Coleslaw is a popular side dish that is enjoyed by many, but for those following a keto diet, it can be difficult to know whether this tasty salad is allowed.
The keto diet emphasizes low-carb, high-fat foods, which means that many traditional recipes for coleslaw, with its high sugar and carb content, are not suitable.
In this article, we will explore whether coleslaw is keto-friendly and what ingredients can be used to make a keto-friendly version of this classic dish. Let’s get started.
The Nutritional Facts Of Coleslaw
The nutritional facts for coleslaw can vary depending on the specific ingredients and recipe used.
However, a typical coleslaw recipe with cabbage, carrots, and mayonnaise-based dressing may have the following approximate nutritional values per 1-cup serving:
- Calories: 150-200
- Total fat: 12-15 grams
- Saturated fat: 1-2 grams
- Cholesterol: 5-10 milligrams
- Sodium: 150-300 milligrams
- Total carbohydrates: 10-15 grams
- Dietary fiber: 2-4 grams
- Total sugars: 7-10 grams
- Protein: 1-2 grams
Is Coleslaw Keto Friendly?
Traditional coleslaw recipes that use sugar and mayonnaise are not typically suitable for a keto diet due to their high carb and sugar content, as we can see above in the nutritional information.
How To Create A Keto-Friendly Coleslaw
If you are a lover of coleslaw and aren’t happy at the thought of cutting it out whilst on the keto diet, have no fear!
There are plenty of ways that you can create your own keto-friendly take on coleslaw, so let’s have a look at how to go about it.
Choose The Right Cabbage
Cabbage is a low-carb vegetable and a great base for coleslaw. You can use either green or red cabbage or a combination of both.
Pick A Keto-Friendly Dressing
Traditional coleslaw dressings are made with sugar and mayonnaise, which are not keto-friendly.
Instead, you can make a keto-friendly dressing using avocado oil, apple cider vinegar, Dijon mustard, and a keto-friendly sweetener like erythritol or stevia.
Add Low Carb Veggies
To add more flavor and texture to your coleslaw, you can add other low-carb vegetables such as shredded carrots, sliced onions, and diced bell peppers.
Incorporate Healthy Fats
Adding healthy fats to your coleslaw can help increase its nutrient content and keep you feeling full. You can add sliced avocado, chopped nuts, or crumbled bacon to your coleslaw.
Recipe For A Keto-Friendly Coleslaw
Need some help getting started making your keto-friendly coleslaw? Then check out this quick and easy recipe!
- 1/2 head of green cabbage, shredded
- 1/2 head of red cabbage, shredded
- 1/4 cup avocado oil
- 1/4 cup apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon keto-friendly sweetener (such as erythritol or stevia)
- 1/4 cup sliced green onions
- 1/4 cup chopped pecans
- Salt and pepper to taste
In a large bowl, combine the shredded green and red cabbage.
In a small bowl, whisk together apple cider vinegar, dijon mustard, avocado oil, and keto-friendly sweetener until well combined.
Pour the dressing over the cabbage and mix well to coat.
Add sliced green onions and chopped pecans to the coleslaw and mix to combine.
Season with salt and pepper to taste.
Chill the coleslaw in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.
There you have it! A delicious, healthy, and keto-friendly coleslaw that is just as tasty as the real thing.
Alternatives To Coleslaw For A Keto Diet
If you’re looking for alternatives to coleslaw for a keto diet, there are several options to consider. Let’s have a look at a few choices.
This is a low-carb alternative to traditional coleslaw that is made with shredded broccoli stems instead of cabbage.
Sliced cucumbers, red onions, and a tangy vinaigrette make for a refreshing and low-carb side dish. You can also add other low-carb vegetables, such as cherry tomatoes or bell peppers.
Like broccoli slaw, this is a low-carb alternative to traditional coleslaw that is made with shredded cauliflower instead of cabbage. You can add chopped bacon, cheese, or avocado for extra flavor.
This is a creamy and low-carb alternative to traditional coleslaw that is made with mashed avocado, lime juice, and a few seasonings.
A simple salad of baby spinach leaves, sliced mushrooms, and a vinaigrette dressing is a delicious and low-carb alternative to coleslaw.
You can also add crumbled bacon or sliced hard-boiled eggs for extra protein.
Coleslaw can be keto-friendly if you make it with the right ingredients and keep portion sizes in check.
By using low-carb vegetables and dressing ingredients, you can enjoy the creamy and tangy flavors of coleslaw without sacrificing your progress on the keto diet.
Be mindful of the carb counts, adjust your recipe or portion sizes accordingly, and don’t forget that there are also plenty of other keto-friendly salad options to explore if you would rather.
Whether you choose to alter your usual coleslaw or try a whole new recipe, there are plenty of ways that you can enjoy coleslaw or a similar side dish whilst on the keto diet!