingredients:
- Shredded coleslaw mix (cabbage with a small amount of carrots)
- Mayonnaise
- Apple cider vinegar (or white vinegar/lemon juice)
- Powdered sweetener (such as Besti Powdered Monk Fruit Allulose Blend)
- Celery seed
- Salt and pepper to taste
Instructions:
- Place the shredded coleslaw mix into a large bowl.
- In a small bowl, whisk together the mayonnaise, vinegar, sweetener, and celery seed. Season with salt and pepper.
- Stir the dressing into the shredded coleslaw mix and toss to coat.
- Refrigerate for at least an hour or overnight to enhance the flavours.
Dill Pickle Keto Coleslaw:
This variation adds dill pickles for extra flavour and crunch, with a tangy dressing that includes pickle juice.
Ingredients:
- Cabbage
- Pickles
- Onion
- Radish
- Garlic
- Dill
- Mayonnaise
- Pickle juice
- Mustard
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the cabbage, pickles, onion, radish, garlic, and dill.
- In a small bowl, whisk together the mayonnaise, pickle juice, and mustard.
- Pour the dressing over the cabbage mixture and mix well.
- Refrigerate for at least one hour to allow the flavours to meld.
- Add salt and pepper to taste before serving.
Creamy Keto Coleslaw:
This version includes heavy cream and sesame oil for a rich, creamy texture and a sweet-smoky flavour.
Ingredients:
- Mayonnaise
- Sugar-free sweetener
- Sesame oil
- White vinegar
- Shredded cabbage
Instructions:
- Whisk together the mayonnaise, sweetener, sesame oil, and vinegar in a bowl.
- Pour the dressing over the shredded cabbage and mix well.
- Serve immediately or refrigerate for a few hours before serving.
These keto coleslaw recipes are easy to prepare and perfect for summer barbecues or family dinners. They are a delicious and healthy alternative to traditional coleslaw, allowing those on a keto diet to enjoy this classic side dish.
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Restaurant-bought coleslaw
According to the USDA, one cup of coleslaw contains an average of 28 grams of carbohydrates, which is too high to be considered a low-carb food and definitely not keto-friendly. Therefore, if you are following a keto diet, it is best to avoid restaurant-bought coleslaw and opt for a keto-friendly alternative.
There are many keto-friendly coleslaw recipes available that use sugar substitutes and low-carb vegetables. These recipes allow you to enjoy the creamy and crunchy texture of coleslaw without sacrificing your keto lifestyle. Some common ingredients in keto coleslaw include mayonnaise, heavy cream, mustard, garlic, herbs, and a sugar-free sweetener.
When making keto coleslaw, it is important to let the flavours develop. While it can be eaten immediately, it is recommended to refrigerate it for at least a couple of hours or even overnight to allow the salt in the dressing to soften the cabbage and enhance the tangy flavour.
Keto coleslaw is a versatile side dish that can be served at barbecues, picnics, and family dinners. It goes well with pulled pork, grilled meats, and other keto-friendly dishes. With just a handful of ingredients and a simple preparation process, keto coleslaw is a quick and easy way to add some crunch and flavour to your meal.
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Sugar-free alternatives
While store-bought coleslaw typically contains 12-13 grams of sugar and net carbs in just half a cup, there are several sugar-free alternatives that can be prepared at home.
One option is to use a sugar-free sweetener in place of sugar. Suitable sugar substitutes include erythritol, stevia, monk fruit, plain powdered allulose, sugar-free honey, Swerve, and Lakanto. These sweeteners can be added to a basic coleslaw dressing made with mayonnaise, heavy cream, yellow mustard, and herbs and seasonings such as garlic salt, black pepper, or Nature's Seasons blend. For a slightly different flavor, sesame oil, white vinegar, and Greek yogurt can be added to the dressing.
Another option is to use a sugar-free pickle juice as the base for the dressing. This can be combined with mayonnaise, celery salt, and vinegar, lemon, or lime juice.
When making a sugar-free coleslaw, it is important to consider the type of cabbage used. While pre-made coleslaw mixes are convenient, they often contain higher-carb vegetables like carrots. To reduce the carb content, it is recommended to use a combination of shredded green and red cabbage.
