Is Slaw Okay On A Keto Diet?

Coleslaw is a popular side dish, but is it keto-friendly? The answer depends on the ingredients used. Traditional coleslaw often contains added sugar, making it unsuitable for a keto diet. However, it is possible to make keto-friendly coleslaw by using low-carb ingredients and avoiding added sugars.

When making keto coleslaw, it is important to use a low-carb mayonnaise that is sugar-free. You can also add other ingredients such as sour cream, apple cider vinegar, lemon juice, and garlic powder to enhance the flavour. By using these ingredients, you can create a delicious and healthy coleslaw that fits within the keto diet.

How to make keto slaw

Ingredients:

You will need the following ingredients to make keto slaw:

• Shredded cabbage (you can shred your own or use a pre-packaged coleslaw mix)
• Mayonnaise
• Sour cream
• Heavy cream
• Monk fruit/allulose sweetener (or another sugar substitute)
• Lemon juice
• Apple cider vinegar
• Dijon mustard
• Celery salt/seed
• Garlic salt
• Black pepper
• Chives (optional)
• Tomato (optional)

Instructions:

• Prepare the coleslaw mix: If you are using a pre-packaged coleslaw mix, simply add it to a large bowl. If you are shredding your own cabbage, you can use a food processor to make the process quicker. You can also add in some shredded carrots or other vegetables like bell peppers or red onions for extra colour and flavour.
• Make the dressing: In a separate bowl, whisk together the mayonnaise and other dressing ingredients. You can adjust the amounts of each ingredient to taste.
• Combine the slaw and dressing: Pour the dressing over the coleslaw mix and toss until well combined. You can serve the keto slaw immediately or chill it in the fridge for at least an hour to let the flavours develop.
• Storage: Keto slaw can be stored in an airtight container in the fridge for up to 3-5 days.

Tips:

• If you want to reduce the amount of mayonnaise in the dressing, you can add more lemon juice or apple cider vinegar.
• For a slight onion flavour, you can add chopped chives or scallions, but use sparingly to avoid overpowering the slaw.
• To make the slaw extra creamy, you can pulse the coleslaw mix in a food processor to grind it down into smaller chunks.

Is KFC slaw keto-friendly?

KFC's coleslaw is not keto-friendly. According to their website, it has 14 total carbs per serving and 10g of sugar. The recommended daily intake of net carbs for a keto diet is around 20-30 grams, and the recommended daily sugar intake is 0 grams.

While it may be possible to fit KFC's coleslaw into your daily budget, it's important to be mindful of your total carb intake for the day to keep your body in ketosis. Eating a high amount of sugar on a keto diet can cause your blood sugar levels to rise, making it difficult for your body to remain in ketosis.

If you're looking for keto-friendly side options at KFC, you can choose from green beans, a Caesar side salad, or a house side salad without croutons.

Making Keto-Friendly Slaw

Coleslaw can be made keto-friendly. The main ingredient, cabbage, is a very low-carb vegetable that is healthy and filling, making it perfect for a keto diet. You can also add carrots or red cabbage to increase the ratio of carrots to green cabbage.

A keto-friendly coleslaw dressing can be made with mayonnaise, apple cider vinegar, powdered monk fruit, and celery seed. This dressing is super creamy, adding healthy fat to your keto diet.

Other Keto-Friendly Options

If you're looking for other keto-friendly options to pair with your meal, there are a variety of recipes available, including:

• Spicy Bang Bang Coleslaw
• Cilantro Lime Broccoli Slaw
• Smoky Chipotle Lime Grilled Chicken
• Grilled Skirt Steak Chimichurri
• Cajun Shrimp Skewers

Is store-bought slaw keto-friendly?

Most store-bought coleslaw is not keto-friendly. This is due to the high levels of carbohydrates and added sugars in the dressing. The dressing usually includes canola oil or other vegetable oils that are highly inflammatory and can raise your blood sugar. However, some stores may offer keto-friendly coleslaw.

To make keto-friendly coleslaw, you should use low-carb ingredients and avoid using sugar. You can, however, use certain types of sweeteners such as:

• Stevia
• Erythritol
• Monk fruit sweetener

Keto-friendly coleslaw ingredients

Coleslaw naturally includes a lot of keto-friendly ingredients. Here are some of the ingredients you can use:

• Green cabbage
• Red cabbage
• Organic carrots
• Cilantro
• Scallions
• Organic smoke almonds
• Pepper
• Organic cold-pressed olive oil
• Avocado

Can I eat dry slaw on keto?

Dry slaw can be eaten on keto, as it has no dressing, which typically contains added sugars. However, if you want to add dressing to your slaw, there are several keto-friendly options.

Most traditional coleslaw recipes are not keto-friendly because they contain added sugars and inflammatory vegetable oils such as canola oil. KFC coleslaw, for example, has 14 total carbs and 10 grams of sugar per serving. However, it is possible to make keto-friendly coleslaw by using a low-carb dressing and avoiding added sugars.

To make a keto-friendly coleslaw dressing, simply combine mayonnaise, apple cider vinegar, a powdered sweetener such as monk fruit or erythritol, and celery seeds. You can also add salt and pepper to taste. This dressing can be tossed with shredded cabbage and carrots to make a delicious and healthy keto-friendly side dish.

When making keto coleslaw, it is important to use a powdered sweetener to ensure a smooth texture. Additionally, it is best to use a low-carb mayonnaise that is made without canola oil. You can also add in other low-carb vegetables such as broccoli, bell peppers, or red onions.

Keto coleslaw is a great side dish for grilled meats, pulled pork, or BBQ. It is easy to make and can be stored in the fridge for up to a few days. So, if you're following a keto diet, dry slaw is definitely an option, and with a few simple substitutions, you can also enjoy a delicious and creamy keto coleslaw.

What are some keto-friendly slaw dressing ingredients?

A creamy slaw dressing is a staple of a keto-friendly coleslaw. Here are some ingredients you can use to make a keto slaw dressing:

• Mayonnaise: This forms the base of the dressing and gives it a creamy texture.
• Sour Cream: Adds a tangy flavour and extra creaminess.
• Heavy/Double Cream: Used to thin out the dressing and add a rich, indulgent mouthfeel.
• Monk Fruit/Allulose: A natural sweetener that balances the tangy flavours.
• Lemon Juice: Adds a sharp, citrusy note to the dressing.
• Apple Cider Vinegar: Brings a fruity tanginess to the dressing.
• Dijon Mustard: For a hint of spice and an extra kick of flavour.
• Celery Salt: A savoury spice that enhances the other ingredients.
• Garlic Salt: Another savoury spice that rounds out the dressing.
• Black Pepper: For a subtle hint of spice.
• Celery Seeds: Adding a subtle, aniseed-like flavour.
• Sea Salt: Seasoning to taste.

Simply whisk these ingredients together and pour over your favourite slaw mix!

Frequently asked questions