By replacing the sugar in a traditional coleslaw recipe with a sugar-free alternative, it is possible to create a delicious and healthy side dish that is perfect for keto diets.
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Carbohydrate content
Regular, commercially made coleslaw is typically not keto-friendly due to its high carbohydrate content. According to the USDA, one cup of coleslaw contains an average of 28 grams of carbohydrates, which is significantly higher than the recommended carb intake for a ketogenic diet. Additionally, store-bought coleslaw often contains added sugars, which can also be detrimental to maintaining ketosis.
However, it is possible to make keto-friendly coleslaw by reducing the carbohydrate content. One way to do this is by substituting sugar with sugar-free alternatives, such as erythritol, stevia, monk fruit, or keto maple syrup. While these sweeteners may still elicit an insulin response, they can help reduce the overall carbohydrate load of the dish.
Another way to reduce the carbohydrate content of coleslaw is to limit or omit the inclusion of high-carb vegetables, such as carrots. Cabbage, on the other hand, is a great low-carb vegetable that can be used as the primary ingredient in keto coleslaw.
By making these adjustments, it is possible to create a keto-friendly coleslaw with a significantly reduced carbohydrate content. For example, one recipe for keto coleslaw results in only 1.68 grams of net carbs per serving, while another recipe yields 1.8 grams of net carbs per serving.
It is important to note that the carbohydrate content of coleslaw can vary depending on the specific ingredients and proportions used in the recipe. Therefore, it is always a good idea to calculate the nutritional information for any recipe adjustments to ensure it aligns with your dietary goals.
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Preparation and serving
Preparing keto coleslaw is a simple and quick process. It can be made in just a few minutes and requires minimal preparation. The recipe typically involves combining shredded cabbage with a creamy dressing made from a few basic ingredients. Here is a step-by-step guide to preparing and serving keto coleslaw:
Step 1: Prepare the Vegetables
Start by preparing the vegetables. The main ingredient in keto coleslaw is cabbage, which can be green cabbage, red cabbage, or a combination of both. Shred or chop the cabbage into small pieces. You can use a food processor or mandoline to shred the cabbage for a delicate texture. Some recipes also include other low-carb vegetables such as carrots, green onions, or scallions. Chop or shred these vegetables to match the consistency of the cabbage.
Step 2: Make the Dressing
In a separate small bowl, prepare the dressing by whisking together the dressing ingredients. The basic dressing typically includes mayonnaise, a sugar-free sweetener, and vinegar. You can use regular mayonnaise or Greek yogurt as a substitute. For the vinegar, apple cider vinegar is a popular choice, but distilled white vinegar or white wine vinegar also work well. Add other ingredients to enhance the flavour, such as heavy cream, sour cream, lemon juice, mustard (such as Dijon mustard), garlic powder or garlic salt, salt, and pepper. Experiment with different herbs and spices to add a kick of flavour, such as horseradish, celery seed, or chives.
Step 3: Combine and Toss
Combine the shredded vegetables and dressing in a large bowl. Toss the ingredients together until the vegetables are evenly coated with the dressing. You can adjust the amount of dressing added to achieve your desired level of creaminess.
Step 4: Refrigerate and Serve
For the best flavour and texture, it is recommended to refrigerate the coleslaw before serving. Chill the coleslaw for at least a couple of hours or even overnight to allow the flavours to meld and develop. The salt in the dressing will help soften the cabbage, enhancing the tangy flavour. Serve the keto coleslaw as a side dish at barbecues, picnics, or family dinners. It pairs well with grilled meats, such as pulled pork, chicken, or beef.
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Frequently asked questions
Regular creamy coleslaw is not keto-friendly as it contains a lot of sugar and carrots, which are high in carbohydrates. However, you can easily make your own keto-friendly version by substituting sugar with a sugar-free alternative and reducing the number of carrots.
To make keto-friendly creamy coleslaw, mix mayonnaise, sugar-free sweetener, sesame oil, and white vinegar in a bowl. Then, pour the mixture over shredded cabbage and combine. You can also add other vegetables, such as carrots and onions, but be sure to grate or shred them to match the consistency of the cabbage.
Keto-friendly creamy coleslaw can be stored in the refrigerator for up to three days. It is best to consume it within a few hours of preparation, as it may become soggy after a few days.
